{
  "name": "Gavitamina: vitamins and minerals in 40 foods",
  "alternateName": "Gavitamina",
  "description": "Reference values for 15 nutrients (9 vitamins and 6 minerals) in 40 foods (30 fruits and 10 nuts or seeds), per 100 g of edible portion, per serving and with the % of the EU reference intake. Includes the guide to the 13 vitamins and 6 minerals with reference intakes and upper limits.",
  "url": "https://gabito-geody.pages.dev/vitaminas/en/",
  "version": "2026-10-23",
  "datePublished": "2026-10-23",
  "dateModified": "2026-10-23",
  "inLanguage": "en",
  "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": "Vitamin C",
      "symbol": "C",
      "unit": "mg",
      "vrn": 80,
      "function": "Immunity, skin and iron",
      "description": "Immunity, skin and iron"
    },
    {
      "id": "a",
      "group": "vit",
      "name": "Vitamin A",
      "symbol": "A",
      "unit": "µg",
      "vrn": 800,
      "function": "Vision, skin and mucous membranes",
      "description": "Vision, skin and mucous membranes"
    },
    {
      "id": "e",
      "group": "vit",
      "name": "Vitamin E",
      "symbol": "E",
      "unit": "mg",
      "vrn": 12,
      "function": "Antioxidant",
      "description": "Antioxidant"
    },
    {
      "id": "k",
      "group": "vit",
      "name": "Vitamin K",
      "symbol": "K",
      "unit": "µg",
      "vrn": 75,
      "function": "Blood clotting and bones",
      "description": "Blood clotting and bones"
    },
    {
      "id": "b9",
      "group": "vit",
      "name": "Vitamin B9 (folate)",
      "symbol": "B9",
      "unit": "µg",
      "vrn": 200,
      "function": "New cells and pregnancy",
      "description": "New cells and pregnancy"
    },
    {
      "id": "b6",
      "group": "vit",
      "name": "Vitamin B6",
      "symbol": "B6",
      "unit": "mg",
      "vrn": 1.4,
      "function": "Energy and nervous system",
      "description": "Energy and nervous system"
    },
    {
      "id": "b1",
      "group": "vit",
      "name": "Vitamin B1 (thiamin)",
      "symbol": "B1",
      "unit": "mg",
      "vrn": 1.1,
      "function": "Energy from carbohydrates",
      "description": "Energy from carbohydrates"
    },
    {
      "id": "b2",
      "group": "vit",
      "name": "Vitamin B2 (riboflavin)",
      "symbol": "B2",
      "unit": "mg",
      "vrn": 1.4,
      "function": "Energy, skin and eyes",
      "description": "Energy, skin and eyes"
    },
    {
      "id": "b3",
      "group": "vit",
      "name": "Vitamin B3 (niacin)",
      "symbol": "B3",
      "unit": "mg",
      "vrn": 16,
      "function": "Metabolism and skin",
      "description": "Metabolism and skin"
    },
    {
      "id": "potasio",
      "group": "min",
      "name": "Potassium",
      "symbol": "Potas.",
      "unit": "mg",
      "vrn": 2000,
      "function": "Blood pressure and muscles",
      "description": "Blood pressure and muscles"
    },
    {
      "id": "mg",
      "group": "min",
      "name": "Magnesium",
      "symbol": "Mg",
      "unit": "mg",
      "vrn": 375,
      "function": "Muscles, nerves and bones",
      "description": "Muscles, nerves and bones"
    },
    {
      "id": "ca",
      "group": "min",
      "name": "Calcium",
      "symbol": "Ca",
      "unit": "mg",
      "vrn": 800,
      "function": "Bones and teeth",
      "description": "Bones and teeth"
    },
    {
      "id": "fe",
      "group": "min",
      "name": "Iron",
      "symbol": "Fe",
      "unit": "mg",
      "vrn": 14,
      "function": "Oxygen in the blood",
      "description": "Oxygen in the blood"
    },
    {
      "id": "zn",
      "group": "min",
      "name": "Zinc",
      "symbol": "Zn",
      "unit": "mg",
      "vrn": 10,
      "function": "Immunity and skin",
      "description": "Immunity and skin"
    },
    {
      "id": "se",
      "group": "min",
      "name": "Selenium",
      "symbol": "Se",
      "unit": "µg",
      "vrn": 55,
      "function": "Antioxidant and thyroid",
      "description": "Antioxidant and thyroid"
    }
  ],
  "foods": [
    {
      "id": "naranja",
      "name": "Orange",
      "category": "fruit",
      "emoji": "🍊",
      "initial": null,
      "color": "#FF8A1F",
      "season": "Winter",
      "serving": {
        "label": "1 piece",
        "grams": 130
      },
      "sugarPer100g": 9.4,
      "kcalPer100g": 47,
      "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": "Mandarin",
      "category": "fruit",
      "emoji": "🍊",
      "initial": null,
      "color": "#FF9E2C",
      "season": "Autumn · Winter",
      "serving": {
        "label": "1 piece",
        "grams": 70
      },
      "sugarPer100g": 13.3,
      "kcalPer100g": 53,
