Try our WHFoods Meal Plan.
Saturday Menu (Note: "--" indicates data unavailable) | ||
amount | 1.00 Day Totals | |
total weight | 1317.03 g | |
BASIC MACRONUTRIENTS AND CALORIES | ||
---|---|---|
nutrient | amount | DRI/DV (%) |
Protein | 60.16 g | |
Carbohydrates | 224.73 g | |
Fat - Total | 53.35 g | |
Dietary Fiber | 35.60 g | 127 |
Calories | 1524.49 | |
MACRONUTRIENT AND CALORIE DETAIL | ||
nutrient | amount | DRI/DV (%) |
Carbohydrate: | ||
Total Sugars | 81.53 g | |
Monosaccharides | 33.82 g | |
Disaccharides | 18.94 g | |
Soluble Fiber | 3.09 g | |
Insoluble Fiber | 7.76 g | |
Other Carbohydrates | 88.80 g | |
Fat: | ||
Monounsaturated Fat | 25.52 g | |
Polyunsaturated Fat | 12.30 g | |
Saturated Fat | 7.65 g | |
Trans Fat | 0.01 g | |
Calories from fat | 480.19 | |
Calories from saturated fat | 68.86 | |
Cholesterol | 41.72 mg | |
Water | 902.10 g | |
MICRONUTRIENTS | ||
nutrient | amount | DRI/DV (%) |
Vitamins | ||
Water-Soluble Vitamins | ||
B-Complex Vitamins | ||
Vitamin - B1 | 1.13 mg | 94 |
Vitamin - B2 | 0.95 mg | 73 |
Vitamin - B3 (Niacin Equivalents) | 22.02 mg | |
Vitamin B6 | 1.85 mg | 109 |
Vitamin B12 | 0.22 mcg | 9 |
Biotin | 26.82 mcg | 89 |
Choline | 34.53 mg | 8 |
Folate | 376.44 mcg | 94 |
Pantothenic Acid | 3.43 mg | 69 |
Vitamin C | 348.95 mg | 465 |
Fat-Soluble Vitamins | ||
Vitamin A (Retinoids and Carotenoids) | ||
Vitamin A International Units (IU) | 39494.16 IU | 1316 |
Vitamin A mcg Retinol Activity Equivalents (RAE) | 3975.85 mcg (RAE) | |
Retinol mcg Retinol Equivalents (RE) | 3.54 mcg (RE) | |
Carotenoid mcg Retinol Equivalents (RE) | 3920.84 mcg (RE) | -- |
Beta Carotene | 23346.37 mcg | |
Vitamin D | ||
Vitamin D International Units (IU) | 50.00 IU | 13 |
Vitamin D mcg | 1.25 mcg | |
Vitamin E | ||
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 13.86 mg (ATE) | 92 |
Vitamin E International Units (IU) | 20.65 IU | |
Vitamin E mg | 13.86 mg | |
Vitamin K | 1327.69 mcg | 1475 |
Minerals | ||
nutrient | amount | DRI/DV (%) |
Boron | 762.37 mcg | |
Calcium | 693.17 mg | 69 |
Chloride | 528.36 mg | |
Chromium | 2.18 mcg | 6 |
Copper | 1.99 mg | 221 |
Fluoride | -- mg | -- |
Iodine | 14.04 mcg | 9 |
Iron | 16.08 mg | 89 |
Magnesium | 324.50 mg | 77 |
Manganese | 3.26 mg | 142 |
Molybdenum | 38.75 mcg | 86 |
Phosphorus | 744.05 mg | 106 |
Potassium | 3188.27 mg | 68 |
Selenium | 43.28 mcg | 79 |
Sodium | 1207.31 mg | 80 |
Zinc | 5.56 mg | 51 |
INDIVIDUAL FATTY ACIDS | ||
nutrient | amount | DRI/DV (%) |
Omega-3 Fatty Acids | 0.71 g | 30 |
Omega-6 Fatty Acids | 9.86 g | |
Monounsaturated Fats | ||
14:1 Myristoleic | 0.01 g | |
15:1 Pentadecenoic | 0.00 g | |
16:1 Palmitoleic | 0.29 g | |
17:1 Heptadecenoic | 0.01 g | |
18:1 Oleic | 23.32 g | |
20:1 Eicosenoic | 0.07 g | |
22:1 Erucic | 0.00 g | |
24:1 Nervonic | 0.00 g | |
Polyunsaturated Fats | ||
18:2 Linoleic | 9.83 g | |
18:3 Linolenic | 0.69 g | |
18:4 Stearidonic | 0.00 g | |
20:3 Eicosatrienoic | 0.00 g | |
20:4 Arachidonic | 0.03 g | |
20:5 Eicosapentaenoic (EPA) | 0.00 g | |
22:5 Docosapentaenoic (DPA) | 0.01 g | |
22:6 Docosahexaenoic (DHA) | 0.01 g | |
Saturated Fatty Acids | ||
4:0 Butyric | 0.00 g | |
6:0 Caproic | 0.00 g | |
8:0 Caprylic | 0.05 g | |
10:0 Capric | 0.05 g | |
12:0 Lauric | 0.27 g | |
14:0 Myristic | 0.14 g | |
15:0 Pentadecanoic | 0.00 g | |
16:0 Palmitic | 3.76 g | |
17:0 Margaric | 0.01 g | |
18:0 Stearic | 1.65 g | |
20:0 Arachidic | 0.02 g | |
22:0 Behenate | 0.01 g | |
24:0 Lignoceric | 0.00 g | |
INDIVIDUAL AMINO ACIDS | ||
nutrient | amount | DRI/DV (%) |
Alanine | 1.94 g | |
Arginine | 2.98 g | |
Aspartate | 4.28 g | |
Cysteine | 0.63 g | 242 |
Glutamate | 6.98 g | |
Glycine | 2.01 g | |
Histidine | 1.00 g | 111 |
Isoleucine | 1.89 g | 151 |
Leucine | 2.76 g | 100 |
Lysine | 2.38 g | 93 |
Methionine | 0.72 g | 107 |
Phenylalanine | 1.75 g | 197 |
Proline | 1.78 g | |
Serine | 1.61 g | |
Threonine | 1.53 g | 158 |
Tryptophan | 0.46 g | 177 |
Tyrosine | 1.20 g | 164 |
Valine | 2.02 g | 120 |
OTHER COMPONENTS | ||
nutrient | amount | DRI/DV (%) |
Ash | 13.22 g | |
Organic Acids | 0.00 mg | |
Acetic Acid | 0.00 mg | |
Citric Acid | 0.00 mg | |
Lactic Acid | 0.00 mg | |
Malic Acid | 0.00 mg | |
Taurine | -- 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 |