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Nutrition Summary for April 4, 2009
Report generated by CRON-o-Meter v0.9.5
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General (71%)
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Energy | 2608.2 kcal 88%
Protein | 44.7 g 20%
Carbs | 612.2 g 183%
Fiber | 96.0 g 253%
Fat | 29.9 g 30%
Water | 3230.1 g 87%

Vitamins (83%)
===========================================
Vitamin A | 45875.9 IU 1529%
Folate | 861.3 µg 215%
B1 (Thiamine) | 2.7 mg 224%
B2 (Riboflavin) | 2.4 mg 182%
B3 (Niacin) | 23.1 mg 144%
B5 (Pantothenic Acid)| 8.7 mg 174%
B6 (Pyridoxine) | 6.5 mg 501%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 1003.9 mg 1115%
Vitamin D | 0.0 IU 0%
Vitamin E | 19.9 mg 132%
Vitamin K | 1482.9 µg 1236%

Minerals (83%)
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Calcium | 1033.9 mg 103%
Copper | 3.5 mg 392%
Iron | 19.9 mg 249%
Magnesium | 708.2 mg 177%
Manganese | 7.8 mg 337%
Phosphorus | 979.8 mg 140%
Potassium | 9698.6 mg 206%
Selenium | 28.5 µg 52%
Sodium | 330.6 mg 22%
Zinc | 6.3 mg 57%

Lipids (40%)
===========================================
Saturated | 4.9 g 24%
Omega-3 | 4.2 g 265%
Omega-6 | 5.9 g 34%
Cholesterol | 0.0 mg 0%


My 80 10 10 ratio is on this day:

84/10/5

isnt %5 a tad low for protein? since trying 80 10 10 i cant seem to get it to more than 5% ...looks like today was 44.7 grams

btw i am 137 lbs, 5'11 male. 1 hr workout every 2 days.

any ideas? hows the chart looking?

sorry to be such a chart freak...in the begin stages

Eddie,

Howdy! I am currently reading 80/10/10, and your fat just seems a bit high. Is there any way you can flip the calorie allotments for protein and fat to reverse that ratio? Your other values seem OK, but whoa on the potassium!

what is this chart based on? what foods? (type and quantity)

...Jodi, the banana eating buddhist

thanks for the replies, how can i flip protein with the fats to make them more equal. which foods should i swap.
Here is what that chart was based on.

9 small banana's
3 soaked overnight prunes
6 soaked overnight apricots
1 soaked overnight date
5 mangos
2 big handfuls of grapes ( 340 grams )
3 tomatoes
4 almonds
3 walnuts
3 macadamia nuts
3 cashews
4 oranges
1 huge head of green lettuce
handful parsley
big chuck of cucumber
1 glove garlic
4 sticks celery
12 grams of flax seed grounded ( 1 1/2 tbsp )
2 grams hemp/maca/E3live protein

i suppose you could ditch SOME of the fatty nuts (walnuts , macs) and add more greens .. 1 large head of lettuce isnt much for leafy greens .. maybe add equal amount of spinach and beet tops .. this would lower your fat and raise your protein or just ADD more greens untill you balance out .. i added 4 heads of romaine and 5 heads of spinach and 4 bunches of beet tops, to your list in fit day and got 78/12/11

...Jodi, the banana eating buddhist

ok great, thanks so much!!

i meant to say i added the greens without removing your nuts to get that total

...Jodi, the banana eating buddhist




Edited 1 time(s). Last edit at 04/04/2009 11:54PM by Jgunn.

eddie .. i fiddled further as what i said above came to close to 5000 calories lol and ALOT of food so heres what i got .. also the maca and E3 is ommited because i cant find nutrition labels on either

you said you wanted around 3k calories so this is as close as i could get with adding broccoli

ooops cut off part of the food will have to break it into 2 pics lol



and



thats as close to 80/10/10 as i could get with the program of course the values differ depending ont he food quality you get but its an idea

...Jodi, the banana eating buddhist




Edited 6 time(s). Last edit at 04/05/2009 12:30AM by Jgunn.

I still use and love cron-o-meter. I am a chart freak, too!

I think the protein is a little low for you, especially considering your very very high fiber intake and your bodyweight.

Your true calories will be only about 80% of what you ingest, because fiber reduced net metabolizable energy.

I would aim for 20-25% more protein than what you are getting now.

Otherwise, looks great to me, assuming you are getting your B12 and D from someplace. I love seeing that you are getting so many different phytochemicals in such large quantities from real food and actually taking care to meet your RDAs.

woops posted the wrong chart that one says 18 bananas (TYPO LOL)



ima chart whore too i like fiddling with the numbers

...Jodi, the banana eating buddhist




Edited 1 time(s). Last edit at 04/05/2009 12:37AM by Jgunn.

Thanks so much for the replies very very helpful.

So i should maybe eat 2 lbs of spinach and i'll be good to go...
any other good proteins i can eat? recommendations.

thanks again, you guys rule!

brocolli is pretty high in protein too

[So i should maybe eat 2 lbs of spinach and i'll be good to go..]

I would not eat more than 1/2 lb per day, and I would divide that into several sessions spaced throughout the day. Alot of raw spinach will create intense GI distress.

Lettuces are no problem, though, you can easily eat 1 1/2 lbs of it per day. If you can't do it all in a salad then put it in the blender with some water.

Eddie

I'll put my cards on the table by saying that I'm in my third year of raw now and have never submitted my day's intake to Cron-o-Meter, Nutridiary, whatever, nor ever counted a calorie (for me, that's firmly in the past, in the cooked food life). I've never been ill - not even a cold - and various figures were taken when I took part in a UK health survey last year - everything was good.

Anyhow, everyone to their own. BUT, if you would like to analyse your diet, you need to analyse what you're eating over several weeks, or months, rather than one day.

I'm pretty sure that 99% of raw food diets analysed by what one eats in just one day will fall short of something. I fear you will quickly drive yourself barmy if you worry about getting all nutrients within a day's food.

For instance, this morning I had green juice and sharon fruit. Lunch I had watermelon and a few pumpkin seeds. This evening I'll probably have romaine lettuce wraps, perhaps with tahini and sun-dried tomatoes. And perhaps some nuts.

If I put that into one of these programs, it would very likely put me falling short of something, but, tomorrow, I'll probably feel like eating different things, perhaps some bananas, dates, sprouted pulses, avocado, whatever, and perhaps different things the day after that. Having said that, it can also be good (a digestive rest) for the body to live on just one or two foods for several days or longer. Again, it would probably look awful on some 'chart', but after a few days the clever body will naturally set up a desire for other foods.

I say worry less, just eat raw, and go with what your body tells you to eat (as long as it's raw. You ask whether you 'should' eat 2 lbs of spinach. You should only eat 2 lbs of spinach if you really fancy eating 2 lbs of spinach.



Edited 1 time(s). Last edit at 04/05/2009 03:12PM by debbietook.

thats great! awesome reply thanks!