{
  "name": "Gavitamina: vitaminas y minerales de 40 alimentos",
  "alternateName": "Gavitamina",
  "description": "Valores orientativos de 15 nutrientes (9 vitaminas y 6 minerales) en 40 alimentos (30 frutas y 10 frutos secos o semillas), por 100 g de parte comestible, por ración y con el % de la VRN de la UE. Incluye el manual de las 13 vitaminas y los 6 minerales con VRN y UL.",
  "url": "https://gabito-geody.pages.dev/vitaminas/",
  "version": "2026-10-23",
  "datePublished": "2026-10-23",
  "dateModified": "2026-10-23",
  "inLanguage": "es",
  "license": "https://creativecommons.org/licenses/by/4.0/",
  "creditText": "Gabito Geody — Gavitamina",
  "creator": "Gabito Geody",
  "sources": [
    "USDA FoodData Central (https://fdc.nal.usda.gov/)",
    "BEDCA (https://www.bedca.net/)",
    "EFSA (https://www.efsa.europa.eu/)",
    "NIH Office of Dietary Supplements (https://ods.od.nih.gov/)"
  ],
  "units": {
    "c": "mg",
    "a": "µg",
    "e": "mg",
    "k": "µg",
    "b9": "µg",
    "b6": "mg",
    "b1": "mg",
    "b2": "mg",
    "b3": "mg",
    "potasio": "mg",
    "mg": "mg",
    "ca": "mg",
    "fe": "mg",
    "zn": "mg",
    "se": "µg"
  },
  "nutrients": [
    {
      "id": "c",
      "group": "vit",
      "name": "Vitamina C",
      "symbol": "C",
      "unit": "mg",
      "vrn": 80,
      "function": "Defensas, piel y hierro",
      "description": "Ayuda al sistema inmunitario, fabrica colágeno (piel, encías, vasos) y hace que absorbamos mejor el hierro de los vegetales."
    },
    {
      "id": "a",
      "group": "vit",
      "name": "Vitamina A",
      "symbol": "A",
      "unit": "µg",
      "vrn": 800,
      "function": "Vista, piel y mucosas",
      "description": "Mantiene la vista (sobre todo de noche), la piel y las mucosas. En la fruta llega como betacaroteno, que el cuerpo transforma en vitamina A."
    },
    {
      "id": "e",
      "group": "vit",
      "name": "Vitamina E",
      "symbol": "E",
      "unit": "mg",
      "vrn": 12,
      "function": "Antioxidante celular",
      "description": "Protege las grasas de las células del daño oxidativo. Es la gran olvidada de las frutas… menos para el aguacate."
    },
    {
      "id": "k",
      "group": "vit",
      "name": "Vitamina K",
      "symbol": "K",
      "unit": "µg",
      "vrn": 75,
      "function": "Coagulación y huesos",
      "description": "Es imprescindible para que la sangre coagule y participa en la salud de los huesos."
    },
    {
      "id": "b9",
      "group": "vit",
      "name": "Vitamina B9 (folato)",
      "symbol": "B9",
      "unit": "µg",
      "vrn": 200,
      "function": "Células nuevas y embarazo",
      "description": "Participa en la formación de ADN y de células nuevas. Es especialmente importante antes y durante el embarazo."
    },
    {
      "id": "b6",
      "group": "vit",
      "name": "Vitamina B6",
      "symbol": "B6",
      "unit": "mg",
      "vrn": 1.4,
      "function": "Energía y sistema nervioso",
      "description": "Ayuda a transformar los alimentos en energía y a fabricar neurotransmisores, las mensajeras del sistema nervioso."
    },
    {
      "id": "b1",
      "group": "vit",
      "name": "Vitamina B1 (tiamina)",
      "symbol": "B1",
      "unit": "mg",
      "vrn": 1.1,
      "function": "Energía de los hidratos",
      "description": "Es clave para convertir los hidratos de carbono en energía y para que los nervios funcionen bien."
    },
    {
      "id": "b2",
      "group": "vit",
      "name": "Vitamina B2 (riboflavina)",
      "symbol": "B2",
      "unit": "mg",
      "vrn": 1.4,
      "function": "Energía, piel y ojos",
      "description": "Interviene en la producción de energía y en el mantenimiento de la piel, los ojos y las mucosas."
    },
    {
      "id": "b3",
      "group": "vit",
      "name": "Vitamina B3 (niacina)",
      "symbol": "B3",
      "unit": "mg",
      "vrn": 16,
      "function": "Metabolismo y piel",
      "description": "Participa en el metabolismo de los nutrientes y en el cuidado de la piel y el sistema nervioso."
    },
    {
      "id": "potasio",
      "group": "min",
      "name": "Potasio",
      "symbol": "K",
      "unit": "mg",
      "vrn": 2000,
      "function": "Presión arterial y músculos",
      "description": "Ayuda a mantener la presión arterial y a que los músculos y el corazón funcionen. Es el mineral que más abunda en la fruta."
    },
    {
      "id": "mg",
      "group": "min",
      "name": "Magnesio",
      "symbol": "Mg",
      "unit": "mg",
      "vrn": 375,
      "function": "Músculos, nervios y huesos",
      "description": "Participa en más de 300 reacciones: contracción muscular, transmisión nerviosa y formación de hueso."
    },
    {
      "id": "ca",
      "group": "min",
      "name": "Calcio",
      "symbol": "Ca",
      "unit": "mg",
      "vrn": 800,
      "function": "Huesos y dientes",
      "description": "Es el ladrillo del hueso y del diente, y también participa en la contracción muscular y la coagulación."
    },
    {
      "id": "fe",
      "group": "min",
      "name": "Hierro",
      "symbol": "Fe",
      "unit": "mg",
      "vrn": 14,
      "function": "Oxígeno en la sangre",
      "description": "Forma parte de la hemoglobina, que lleva el oxígeno a todo el cuerpo. El de origen vegetal se absorbe mejor con vitamina C."
    },
    {
      "id": "zn",
      "group": "min",
      "name": "Zinc",
      "symbol": "Zn",
      "unit": "mg",
      "vrn": 10,
      "function": "Defensas y piel",
      "description": "Interviene en las defensas, la cicatrización y el gusto. Los frutos secos y las semillas son buenas fuentes."
    },
    {
      "id": "se",
      "group": "min",
      "name": "Selenio",
      "symbol": "Se",
      "unit": "µg",
      "vrn": 55,
      "function": "Antioxidante y tiroides",
      "description": "Protege las células del daño oxidativo y participa en las hormonas del tiroides. Con muy poco se cubre la necesidad… y con poco se pasa del techo."
    }
  ],
  "foods": [
    {
      "id": "naranja",
      "name": "Naranja",
      "category": "fruta",
      "emoji": "🍊",
      "initial": null,
      "color": "#FF8A1F",
      "season": "Invierno",
      "serving": {
        "label": "1 naranja mediana",
        "grams": 130
      },
      "sugarPer100g": 9.4,
      "kcalPer100g": 47,
      "curiosity": "La vitamina C no cura el resfriado, pero mantiene las defensas a punto. Y sí: un vaso de zumo pierde parte de la fibra y de la vitamina con el aire.",
      "per100g": {
        "c": 53.2,
        "a": 11,
        "e": 0.18,
        "k": 0,
        "b9": 30,
        "b6": 0.06,
        "b1": 0.087,
        "b2": 0.04,
        "b3": 0.282,
        "potasio": 181,
        "mg": 10,
        "ca": 40,
        "fe": 0.1,
        "zn": 0.07,
        "se": 0.5
      },
      "perServing": {
        "c": 69.16,
        "a": 14.3,
        "e": 0.234,
        "k": 0,
        "b9": 39,
        "b6": 0.078,
        "b1": 0.113,
        "b2": 0.052,
        "b3": 0.367,
        "potasio": 235.3,
        "mg": 13,
        "ca": 52,
        "fe": 0.13,
        "zn": 0.091,
        "se": 0.65
      },
      "percentVrnPerServing": {
        "c": 86.4,
        "a": 1.8,
        "e": 1.9,
        "k": 0,
        "b9": 19.5,
        "b6": 5.6,
        "b1": 10.3,
        "b2": 3.7,
        "b3": 2.3,
        "potasio": 11.8,
        "mg": 3.5,
        "ca": 6.5,
        "fe": 0.9,
        "zn": 0.9,
        "se": 1.2
      }
    },
    {
      "id": "mandarina",
      "name": "Mandarina",
      "category": "fruta",
      "emoji": "🍊",
      "initial": null,
      "color": "#FF9E2C",
      "season": "Otoño · Invierno",
      "serving": {
        "label": "1 mandarina mediana",
        "grams": 70
      },
      "sugarPer100g": 13.3,
      "kcalPer100g": 53,
      "curiosity": "Es la fruta del sofá: fácil de pelar, sin manchar y con un aroma que viene del limoneno, el mismo compuesto de los limpiadores cítricos.",
      "per100g": {
        "c": 26.7,
        "a": 34,
        "e": 0.2,
        "k": 0,
        "b9": 16,
        "b6": 0.078,
        "b1": 0.058,
        "b2": 0.036,
        "b3": 0.376,
        "potasio": 166,
        "mg": 12,
        "ca": 37,
        "fe": 0.15,
        "zn": 0.07,
        "se": 0.1
      },
      "perServing": {
        "c": 18.69,
        "a": 23.8,
        "e": 0.14,
        "k": 0,
        "b9": 11.2,
        "b6": 0.055,
        "b1": 0.041,
        "b2": 0.025,
        "b3": 0.263,
        "potasio": 116.2,
        "mg": 8.4,
        "ca": 25.9,
        "fe": 0.105,
        "zn": 0.049,
        "se": 0.07
      },
      "percentVrnPerServing": {
        "c": 23.4,
        "a": 3,
        "e": 1.2,
        "k": 0,
        "b9": 5.6,
        "b6": 3.9,
        "b1": 3.7,
        "b2": 1.8,
        "b3": 1.6,
        "potasio": 5.8,
        "mg": 2.2,
        "ca": 3.2,
        "fe": 0.8,
        "zn": 0.5,
        "se": 0.1
      }
    },
    {
      "id": "limon",
      "name": "Limón",
      "category": "fruta",
      "emoji": "🍋",
      "initial": null,
      "color": "#F5C518",
      "season": "Todo el año",
      "serving": {
        "label": "1 limón mediano",
        "grams": 60
      },
      "sugarPer100g": 2.5,
      "kcalPer100g": 29,
      "curiosity": "Tiene más vitamina C que una mandarina. Eso sí, se come en pequeñas cantidades: su poder está en el zumo y en la ralladura.",
      "per100g": {
        "c": 53,
        "a": 1,
        "e": 0.15,
        "k": 0,
        "b9": 11,
        "b6": 0.08,
        "b1": 0.04,
        "b2": 0.02,
        "b3": 0.1,
        "potasio": 138,
        "mg": 8,