      "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": "Lemon",
      "category": "fruit",
      "emoji": "🍋",
      "initial": null,
      "color": "#F5C518",
      "season": "All year",
      "serving": {
        "label": "1 piece",
        "grams": 60
      },
      "sugarPer100g": 2.5,
      "kcalPer100g": 29,
      "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": "Strawberry",
      "category": "fruit",
      "emoji": "🍓",
      "initial": null,
      "color": "#FF4D6D",
      "season": "Spring",
      "serving": {
        "label": "1 piece",
        "grams": 12
      },
      "sugarPer100g": 4.9,
      "kcalPer100g": 32,
      "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": "fruit",
      "emoji": "🥝",
      "initial": null,
      "color": "#7CB342",
      "season": "Autumn · Winter",
      "serving": {
        "label": "1 piece",
        "grams": 75
      },
      "sugarPer100g": 9,
      "kcalPer100g": 61,
      "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": "Banana",
      "category": "fruit",
      "emoji": "🍌",
      "initial": null,
      "color": "#F2C14E",
      "season": "All year",
      "serving": {
        "label": "1 piece",
        "grams": 118
      },
      "sugarPer100g": 12.2,
      "kcalPer100g": 89,
      "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": "Apple",
      "category": "fruit",
      "emoji": "🍎",
      "initial": null,
      "color": "#E63946",
      "season": "Autumn",
      "serving": {
        "label": "1 piece",
        "grams": 182
      },
      "sugarPer100g": 10.4,
      "kcalPer100g": 52,
      "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": "Pear",
      "category": "fruit",
      "emoji": "🍐",
      "initial": null,
      "color": "#A3C644",
      "season": "Autumn · Winter",
      "serving": {
        "label": "1 piece",
        "grams": 178
      },
      "sugarPer100g": 9.8,
      "kcalPer100g": 57,
      "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": "Watermelon",
      "category": "fruit",
      "emoji": "🍉",
      "initial": null,
      "color": "#FF5A5F",
      "season": "Summer",
      "serving": {
        "label": "1 piece",
        "grams": 280
      },
      "sugarPer100g": 6.2,
      "kcalPer100g": 30,
      "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": "Melon",
      "category": "fruit",
      "emoji": "🍈",
      "initial": null,
      "color": "#FFB347",
      "season": "Summer",
      "serving": {
        "label": "1 piece",
        "grams": 160
      },
      "sugarPer100g": 8.2,
      "kcalPer100g": 34,
      "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": "Grapes",
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      "emoji": "🍇",
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        "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": "Sunflower seeds",
      "category": "nut",
      "emoji": null,
      "initial": "PG",
      "color": "#E8A33D",
      "season": "All year",
      "serving": {
        "label": "1 handful (30 g)",
        "grams": 30
      },
      "sugarPer100g": 2.6,
      "kcalPer100g": 584,
      "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": "Pumpkin seeds",
      "category": "nut",
      "emoji": null,
      "initial": "SC",
      "color": "#6B8E23",
      "season": "All year",
      "serving": {
        "label": "1 handful (30 g)",
        "grams": 30
      },
      "sugarPer100g": 1.4,
      "kcalPer100g": 559,
      "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": "Chestnut",
      "category": "nut",
      "emoji": "🌰",
      "initial": null,
      "color": "#8B4513",
      "season": "Autumn · Winter",
      "serving": {
        "label": "1 handful (30 g)",
        "grams": 30
      },
      "sugarPer100g": 11,
      "kcalPer100g": 213,
      "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": "Vitamin A",
      "type": "Fat-soluble",
      "trafficLight": "rojo",
      "function": "Vision, skin and mucous membranes",
      "description": "Vision, skin and mucous membranes",
      "vrn": {
        "value": "800",
        "numeric": 800,
        "unit": "µg RE",
        "alternative": null
      },
      "ul": {
        "value": "3,000",
        "numeric": 3000,
        "unit": "µg RE",
        "alternative": null
      },
      "perDose": "Avoid very high single doses: they can cause headache and nausea.",
      "excess": "Retinol accumulates: it can damage the liver and bones, and in pregnancy it can affect the fetus. The UL only covers retinol (supplements, liver), not beta-carotene from plants.",
      "sources": "Liver, oily fish, eggs and dairy; carrot, sweet potato and spinach (beta-carotene)."
