carbohydrate source calculator

7/25/2019 Carbohydrate Source Calculator

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Carb Source

Rice & Friends

Dry White RiceDry Brown Rice

Dry Minute Rice

Dry Quinoa

Potatoes:

Raw Golden Potatoes

Raw Sweet Potato

Dry Potato Flakes

Pasta:

Whole Wheat Dry

Whole Grain Brown Rice Dry

Grits

Bread

Generic Whole wheat bread

Ezekiel Wheat and SroutedEzekiel Gluten Free Bread

Fruit

Bananas

Blueberries

Euroean Blueberry !Bilberry"

Strawberries

#e$etables

Carrots

%nion

corn S'uash

Sa$hetti S'uash

Red Beets

Rutaba$a !lar$e wa(ed turni

Gra)s o* Carbs !nu)ber onsreadsheet":

%ats: Steel cut+ instant+ old*ashioned



25 ,--------Grams of Source Ser/in$ Size

01 Gra)s or 121 ounces o* Dry White Rice wei$hed on a *ood scale 13405 Gra)s or 1216 ounces o* Dry Brown Rice wei$hed on a *ood scale 134

07 Gra)s or 1278 ounces o* Dry 9inute Rice wei$hed on a *ood scale 6

67 Gra)s or 126 ounces o* Dry ;uinoa wei$hed on a *ood scale 60

165 Gra)s or 4271 ounces o* Raw Golden Potatoes wei$hed on a *ood s 163

150 Gra)s or 6200 ounces o* Raw Sweet Potato wei$hed on a *ood scal 100

01 Gra)s or 127< ounces o* Dry Potato Flakes wei$hed on a *ood scale 51

0 Gra)s or 125 ounces o* Whole Wheat Dry wei$hed on a *ood scale 4

00 Gra)s or 1214 ounces o* Whole Grain Brown Rice Dry wei$hed on a 4

67

00 Gra)s or 1218 ounces o* Grits wei$hed on a *ood scale 53

53

0660

17< Gra)s or 0234 ounces o* Bananas wei$hed on a *ood scale 113

18 Gra)s or 25 ounces o* Blueberries wei$hed on a *ood scale 163

177

010 Gra)s or 11 ounces o* Strawberries wei$hed on a *ood scale 177

546 Gra)s or 32<4 ounces o* Carrots wei$hed on a *ood scale 1

584 Gra)s or <23 ounces o* %nion wei$hed on a *ood scale 117

500 Gra)s or 3251 ounces o* corn S'uash wei$hed on a *ood scale 167

171

55 Gra)s or <251 ounces o* Red Beets wei$hed on a *ood scale 10

03

08 Gra)s or 120 ounces o* %ats: Steel cut+ instant+ old *ashionedwei$hed on a *ood scale

43 Gra)s or 5274 ounces o* Generic Whole wheat bread wei$hed on a*ood scale48 Gra)s or 12<< ounces o* Ezekiel Wheat and Srouted Bread

wei$hed on a *ood scale7 Gra)s or 521 ounces o* Ezekiel Gluten Free Bread wei$hed on a*ood scale

048 Gra)s or 15248 ounces o* Euroean Blueberry !Bilberry" wei$hedon a *ood scale

01 Gra)s or 1528 ounces o* Sa$hetti S'uash wei$hed on a *oodscale

5<5 Gra)s or 1725< ounces o* Rutaba$a !lar$e wa(ed turni" wei$hedon a *ood scale



.ye your carbohydrate allowance hereCarbs Per Ser/in Protein Fat

163160

03

58

5

58

18

0<

60

58

51

15

1413

58

51

8

3

17

14

8

10 5

00



Gra)as de Carboidratos ---= 54

FONTE DE CARBOIDRATO Grams of Source Serving Size Carbs Per Servin

ARROZ E QUINOA:

rroz branco !cru" 01 134 163rroz inte$ral !cru" 05 !" #$

;uinoa !cru" 67 #$ %&

BATATAS:

Batata branca !cru" 165 #! %'

Batata doce !cru" 150 $$ %&

Batata branca desidratada 01 % &

MACARRÃO:

9acarrao nor)al !cru" 0 4 0<

9acarrao inte$ral !cru" 00 4 60

AVEIA:

/eia 08 67 58

Grits 00 53 51

VEGETAIS:

Cenoura 546 1 Cebola 584 117 17

bobora >aonesa 500 167 14

bobora seca 01 171 8

Beterraba 55 10 10

?abo 5<5 03 00

,---- D@[email protected] ;



?.@DDE DE CRB% PER



9@.@D%



Protein in Shake

Carb Source

Workout Carbs

ool id

Country .i)e e)onade

Gatorade Powder

Gatorade G5 Powder

lass orchata

?es'uik Chocolate Powder

?es'uik Strawberry Powder

De(trose

Gra)s o* Carbs !nu)ber onsreadsheet":



50 --------25 05254

Gra)s o* source *or shake

40 Gra)s o* ool id wei$hed on a *ood scale and 17)l o* water

40 Gra)s o* Country .i)e e)onade wei$hed on a *ood sc and 17)l o* water

44 Gra)s o* Gatorade Powder wei$hed on a *ood scale and 17<1)l o* water

0 Gra)s o* Gatorade G5 Powder wei$hed on a *ood scale and 11<1)l o* water

47 Gra)s o* lass orchata wei$hed on a *ood scale and 1753)l o* water

48 Gra)s o* ?es'uik Chocolate Powder wei$hed on a *ood and 111)l o* water

40 Gra)s o* ?es'uik Strawberry Powder wei$hed on a *ood and 17)l o* water

47 Gra)s o* De(trose wei$hed on a *ood scale and 1753)l o* water



Ser/in$ Size Carbs Per Ser Protein Fat

18 1

18 1

50 51

14 15

13 13

1 16

1 14

17 17

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