        "ca": 26,
        "fe": 0.6,
        "zn": 0.06,
        "se": 0.4
      },
      "perServing": {
        "c": 31.8,
        "a": 0.6,
        "e": 0.09,
        "k": 0,
        "b9": 6.6,
        "b6": 0.048,
        "b1": 0.024,
        "b2": 0.012,
        "b3": 0.06,
        "potasio": 82.8,
        "mg": 4.8,
        "ca": 15.6,
        "fe": 0.36,
        "zn": 0.036,
        "se": 0.24
      },
      "percentVrnPerServing": {
        "c": 39.8,
        "a": 0.1,
        "e": 0.8,
        "k": 0,
        "b9": 3.3,
        "b6": 3.4,
        "b1": 2.2,
        "b2": 0.9,
        "b3": 0.4,
        "potasio": 4.1,
        "mg": 1.3,
        "ca": 1.9,
        "fe": 2.6,
        "zn": 0.4,
        "se": 0.4
      }
    },
    {
      "id": "fresa",
      "name": "Fresa",
      "category": "fruta",
      "emoji": "🍓",
      "initial": null,
      "color": "#FF4D6D",
      "season": "Primavera",
      "serving": {
        "label": "1 fresa mediana",
        "grams": 12
      },
      "sugarPer100g": 4.9,
      "kcalPer100g": 32,
      "curiosity": "Es de las pocas frutas con un extra de vitamina C por caloría: 100 g cubren casi el 75 % de lo que necesitas al día por unas 32 kcal.",
      "per100g": {
        "c": 58.8,
        "a": 1,
        "e": 0.29,
        "k": 2.2,
        "b9": 24,
        "b6": 0.047,
        "b1": 0.024,
        "b2": 0.022,
        "b3": 0.386,
        "potasio": 153,
        "mg": 13,
        "ca": 16,
        "fe": 0.41,
        "zn": 0.14,
        "se": 0.4
      },
      "perServing": {
        "c": 7.056,
        "a": 0.12,
        "e": 0.035,
        "k": 0.264,
        "b9": 2.88,
        "b6": 0.006,
        "b1": 0.003,
        "b2": 0.003,
        "b3": 0.046,
        "potasio": 18.36,
        "mg": 1.56,
        "ca": 1.92,
        "fe": 0.049,
        "zn": 0.017,
        "se": 0.048
      },
      "percentVrnPerServing": {
        "c": 8.8,
        "a": 0,
        "e": 0.3,
        "k": 0.4,
        "b9": 1.4,
        "b6": 0.4,
        "b1": 0.3,
        "b2": 0.2,
        "b3": 0.3,
        "potasio": 0.9,
        "mg": 0.4,
        "ca": 0.2,
        "fe": 0.4,
        "zn": 0.2,
        "se": 0.1
      }
    },
    {
      "id": "kiwi",
      "name": "Kiwi",
      "category": "fruta",
      "emoji": "🥝",
      "initial": null,
      "color": "#7CB342",
      "season": "Otoño · Invierno",
      "serving": {
        "label": "1 kiwi mediano",
        "grams": 75
      },
      "sugarPer100g": 9,
      "kcalPer100g": 61,
      "curiosity": "Es uno de los grandes de la vitamina C: más del doble que la naranja por 100 g. Con dos kiwis te pasas de la dosis diaria; en esta lista solo le supera la guayaba.",
      "per100g": {
        "c": 92.7,
        "a": 4,
        "e": 1.46,
        "k": 40.3,
        "b9": 25,
        "b6": 0.063,
        "b1": 0.027,
        "b2": 0.025,
        "b3": 0.341,
        "potasio": 312,
        "mg": 17,
        "ca": 34,
        "fe": 0.31,
        "zn": 0.14,
        "se": 0.2
      },
      "perServing": {
        "c": 69.525,
        "a": 3,
        "e": 1.095,
        "k": 30.225,
        "b9": 18.75,
        "b6": 0.047,
        "b1": 0.02,
        "b2": 0.019,
        "b3": 0.256,
        "potasio": 234,
        "mg": 12.75,
        "ca": 25.5,
        "fe": 0.233,
        "zn": 0.105,
        "se": 0.15
      },
      "percentVrnPerServing": {
        "c": 86.9,
        "a": 0.4,
        "e": 9.1,
        "k": 40.3,
        "b9": 9.4,
        "b6": 3.4,
        "b1": 1.8,
        "b2": 1.3,
        "b3": 1.6,
        "potasio": 11.7,
        "mg": 3.4,
        "ca": 3.2,
        "fe": 1.7,
        "zn": 1.1,
        "se": 0.3
      }
    },
    {
      "id": "platano",
      "name": "Plátano",
      "category": "fruta",
      "emoji": "🍌",
      "initial": null,
      "color": "#F2C14E",
      "season": "Todo el año",
      "serving": {
        "label": "1 plátano mediano",
        "grams": 118
      },
      "sugarPer100g": 12.2,
      "kcalPer100g": 89,
      "curiosity": "Todos lo asocian al potasio, pero su vitamina estrella es la B6: uno solo cubre casi un tercio de lo que necesitas al día.",
      "per100g": {
        "c": 8.7,
        "a": 3,
        "e": 0.1,
        "k": 0.5,
        "b9": 20,
        "b6": 0.367,
        "b1": 0.031,
        "b2": 0.073,
        "b3": 0.665,
        "potasio": 358,
        "mg": 27,
        "ca": 5,
        "fe": 0.26,
        "zn": 0.15,
        "se": 1
      },
      "perServing": {
        "c": 10.266,
        "a": 3.54,
        "e": 0.118,
        "k": 0.59,
        "b9": 23.6,
        "b6": 0.433,
        "b1": 0.037,
        "b2": 0.086,
        "b3": 0.785,
        "potasio": 422.44,
        "mg": 31.86,
        "ca": 5.9,
        "fe": 0.307,
        "zn": 0.177,
        "se": 1.18
      },
      "percentVrnPerServing": {
        "c": 12.8,
        "a": 0.4,
        "e": 1,
        "k": 0.8,
        "b9": 11.8,
        "b6": 30.9,
        "b1": 3.3,
        "b2": 6.2,
        "b3": 4.9,
        "potasio": 21.1,
        "mg": 8.5,
        "ca": 0.7,
        "fe": 2.2,
        "zn": 1.8,
        "se": 2.1
      }
    },
    {
      "id": "manzana",
      "name": "Manzana",
      "category": "fruta",
      "emoji": "🍎",
      "initial": null,
      "color": "#E63946",
      "season": "Otoño",
      "serving": {
        "label": "1 manzana mediana",
        "grams": 182
      },
      "sugarPer100g": 10.4,
      "kcalPer100g": 52,
      "curiosity": "No es una bomba de vitaminas, y no pasa nada: su fuerte es la fibra y los polifenoles. La mitad de los suyos está en la piel, así que no la peles.",
      "per100g": {
        "c": 4.6,
        "a": 3,
        "e": 0.18,
        "k": 2.2,
        "b9": 3,
        "b6": 0.041,
        "b1": 0.017,
        "b2": 0.026,
        "b3": 0.091,
        "potasio": 107,
        "mg": 5,
        "ca": 6,
        "fe": 0.12,
        "zn": 0.04,
        "se": 0
      },
      "perServing": {
        "c": 8.372,
        "a": 5.46,
        "e": 0.328,
        "k": 4.004,
        "b9": 5.46,
        "b6": 0.075,
        "b1": 0.031,
        "b2": 0.047,
        "b3": 0.166,
        "potasio": 194.74,
        "mg": 9.1,
        "ca": 10.92,
        "fe": 0.218,
        "zn": 0.073,
        "se": 0
      },
      "percentVrnPerServing": {
        "c": 10.5,
        "a": 0.7,
        "e": 2.7,
        "k": 5.3,
        "b9": 2.7,
        "b6": 5.3,
        "b1": 2.8,
        "b2": 3.4,
        "b3": 1,
        "potasio": 9.7,
        "mg": 2.4,
        "ca": 1.4,
        "fe": 1.6,
        "zn": 0.7,
        "se": 0
      }
    },
    {
      "id": "pera",
      "name": "Pera",
      "category": "fruta",
      "emoji": "🍐",
      "initial": null,
      "color": "#A3C644",
      "season": "Otoño · Invierno",
      "serving": {
        "label": "1 pera mediana",
        "grams": 178
      },
      "sugarPer100g": 9.8,
      "kcalPer100g": 57,
      "curiosity": "Es la fruta tranquila: poca vitamina C, mucha agua y fibra. Perfecta si tu digestión pide suavidad.",
      "per100g": {
        "c": 4.3,
        "a": 1,
        "e": 0.12,
        "k": 4.4,
        "b9": 7,
        "b6": 0.029,
        "b1": 0.012,
        "b2": 0.026,
        "b3": 0.161,
        "potasio": 116,
        "mg": 7,
        "ca": 9,
        "fe": 0.18,
        "zn": 0.1,
        "se": 0.1
      },
      "perServing": {
        "c": 7.654,
        "a": 1.78,
        "e": 0.214,
        "k": 7.832,
        "b9": 12.46,
        "b6": 0.052,
        "b1": 0.021,
        "b2": 0.046,
        "b3": 0.287,
        "potasio": 206.48,
        "mg": 12.46,
        "ca": 16.02,
        "fe": 0.32,
        "zn": 0.178,
        "se": 0.178
      },
      "percentVrnPerServing": {
        "c": 9.6,
        "a": 0.2,
        "e": 1.8,
        "k": 10.4,
        "b9": 6.2,
        "b6": 3.7,
        "b1": 1.9,
        "b2": 3.3,
        "b3": 1.8,
        "potasio": 10.3,
        "mg": 3.3,
        "ca": 2,
        "fe": 2.3,
        "zn": 1.8,
        "se": 0.3
      }
    },
    {
      "id": "sandia",
      "name": "Sandía",
      "category": "fruta",
      "emoji": "🍉",
      "initial": null,
      "color": "#FF5A5F",
      "season": "Verano",
      "serving": {
        "label": "1 rodaja de sandía",
        "grams": 280
      },
      "sugarPer100g": 6.2,
      "kcalPer100g": 30,
      "curiosity": "Su rojo no es vitamina A: es licopeno, un antioxidante. Y aunque por 100 g parezca flojita, una rodaja entera pesa mucho… y suma.",
      "per100g": {
        "c": 8.1,
        "a": 28,
        "e": 0.05,
        "k": 0.1,
        "b9": 3,
        "b6": 0.045,
        "b1": 0.033,
        "b2": 0.021,
        "b3": 0.178,
        "potasio": 112,
        "mg": 10,
        "ca": 7,
        "fe": 0.24,
        "zn": 0.1,
        "se": 0.4
      },
      "perServing": {
        "c": 22.68,
        "a": 78.4,
        "e": 0.14,
        "k": 0.28,
        "b9": 8.4,
        "b6": 0.126,
        "b1": 0.092,
        "b2": 0.059,
        "b3": 0.498,
        "potasio": 313.6,
        "mg": 28,
        "ca": 19.6,
        "fe": 0.672,
        "zn": 0.28,
        "se": 1.12
      },
      "percentVrnPerServing": {
        "c": 28.3,
        "a": 9.8,
        "e": 1.2,
        "k": 0.4,
        "b9": 4.2,
        "b6": 9,
        "b1": 8.4,
        "b2": 4.2,
        "b3": 3.1,
        "potasio": 15.7,
        "mg": 7.5,
        "ca": 2.5,
        "fe": 4.8,
        "zn": 2.8,
        "se": 2
      }
    },
    {
      "id": "melon",
      "name": "Melón",
      "category": "fruta",
      "emoji": "🍈",
      "initial": null,
      "color": "#FFB347",
