30 Day Food Diary Challenge - Day Four

Breakfast

• Baked Porridge
• Orange juice
• Kombucha
• Tea
  

Lunch

• Fruit loaf with Clementine Spread
• 30g dark chocolate
• Orange juice
• Kombucha
  

Dinner

• Pork
• Peas and carrots
• Mashed potato
• Peach yoghurt
• Buttered fruit loaf
• Orange juice
• Tea
  

Nutritional analysis
Nutritional facts per serving (daily value):
Calories 1874kcal
Protein 74g (149%)
Total Fat 64g (99%)
Sat. 34g (171%)
Chol. 220mg (73%)
Carb. 268g (89%)
Fiber 32g (126%)
Sugars 97g
Calcium 853mg (85%)
Iron 11mg (61%)
Magnesium 415mg (104%)
Phosphorus 1647mg (165%)
Potassium 3916mg (112%)
Sodium 1872mg (78%)
Zinc 11mg (72%)
Copper 2mg (75%)
Manganese 7mg
Selenium 129µg
Vit. C 159mg (265%)
Vit. B1 2mg (140%)
Vit. B2 2mg (100%)
Vit. B3 22mg (108%)
Vit. B5 6mg (57%)
Vit. B6 2mg (100%)
Diet. fol. eq. 270µg (68%)
Vit. B12 2µg (42%)
Vit. A 11619IU (232%)
Vit. A1 370µg
Vit. E 3mg (16%)
Vit. K 39µg
Vit. D 67IU (17%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)


Friday was a low day iron-wise but overall I think I'm doing fairly well in terms of iron. I think vitamin B5 has been low quite a few times and vitamin E is low again. Having looked at my list of foods high in vitamin E there are plenty which I eat (such as cashews, olive oil, mayonnaise, dried apricots, tomato puree, chickpeas and spinach) so hopefully I will find that on average I do have enough. I'm thinking of calculating weekly averages of the %RDA figures as I think that may be more useful than just looking at the daily figures.