I've finally put the first 125 days of a fully recorded diet into a
program to calculate the nutrition of what I'm actually eating.
Here's the result:
nutr %RDA
A 91
B1 190
B2 200
B3 184
B5 189
B6 216
B8 149
B12 452
C 364
D 35
E 68
K 183
LZ 49
SF ( 39)
MU 57
O6 ( 22)
O3 105
CH ( 41)
FB 146
Ca 73
Fe 185
Mg 117
P 206
K 242
Na ( 41)
Zn 62
Cu 116
Mn 239
Se 213
I 145
PR 123
Tr 144
Th 111
Is 133
Le 105
Ly 94
m+c 108
p+t 139
Va 123
FL 496
As you can see, there are shortfalls of a few things, but plenty of
almost everything else. The values in () are maxima, which should be
less than 100% - they all are. My RDA choices are listed at
http://sankey.ws/dietref.html
Of course, I asked the program to calculate the optimal changes to my
current diet:
food change
chard 8
cod,liver,oil 3
collard 4
kale 10
salmon,pink,ca 1
spinach,fresh 8
spinach,frozen 6
zucchini 2
So, I need a lot more dark greens (especially for lutein), some cod
liver oil for Vitamin A & D, and a touch more seafood.
All in all, pretty good for a first try at 1500 calories/day of
almost totally natural foods that I like to eat, I'd say.