      "season": "Verano",
      "serving": {
        "label": "1 tajada de melón",
        "grams": 160
      },
      "sugarPer100g": 8.2,
      "kcalPer100g": 34,
      "curiosity": "El melón de piel de sapo o cantalupo es una máquina de betacaroteno: una tajada puede cubrir un tercio de la vitamina A del día.",
      "per100g": {
        "c": 36.7,
        "a": 169,
        "e": 0.05,
        "k": 2.5,
        "b9": 21,
        "b6": 0.072,
        "b1": 0.041,
        "b2": 0.019,
        "b3": 0.734,
        "potasio": 267,
        "mg": 12,
        "ca": 9,
        "fe": 0.21,
        "zn": 0.18,
        "se": 0.4
      },
      "perServing": {
        "c": 58.72,
        "a": 270.4,
        "e": 0.08,
        "k": 4,
        "b9": 33.6,
        "b6": 0.115,
        "b1": 0.066,
        "b2": 0.03,
        "b3": 1.174,
        "potasio": 427.2,
        "mg": 19.2,
        "ca": 14.4,
        "fe": 0.336,
        "zn": 0.288,
        "se": 0.64
      },
      "percentVrnPerServing": {
        "c": 73.4,
        "a": 33.8,
        "e": 0.7,
        "k": 5.3,
        "b9": 16.8,
        "b6": 8.2,
        "b1": 6,
        "b2": 2.2,
        "b3": 7.3,
        "potasio": 21.4,
        "mg": 5.1,
        "ca": 1.8,
        "fe": 2.4,
        "zn": 2.9,
        "se": 1.2
      }
    },
    {
      "id": "uvas",
      "name": "Uvas",
      "category": "fruta",
      "emoji": "🍇",
      "initial": null,
      "color": "#8E5AC8",
      "season": "Finales de verano",
      "serving": {
        "label": "1 uva",
        "grams": 5
      },
      "sugarPer100g": 16.3,
      "kcalPer100g": 69,
      "curiosity": "En vitamina C son discretas, pero destacan en vitamina K y en polifenoles. Y sí, el vino no cuenta como ración de fruta.",
      "per100g": {
        "c": 3.2,
        "a": 3,
        "e": 0.19,
        "k": 14.6,
        "b9": 2,
        "b6": 0.086,
        "b1": 0.069,
        "b2": 0.07,
        "b3": 0.188,
        "potasio": 191,
        "mg": 7,
        "ca": 10,
        "fe": 0.36,
        "zn": 0.07,
        "se": 0.1
      },
      "perServing": {
        "c": 0.16,
        "a": 0.15,
        "e": 0.009,
        "k": 0.73,
        "b9": 0.1,
        "b6": 0.004,
        "b1": 0.003,
        "b2": 0.004,
        "b3": 0.009,
        "potasio": 9.55,
        "mg": 0.35,
        "ca": 0.5,
        "fe": 0.018,
        "zn": 0.004,
        "se": 0.005
      },
      "percentVrnPerServing": {
        "c": 0.2,
        "a": 0,
        "e": 0.1,
        "k": 1,
        "b9": 0.1,
        "b6": 0.3,
        "b1": 0.3,
        "b2": 0.3,
        "b3": 0.1,
        "potasio": 0.5,
        "mg": 0.1,
        "ca": 0.1,
        "fe": 0.1,
        "zn": 0,
        "se": 0
      }
    },
    {
      "id": "pina",
      "name": "Piña",
      "category": "fruta",
      "emoji": "🍍",
      "initial": null,
      "color": "#F4B942",
      "season": "Todo el año",
      "serving": {
        "label": "1 rodaja de piña",
        "grams": 84
      },
      "sugarPer100g": 9.9,
      "kcalPer100g": 50,
      "curiosity": "La bromelina, su enzima famosa, ayuda a digerir las proteínas. La vitamina C hace el resto… y se lleva peor el calor.",
      "per100g": {
        "c": 47.8,
        "a": 3,
        "e": 0.02,
        "k": 0.7,
        "b9": 18,
        "b6": 0.112,
        "b1": 0.079,
        "b2": 0.032,
        "b3": 0.5,
        "potasio": 109,
        "mg": 12,
        "ca": 13,
        "fe": 0.29,
        "zn": 0.12,
        "se": 0.1
      },
      "perServing": {
        "c": 40.152,
        "a": 2.52,
        "e": 0.017,
        "k": 0.588,
        "b9": 15.12,
        "b6": 0.094,
        "b1": 0.066,
        "b2": 0.027,
        "b3": 0.42,
        "potasio": 91.56,
        "mg": 10.08,
        "ca": 10.92,
        "fe": 0.244,
        "zn": 0.101,
        "se": 0.084
      },
      "percentVrnPerServing": {
        "c": 50.2,
        "a": 0.3,
        "e": 0.1,
        "k": 0.8,
        "b9": 7.6,
        "b6": 6.7,
        "b1": 6,
        "b2": 1.9,
        "b3": 2.6,
        "potasio": 4.6,
        "mg": 2.7,
        "ca": 1.4,
        "fe": 1.7,
        "zn": 1,
        "se": 0.2
      }
    },
    {
      "id": "mango",
      "name": "Mango",
      "category": "fruta",
      "emoji": "🥭",
      "initial": null,
      "color": "#FFA51F",
      "season": "Verano",
      "serving": {
        "label": "1 mango mediano",
        "grams": 165
      },
      "sugarPer100g": 13.7,
      "kcalPer100g": 60,
      "curiosity": "Un solo mango supera de largo la vitamina A recomendada para todo un día. También es de las frutas con más folato (B9).",
      "per100g": {
        "c": 36.4,
        "a": 54,
        "e": 0.9,
        "k": 4.2,
        "b9": 43,
        "b6": 0.119,
        "b1": 0.028,
        "b2": 0.038,
        "b3": 0.669,
        "potasio": 168,
        "mg": 10,
        "ca": 11,
        "fe": 0.16,
        "zn": 0.09,
        "se": 0.6
      },
      "perServing": {
        "c": 60.06,
        "a": 89.1,
        "e": 1.485,
        "k": 6.93,
        "b9": 70.95,
        "b6": 0.196,
        "b1": 0.046,
        "b2": 0.063,
        "b3": 1.104,
        "potasio": 277.2,
        "mg": 16.5,
        "ca": 18.15,
        "fe": 0.264,
        "zn": 0.148,
        "se": 0.99
      },
      "percentVrnPerServing": {
        "c": 75.1,
        "a": 11.1,
        "e": 12.4,
        "k": 9.2,
        "b9": 35.5,
        "b6": 14,
        "b1": 4.2,
        "b2": 4.5,
        "b3": 6.9,
        "potasio": 13.9,
        "mg": 4.4,
        "ca": 2.3,
        "fe": 1.9,
        "zn": 1.5,
        "se": 1.8
      }
    },
    {
      "id": "melocoton",
      "name": "Melocotón",
      "category": "fruta",
      "emoji": "🍑",
      "initial": null,
      "color": "#FF8C69",
      "season": "Verano",
      "serving": {
        "label": "1 melocotón mediano",
        "grams": 150
      },
      "sugarPer100g": 8.4,
      "kcalPer100g": 39,
      "curiosity": "Su piel concentra los carotenos que luego se vuelven vitamina A. Lávalo bien y cómelo con piel: ganas vitamina y fibra.",
      "per100g": {
        "c": 6.6,
        "a": 16,
        "e": 0.73,
        "k": 2.6,
        "b9": 4,
        "b6": 0.025,
        "b1": 0.024,
        "b2": 0.031,
        "b3": 0.806,
        "potasio": 190,
        "mg": 9,
        "ca": 6,
        "fe": 0.25,
        "zn": 0.17,
        "se": 0.1
      },
      "perServing": {
        "c": 9.9,
        "a": 24,
        "e": 1.095,
        "k": 3.9,
        "b9": 6,
        "b6": 0.037,
        "b1": 0.036,
        "b2": 0.047,
        "b3": 1.209,
        "potasio": 285,
        "mg": 13.5,
        "ca": 9,
        "fe": 0.375,
        "zn": 0.255,
        "se": 0.15
      },
      "percentVrnPerServing": {
        "c": 12.4,
        "a": 3,
        "e": 9.1,
        "k": 5.2,
        "b9": 3,
        "b6": 2.7,
        "b1": 3.3,
        "b2": 3.3,
        "b3": 7.6,
        "potasio": 14.2,
        "mg": 3.6,
        "ca": 1.1,
        "fe": 2.7,
        "zn": 2.6,
        "se": 0.3
      }
    },
    {
      "id": "cereza",
      "name": "Cereza",
      "category": "fruta",
      "emoji": "🍒",
      "initial": null,
      "color": "#C2185B",
      "season": "Primavera · Verano",
      "serving": {
        "label": "1 cereza",
        "grams": 8
      },
      "sugarPer100g": 12.8,
      "kcalPer100g": 63,
      "curiosity": "En vitamina C es modesta, pero aporta antocianinas, las responsables de su color. Un puñado (80 g) es una ración estupenda.",
      "per100g": {
        "c": 7,
        "a": 3,
        "e": 0.07,
        "k": 2.1,
        "b9": 4,
        "b6": 0.049,
        "b1": 0.027,
        "b2": 0.033,
        "b3": 0.154,
        "potasio": 222,
        "mg": 11,
        "ca": 13,
        "fe": 0.36,
        "zn": 0.07,
        "se": 0
      },
      "perServing": {
        "c": 0.56,
        "a": 0.24,
        "e": 0.006,
        "k": 0.168,
        "b9": 0.32,
        "b6": 0.004,
        "b1": 0.002,
        "b2": 0.003,
        "b3": 0.012,
        "potasio": 17.76,
        "mg": 0.88,
        "ca": 1.04,
        "fe": 0.029,
        "zn": 0.006,
        "se": 0
      },
      "percentVrnPerServing": {
        "c": 0.7,
        "a": 0,
        "e": 0,
        "k": 0.2,
        "b9": 0.2,
        "b6": 0.3,
        "b1": 0.2,
        "b2": 0.2,
        "b3": 0.1,
        "potasio": 0.9,
        "mg": 0.2,
        "ca": 0.1,
        "fe": 0.2,
        "zn": 0.1,
        "se": 0
      }
    },
    {
      "id": "arandanos",
      "name": "Arándanos",
      "category": "fruta",
      "emoji": "🫐",
      "initial": null,
      "color": "#5C6BC0",
      "season": "Verano",
      "serving": {
        "label": "1 arándano",
        "grams": 1.5
      },
      "sugarPer100g": 10,
      "kcalPer100g": 57,
      "curiosity": "Su fama viene de los antocianos, no de la vitamina C: tienen bastante menos que una fresa. Aun así, un puñado es un buen antioxidante.",
      "per100g": {
        "c": 9.7,
        "a": 3,
        "e": 0.57,
        "k": 19.3,
        "b9": 6,
        "b6": 0.052,
        "b1": 0.037,
        "b2": 0.041,
        "b3": 0.418,
        "potasio": 77,
        "mg": 6,
        "ca": 6,
        "fe": 0.28,
        "zn": 0.16,
        "se": 0.1
      },
      "perServing": {
        "c": 0.145,
        "a": 0.045,
        "e": 0.009,
        "k": 0.29,
        "b9": 0.09,
        "b6": 0.001,
        "b1": 0.001,
        "b2": 0.001,
        "b3": 0.006,
        "potasio": 1.155,
        "mg": 0.09,
        "ca": 0.09,
        "fe": 0.004,
        "zn": 0.002,
        "se": 0.002
      },
      "percentVrnPerServing": {
