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Diet analysis online: complete nutrition evaluation

Enter all the foods you ate on one single day and we will analize your diet for possible vitamin / mineral deficiencies, USDA recommendation violations and other problems
Start based on one of our ready pre-sets (you will be able to modify it easily)
Or start from scratch
gram
Oatmeal
Iron - 41%
Vitamin B1 - 22%
125g remove
Milk
Phosphorus - 17%
Calcium - 15%
122g remove
English muffin
Sodium - 11%
Phosphorus - 11%
57g remove
Cream cheese
Saturated Fat - 15%
Fats - 8%
14.5g remove
Orange juice
Vitamin C - 103%
Sugars - 17%
185g remove
Chicken meat
Protein - 26%
Selenium - 17%
40g remove
Cooking oil
Fats - 7%
Vitamin E - 4%
4.5g remove
Lettuce
Vitamin K - 32%
Vitamin A - 30%
20g remove
Tomato
Vitamin A - 4%
Vitamin C - 4%
27g remove
Cucumber
Vitamin K - 5%
Water - 1%
26g remove
Sunflower oil
Vitamin E - 25%
Fats - 14%
9g remove
Apple
Sugars - 21%
Fiber - 11%
182g remove
Water
Water - 24%
Calcium - 1%
474g remove
Almond
Vitamin E - 33%
Fats - 15%
19.2g remove
Pot roast
Protein - 34%
Zinc - 30%
50g remove
Onion
Vitamin C - 3%
Vitamin B6 - 2%
38g remove
Turnip
Vitamin C - 15%
Fiber - 3%
65g remove
Potato
Vitamin C - 37%
Vitamin B6 - 25%
170g remove
Cinnamon
Fiber - 4%
Calcium - 3%
2.6g remove
Bread
Selenium - 29%
Vitamin B3 - 15%
48g remove
Horned melon
Magnesium - 21%
Iron - 13%
209g remove
Cracker
Vitamin K - 9%
Fats - 4%
10g remove
Mozzarella
Phosphorus - 21%
Calcium - 20%
28g remove

Analysis results

Nutrient deficiency detected
You have problems with some vitamins, they are missing. Look at list below
Recommendation to solve the issue
Caviar Celery Parsley Cinnamon
Tarragon Table salt Sunflower seed Liver Oregano Cocoa solids Clam Oyster
Overconsumption problems
No Overconsumption problems
USDA Saturated Fat Law
Less than 10 percent of calories per day from saturated fats
Your diet contains 9 percent of calories from saturated fats
USDA Added Sugar Law
Less than 10 percent of calories per day from added sugars
Your diet contains 0 percent of calories from added sugars
Glycemic index
The average glycemic index of your diet is 33
Please be aware that consuming high glycemic diet can lead to diabetes
Daily required dosage is calculated based on AI (Adequate Intake) values defined by National Academy of Sciences for males 31-50 years. You can change that to Daily Values by U.S. Food and Drug Administration
Upper values are calculated based on UL (Upper Intake) values defined by National Academy of Sciences for males 31-50 years

In case you are using Daily Values (DV) as the base for calculations, please note that daily values are presented for 2000 calorie diet. Please also note that Daily Values and Upper Intakes are results of different studies. Therefore if the Daily Value (DV) is selected as the lower bound, but UL (Upper Intake) is selected as the upper bound, some contradictions may appear. In order to avoid these contradictions some of the values are adjusted by FoodStruct's administration.

Pay attention that even some famous diets created by authority institutions may have problems for one or more nutrient. One of those examples, a plan created by NHLBI(National Heart, Lung, and Blood Institute) is presented in our presents above. It's important to understand though, that most diets are defined on weekly or even monthly basis and that a one-day diet is not enough to evaluate the whole plan. It's more approximations that are used here.

Vitamins

Vitamin A: 3,671.6 IU of 3,000 IU 122%
Vitamin E : 11.0 mg of 15 mg 73%
Vitamin C: 168.4 mg of 90 mg 187%
Vitamin B1: 1.3 mg of 1 mg 106%
Vitamin B2: 1.6 mg of 1 mg 120%
Vitamin B5: 3.9 mg of 5 mg 77%
Vitamin B6: 1.8 mg of 1 mg 140%
Vitamin B12: 2.1 µg of 2 µg 86%
Vitamin K: 56.4 µg of 120 µg 47%

Minerals

Calcium: 819.2 mg of 1,000 mg 82%
Iron: 18.0 mg of 8 mg 225%
Magnesium: 345.5 mg of 420 mg 82%
Phosphorus: 1,091.8 mg of 700 mg 156%
Potassium: 2,720.1 mg of 4,700 mg 58%
Sodium: 941.6 mg of 1,500 mg 63%
Zinc: 10.2 mg of 11 mg 93%
Copper: 1.1 mg of 1 mg 123%
Manganese: 3.3 mg of 2 mg 141%
Selenium: 58.3 µg of 55 µg 106%
Choline: 193.7 mg of 550 mg 35%

Basic nutrients

Protein: 67.1 g of 56 g 120%
Carbs: 187.9 g of 130 g 145%
Water: 1,599.3 g of 3,700 g 43%
Fiber: 20.8 g of 38 g 55%

Amino Acids

Tryptophan: 533 mg of 280 mg 190%
Threonine: 1,949 mg of 1,050 mg 186%
Isoleucine: 2,264 mg of 1,400 mg 162%
Leucine: 3,828 mg of 2,730 mg 140%
Lysine: 3,364 mg of 2,100 mg 160%
Methionine: 1,102 mg of 1,050 mg 105%
Phenylalanine: 2,243 mg of 1,750 mg 128%
Valine: 2,581 mg of 1,820 mg 142%
Histidine: 1,392 mg of 700 mg 199%
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.