    },
    {
      "id": "d",
      "group": "vit",
      "name": "Vitamin D",
      "type": "Fat-soluble",
      "trafficLight": "rojo",
      "function": "Bones, muscles and immunity",
      "description": "Bones, muscles and immunity",
      "vrn": {
        "value": "5",
        "numeric": 5,
        "unit": "µg",
        "alternative": "US: 15 µg"
      },
      "ul": {
        "value": "100",
        "numeric": 100,
        "unit": "µg (4,000 IU)",
        "alternative": null
      },
      "perDose": "The limit is daily and sustained. Huge single doses only make sense under medical supervision and blood tests.",
      "excess": "Hypercalcaemia: nausea, dehydration, kidney stones and calcifications. It is the most common vitamin poisoning from supplements.",
      "sources": "Sun, oily fish, eggs and fortified dairy."
    },
    {
      "id": "e",
      "group": "vit",
      "name": "Vitamin E",
      "type": "Fat-soluble",
      "trafficLight": "ambar",
      "function": "Antioxidant",
      "description": "Antioxidant",
      "vrn": {
        "value": "12",
        "numeric": 12,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "300",
        "numeric": 300,
        "unit": "mg",
        "alternative": "US: 1,000 mg"
      },
      "perDose": "Spread high doses: the risk comes from continued use, not a single dose.",
      "excess": "Increases bleeding risk, especially with anticoagulants. The UL refers to alpha-tocopherol from supplements.",
      "sources": "Vegetable oils, nuts, seeds and avocado."
    },
    {
      "id": "k",
      "group": "vit",
      "name": "Vitamin K",
      "type": "Fat-soluble",
      "trafficLight": "verde",
      "function": "Blood clotting and bones",
      "description": "Blood clotting and bones",
      "vrn": {
        "value": "75",
        "numeric": 75,
        "unit": "µg",
        "alternative": null
      },
      "ul": null,
      "perDose": "No per-dose limit. If you take anticoagulants (warfarin, acenocoumarol), consult before supplementing.",
      "excess": "No known toxicity. The problem is that it interferes with anticoagulants: keep a steady intake of leafy greens.",
      "sources": "Leafy green vegetables, broccoli, cabbage and vegetable oils."
    },
    {
      "id": "c",
      "group": "vit",
      "name": "Vitamin C",
      "type": "Water-soluble",
      "trafficLight": "ambar",
      "function": "Immunity, skin and iron",
      "description": "Immunity, skin and iron",
      "vrn": {
        "value": "80",
        "numeric": 80,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "1,000",
        "numeric": 1000,
        "unit": "mg",
        "alternative": "US: 2,000 mg"
      },
      "perDose": "Doses above 1,000 mg at once can cause diarrhoea; if you take a lot, split it into two doses.",
      "excess": "Digestive upset (gas, diarrhoea) and, in predisposed people, a higher risk of oxalate kidney stones.",
      "sources": "Citrus, kiwi, strawberry, pepper, broccoli and tomato."
    },
    {
      "id": "b1",
      "group": "vit",
      "name": "Vitamin B1 (thiamin)",
      "type": "Water-soluble",
      "trafficLight": "verde",
      "function": "Energy from carbohydrates",
      "description": "Energy from carbohydrates",
      "vrn": {
        "value": "1.1",
        "numeric": 1.1,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "No per-dose limit: excess is excreted in urine.",
      "excess": "No known toxicity. No UL established.",
      "sources": "Whole grains, legumes, pork and nuts."