        "c": 0.2,
        "a": 0,
        "e": 0.1,
        "k": 0.4,
        "b9": 0,
        "b6": 0.1,
        "b1": 0.1,
        "b2": 0,
        "b3": 0,
        "potasio": 0.1,
        "mg": 0,
        "ca": 0,
        "fe": 0,
        "zn": 0,
        "se": 0
      }
    },
    {
      "id": "aguacate",
      "name": "Aguacate",
      "category": "fruta",
      "emoji": "🥑",
      "initial": null,
      "color": "#6B8E23",
      "season": "Todo el año",
      "serving": {
        "label": "1 aguacate mediano",
        "grams": 150
      },
      "sugarPer100g": 0.7,
      "kcalPer100g": 160,
      "curiosity": "Botánicamente es una fruta. Casi no tiene vitamina C, pero es el rey de la vitamina E y del folato entre las frutas de mesa.",
      "per100g": {
        "c": 10,
        "a": 7,
        "e": 2.07,
        "k": 21,
        "b9": 81,
        "b6": 0.257,
        "b1": 0.067,
        "b2": 0.13,
        "b3": 1.738,
        "potasio": 485,
        "mg": 29,
        "ca": 12,
        "fe": 0.55,
        "zn": 0.64,
        "se": 0.4
      },
      "perServing": {
        "c": 15,
        "a": 10.5,
        "e": 3.105,
        "k": 31.5,
        "b9": 121.5,
        "b6": 0.386,
        "b1": 0.101,
        "b2": 0.195,
        "b3": 2.607,
        "potasio": 727.5,
        "mg": 43.5,
        "ca": 18,
        "fe": 0.825,
        "zn": 0.96,
        "se": 0.6
      },
      "percentVrnPerServing": {
        "c": 18.8,
        "a": 1.3,
        "e": 25.9,
        "k": 42,
        "b9": 60.8,
        "b6": 27.5,
        "b1": 9.1,
        "b2": 13.9,
        "b3": 16.3,
        "potasio": 36.4,
        "mg": 11.6,
        "ca": 2.3,
        "fe": 5.9,
        "zn": 9.6,
        "se": 1.1
      }
    },
    {
      "id": "tomate",
      "name": "Tomate",
      "category": "fruta",
      "emoji": "🍅",
      "initial": null,
      "color": "#E8442E",
      "season": "Verano",
      "serving": {
        "label": "1 tomate mediano",
        "grams": 123
      },
      "sugarPer100g": null,
      "kcalPer100g": null,
      "curiosity": "En el mercado es una verdura; en botánica, una fruta. Aporta vitamina C y algo de vitamina A, y su licopeno se aprovecha mejor con un poco de aceite.",
      "per100g": {
        "c": 13.7,
        "a": 42,
        "e": 0.54,
        "k": 7.9,
        "b9": 15,
        "b6": 0.08,
        "b1": 0.037,
        "b2": 0.019,
        "b3": 0.594,
        "potasio": 237,
        "mg": 11,
        "ca": 10,
        "fe": 0.27,
        "zn": 0.17,
        "se": 0
      },
      "perServing": {
        "c": 16.851,
        "a": 51.66,
        "e": 0.664,
        "k": 9.717,
        "b9": 18.45,
        "b6": 0.098,
        "b1": 0.046,
        "b2": 0.023,
        "b3": 0.731,
        "potasio": 291.51,
        "mg": 13.53,
        "ca": 12.3,
        "fe": 0.332,
        "zn": 0.209,
        "se": 0
      },
      "percentVrnPerServing": {
        "c": 21.1,
        "a": 6.5,
        "e": 5.5,
        "k": 13,
        "b9": 9.2,
        "b6": 7,
        "b1": 4.1,
        "b2": 1.7,
        "b3": 4.6,
        "potasio": 14.6,
        "mg": 3.6,
        "ca": 1.5,
        "fe": 2.4,
        "zn": 2.1,
        "se": 0
      }
    },
    {
      "id": "granada",
      "name": "Granada",
      "category": "fruta",
      "emoji": null,
      "initial": "GR",
      "color": "#C62828",
      "season": "Otoño · Invierno",
      "serving": {
        "label": "½ granada",
        "grams": 70
      },
      "sugarPer100g": 13.7,
      "kcalPer100g": 83,
      "curiosity": "Sus granos son arilos: cuanto más rojos, más antocianos. Truco para desgranarla: córtala en cuatro y golpéala con una cuchara de madera.",
      "per100g": {
        "c": 10.2,
        "a": 0,
        "e": 0.6,
        "k": 16.4,
        "b9": 38,
        "b6": 0.075,
        "b1": 0.067,
        "b2": 0.053,
        "b3": 0.293,
        "potasio": 236,
        "mg": 12,
        "ca": 10,
        "fe": 0.3,
        "zn": 0.35,
        "se": 0.5
      },
      "perServing": {
        "c": 7.14,
        "a": 0,
        "e": 0.42,
        "k": 11.48,
        "b9": 26.6,
        "b6": 0.052,
        "b1": 0.047,
        "b2": 0.037,
        "b3": 0.205,
        "potasio": 165.2,
        "mg": 8.4,
        "ca": 7,
        "fe": 0.21,
        "zn": 0.245,
        "se": 0.35
      },
      "percentVrnPerServing": {
        "c": 8.9,
        "a": 0,
        "e": 3.5,
        "k": 15.3,
        "b9": 13.3,
        "b6": 3.8,
        "b1": 4.3,
        "b2": 2.7,
        "b3": 1.3,
        "potasio": 8.3,
        "mg": 2.2,
        "ca": 0.9,
        "fe": 1.5,
        "zn": 2.5,
        "se": 0.6
      }
    },
    {
      "id": "higo",
      "name": "Higo",
      "category": "fruta",
      "emoji": null,
      "initial": "HI",
      "color": "#7B4B8A",
      "season": "Verano · Otoño",
      "serving": {
        "label": "1 higo",
        "grams": 50
      },
      "sugarPer100g": 16.3,
      "kcalPer100g": 74,
      "curiosity": "Técnicamente no es una fruta, sino una infrutescencia: una bolsa llena de flores por dentro. En la naturaleza, una avispa las poliniza y se queda dentro.",
      "per100g": {
        "c": 2,
        "a": 7,
        "e": 0.11,
        "k": 4.7,
        "b9": 6,
        "b6": 0.113,
        "b1": 0.06,
        "b2": 0.05,
        "b3": 0.4,
        "potasio": 232,
        "mg": 17,
        "ca": 35,
        "fe": 0.37,
        "zn": 0.15,
        "se": 0.2
      },
      "perServing": {
        "c": 1,
        "a": 3.5,
        "e": 0.055,
        "k": 2.35,
        "b9": 3,
        "b6": 0.057,
        "b1": 0.03,
        "b2": 0.025,
        "b3": 0.2,
        "potasio": 116,
        "mg": 8.5,
        "ca": 17.5,
        "fe": 0.185,
        "zn": 0.075,
        "se": 0.1
      },
      "percentVrnPerServing": {
        "c": 1.3,
        "a": 0.4,
        "e": 0.5,
        "k": 3.1,
        "b9": 1.5,
        "b6": 4,
        "b1": 2.7,
        "b2": 1.8,
        "b3": 1.3,
        "potasio": 5.8,
        "mg": 2.3,
        "ca": 2.2,
        "fe": 1.3,
        "zn": 0.8,
        "se": 0.2
      }
    },
    {
      "id": "frambuesa",
      "name": "Frambuesa",
      "category": "fruta",
      "emoji": null,
      "initial": "FR",
      "color": "#E91E63",
      "season": "Verano",
      "serving": {
        "label": "1 frambuesa",
        "grams": 4
      },
      "sugarPer100g": 4.4,
      "kcalPer100g": 52,
      "curiosity": "Cada frambuesa es un racimo de drupas: por eso se deshace al tocarla. Lávala justo antes de comer, no antes.",
      "per100g": {
        "c": 26.2,
        "a": 2,
        "e": 0.87,
        "k": 7.8,
        "b9": 21,
        "b6": 0.055,
        "b1": 0.032,
        "b2": 0.038,
        "b3": 0.598,
        "potasio": 151,
        "mg": 22,
        "ca": 25,
        "fe": 0.69,
        "zn": 0.42,
        "se": 0.2
      },
      "perServing": {
        "c": 1.048,
        "a": 0.08,
        "e": 0.035,
        "k": 0.312,
        "b9": 0.84,
        "b6": 0.002,
        "b1": 0.001,
        "b2": 0.002,
        "b3": 0.024,
        "potasio": 6.04,
        "mg": 0.88,
        "ca": 1,
        "fe": 0.028,
        "zn": 0.017,
        "se": 0.008
      },
      "percentVrnPerServing": {
        "c": 1.3,
        "a": 0,
        "e": 0.3,
        "k": 0.4,
        "b9": 0.4,
        "b6": 0.2,
        "b1": 0.1,
        "b2": 0.1,
        "b3": 0.1,
        "potasio": 0.3,
        "mg": 0.2,
        "ca": 0.1,
        "fe": 0.2,
        "zn": 0.2,
        "se": 0
      }
    },
    {
      "id": "mora",
      "name": "Mora",
      "category": "fruta",
      "emoji": null,
      "initial": "MO",
      "color": "#4A148C",
      "season": "Verano",
      "serving": {
        "label": "1 mora",
        "grams": 6
      },
      "sugarPer100g": 4.9,
      "kcalPer100g": 43,
      "curiosity": "Su color morado son antocianinas, el mismo pigmento que tiñe dedos y camisetas. Con un poco de limón, la mancha sale mejor.",
      "per100g": {
        "c": 21,
        "a": 11,
        "e": 1.17,
        "k": 19.8,
        "b9": 25,
        "b6": 0.03,
        "b1": 0.02,
        "b2": 0.026,
        "b3": 0.646,
        "potasio": 162,
        "mg": 20,
        "ca": 29,
        "fe": 0.62,
        "zn": 0.53,
        "se": 0.4
      },
      "perServing": {
        "c": 1.26,
        "a": 0.66,
        "e": 0.07,
        "k": 1.188,
        "b9": 1.5,
        "b6": 0.002,
        "b1": 0.001,
        "b2": 0.002,
        "b3": 0.039,
        "potasio": 9.72,
        "mg": 1.2,
        "ca": 1.74,
        "fe": 0.037,
        "zn": 0.032,
        "se": 0.024
      },
      "percentVrnPerServing": {
        "c": 1.6,
        "a": 0.1,
        "e": 0.6,
        "k": 1.6,
        "b9": 0.8,
        "b6": 0.1,
        "b1": 0.1,
        "b2": 0.1,
        "b3": 0.2,
        "potasio": 0.5,
        "mg": 0.3,
        "ca": 0.2,
        "fe": 0.3,
        "zn": 0.3,
        "se": 0
      }
    },
    {
      "id": "papaya",
      "name": "Papaya",
      "category": "fruta",
      "emoji": null,
      "initial": "PA",
      "color": "#FF7043",
      "season": "Todo el año",
      "serving": {
        "label": "½ papaya",
        "grams": 150
      },
      "sugarPer100g": 7.8,
      "kcalPer100g": 43,
      "curiosity": "Su piel contiene papaína, una enzima que ablanda la carne. Envuelve un filete con piel de papaya y verás.",
      "per100g": {
        "c": 60.9,
        "a": 47,
        "e": 0.3,
        "k": 2.6,
        "b9": 37,
        "b6": 0.038,
        "b1": 0.023,
        "b2": 0.027,
        "b3": 0.357,
        "potasio": 182,
