Back to Current forum index
| Back to Main forum index Back to Current forum index |
| Author | Topic: Please, critique my diet |
| jouno4 12-09-2002 09:17 AM | RDA: FDA Men, 19-24YR, 72kg, 160lb, 177cm, 70in Selection: [Item-1] .25cups of Blackberries (Rubus spp.), [1], [Item-2] .25cups of Blueberries (Vaccinium spp.), [1], [Item-3] .25cups of Raspberries (Rubus spp.), [1], [Item-4] .25cups of Strawberries (Fragaria X ananassa), [1][2], [Item-5] 1units of Mangos (Magnifera indica L.), [1][2], [Item-6] 2units of Cucumber (Cucumis sativus), peeled, [1][2], [Item-7] 18units of Figs (Ficus carica), dried, [1][2], [Item-8] 1.75cups of Brazil nuts (Bertholletia excelsa), dried, unblanched, [1][2], [Item-9] 3units of Chiken Egg yolk (Gallus domesticus), raw, [1]. Weight:.........1384.8000g Constituents......Quantity..............RDA Water............807.83747g ..............?g Energy..........2905.26150kcal .....2900.00kcal Protein quality...61.72% Protein...........58.25908g ..........58.00g -Methionine........2.81578g .......13mg/kg (FAO/WHO 85) missing items:1, 3 -Cysteine..........1.17978g .......13mg/kg (FAO/WHO 85) missing items:1, 3, 5, 6 Total lipid (Fat)............183.39623g ..............?g (too high or OK?) Carbohydrate.....316.78414g ..............?g Fiber, total dietary...........66.65655g ..............?g -Fibre, wat. sol................0.81180g ..............?g missing items:1, 2, 3, 5, 7, 8, 9 -Fibre, wat. ins................1.94580g ..............?g missing items:1, 2, 3, 5, 7, 8, 9 Minerals, and trace elements Calcium, Ca..............1094.38600mg .......1200.00mg Iron, Fe................19.20574mg .........10.00mg (+9.20mg.) Magnesium, Mg...............842.52950mg ........350.00mg (+492.53mg.) Phosphorus, P...............2074.48900mg .......1200.00mg (+ 874.49mg.) Potassium, K...............5079.05450mg .............?mg Sodium, Na................78.64900mg .............?mg Zinc, Zn................15.50940mg .........15.00mg Copper, Cu.................5.88865mg .............?mg Manganese, Mn.................4.63809mg .............?mg Selenium, Se.................7.28106mg ..........0.07mg (+7.21mg.!) Iodide, I..................0.02499mg ..........0.15mg missing items:1, 2, 3, 8, 9 Cobalt, Co.................0.00027mg .............?mg missing items:1, 2, 3, 5, 6, 7, 8, 9 Chromium, Cr.................0.01241mg .............?mg missing items:1, 2, 3, 5, 7, 8, 9 Nickel, Ni.................0.01607mg .............?mg missing items:1, 2, 3, 5, 7, 8, 9 Fluorine, F..................0.08904mg .............?mg missing items:1, 2, 3, 5, 7, 8, 9 Boron, B..........17.12015mg .............?mg missing items:1, 2, 3, 4, 8, 9 Silicon, Si................12.78000mg .............?mg missing items:1, 2, 3, 5, 7, 8, 9 Tin, Sn............0.00072mg .............?mg missing items:1, 2, 3, 5, 6, 7, 8, 9 Molybdenum, Mo.................0.00726mg .............?mg missing items:1, 2, 3, 5, 7, 8, 9 Vanadium, V..................0.00084mg .............?mg missing items:1, 2, 3, 4, 5, 7, 8, 9 Chloride.........300.84000mg .............?mg missing items:1, 2, 3, 5, 8, 9 Bromine, Br.................