it's similar, but not fully what i expected.
i need a short nap, just right now.
fruit bowl (08:00) |
pasta salad bowl (00:00) |
fried eggs (16:00) |
coffee | ||||||||||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
banana 2*8" 2* 136 g |
75 g |
kiwi 2* 75 g |
soy milk 250 ml |
cherry ice cream 200 ml |
sum | red pepper 3"x4" 175 g |
durum wheat pasta 100 g + water |
medium cheddar cheese 60 g |
carrot 8" 72 g |
hulled hemp seed 10 g |
yogurt dress or canola oil caesar (for e) |
nut. yeast 1 tsp |
sum | fried eggs 2*70g |
medium cheddar cheese 30 g |
marg. 2 tbsp |
whole wheat bread with germ + flax (1 slice) (37 g) |
meat rep. ?? |
juice type 250 ml |
sum | brew coffee 700 ml |
soy choc 100 ml |
sum | total | |
a (fat sol) |
4 | 2 | 10 | 13 | 29 ret:23 car:6 |
103 | 1 | 30 | 241 | 0 | - | - | 375 ret:30 car:345 |
21 | 15 | 10 | 0 | - | - | 46 ret:46 car:0 |
0 | 4 |
4 ret:4 car:0 |
450 ret:103 car:351 |
|
b1 thiamin |
6 | 2 | 8 | 5 | 21 | 6 | 84 | 1 | 3 | 11 | - | 106 | 211 | 6 | .5 | 0 | 10.5 | - | - | 17 | 8 | 3 | 11 | 260 | |
b2 [g, j] riboflavin |
12 | 2 | 25 | 10 | 49 | 8 | 41 | 13 | 2 | 2 | - | 95 | 161 | 42 | 6.5 | 0 | 3 | - | - | 51.5 | 32 | 10 | 42 | 303.5 | |
b3 niacin |
10 | 2 | 10 | 1 | 23 nat:13 fort:10 |
8 | 66 | 0 | 4 | 6 | - | 47 | 131 nat:18 fort:113 |
1 | 0 | 0 | 6.5 | - | - | 7.5 nat:1 fort:6.5 |
8 | 4 | 12 nat:8 fort:4 |
173.5 nat:40 fort:133.5 |
|
b4* adenine (mg) |
3.26 | 0.6 | 19.3 | 0.9735 | 24.1335 | 27.825 | 4 | - | - | - | - | - | 3.36 | - | 0 | 4.27 | - | - | - | - | - | - | - | ||
b5 pantothenic acid |
10 | 2 | 15 | 5 | 32 | 5 | 8.5 | 2.5 | 2 | 1 | - | 2 | 21 | 21 | 1 | 0 | 5 | - | - | 27 | 20 | 4 | 24 | 104 | |
b6 pyridoxine |
50 | 4 | 6 | 1 | 61 | 24 | 7 | 2.5 | 5 | 3.5 | 80 | 122 | 12 | 1 | 0 | 3.5 | - | - | 16.5 | 0 | 2 | 2 | 201.5 | ||
b7 [aka h] biotin (rdi: 35 mcg) |
20 | ? | 30 | 1 | 51 | 16.5 | 1 | 3 | 12 | 8 | - | - | 40.5 | 65 | 1.5 | 13 | 3 | - | - | 82.5 | ? | 12 | 12 | 186 | |
b8* inositol (mg) (myo or lipid) |
20 | 204 | 25 | 5 | 254 | 99.75 | 70.27 | - | - | - | - | - | - | 6.3 | - | 16 | 50 | - | - | - | - | - | - | - | |
b9 [m, b11, r] folic acid |
14 | 12 | 6 | 1 | 33 | 19 | 71 | 3 | 3 | 3 | - | 10 | 109 | 18 | 1.5 | 0 | 5 | - | - | 24.5 | 4 | 2 | 6 | 172.5 | |
b10* pABA |
~0 | ~0 | >0 | ~0 | 0 | 0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
b12 [t] (cyano) cobalamin |
0 | 0 | 50 | 20 | 70 | 0 | 0 | 8.5 | 0 | 0 | 20+ | 22 | 30.5 | 33 | 4 | 0 | 0 | - | - | 37 | 0 | 20 | 20 | 157.5 | |
b13* orotic acid (mg) |
~0 | ~0 | ~0 | 20 | 20 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
b14* taurine (mg) |
~0 | ~0 | ~0 | 2 | 2 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
b15* pangamic acid |
~0 | ~0 | 0? | ~0 | 0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
b16* choline |
4 | 2 | 11 | 5 | 22 | 2 | 2.5 | 2 | 1 | - | - | - | 7.5 | 68 | 1 | 0 | 2 | - | - | 71 | 3 | 4.5 | 7.5 | 108 | |
b20* [aka I] l-carnitine |
~0 | ~0 | ~0 | 5 | 5 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
c | 40 | 234 | 4 | 0 | 278 | 350 | 0 | 0 | 7 | 0 | - | - | 357 | 0 | 0 | 0 | 0 | - | 100+ | 100+ | 0 | 0 | 0 | 735+ | |
d (fat sol) |
0 | 0 | 45 | 0 | 45 | 0 | 0 | 2 | 0 | 0 | 20+ | - | 2 | 12 | 1 | 30 | 0 | - | - | 43 | 0 | 18 | 18 | 108 | |
e (fat sol) |
2 | 20 | 0 | 2 | 24 | 13 | 1 | 1 | 2 | 7 | 30+ | - | 24 | 9 | .5 | 20 | 1.5 | - | 30+ | 31 | 0 | 0 | 0 | 79 | |
f1* linoleic acid omega-6 (g) |
0.1252 | 0.374 | 1.5 | .300 | 2.2992 | .0738 | .540 | .3462 | .0828 | 2.87 | - | ~0 | 3.9128 | 3.23 | .1731 | 1.5 | .5 | - | - | 5.4031 | ~0 | .8 | .8 | 12.4151 | |
f2* alphalinoleic acid omega-3 (g) |
0.0734 | 0.0638 | 0.2 | .200 | 0.5372 | .041 | .024 | .219 | .0014 | .93 | - | ~0 | 1.2154 | .228 | .1095 | .5 | .75 | - | - | 1.5875 | ~0 | .12 | .12 | 3.4601 | |
f1:f2 ratio |
- | - | - | - | - | 4.28 | - | - | - | - | - | 2:1 | - | 3.22 | - | - | - | - | - | - | 3.40 | - | - | - | 3.59 |
k (fat sol) |
2 | 78 | 5 | 0 | 85 | 10 | 1 | 1 | 12 | 0 | - | - | 24 | 9 | .5 | 10 | .5 | - | - | 20 | 0 | 2 | 2 | 131 | |
q1* coenzyme q10 (mg) |
0.272 | . |
0.075 | .625 | .0308 | 1.0028 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - |
q2* pyrrolo quinoline quinone (mu-g) |
3.536 | 4.05 | .063 | .2101 | 7.8591 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
s* salicylic acid (mg) | ~0 | ~0.075 | ~0 | ~0 | ~0.75 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - |