Try our WHFoods Meal Plan.
Monday Menu (Note: "--" indicates data unavailable) | ||
amount | 1.00 Day Totals | |
total weight | 1695.37 g | |
BASIC MACRONUTRIENTS AND CALORIES | ||
---|---|---|
nutrient | amount | DRI/DV (%) |
Protein | 81.42 g | |
Carbohydrates | 191.04 g | |
Fat - Total | 56.93 g | |
Dietary Fiber | 28.99 g | 104 |
Calories | 1553.52 | |
MACRONUTRIENT AND CALORIE DETAIL | ||
nutrient | amount | DRI/DV (%) |
Carbohydrate: | ||
Total Sugars | 69.05 g | |
Monosaccharides | 20.93 g | |
Disaccharides | 17.65 g | |
Soluble Fiber | 5.40 g | |
Insoluble Fiber | 12.51 g | |
Other Carbohydrates | 89.31 g | |
Fat: | ||
Monounsaturated Fat | 23.13 g | |
Polyunsaturated Fat | 14.05 g | |
Saturated Fat | 12.71 g | |
Trans Fat | 0.04 g | |
Calories from fat | 512.36 | |
Calories from saturated fat | 114.43 | |
Cholesterol | 338.75 mg | |
Water | 1349.10 g | |
MICRONUTRIENTS | ||
nutrient | amount | DRI/DV (%) |
Vitamins | ||
Water-Soluble Vitamins | ||
B-Complex Vitamins | ||
Vitamin - B1 | 1.23 mg | 103 |
Vitamin - B2 | 1.37 mg | 105 |
Vitamin - B3 (Niacin Equivalents) | 35.88 mg | |
Vitamin B6 | 2.34 mg | 138 |
Vitamin B12 | 6.17 mcg | 257 |
Biotin | 34.81 mcg | 116 |
Choline | 0.00 mg | 0 |
Folate | 447.61 mcg | 112 |
Pantothenic Acid | 5.14 mg | 103 |
Vitamin C | 255.63 mg | 341 |
Fat-Soluble Vitamins | ||
Vitamin A (Retinoids and Carotenoids) | ||
Vitamin A International Units (IU) | 23327.72 IU | 778 |
Vitamin A mcg Retinol Activity Equivalents (RAE) | 2610.93 mcg (RAE) | |
Retinol mcg Retinol Equivalents (RE) | 344.71 mcg (RE) | |
Carotenoid mcg Retinol Equivalents (RE) | 2189.69 mcg (RE) | -- |
Beta Carotene | 11124.67 mcg | |
Vitamin D | ||
Vitamin D International Units (IU) | 570.24 IU | 143 |
Vitamin D mcg | 14.26 mcg | |
Vitamin E | ||
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 9.80 mg (ATE) | 65 |
Vitamin E International Units (IU) | 14.61 IU | |
Vitamin E mg | 12.43 mg | |
Vitamin K | 117.30 mcg | 130 |
Minerals | ||
nutrient | amount | DRI/DV (%) |
Boron | 2.56 mcg | |
Calcium | 736.33 mg | 74 |
Chloride | 1098.25 mg | |
Chromium | 19.15 mcg | 55 |
Copper | 1.43 mg | 159 |
Fluoride | 0.00 mg | 0 |
Iodine | 78.28 mcg | 52 |
Iron | 13.35 mg | 74 |
Magnesium | 536.92 mg | 128 |
Manganese | 6.31 mg | 274 |
Molybdenum | 33.96 mcg | 75 |
Phosphorus | 1588.68 mg | 227 |
Potassium | 3737.01 mg | 80 |
Selenium | 106.81 mcg | 194 |
Sodium | 1739.63 mg | 116 |
Zinc | 8.15 mg | 74 |
INDIVIDUAL FATTY ACIDS | ||
nutrient | amount | DRI/DV (%) |
Omega-3 Fatty Acids | 2.81 g | 117 |
Omega-6 Fatty Acids | 6.06 g | |
Monounsaturated Fats | ||
14:1 Myristoleic | 0.02 g | |
15:1 Pentadecenoic | 0.00 g | |
16:1 Palmitoleic | 1.89 g | |
17:1 Heptadecenoic | 0.00 g | |
18:1 Oleic | 18.37 g | |
20:1 Eicosenoic | 0.79 g | |
22:1 Erucic | 0.59 g | |
24:1 Nervonic | 0.00 g | |
Polyunsaturated Fats | ||
18:2 Linoleic | 9.45 g | |
18:3 Linolenic | 0.56 g | |
18:4 Stearidonic | 0.24 g | |
20:3 Eicosatrienoic | 0.00 g | |
20:4 Arachidonic | 0.33 g | |
20:5 Eicosapentaenoic (EPA) | 1.34 g | |
22:5 Docosapentaenoic (DPA) | 0.39 g | |
22:6 Docosahexaenoic (DHA) | 0.98 g | |
Saturated Fatty Acids | ||
4:0 Butyric | 0.06 g | |
6:0 Caproic | 0.04 g | |
8:0 Caprylic | 0.03 g | |
10:0 Capric | 0.06 g | |
12:0 Lauric | 0.08 g | |
14:0 Myristic | 0.85 g | |
15:0 Pentadecanoic | 0.00 g | |
16:0 Palmitic | 6.26 g | |
17:0 Margaric | 0.00 g | |
18:0 Stearic | 2.16 g | |
20:0 Arachidic | 0.03 g | |
22:0 Behenate | 0.01 g | |
24:0 Lignoceric | 0.00 g | |
INDIVIDUAL AMINO ACIDS | ||
nutrient | amount | DRI/DV (%) |
Alanine | 3.42 g | |
Arginine | 3.84 g | |
Aspartate | 6.14 g | |
Cysteine | 0.74 g | 285 |
Glutamate | 9.77 g | |
Glycine | 2.74 g | |
Histidine | 1.68 g | 187 |
Isoleucine | 2.88 g | 230 |
Leucine | 4.98 g | 181 |
Lysine | 4.88 g | 191 |
Methionine | 1.65 g | 246 |
Phenylalanine | 2.64 g | 297 |
Proline | 2.79 g | |
Serine | 2.89 g | |
Threonine | 2.57 g | 265 |
Tryptophan | 0.67 g | 258 |
Tyrosine | 2.19 g | 300 |
Valine | 3.47 g | 207 |
OTHER COMPONENTS | ||
nutrient | amount | DRI/DV (%) |
Ash | 17.15 g | |
Organic Acids | 2149.20 mg | |
Acetic Acid | 4.60 mg | |
Citric Acid | 1422.40 mg | |
Lactic Acid | 0.00 mg | |
Malic Acid | 722.19 mg | |
Taurine | 0.00 mg | |
Sugar Alcohols (Total) | 0.01 g | |
Glycerol | 0.00 g | |
Inositol | 0.00 g | |
Mannitol | 0.00 g | |
Sorbitol | 0.00 g | |
Xylitol | 0.01 g | |
Artificial Sweeteners (Total) | 0.00 mg | |
Aspartame | 0.00 mg | |
Saccharin | 0.00 mg | |
Alcohol | 0.00 g | |
Caffeine | 0.00 mg |