Try our WHFoods Meal Plan.
Wednesday Menu (Note: "--" indicates data unavailable) | ||
amount | 1.00 Day Totals | |
total weight | 1641.87 g | |
BASIC MACRONUTRIENTS AND CALORIES | ||
---|---|---|
nutrient | amount | DRI/DV (%) |
Protein | 86.71 g | |
Carbohydrates | 237.55 g | |
Fat - Total | 49.76 g | |
Dietary Fiber | 32.66 g | 117 |
Calories | 1666.66 | |
MACRONUTRIENT AND CALORIE DETAIL | ||
nutrient | amount | DRI/DV (%) |
Carbohydrate: | ||
Total Sugars | 107.10 g | |
Monosaccharides | 56.03 g | |
Disaccharides | 19.95 g | |
Soluble Fiber | 9.26 g | |
Insoluble Fiber | 15.74 g | |
Other Carbohydrates | 92.04 g | |
Fat: | ||
Monounsaturated Fat | 22.53 g | |
Polyunsaturated Fat | 15.43 g | |
Saturated Fat | 7.38 g | |
Trans Fat | 0.00 g | |
Calories from fat | 447.84 | |
Calories from saturated fat | 66.44 | |
Cholesterol | 119.50 mg | |
Water | 1245.87 g | |
MICRONUTRIENTS | ||
nutrient | amount | DRI/DV (%) |
Vitamins | ||
Water-Soluble Vitamins | ||
B-Complex Vitamins | ||
Vitamin - B1 | 1.70 mg | 142 |
Vitamin - B2 | 1.10 mg | 85 |
Vitamin - B3 (Niacin Equivalents) | 51.38 mg | |
Vitamin B6 | 3.50 mg | 206 |
Vitamin B12 | 1.04 mcg | 43 |
Biotin | 24.23 mcg | 81 |
Choline | 0.00 mg | 0 |
Folate | 385.17 mcg | 96 |
Pantothenic Acid | 4.60 mg | 92 |
Vitamin C | 224.03 mg | 299 |
Fat-Soluble Vitamins | ||
Vitamin A (Retinoids and Carotenoids) | ||
Vitamin A International Units (IU) | 34136.68 IU | 1138 |
Vitamin A mcg Retinol Activity Equivalents (RAE) | 3431.88 mcg (RAE) | |
Retinol mcg Retinol Equivalents (RE) | 27.49 mcg (RE) | |
Carotenoid mcg Retinol Equivalents (RE) | 3404.30 mcg (RE) | -- |
Beta Carotene | 17767.35 mcg | |
Vitamin D | ||
Vitamin D International Units (IU) | 14.16 IU | 4 |
Vitamin D mcg | 0.35 mcg | |
Vitamin E | ||
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 10.45 mg (ATE) | 70 |
Vitamin E International Units (IU) | 15.58 IU | |
Vitamin E mg | 15.59 mg | |
Vitamin K | 169.03 mcg | 188 |
Minerals | ||
nutrient | amount | DRI/DV (%) |
Boron | 0.57 mcg | |
Calcium | 644.69 mg | 64 |
Chloride | 918.74 mg | |
Chromium | 36.42 mcg | 104 |
Copper | 2.49 mg | 277 |
Fluoride | 0.00 mg | 0 |
Iodine | 12.45 mcg | 8 |
Iron | 14.16 mg | 79 |
Magnesium | 542.12 mg | 129 |
Manganese | 4.70 mg | 204 |
Molybdenum | 67.21 mcg | 149 |
Phosphorus | 1312.61 mg | 188 |
Potassium | 3976.07 mg | 85 |
Selenium | 98.39 mcg | 179 |
Sodium | 1227.34 mg | 82 |
Zinc | 8.34 mg | 76 |
INDIVIDUAL FATTY ACIDS | ||
nutrient | amount | DRI/DV (%) |
Omega-3 Fatty Acids | 2.03 g | 85 |
Omega-6 Fatty Acids | 13.19 g | |
Monounsaturated Fats | ||
14:1 Myristoleic | 0.02 g | |
15:1 Pentadecenoic | 0.00 g | |
16:1 Palmitoleic | 0.32 g | |
17:1 Heptadecenoic | 0.01 g | |
18:1 Oleic | 22.03 g | |
20:1 Eicosenoic | 0.09 g | |
22:1 Erucic | 0.02 g | |
24:1 Nervonic | 0.00 g | |
Polyunsaturated Fats | ||
18:2 Linoleic | 13.11 g | |
18:3 Linolenic | 1.75 g | |
18:4 Stearidonic | 0.01 g | |
20:3 Eicosatrienoic | 0.00 g | |
20:4 Arachidonic | 0.08 g | |
20:5 Eicosapentaenoic (EPA) | 0.05 g | |
22:5 Docosapentaenoic (DPA) | 0.03 g | |
22:6 Docosahexaenoic (DHA) | 0.23 g | |
Saturated Fatty Acids | ||
4:0 Butyric | 0.00 g | |
6:0 Caproic | 0.00 g | |
8:0 Caprylic | 0.00 g | |
10:0 Capric | 0.00 g | |
12:0 Lauric | 0.02 g | |
14:0 Myristic | 0.04 g | |
15:0 Pentadecanoic | 0.00 g | |
16:0 Palmitic | 2.85 g | |
17:0 Margaric | 0.00 g | |
18:0 Stearic | 0.73 g | |
20:0 Arachidic | 0.03 g | |
22:0 Behenate | 0.00 g | |
24:0 Lignoceric | 0.00 g | |
INDIVIDUAL AMINO ACIDS | ||
nutrient | amount | DRI/DV (%) |
Alanine | 4.51 g | |
Arginine | 5.67 g | |
Aspartate | 8.06 g | |
Cysteine | 1.06 g | 408 |
Glutamate | 13.75 g | |
Glycine | 3.92 g | |
Histidine | 2.27 g | 252 |
Isoleucine | 3.81 g | 305 |
Leucine | 6.26 g | 228 |
Lysine | 5.94 g | 233 |
Methionine | 1.98 g | 296 |
Phenylalanine | 3.37 g | 379 |
Proline | 3.46 g | |
Serine | 3.32 g | |
Threonine | 3.30 g | 340 |
Tryptophan | 0.94 g | 362 |
Tyrosine | 2.66 g | 364 |
Valine | 4.14 g | 246 |
OTHER COMPONENTS | ||
nutrient | amount | DRI/DV (%) |
Ash | 18.04 g | |
Organic Acids | 4668.29 mg | |
Acetic Acid | 0.00 mg | |
Citric Acid | 2797.14 mg | |
Lactic Acid | 4.30 mg | |
Malic Acid | 1866.85 mg | |
Taurine | 0.00 mg | |
Sugar Alcohols (Total) | 0.00 g | |
Glycerol | 0.00 g | |
Inositol | 0.00 g | |
Mannitol | 0.00 g | |
Sorbitol | 0.00 g | |
Xylitol | 0.00 g | |
Artificial Sweeteners (Total) | 0.00 mg | |
Aspartame | 0.00 mg | |
Saccharin | 0.00 mg | |
Alcohol | 0.00 g | |
Caffeine | 0.00 mg |