    },
    {
      "id": "b2",
      "group": "vit",
      "name": "Vitamin B2 (riboflavin)",
      "type": "Water-soluble",
      "trafficLight": "verde",
      "function": "Energy, skin and eyes",
      "description": "Energy, skin and eyes",
      "vrn": {
        "value": "1.4",
        "numeric": 1.4,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "No per-dose limit. Bright yellow urine is normal and not a problem.",
      "excess": "No known toxicity. No UL established.",
      "sources": "Dairy, eggs, meat, fish and almonds."
    },
    {
      "id": "b3",
      "group": "vit",
      "name": "Vitamin B3 (niacin)",
      "type": "Water-soluble",
      "trafficLight": "ambar",
      "function": "Metabolism and skin",
      "description": "Metabolism and skin",
      "vrn": {
        "value": "16",
        "numeric": 16,
        "unit": "mg NE",
        "alternative": null
      },
      "ul": {
        "value": "10",
        "numeric": 10,
        "unit": "mg",
        "alternative": "Nicotinic acid · Nicotinamide: 900 mg"
      },
      "perDose": "Nicotinic acid causes flushing from 30-50 mg at once. Nicotinamide does not and tolerates much higher doses.",
      "excess": "Flushing, itching and nausea; sustained high doses can damage the liver. The 10 mg UL is for nicotinic acid.",
      "sources": "Meat, fish, peanuts and whole grains."
    },
    {
      "id": "b5",
      "group": "vit",
      "name": "Vitamin B5 (pantothenic acid)",
      "type": "Water-soluble",
      "trafficLight": "verde",
      "function": "Energy and hormones",
      "description": "Energy and hormones",
      "vrn": {
        "value": "6",
        "numeric": 6,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "No per-dose limit: excess is excreted in urine.",
      "excess": "No known toxicity. Very high doses have only caused mild digestive upset.",
      "sources": "Almost all foods: eggs, legumes, avocado and meat."
    },
    {
      "id": "b6",
      "group": "vit",
      "name": "Vitamin B6",
      "type": "Water-soluble",
      "trafficLight": "rojo",
      "function": "Energy and nervous system",
      "description": "Energy and nervous system",
      "vrn": {
        "value": "1.4",
        "numeric": 1.4,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "12",
        "numeric": 12,
        "unit": "mg",
        "alternative": "US: 100 mg"
      },
      "perDose": "Do not exceed 12 mg/day continuously. The risk appears with repetition, not a single dose.",
      "excess": "Peripheral neuropathy: tingling and numbness in hands and feet. With sustained high doses it can be irreversible.",
      "sources": "Banana, chicken, fish, potato and legumes."
    },
    {
      "id": "b7",
      "group": "vit",
      "name": "Vitamin B7 (biotin)",
      "type": "Water-soluble",
      "trafficLight": "verde",
      "function": "Skin, hair and metabolism",
      "description": "Skin, hair and metabolism",
      "vrn": {
        "value": "50",
        "numeric": 50,
        "unit": "µg",
        "alternative": null
      },
      "ul": null,
      "perDose": "No per-dose limit. But tell your doctor before blood tests: it can skew them.",
      "excess": "No known toxicity. However, high doses distort thyroid and troponin tests and can lead to misdiagnosis.",
      "sources": "Eggs, nuts, legumes and avocado."
    },
    {
      "id": "b9",
      "group": "vit",
      "name": "Vitamin B9 (folate)",
      "type": "Water-soluble",
      "trafficLight": "ambar",
      "function": "New cells and pregnancy",
      "description": "New cells and pregnancy",
      "vrn": {
        "value": "200",
        "numeric": 200,
        "unit": "µg",
        "alternative": null
      },
      "ul": {
        "value": "1,000",
        "numeric": 1000,
        "unit": "µg (folic acid)",
        "alternative": null
      },
      "perDose": "Pregnancy recommends 400 µg/day of folic acid. Do not exceed 1,000 µg without medical supervision.",
      "excess": "It can mask vitamin B12 deficiency anaemia and delay diagnosis. The UL is for synthetic folic acid.",
      "sources": "Leafy greens, legumes, citrus and liver."
    },
    {
      "id": "b12",
      "group": "vit",
      "name": "Vitamin B12",
      "type": "Water-soluble",
      "trafficLight": "verde",
      "function": "Nerves and red blood cells",
      "description": "Nerves and red blood cells",
      "vrn": {
        "value": "2.5",
        "numeric": 2.5,
        "unit": "µg",
        "alternative": null
      },
      "ul": null,
      "perDose": "No per-dose limit: it is poorly absorbed and excess is excreted in urine.",
      "excess": "No known toxicity and no UL. The real risk is deficiency: vegans, older adults, metformin and pernicious anaemia.",
      "sources": "Meat, fish, eggs and dairy. It is not in plants: vegans must supplement."