        "mg": 21,
        "ca": 20,
        "fe": 0.25,
        "zn": 0.08,
        "se": 0.6
      },
      "perServing": {
        "c": 91.35,
        "a": 70.5,
        "e": 0.45,
        "k": 3.9,
        "b9": 55.5,
        "b6": 0.057,
        "b1": 0.034,
        "b2": 0.041,
        "b3": 0.535,
        "potasio": 273,
        "mg": 31.5,
        "ca": 30,
        "fe": 0.375,
        "zn": 0.12,
        "se": 0.9
      },
      "percentVrnPerServing": {
        "c": 114.2,
        "a": 8.8,
        "e": 3.8,
        "k": 5.2,
        "b9": 27.8,
        "b6": 4.1,
        "b1": 3.1,
        "b2": 2.9,
        "b3": 3.3,
        "potasio": 13.7,
        "mg": 8.4,
        "ca": 3.8,
        "fe": 2.7,
        "zn": 1.2,
        "se": 1.6
      }
    },
    {
      "id": "nectarina",
      "name": "Nectarina",
      "category": "fruta",
      "emoji": null,
      "initial": "NE",
      "color": "#E64A19",
      "season": "Verano",
      "serving": {
        "label": "1 nectarina",
        "grams": 142
      },
      "sugarPer100g": 7.9,
      "kcalPer100g": 44,
      "curiosity": "Es un melocotón de piel lisa: una mutación natural, no un cruce con ciruela. Sabe igual de bien y no tiene pelusa.",
      "per100g": {
        "c": 5.4,
        "a": 17,
        "e": 0.77,
        "k": 2.2,
        "b9": 5,
        "b6": 0.025,
        "b1": 0.034,
        "b2": 0.031,
        "b3": 1.125,
        "potasio": 201,
        "mg": 9,
        "ca": 6,
        "fe": 0.28,
        "zn": 0.17,
        "se": 0
      },
      "perServing": {
        "c": 7.668,
        "a": 24.14,
        "e": 1.093,
        "k": 3.124,
        "b9": 7.1,
        "b6": 0.036,
        "b1": 0.048,
        "b2": 0.044,
        "b3": 1.597,
        "potasio": 285.42,
        "mg": 12.78,
        "ca": 8.52,
        "fe": 0.398,
        "zn": 0.241,
        "se": 0
      },
      "percentVrnPerServing": {
        "c": 9.6,
        "a": 3,
        "e": 9.1,
        "k": 4.2,
        "b9": 3.5,
        "b6": 2.5,
        "b1": 4.4,
        "b2": 3.1,
        "b3": 10,
        "potasio": 14.3,
        "mg": 3.4,
        "ca": 1.1,
        "fe": 2.8,
        "zn": 2.4,
        "se": 0
      }
    },
    {
      "id": "ciruela",
      "name": "Ciruela",
      "category": "fruta",
      "emoji": null,
      "initial": "CI",
      "color": "#7B1FA2",
      "season": "Verano",
      "serving": {
        "label": "1 ciruela",
        "grams": 66
      },
      "sugarPer100g": 9.9,
      "kcalPer100g": 46,
      "curiosity": "Tiene sorbitol, un azúcar-alcohol que atrae agua al intestino. Por eso a algunas personas les sienta como un laxante suave.",
      "per100g": {
        "c": 9.5,
        "a": 17,
        "e": 0.26,
        "k": 6.4,
        "b9": 5,
        "b6": 0.029,
        "b1": 0.028,
        "b2": 0.026,
        "b3": 0.417,
        "potasio": 157,
        "mg": 7,
        "ca": 6,
        "fe": 0.17,
        "zn": 0.1,
        "se": 0
      },
      "perServing": {
        "c": 6.27,
        "a": 11.22,
        "e": 0.172,
        "k": 4.224,
        "b9": 3.3,
        "b6": 0.019,
        "b1": 0.018,
        "b2": 0.017,
        "b3": 0.275,
        "potasio": 103.62,
        "mg": 4.62,
        "ca": 3.96,
        "fe": 0.112,
        "zn": 0.066,
        "se": 0
      },
      "percentVrnPerServing": {
        "c": 7.8,
        "a": 1.4,
        "e": 1.4,
        "k": 5.6,
        "b9": 1.7,
        "b6": 1.4,
        "b1": 1.7,
        "b2": 1.2,
        "b3": 1.7,
        "potasio": 5.2,
        "mg": 1.2,
        "ca": 0.5,
        "fe": 0.8,
        "zn": 0.7,
        "se": 0
      }
    },
    {
      "id": "albaricoque",
      "name": "Albaricoque",
      "category": "fruta",
      "emoji": null,
      "initial": "AL",
      "color": "#FFB300",
      "season": "Verano",
      "serving": {
        "label": "1 albaricoque",
        "grams": 35
      },
      "sugarPer100g": 9.2,
      "kcalPer100g": 48,
      "curiosity": "Su naranja es betacaroteno: 100 g cubren cerca del 12 % de la vitamina A diaria. El hueso, en cambio, no se come.",
      "per100g": {
        "c": 10,
        "a": 96,
        "e": 0.89,
        "k": 3.3,
        "b9": 9,
        "b6": 0.054,
        "b1": 0.03,
        "b2": 0.04,
        "b3": 0.6,
        "potasio": 259,
        "mg": 10,
        "ca": 13,
        "fe": 0.39,
        "zn": 0.2,
        "se": 0.1
      },
      "perServing": {
        "c": 3.5,
        "a": 33.6,
        "e": 0.311,
        "k": 1.155,
        "b9": 3.15,
        "b6": 0.019,
        "b1": 0.011,
        "b2": 0.014,
        "b3": 0.21,
        "potasio": 90.65,
        "mg": 3.5,
        "ca": 4.55,
        "fe": 0.137,
        "zn": 0.07,
        "se": 0.035
      },
      "percentVrnPerServing": {
        "c": 4.4,
        "a": 4.2,
        "e": 2.6,
        "k": 1.5,
        "b9": 1.6,
        "b6": 1.4,
        "b1": 1,
        "b2": 1,
        "b3": 1.3,
        "potasio": 4.5,
        "mg": 0.9,
        "ca": 0.6,
        "fe": 1,
        "zn": 0.7,
        "se": 0.1
      }
    },
    {
      "id": "caqui",
      "name": "Caqui",
      "category": "fruta",
      "emoji": null,
      "initial": "CA",
      "color": "#F57C00",
      "season": "Otoño",
      "serving": {
        "label": "1 caqui",
        "grams": 168
      },
      "sugarPer100g": 12.5,
      "kcalPer100g": 70,
      "curiosity": "Hay que comerlo cuando está blando: antes, los taninos dejan la boca áspera. El caqui de hueso no tiene ese problema.",
      "per100g": {
        "c": 7.5,
        "a": 81,
        "e": 0.73,
        "k": 2.6,
        "b9": 8,
        "b6": 0.1,
        "b1": 0.03,
        "b2": 0.02,
        "b3": 0.1,
        "potasio": 161,
        "mg": 9,
        "ca": 8,
        "fe": 0.15,
        "zn": 0.11,
        "se": 0.6
      },
      "perServing": {
        "c": 12.6,
        "a": 136.08,
        "e": 1.226,
        "k": 4.368,
        "b9": 13.44,
        "b6": 0.168,
        "b1": 0.05,
        "b2": 0.034,
        "b3": 0.168,
        "potasio": 270.48,
        "mg": 15.12,
        "ca": 13.44,
        "fe": 0.252,
        "zn": 0.185,
        "se": 1.008
      },
      "percentVrnPerServing": {
        "c": 15.8,
        "a": 17,
        "e": 10.2,
        "k": 5.8,
        "b9": 6.7,
        "b6": 12,
        "b1": 4.6,
        "b2": 2.4,
        "b3": 1.1,
        "potasio": 13.5,
        "mg": 4,
        "ca": 1.7,
        "fe": 1.8,
        "zn": 1.8,
        "se": 1.8
      }
    },
    {
      "id": "chirimoya",
      "name": "Chirimoya",
      "category": "fruta",
      "emoji": null,
      "initial": "CH",
      "color": "#689F38",
      "season": "Otoño · Invierno",
      "serving": {
        "label": "1 chirimoya",
        "grams": 150
      },
      "sugarPer100g": 14.7,
      "kcalPer100g": 75,
      "curiosity": "Su pulpa es cremosa y blanca, con pepitas negras. Es de las frutas que mejor maduran en casa, a temperatura ambiente.",
      "per100g": {
        "c": 12.6,
        "a": 0,
        "e": 0.27,
        "k": 0,
        "b9": 23,
        "b6": 0.257,
        "b1": 0.101,
        "b2": 0.131,
        "b3": 0.644,
        "potasio": 287,
        "mg": 17,
        "ca": 10,
        "fe": 0.27,
        "zn": 0.16,
        "se": 0
      },
      "perServing": {
        "c": 18.9,
        "a": 0,
        "e": 0.405,
        "k": 0,
        "b9": 34.5,
        "b6": 0.386,
        "b1": 0.151,
        "b2": 0.197,
        "b3": 0.966,
        "potasio": 430.5,
        "mg": 25.5,
        "ca": 15,
        "fe": 0.405,
        "zn": 0.24,
        "se": 0
      },
      "percentVrnPerServing": {
        "c": 23.6,
        "a": 0,
        "e": 3.4,
        "k": 0,
        "b9": 17.3,
        "b6": 27.5,
        "b1": 13.8,
        "b2": 14,
        "b3": 6,
        "potasio": 21.5,
        "mg": 6.8,
        "ca": 1.9,
        "fe": 2.9,
        "zn": 2.4,
        "se": 0
      }
    },
    {
      "id": "pomelo",
      "name": "Pomelo",
      "category": "fruta",
      "emoji": null,
      "initial": "PO",
      "color": "#C0CA33",
      "season": "Invierno",
      "serving": {
        "label": "½ pomelo",
        "grams": 123
      },
      "sugarPer100g": 6.9,
      "kcalPer100g": 42,
      "curiosity": "Puede interactuar con algunos medicamentos (estatinas, anticoagulantes): si tomas alguno, consulta antes. Es el famoso «efecto pomelo».",
      "per100g": {
        "c": 31.2,
        "a": 58,
        "e": 0.13,
        "k": 0,
        "b9": 13,
        "b6": 0.053,
        "b1": 0.043,
        "b2": 0.031,
        "b3": 0.204,
        "potasio": 135,
        "mg": 9,
        "ca": 22,
        "fe": 0.08,
        "zn": 0.07,
        "se": 0.1
      },
      "perServing": {
        "c": 38.376,
        "a": 71.34,
        "e": 0.16,
        "k": 0,
        "b9": 15.99,
        "b6": 0.065,
        "b1": 0.053,
        "b2": 0.038,
        "b3": 0.251,
        "potasio": 166.05,
        "mg": 11.07,
        "ca": 27.06,
        "fe": 0.098,
        "zn": 0.086,
        "se": 0.123
      },
      "percentVrnPerServing": {
        "c": 48,
        "a": 8.9,
        "e": 1.3,
        "k": 0,
        "b9": 8,
        "b6": 4.7,
        "b1": 4.8,
        "b2": 2.7,
        "b3": 1.6,
        "potasio": 8.3,
        "mg": 3,
        "ca": 3.4,
        "fe": 0.7,
        "zn": 0.9,
        "se": 0.2
      }
    },
    {
      "id": "guayaba",
      "name": "Guayaba",
      "category": "fruta",
      "emoji": null,
      "initial": "GU",
      "color": "#D9A441",
      "season": "Todo el año",
      "serving": {
        "label": "1 guayaba",
        "grams": 55
      },
