30 Day Food Diary Challenge - Day Seven

Breakfast

• Apple and Sultana Porridge
• Orange Juice
• Tea
• Kombucha

Lunch

• Egg on Toast
• Fruit, Nut and Chocolate Mix
• Orange Juice

Dinner

• Lamb Hotpot
• Banana loaf
• Orange juice
• Kombucha
• Tea

Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1739kcal
Protein 52g (103%)
Total Fat 91g (140%)
Sat. 39g (194%)
Chol. 303mg (101%)
Carb. 195g (65%)
Fiber 22g (86%)
Sugars 84g
Calcium 602mg (60%)
Iron 10mg (58%)
Magnesium 384mg (96%)
Phosphorus 1238mg (124%)
Potassium 2709mg (77%)
Sodium 744mg (31%)
Zinc 9mg (60%)
Copper 2mg (95%)
Manganese 5mg
Selenium 80µg
Vit. C 129mg (214%)
Vit. B1 1mg (93%)
Vit. B2 2mg (94%)
Vit. B3 10mg (48%)
Vit. B5 4mg (43%)
Vit. B6 1mg (60%)
Diet. fol. eq. 223µg (56%)
Vit. B12 3µg (45%)
Vit. A 6656IU (133%)
Vit. A1 275µg
Vit. E 4mg (21%)
Vit. K 48µg
Vit. D 172IU (43%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Through a very convoluted spreadsheet, I'm now able to produce a seven day average as a percentage of the UK RDAs (which come from the EU). The UK RDAs are slightly lower and looking at them averaged over a week I'm not doing as badly as I first thought:

Calcium	92
Iron	78
Mg	97
Ph	189
K	162
Na	62
Zn	99
Cu	229
Mn	243
Se	163
Vit C	188
Vit B1	130
Vit B2	109
Vit B3	87
Vit B5	84
Vit B6	108
Fol eq	137
Vit B12	254
Vit A	412
Vit A1	144
Vit E	41
Vit K	90
Vit D	56

The only things lower than 80% are iron, sodium (i.e. salt), vitamin E and vitamin D. I'm not too worried about being low on salt and as I've said before I'm sure I get plenty vitamin D through sunlight. The iron was mainly brought down by the day at my Auntie's so it's vitamin E which is the key thing I've been low on. I am planning on making some mayonnaise though so I can have tuna/egg mayonnaise sandwiches so that should help with the vitamin E consumption and since it is a fat soluble vitamin (and therefore stored in the body) it doesn't matter too much if my intake varies.