Saturday, July 30, 2011

30 July and Weekly Overview

Damage for today: 2147.2kcal, 99.3g protein, short on B5(99%), B6(90%), and E(76%); iron(78%), magnesium(75%), and potassium(56%).  Omega 6:3 5.3:1.  I could have stayed under calories, but I chose to have a post-yoga snack as well as dinner.  Anyway, it still comes out to 2000kcal on average this week:


===========================================
Nutrition Summary
July 24, 2011 to July 30, 2011
Daily Averages over 7 days
Report generated by CRON-o-Meter v0.9.7
===========================================

General (78%)
===========================================
Energy               |  1992.5 kcal   100%
Protein              |    93.8 g       94%
Carbs                |   199.4 g      100%
  Fiber              |    26.9 g      108%
Fat                  |    94.3 g       94%
Alcohol              |     5.5 g       34%
Caffeine             |   119.8 mg      40%
Water                |  1653.0 g       61%

Vitamins (100%)
===========================================
Vitamin A            | 24567.4 IU    1053%
Folate               |   523.7 µg     131%
B1 (Thiamine)        |     1.4 mg     124%
B2 (Riboflavin)      |     2.6 mg     236%
B3 (Niacin)          |    14.6 mg     104%
B5 (Pantothenic Acid)|     6.7 mg     134%
B6 (Pyridoxine)      |     1.9 mg     146%
B12 (Cyanocobalamin) |     4.8 µg     198%
Vitamin C            |   232.9 mg     311%
Vitamin D            |  1228.4 IU     123%
Vitamin E            |    14.3 mg      95%
Vitamin K            |   871.2 µg     968%

Minerals (96%)
===========================================
Calcium              |  1237.3 mg     124%
Copper               |     1.9 mg     207%
Iron                 |    14.2 mg      79%
Magnesium            |   418.5 mg     105%
Manganese            |     5.6 mg     312%
Phosphorus           |  1616.2 mg     231%
Potassium            |  3896.0 mg      83%
Selenium             |    88.0 µg     160%
Sodium               |  2165.5 mg     144%
Zinc                 |    10.0 mg     125%

Lipids (100%)
===========================================
  Omega-3            |     2.7 g      244%
  Omega-6            |    11.5 g      105%

I still tend to be chronically low in iron and potassium.  Iron doesn't concern me, but I might start thinking about ways to up the potassium, especially since I tend to eat quite a bit of sodium, it seems.

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