      "sugarPer100g": 8.9,
      "kcalPer100g": 68,
      "curiosity": "Es la fruta con más vitamina C de la lista: 228 mg por 100 g, casi el triple que el kiwi. Y su piel también se come.",
      "per100g": {
        "c": 228.3,
        "a": 31,
        "e": 0.73,
        "k": 2.6,
        "b9": 49,
        "b6": 0.11,
        "b1": 0.067,
        "b2": 0.04,
        "b3": 1.084,
        "potasio": 417,
        "mg": 22,
        "ca": 18,
        "fe": 0.26,
        "zn": 0.23,
        "se": 0.6
      },
      "perServing": {
        "c": 125.565,
        "a": 17.05,
        "e": 0.401,
        "k": 1.43,
        "b9": 26.95,
        "b6": 0.06,
        "b1": 0.037,
        "b2": 0.022,
        "b3": 0.596,
        "potasio": 229.35,
        "mg": 12.1,
        "ca": 9.9,
        "fe": 0.143,
        "zn": 0.127,
        "se": 0.33
      },
      "percentVrnPerServing": {
        "c": 157,
        "a": 2.1,
        "e": 3.3,
        "k": 1.9,
        "b9": 13.5,
        "b6": 4.3,
        "b1": 3.3,
        "b2": 1.6,
        "b3": 3.7,
        "potasio": 11.5,
        "mg": 3.2,
        "ca": 1.2,
        "fe": 1,
        "zn": 1.3,
        "se": 0.6
      }
    },
    {
      "id": "almendra",
      "name": "Almendra",
      "category": "seco",
      "emoji": null,
      "initial": "AL",
      "color": "#C9A227",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 4.4,
      "kcalPer100g": 579,
      "curiosity": "Un puñado (30 g) cubre casi el 60 % de la vitamina E diaria. Y por 100 g tiene más calcio que la leche.",
      "per100g": {
        "c": 0,
        "a": 0,
        "e": 25.6,
        "k": 0,
        "b9": 44,
        "b6": 0.14,
        "b1": 0.21,
        "b2": 1.14,
        "b3": 3.6,
        "potasio": 733,
        "mg": 270,
        "ca": 269,
        "fe": 3.7,
        "zn": 3.1,
        "se": 4.1
      },
      "perServing": {
        "c": 0,
        "a": 0,
        "e": 7.68,
        "k": 0,
        "b9": 13.2,
        "b6": 0.042,
        "b1": 0.063,
        "b2": 0.342,
        "b3": 1.08,
        "potasio": 219.9,
        "mg": 81,
        "ca": 80.7,
        "fe": 1.11,
        "zn": 0.93,
        "se": 1.23
      },
      "percentVrnPerServing": {
        "c": 0,
        "a": 0,
        "e": 64,
        "k": 0,
        "b9": 6.6,
        "b6": 3,
        "b1": 5.7,
        "b2": 24.4,
        "b3": 6.8,
        "potasio": 11,
        "mg": 21.6,
        "ca": 10.1,
        "fe": 7.9,
        "zn": 9.3,
        "se": 2.2
      }
    },
    {
      "id": "nuez",
      "name": "Nuez",
      "category": "seco",
      "emoji": null,
      "initial": "NU",
      "color": "#A1672F",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 2.6,
      "kcalPer100g": 654,
      "curiosity": "Es el fruto seco con más omega-3 vegetal (ALA). Que se parezca a un cerebro es casualidad; su perfil de grasas, no.",
      "per100g": {
        "c": 1.3,
        "a": 1,
        "e": 0.7,
        "k": 2.7,
        "b9": 98,
        "b6": 0.54,
        "b1": 0.34,
        "b2": 0.15,
        "b3": 1.1,
        "potasio": 441,
        "mg": 158,
        "ca": 98,
        "fe": 2.9,
        "zn": 3.1,
        "se": 4.9
      },
      "perServing": {
        "c": 0.39,
        "a": 0.3,
        "e": 0.21,
        "k": 0.81,
        "b9": 29.4,
        "b6": 0.162,
        "b1": 0.102,
        "b2": 0.045,
        "b3": 0.33,
        "potasio": 132.3,
        "mg": 47.4,
        "ca": 29.4,
        "fe": 0.87,
        "zn": 0.93,
        "se": 1.47
      },
      "percentVrnPerServing": {
        "c": 0.5,
        "a": 0,
        "e": 1.7,
        "k": 1.1,
        "b9": 14.7,
        "b6": 11.6,
        "b1": 9.3,
        "b2": 3.2,
        "b3": 2.1,
        "potasio": 6.6,
        "mg": 12.6,
        "ca": 3.7,
        "fe": 6.2,
        "zn": 9.3,
        "se": 2.7
      }
    },
    {
      "id": "avellana",
      "name": "Avellana",
      "category": "seco",
      "emoji": null,
      "initial": "AV",
      "color": "#8B5A2B",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 4.3,
      "kcalPer100g": 628,
      "curiosity": "Tiene más folato que muchas verduras: 113 µg por 100 g. Es la base del praliné y de cualquier crema de avellanas.",
      "per100g": {
        "c": 6.3,
        "a": 1,
        "e": 15,
        "k": 14.2,
        "b9": 113,
        "b6": 0.56,
        "b1": 0.64,
        "b2": 0.11,
        "b3": 1.8,
        "potasio": 680,
        "mg": 163,
        "ca": 114,
        "fe": 4.7,
        "zn": 2.45,
        "se": 2.4
      },
      "perServing": {
        "c": 1.89,
        "a": 0.3,
        "e": 4.5,
        "k": 4.26,
        "b9": 33.9,
        "b6": 0.168,
        "b1": 0.192,
        "b2": 0.033,
        "b3": 0.54,
        "potasio": 204,
        "mg": 48.9,
        "ca": 34.2,
        "fe": 1.41,
        "zn": 0.735,
        "se": 0.72
      },
      "percentVrnPerServing": {
        "c": 2.4,
        "a": 0,
        "e": 37.5,
        "k": 5.7,
        "b9": 16.9,
        "b6": 12,
        "b1": 17.5,
        "b2": 2.4,
        "b3": 3.4,
        "potasio": 10.2,
        "mg": 13,
        "ca": 4.3,
        "fe": 10.1,
        "zn": 7.3,
        "se": 1.3
      }
    },
    {
      "id": "pistacho",
      "name": "Pistacho",
      "category": "seco",
      "emoji": null,
      "initial": "PI",
      "color": "#7CB342",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 7.7,
      "kcalPer100g": 560,
      "curiosity": "Es el fruto seco con más potasio: 1.025 mg por 100 g, casi el triple que un plátano. Y el único que se abre solo al tostarlo.",
      "per100g": {
        "c": 5.6,
        "a": 26,
        "e": 2.9,
        "k": 13.2,
        "b9": 51,
        "b6": 1.7,
        "b1": 0.87,
        "b2": 0.16,
        "b3": 1.3,
        "potasio": 1025,
        "mg": 121,
        "ca": 105,
        "fe": 3.9,
        "zn": 2.2,
        "se": 7
      },
      "perServing": {
        "c": 1.68,
        "a": 7.8,
        "e": 0.87,
        "k": 3.96,
        "b9": 15.3,
        "b6": 0.51,
        "b1": 0.261,
        "b2": 0.048,
        "b3": 0.39,
        "potasio": 307.5,
        "mg": 36.3,
        "ca": 31.5,
        "fe": 1.17,
        "zn": 0.66,
        "se": 2.1
      },
      "percentVrnPerServing": {
        "c": 2.1,
        "a": 1,
        "e": 7.2,
        "k": 5.3,
        "b9": 7.6,
        "b6": 36.4,
        "b1": 23.7,
        "b2": 3.4,
        "b3": 2.4,
        "potasio": 15.4,
        "mg": 9.7,
        "ca": 3.9,
        "fe": 8.4,
        "zn": 6.6,
        "se": 3.8
      }
    },
    {
      "id": "anacardo",
      "name": "Anacardo",
      "category": "seco",
      "emoji": null,
      "initial": "AN",
      "color": "#D9A441",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 5.9,
      "kcalPer100g": 553,
      "curiosity": "Mucho magnesio y zinc. Crudo no se come: se cuece al vapor para quitarle el urushiol, la misma sustancia que pica en la hiedra.",
      "per100g": {
        "c": 0.5,
        "a": 0,
        "e": 0.9,
        "k": 34.1,
        "b9": 25,
        "b6": 0.42,
        "b1": 0.42,
        "b2": 0.06,
        "b3": 1.1,
        "potasio": 660,
        "mg": 292,
        "ca": 37,
        "fe": 6.7,
        "zn": 5.8,
        "se": 19.9
      },
      "perServing": {
        "c": 0.15,
        "a": 0,
        "e": 0.27,
        "k": 10.23,
        "b9": 7.5,
        "b6": 0.126,
        "b1": 0.126,
        "b2": 0.018,
        "b3": 0.33,
        "potasio": 198,
        "mg": 87.6,
        "ca": 11.1,
        "fe": 2.01,
        "zn": 1.74,
        "se": 5.97
      },
      "percentVrnPerServing": {
        "c": 0.2,
        "a": 0,
        "e": 2.3,
        "k": 13.6,
        "b9": 3.8,
        "b6": 9,
        "b1": 11.5,
        "b2": 1.3,
        "b3": 2.1,
        "potasio": 9.9,
        "mg": 23.4,
        "ca": 1.4,
        "fe": 14.4,
        "zn": 17.4,
        "se": 10.9
      }
    },
    {
      "id": "nuez-brasil",
      "name": "Nuez de Brasil",
      "category": "seco",
      "emoji": null,
      "initial": "NB",
      "color": "#6D4C41",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 2.3,
      "kcalPer100g": 659,
      "curiosity": "Dos nueces cubren de sobra el selenio del día, y un puñado puede pasarse del techo. No es un fruto seco para picar a diario.",
      "per100g": {
        "c": 0.7,
        "a": 0,
        "e": 5.7,
        "k": 0,
        "b9": 22,
        "b6": 0.1,
        "b1": 0.62,
        "b2": 0.04,
        "b3": 0.3,
        "potasio": 659,
        "mg": 376,
        "ca": 160,
        "fe": 2.4,
        "zn": 4.1,
        "se": 1917
      },
      "perServing": {
        "c": 0.21,
        "a": 0,
        "e": 1.71,
        "k": 0,
        "b9": 6.6,
        "b6": 0.03,
        "b1": 0.186,
        "b2": 0.012,
        "b3": 0.09,
        "potasio": 197.7,
        "mg": 112.8,
        "ca": 48,
        "fe": 0.72,
        "zn": 1.23,
        "se": 575.1
      },
      "percentVrnPerServing": {
        "c": 0.3,
        "a": 0,
        "e": 14.2,
        "k": 0,
        "b9": 3.3,
        "b6": 2.1,
        "b1": 16.9,
        "b2": 0.9,
        "b3": 0.6,
        "potasio": 9.9,
        "mg": 30.1,
        "ca": 6,
        "fe": 5.1,
        "zn": 12.3,
        "se": 1045.6
      }
    },
    {
      "id": "cacahuete",
      "name": "Cacahuete",
      "category": "seco",
      "emoji": "🥜",
      "initial": null,
      "color": "#B5651D",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 4.7,
      "kcalPer100g": 567,
      "curiosity": "Botánicamente es una legumbre, no un fruto seco. Tiene más proteína que muchos frutos secos y bastante folato.",