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9 Aluminium, Al.................0.03959mg .............?mg missing items:1, 2, 3, 5, 6, 7, 8, 9 Nitrite............0.06480mg .............?mg missing items:1, 2, 3, 5, 6, 7, 8, 9 Nitrate...........77.02799mg .............?mg missing items:1, 2, 3, 5, 7, 8, 9 Vitamins Vitamin C, total ascorbic acid.............113.41800mg .........60.00mg (+53.42!) Vitamin B1, Thiamin............3.02658mg ..........1.50mg Vitamin B2, Riboflavin.........1.16425mg ..........1.70mg Vitamin B3, Niacin, Nicotinamide.......8.61549mg .........19.00mg (-10.38mg) Vitamin B5, Pantothenic acid...............5.75499mg .............?mg Vitamin B6, Pyridoxine.........2.21576mg ..........2.00mg Folate, total............224.01800mcg .......200.00mcg -Folate acid (Vitamin B9)...............95.55000mcg ............?mcg -Folate, food.............221.84300mcg ............?mcg -Folate, DFE..............224.01800mcg_DFE ........?mcg_DFE Vitamin B-12.................1.54878mcg .........2.00mcg Vitamin A, IU..............9926.87500IU .............?IU Vitamin A, RE..............1176.58700mcg_RE ...1000.00mcg_RE (+176.59mcg. RE) Total carotenoids...4348.28520mcg ............?mcg missing items:1, 2, 3, 8, 9 -alpha-carotene...78.03000mcg ............?mcg missing items:1, 2, 3, 6, 7, 8, 9 -beta-carotene..4160.54544mcg ............?mcg missing items:1, 2, 3, 9 -gamma-carotene....0.00000mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9 -cryptoxanthin...100.43676mcg ............?mcg missing items:1, 2, 3, 6, 7, 8, 9 -mutatochrome......6.21000mcg ............?mcg missing items:1, 2, 3, 4, 6, 7, 8, 9 -lycopene..........0.00000mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 7, 8, 9 Vitamin D.................73.70400IU ........400.00IU (-326.3 IU) (Shiitake Mushrooms?) Vitamin E.................23.63653mg_ATE .....10.00mg_ATE (+13.64mg. ATE) Vitamin H, Biotin.............5.05800mcg ............?mcg missing items:1, 2, 3, 5, 7, 8, 9 Vitamin K.................69.74280mcg ........70.00mcg missing items:1, 2, 3, 5, 7, 8, 9 In addition to the above-mentioned dietary components, I have added one Shiitake mushroom to my daily diet for Vit. D, of which Shiitake mushrooms are the best fruit source. I consider mushrooms to be fruits, as they are the fruiting body of the mushroom organism. However, I am concerned that the mushroom may actually stimulate the fermentation process when combined with fruits. What do you think? So, there it is, I have spent quite a few hours getting to this point and would now like to ask you all what you think of this diet. Some nutrients listed are quite excessive, while others are insufficient according to the RDA's. My question to you all is, should I refine this diet or does it look good? What do you think of the addition of Shiitake mushrooms? Note: Where nutrients strayed greatly from the RDA's, I have calculated the amount +/- to the right. |
| Wai 12-11-2002 02:37 PM | Your version of the diet in comparison to the RDAs: - low in iodide (0.025 mg versus 0.150 mg) - low in vitamin B3 (8.6 mg versus 19 mg) - low in vitamin D (73 IU versus 400 IU) - high in vitamin E (24 mg versus 10 mg) - high in vitamin B1 (3 versus 1.5 mg) Iodide is no problem, since it is a mineral, and your body can easily adapt the absorption rate. (BTW; Tuna and mackerel contain 4 fold, and salmon 3 fold more iodide) B3 is no problem either, since the body can create B3 from tryptophan, an amino acid abundantly present in your diet (protein requirements are met, and 38% of the protein is redundant. (BTW: yolks contain hardly any B3, fruits do, and fish contain a lot) Regarding the vitamin D, do you live in a sunny climate? If yes, the required vitamin d is created from the cholesterol present in the yolks. If no, you may chose to consume some salmon every now and then (3-fold higher in vitamin D) quote:How much sterols do shiitaki mushrooms contain? quote:Yes, that happens indeed. Also, if you consume them after you have consumed animal food, your digestion will be impaired. quote:Refining is a good choice, and its easy. Do you like sashimi? quote:I know that eating raw mushrooms causes indigestion in most of us, but maybe not in you? |