Diet Analysis plus 3-Day Intake Analysis
My actual average is very close to the actual total energy. Increased amounts will be beneficial.
12% of total K Calorie was provided by fat. It was achieved through ingestion.
Saturated fat provided for 2.7% of total fat, without the exception of total K Calories. The calculation is ((0.9/3)*9)).
The vitamins that did not reach at least 90% of the recommended goals are A, B1, K and E. the latter was the lowest amongst them.
The minerals that did not reach at least 90% of the recommended goals are Iron, Fluoride, and Manganese. The least was Manganese.
On the average of the 3 days, the minerals and vitamins that exceeded recommended goals by 110% are Vitamins A, B2 and D. the minerals include calcium and sodium.
Based on the average of the three days, the percentage of fiber reached was 4.7%. It was within limit.
The bets sources of fiber in the listed foods include beans and brown rice. Beans provided 7% and Rice 6%.
The best food sources of B12 within the three days were chicken and eggs. The amount eaten from the two were 14% and 18% respectively.
The best food sources of Calcium within the three days were milk and Yoghurt. The amount eaten from the two were 22% and 9% respectively.
The best food sources of omega-3 fatty acids within the three days were fish and peanut butter. The amount eaten from the two were 10% and 4% respectively.
The best food sources of folate within the three days were pasta and rice. The amount eaten from the two were 4% and 18% respectively.
The day with the highest potassium intake was day two and the top sources were potato and yoghurt. The amounts were 7% and 3% respectively.
The day with the highest sodium intake was day three and the top sources were meat and bread. The amounts were 8% and 3% respectively.
I choose pumpkin as the source for manganese nutrient lacking in my diet. This is because there is low intake of saturated fats and pumpkin would be sufficient.
I choose pasta as the source for fluoride nutrient lacking in my diet. This is because there is low intake of fats and pasta would limit any increases.
The diet of the three days contains antioxidants according to the estimates. The sources include cabbage and spinach.
The estimates within the three days points to processed foods as source of the diet. For example, the canned fish and meat are all processed.
Refined grains lose their folate. It is because of the root content in the whole grain.