      "per100g": {
        "c": 0,
        "a": 0,
        "e": 8.3,
        "k": 0,
        "b9": 240,
        "b6": 0.35,
        "b1": 0.64,
        "b2": 0.14,
        "b3": 12.1,
        "potasio": 705,
        "mg": 168,
        "ca": 92,
        "fe": 4.6,
        "zn": 3.3,
        "se": 7.2
      },
      "perServing": {
        "c": 0,
        "a": 0,
        "e": 2.49,
        "k": 0,
        "b9": 72,
        "b6": 0.105,
        "b1": 0.192,
        "b2": 0.042,
        "b3": 3.63,
        "potasio": 211.5,
        "mg": 50.4,
        "ca": 27.6,
        "fe": 1.38,
        "zn": 0.99,
        "se": 2.16
      },
      "percentVrnPerServing": {
        "c": 0,
        "a": 0,
        "e": 20.8,
        "k": 0,
        "b9": 36,
        "b6": 7.5,
        "b1": 17.5,
        "b2": 3,
        "b3": 22.7,
        "potasio": 10.6,
        "mg": 13.4,
        "ca": 3.5,
        "fe": 9.9,
        "zn": 9.9,
        "se": 3.9
      }
    },
    {
      "id": "pipas",
      "name": "Pipas de girasol",
      "category": "seco",
      "emoji": null,
      "initial": "PG",
      "color": "#E8A33D",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 2.6,
      "kcalPer100g": 584,
      "curiosity": "Son la bomba de vitamina E: 35 mg por 100 g. Un puñado cubre de sobra el día… y casi el techo.",
      "per100g": {
        "c": 1.4,
        "a": 3,
        "e": 35,
        "k": 2.7,
        "b9": 227,
        "b6": 1.35,
        "b1": 1.5,
        "b2": 0.36,
        "b3": 8.3,
        "potasio": 645,
        "mg": 325,
        "ca": 78,
        "fe": 5.2,
        "zn": 5,
        "se": 53
      },
      "perServing": {
        "c": 0.42,
        "a": 0.9,
        "e": 10.5,
        "k": 0.81,
        "b9": 68.1,
        "b6": 0.405,
        "b1": 0.45,
        "b2": 0.108,
        "b3": 2.49,
        "potasio": 193.5,
        "mg": 97.5,
        "ca": 23.4,
        "fe": 1.56,
        "zn": 1.5,
        "se": 15.9
      },
      "percentVrnPerServing": {
        "c": 0.5,
        "a": 0.1,
        "e": 87.5,
        "k": 1.1,
        "b9": 34,
        "b6": 28.9,
        "b1": 40.9,
        "b2": 7.7,
        "b3": 15.6,
        "potasio": 9.7,
        "mg": 26,
        "ca": 2.9,
        "fe": 11.1,
        "zn": 15,
        "se": 28.9
      }
    },
    {
      "id": "calabaza",
      "name": "Semillas de calabaza",
      "category": "seco",
      "emoji": null,
      "initial": "SC",
      "color": "#6B8E23",
      "season": "Todo el año",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 1.4,
      "kcalPer100g": 559,
      "curiosity": "Récord de magnesio y zinc entre los frutos secos. Y sí, son semillas: la calabaza es la que es fruta.",
      "per100g": {
        "c": 1.9,
        "a": 1,
        "e": 2.2,
        "k": 7.3,
        "b9": 58,
        "b6": 0.14,
        "b1": 0.27,
        "b2": 0.15,
        "b3": 4.9,
        "potasio": 809,
        "mg": 592,
        "ca": 46,
        "fe": 8.8,
        "zn": 7.8,
        "se": 9.4
      },
      "perServing": {
        "c": 0.57,
        "a": 0.3,
        "e": 0.66,
        "k": 2.19,
        "b9": 17.4,
        "b6": 0.042,
        "b1": 0.081,
        "b2": 0.045,
        "b3": 1.47,
        "potasio": 242.7,
        "mg": 177.6,
        "ca": 13.8,
        "fe": 2.64,
        "zn": 2.34,
        "se": 2.82
      },
      "percentVrnPerServing": {
        "c": 0.7,
        "a": 0,
        "e": 5.5,
        "k": 2.9,
        "b9": 8.7,
        "b6": 3,
        "b1": 7.4,
        "b2": 3.2,
        "b3": 9.2,
        "potasio": 12.1,
        "mg": 47.4,
        "ca": 1.7,
        "fe": 18.9,
        "zn": 23.4,
        "se": 5.1
      }
    },
    {
      "id": "castana",
      "name": "Castaña",
      "category": "seco",
      "emoji": "🌰",
      "initial": null,
      "color": "#8B4513",
      "season": "Otoño · Invierno",
      "serving": {
        "label": "1 puñado",
        "grams": 30
      },
      "sugarPer100g": 11,
      "kcalPer100g": 213,
      "curiosity": "Es el fruto seco más raro: mucha agua y almidón, poca grasa. Por eso se asa y se come caliente, y no se parece a una almendra.",
      "per100g": {
        "c": 40.2,
        "a": 1,
        "e": 0.5,
        "k": 0,
        "b9": 58,
        "b6": 0.35,
        "b1": 0.14,
        "b2": 0.16,
        "b3": 1.2,
        "potasio": 484,
        "mg": 30,
        "ca": 19,
        "fe": 0.9,
        "zn": 0.5,
        "se": 0.6
      },
      "perServing": {
        "c": 12.06,
        "a": 0.3,
        "e": 0.15,
        "k": 0,
        "b9": 17.4,
        "b6": 0.105,
        "b1": 0.042,
        "b2": 0.048,
        "b3": 0.36,
        "potasio": 145.2,
        "mg": 9,
        "ca": 5.7,
        "fe": 0.27,
        "zn": 0.15,
        "se": 0.18
      },
      "percentVrnPerServing": {
        "c": 15.1,
        "a": 0,
        "e": 1.3,
        "k": 0,
        "b9": 8.7,
        "b6": 7.5,
        "b1": 3.8,
        "b2": 3.4,
        "b3": 2.3,
        "potasio": 7.3,
        "mg": 2.4,
        "ca": 0.7,
        "fe": 1.9,
        "zn": 1.5,
        "se": 0.3
      }
    }
  ],
  "manual": [
    {
      "id": "a",
      "group": "vit",
      "name": "Vitamina A",
      "type": "Liposoluble",
      "trafficLight": "rojo",
      "function": "Vista, piel y mucosas",
      "description": "Mantiene la vista —sobre todo de noche—, la piel y las mucosas. En frutas y verduras llega como betacaroteno, que el cuerpo transforma en vitamina A.",
      "vrn": {
        "value": "800",
        "numeric": 800,
        "unit": "µg RE",
        "alternative": null
      },
      "ul": {
        "value": "3.000",
        "numeric": 3000,
        "unit": "µg RE",
        "alternative": null
      },
      "perDose": "Evita las tomas únicas muy altas: pueden dar dolor de cabeza y náuseas.",
      "excess": "El retinol se acumula: daña el hígado y los huesos, y en el embarazo puede afectar al feto. El UL solo cuenta el retinol (suplementos, hígado), no el betacaroteno de los vegetales.",
      "sources": "Hígado, pescado azul, huevos y lácteos; zanahoria, boniato y espinaca (betacaroteno)."
    },
    {
      "id": "d",
      "group": "vit",
      "name": "Vitamina D",
      "type": "Liposoluble",
      "trafficLight": "rojo",
      "function": "Huesos, músculos e inmunidad",
      "description": "Regula el calcio y el fósforo: sin ella no se absorben bien. La mayor parte se fabrica en la piel con el sol; la comida aporta poco.",
      "vrn": {
        "value": "5",
        "numeric": 5,
        "unit": "µg",
        "alternative": "EE. UU.: 15 µg"
      },
      "ul": {
        "value": "100",
        "numeric": 100,
        "unit": "µg (4.000 UI)",
        "alternative": null
      },
      "perDose": "El techo es diario y sostenido. Las dosis únicas enormes solo tienen sentido con control médico y analítica.",
      "excess": "Hipercalcemia: náuseas, deshidratación, cálculos renales y calcificaciones. Es la intoxicación vitamínica más frecuente por suplementos.",
      "sources": "Sol, pescado azul, huevo y lácteos fortificados."
    },
    {
      "id": "e",
      "group": "vit",
      "name": "Vitamina E",
      "type": "Liposoluble",
      "trafficLight": "ambar",
      "function": "Antioxidante celular",
      "description": "Protege las grasas de las membranas celulares del daño oxidativo. Es la gran olvidada de las frutas… menos para el aguacate.",
      "vrn": {
        "value": "12",
        "numeric": 12,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "300",
        "numeric": 300,
        "unit": "mg",
        "alternative": "EE. UU.: 1.000 mg"
      },
      "perDose": "Reparte si tomas dosis altas: el riesgo viene del uso continuado, no de una toma aislada.",
      "excess": "Aumenta el riesgo de sangrado, sobre todo si tomas anticoagulantes. El UL se refiere al alfa-tocoferol de suplementos.",
      "sources": "Aceites vegetales, frutos secos, semillas y aguacate."
    },
    {
      "id": "k",
      "group": "vit",
      "name": "Vitamina K",
      "type": "Liposoluble",
      "trafficLight": "verde",
      "function": "Coagulación y huesos",
      "description": "Permite que la sangre coagule y participa en la mineralización de los huesos. Hay dos formas: K1 (vegetales) y K2 (fermentados).",
      "vrn": {
        "value": "75",
        "numeric": 75,
        "unit": "µg",
        "alternative": null
      },
      "ul": null,
      "perDose": "Sin límite por toma. Si tomas anticoagulantes (warfarina, acenocumarol), consulta antes de suplementar.",
      "excess": "No se conoce toxicidad. El problema es que interfiere con los anticoagulantes: mantén un aporte estable de verduras de hoja.",
      "sources": "Verduras de hoja verde, brócoli, coles y aceites vegetales."
    },
    {
      "id": "c",
      "group": "vit",
      "name": "Vitamina C",
      "type": "Hidrosoluble",
      "trafficLight": "ambar",
      "function": "Defensas, piel y hierro",
      "description": "Ayuda al sistema inmunitario, fabrica colágeno (piel, encías, vasos) y mejora la absorción del hierro de los vegetales.",
      "vrn": {
        "value": "80",
        "numeric": 80,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "1.000",
        "numeric": 1000,
        "unit": "mg",
        "alternative": "EE. UU.: 2.000 mg"
      },
      "perDose": "Dosis de más de 1.000 mg de golpe pueden dar diarrea; si tomas mucho, reparte en dos tomas.",
      "excess": "Molestias digestivas (gases, diarrea) y, en personas predispuestas, más riesgo de cálculos renales de oxalato.",
      "sources": "Cítricos, kiwi, fresa, pimiento, brócoli y tomate."