    },
    {
      "id": "potasio",
      "group": "min",
      "name": "Potassium",
      "type": "Macromineral",
      "trafficLight": "verde",
      "function": "Blood pressure and muscles",
      "description": "Blood pressure and muscles",
      "vrn": {
        "value": "2,000",
        "numeric": 2000,
        "unit": "mg",
        "alternative": null
      },
      "ul": null,
      "perDose": "No per-dose limit in the diet. Potassium supplements can irritate the stomach and are dangerous in kidney disease.",
      "excess": "No UL for potassium from food. In pills, excess can cause arrhythmias; always consult.",
      "sources": "Banana, potato, legumes, avocado and nuts."
    },
    {
      "id": "mg",
      "group": "min",
      "name": "Magnesium",
      "type": "Macromineral",
      "trafficLight": "ambar",
      "function": "Muscles, nerves and bones",
      "description": "Muscles, nerves and bones",
      "vrn": {
        "value": "375",
        "numeric": 375,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "250",
        "numeric": 250,
        "unit": "mg",
        "alternative": "Supplements only"
      },
      "perDose": "The 250 mg limit is for magnesium from supplements, not food.",
      "excess": "Diarrhoea and abdominal cramps. Very high doses can lower blood pressure and affect heart rhythm.",
      "sources": "Nuts, legumes, cocoa and leafy greens."
    },
    {
      "id": "ca",
      "group": "min",
      "name": "Calcium",
      "type": "Macromineral",
      "trafficLight": "ambar",
      "function": "Bones and teeth",
      "description": "Bones and teeth",
      "vrn": {
        "value": "800",
        "numeric": 800,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "2,500",
        "numeric": 2500,
        "unit": "mg",
        "alternative": null
      },
      "perDose": "Spread calcium over several doses: it is better absorbed 500 mg at a time.",
      "excess": "Constipation and kidney stones. Excess does not make bones stronger.",
      "sources": "Dairy, sardines, tofu, almonds and sesame."
    },
    {
      "id": "fe",
      "group": "min",
      "name": "Iron",
      "type": "Trace element",
      "trafficLight": "rojo",
      "function": "Oxygen in the blood",
      "description": "Oxygen in the blood",
      "vrn": {
        "value": "14",
        "numeric": 14,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "45",
        "numeric": 45,
        "unit": "mg",
        "alternative": "US UL"
      },
      "perDose": "Do not take iron without a blood test: excess accumulates and can damage the liver.",
      "excess": "Constipation and nausea. In haemochromatosis, overload is serious.",
      "sources": "Meat, legumes, spinach, nuts and seeds."
    },
    {
      "id": "zn",
      "group": "min",
      "name": "Zinc",
      "type": "Trace element",
      "trafficLight": "rojo",
      "function": "Immunity and skin",
      "description": "Immunity and skin",
      "vrn": {
        "value": "10",
        "numeric": 10,
        "unit": "mg",
        "alternative": null
      },
      "ul": {
        "value": "25",
        "numeric": 25,
        "unit": "mg",
        "alternative": null
      },
      "perDose": "Do not exceed 25 mg/day continuously; if you take zinc, separate it from iron and copper.",
      "excess": "Nausea and loss of smell. Sustained high doses cause copper deficiency.",
      "sources": "Meat, seafood, legumes, seeds and nuts."
    },
    {
      "id": "se",
      "group": "min",
      "name": "Selenium",
      "type": "Trace element",
      "trafficLight": "rojo",
      "function": "Antioxidant and thyroid",
      "description": "Antioxidant and thyroid",
      "vrn": {
        "value": "55",
        "numeric": 55,
        "unit": "µg",
        "alternative": null
      },
      "ul": {
        "value": "300",
        "numeric": 300,
        "unit": "µg",
        "alternative": null
      },
      "perDose": "Two Brazil nuts already cover the day. Do not use them as a daily snack.",
      "excess": "Selenosis: brittle hair, fragile nails, nausea and bad breath.",
      "sources": "Brazil nut, fish, eggs and meat."
    }
  ]
}