    },
    {
      "id": "b1",
      "group": "vit",
      "name": "Vitamina B1 (tiamina)",
      "type": "Hidrosoluble",
      "trafficLight": "verde",
      "function": "Energía de los hidratos",
      "description": "Convierte los hidratos de carbono en energía y mantiene los nervios funcionando. El alcoholismo es su gran enemigo.",
      "vrn": {
        "value": "1,1",
        "numeric": 1.1,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "Sin límite por toma: el exceso se elimina por la orina.",
      "excess": "No se conoce toxicidad. No hay UL establecido.",
      "sources": "Cereales integrales, legumbres, cerdo y frutos secos."
    },
    {
      "id": "b2",
      "group": "vit",
      "name": "Vitamina B2 (riboflavina)",
      "type": "Hidrosoluble",
      "trafficLight": "verde",
      "function": "Energía, piel y ojos",
      "description": "Interviene en la producción de energía y en el mantenimiento de la piel, los ojos y las mucosas.",
      "vrn": {
        "value": "1,4",
        "numeric": 1.4,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "Sin límite por toma. La orina amarilla intensa es normal y no es un problema.",
      "excess": "No se conoce toxicidad. No hay UL establecido.",
      "sources": "Lácteos, huevos, carnes, pescado y almendras."
    },
    {
      "id": "b3",
      "group": "vit",
      "name": "Vitamina B3 (niacina)",
      "type": "Hidrosoluble",
      "trafficLight": "ambar",
      "function": "Metabolismo y piel",
      "description": "Participa en el metabolismo de los nutrientes y en el cuidado de la piel y el sistema nervioso. Hay dos formas: ácido nicotínico y nicotinamida.",
      "vrn": {
        "value": "16",
        "numeric": 16,
        "unit": "mg NE",
        "alternative": null
      },
      "ul": {
        "value": "10",
        "numeric": 10,
        "unit": "mg",
        "alternative": "Ác. nicotínico · Nicotinamida: 900 mg"
      },
      "perDose": "El ácido nicotínico da rubor desde 30-50 mg de una vez. La nicotinamida no lo produce y tolera dosis mucho más altas.",
      "excess": "Rubor, picor y náuseas; dosis altas mantenidas pueden dañar el hígado. El UL de 10 mg es para el ácido nicotínico.",
      "sources": "Carnes, pescado, cacahuetes y cereales integrales."
    },
    {
      "id": "b5",
      "group": "vit",
      "name": "Vitamina B5 (pantoténico)",
      "type": "Hidrosoluble",
      "trafficLight": "verde",
      "function": "Energía y hormonas",
      "description": "Forma parte de la coenzima A, clave para obtener energía de los nutrientes y fabricar hormonas y colesterol.",
      "vrn": {
        "value": "6",
        "numeric": 6,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "Sin límite por toma: el exceso se elimina por la orina.",
      "excess": "No se conoce toxicidad. Dosis muy altas solo han dado molestias digestivas leves.",
      "sources": "Casi todos los alimentos: huevos, legumbres, aguacate y carnes."
    },
    {
      "id": "b6",
      "group": "vit",
      "name": "Vitamina B6",
      "type": "Hidrosoluble",
      "trafficLight": "rojo",
      "function": "Energía y sistema nervioso",
      "description": "Ayuda a transformar los alimentos en energía y a fabricar neurotransmisores, las mensajeras del sistema nervioso.",
      "vrn": {
        "value": "1,4",
        "numeric": 1.4,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "12",
        "numeric": 12,
        "unit": "mg",
        "alternative": "EE. UU.: 100 mg"
      },
      "perDose": "No superes 12 mg al día de forma continuada. El riesgo aparece con la repetición, no con una toma suelta.",
      "excess": "Neuropatía periférica: hormigueo y entumecimiento de manos y pies. Con dosis altas mantenidas puede ser irreversible.",
      "sources": "Plátano, pollo, pescado, patata y legumbres."
    },
    {
      "id": "b7",
      "group": "vit",
      "name": "Vitamina B7 (biotina)",
      "type": "Hidrosoluble",
      "trafficLight": "verde",
      "function": "Piel, pelo y metabolismo",
      "description": "Participa en el metabolismo de las grasas y los hidratos y en el mantenimiento de la piel y el cabello.",
      "vrn": {
        "value": "50",
        "numeric": 50,
        "unit": "µg",
        "alternative": null
      },
      "ul": null,
      "perDose": "Sin límite por toma. Pero avisa si te van a hacer análisis: puede falsearlos.",
      "excess": "No se conoce toxicidad. Eso sí: dosis altas distorsionan las pruebas de tiroides y de troponina, y pueden llevar a diagnósticos erróneos.",
      "sources": "Huevos, frutos secos, legumbres y aguacate."
    },
    {
      "id": "b9",
      "group": "vit",
      "name": "Vitamina B9 (folato)",
      "type": "Hidrosoluble",
      "trafficLight": "ambar",
      "function": "Células nuevas y embarazo",
      "description": "Necesaria para formar ADN y células nuevas. Es especialmente importante antes y durante el embarazo.",
      "vrn": {
        "value": "200",
        "numeric": 200,
        "unit": "µg",
        "alternative": null
      },
      "ul": {
        "value": "1.000",
        "numeric": 1000,
        "unit": "µg (ác. fólico)",
        "alternative": null
      },
      "perDose": "En el embarazo se recomiendan 400 µg/día de ácido fólico. No superes 1.000 µg sin control.",
      "excess": "Puede enmascarar una anemia por déficit de vitamina B12 y retrasar su diagnóstico. El UL es para el ácido fólico sintético.",
      "sources": "Verduras de hoja verde, legumbres, cítricos e hígado."
    },
    {
      "id": "b12",
      "group": "vit",
      "name": "Vitamina B12",
      "type": "Hidrosoluble",
      "trafficLight": "verde",
      "function": "Nervios y glóbulos rojos",
      "description": "Es imprescindible para los nervios y para formar glóbulos rojos. Solo está en alimentos de origen animal.",
      "vrn": {
        "value": "2,5",
        "numeric": 2.5,
        "unit": "µg",
        "alternative": null
      },
      "ul": null,
      "perDose": "Sin límite por toma: se absorbe poco y el exceso se elimina por la orina.",
      "excess": "No se conoce toxicidad ni hay UL. El riesgo real es el déficit: veganos, mayores, metformina y anemia perniciosa.",
      "sources": "Carnes, pescado, huevos y lácteos. No está en vegetales: los veganos deben suplementarla."
    },
    {
      "id": "potasio",
      "group": "min",
      "name": "Potasio",
      "type": "Macromineral",
      "trafficLight": "verde",
      "function": "Presión arterial y músculos",
      "description": "Ayuda a mantener la presión arterial y a que músculos y corazón funcionen. Es el mineral más abundante en la fruta.",
      "vrn": {
        "value": "2.000",
        "numeric": 2000,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "Sin límite por toma en la dieta. Los suplementos de potasio pueden irritar el estómago y son peligrosos en enfermedad renal.",
      "excess": "No hay UL para el potasio de los alimentos. En pastillas, el exceso puede causar arritmias; consulta siempre.",
      "sources": "Plátano, patata, legumbres, aguacate y frutos secos."
    },
    {
      "id": "mg",
      "group": "min",
      "name": "Magnesio",
      "type": "Macromineral",
      "trafficLight": "ambar",
      "function": "Músculos, nervios y huesos",
      "description": "Participa en más de 300 reacciones, desde la contracción muscular hasta la formación de hueso.",
      "vrn": {
        "value": "375",
        "numeric": 375,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "250",
        "numeric": 250,
        "unit": "mg",
        "alternative": "Solo suplementos"
      },
      "perDose": "El techo de 250 mg es para el magnesio de suplementos, no para el de la comida.",
      "excess": "Diarrea y calambres abdominales. En dosis muy altas puede bajar la presión y afectar al ritmo del corazón.",
      "sources": "Frutos secos, legumbres, cacao y verduras de hoja."
    },
    {
      "id": "ca",
      "group": "min",
      "name": "Calcio",
      "type": "Macromineral",
      "trafficLight": "ambar",
      "function": "Huesos y dientes",
      "description": "Es el ladrillo del hueso y del diente, y también participa en la contracción muscular y la coagulación.",
      "vrn": {
        "value": "800",
        "numeric": 800,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "2.500",
        "numeric": 2500,
        "unit": "mg",
        "alternative": null
      },
      "perDose": "Reparte el calcio en varias tomas: se absorbe mejor de 500 mg en 500 mg.",
      "excess": "Estreñimiento y cálculos renales. Pasarse no hace los huesos más fuertes.",
      "sources": "Lácteos, sardinas, tofu, almendras y sésamo."
    },
    {
      "id": "fe",
      "group": "min",
      "name": "Hierro",
      "type": "Oligoelemento",
      "trafficLight": "rojo",
      "function": "Oxígeno en la sangre",
      "description": "Forma parte de la hemoglobina, que lleva el oxígeno a todo el cuerpo. El hierro vegetal se absorbe mejor con vitamina C.",
      "vrn": {
        "value": "14",
        "numeric": 14,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "45",
        "numeric": 45,
        "unit": "mg",
        "alternative": "UL de EE. UU."
      },
      "perDose": "No tomes hierro sin analítica: el exceso se acumula y puede dañar el hígado.",
      "excess": "Estreñimiento y náuseas. En hemocromatosis, la sobrecarga es grave.",
      "sources": "Carne, legumbres, espinaca, frutos secos y semillas."
    },
    {
      "id": "zn",
      "group": "min",
      "name": "Zinc",
      "type": "Oligoelemento",
      "trafficLight": "rojo",
      "function": "Defensas y piel",
      "description": "Interviene en las defensas, la cicatrización y el gusto. Los frutos secos y las semillas son buenas fuentes.",
      "vrn": {
        "value": "10",
        "numeric": 10,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "25",
        "numeric": 25,
        "unit": "mg",
        "alternative": null
      },
      "perDose": "No superes 25 mg al día de forma continuada; si tomas zinc, sepáralo del hierro y del cobre.",
      "excess": "Náuseas y pérdida de olfato. Dosis altas mantenidas provocan déficit de cobre.",
      "sources": "Carne, marisco, legumbres, semillas y frutos secos."
    },
    {
      "id": "se",
      "group": "min",
      "name": "Selenio",
      "type": "Oligoelemento",
      "trafficLight": "rojo",
      "function": "Antioxidante y tiroides",
      "description": "Protege las células del daño oxidativo y participa en las hormonas del tiroides. Con muy poco se cubre la necesidad.",
      "vrn": {
        "value": "55",
        "numeric": 55,
        "unit": "µg",
        "alternative": null
      },
      "ul": {
        "value": "300",
        "numeric": 300,
        "unit": "µg",
        "alternative": null
      },
      "perDose": "Dos nueces de Brasil ya cubren el día. No las uses como snack diario.",
      "excess": "Selenosis: pelo quebradizo, uñas frágiles, náuseas y mal aliento.",
      "sources": "Nuez de Brasil, pescado, huevos y carne."
    }
  ]
}