Facebook Login
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

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
Or just choose a popular food
or start based on one of our ready pre-sets defined by famous institutions (you will be able to modify it easily)
Vitamin B1 - 283%
Vitamin B6 - 202%
67.5g remove
Phosphorus - 50%
Calcium - 46%
366g remove
Vitamin B6 - 22%
Sugar - 16%
118g remove
Sodium - 13%
Protein - 13%
60g remove
Cottage cheese
Protein - 30%
Phosphorus - 26%
113g remove
Vitamin B12 - 199%
Selenium - 94%
110g remove
Cooking oil
Fats - 21%
Vitamin E - 13%
13.5g remove
Vitamin A - 4%
Vitamin C - 4%
27g remove
Vitamin K - 11%
Water - 2%
52g remove
Vitamin E - 29%
Fats - 13%
16.8g remove
Sugar - 21%
Fiber - 11%
182g remove
Vitamin K - 116%
Vitamin C - 90%
91g remove
Brown rice
Phosphorus - 38%
Vitamin B3 - 33%
260g remove
Sugar - 19%
Carbs - 6%
21g 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 Cod liver oil Cinnamon
Sunflower seed Tarragon Oregano Parsley
Overconsumption problems
Cut down on this foods
Brown rice
USDA Saturated Fat Law
Less than 10 percent of calories per day from saturated fats
Your diet contains 0 percent of calories from saturated fats
USDA Added Sugar Law
Less than 10 percent of calories per day from added sugars
Your diet contains 5 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
Foods good for both deficiency and overconsumption issues
Foods high in Choline, low in Magnesium
Brunost Neufchâtel cheese Roquefort Tilsit cheese
Foods high in Water, low in Magnesium
Perrier Lemon tea Powerade Monster energy drink

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.

All the circles below need to be fully filled with colors.
All the empty space indicates that you have had less nutrients than recommended


Vitamin A: 6,552.7 IU of 3,000 IU 218%
Vitamin E : 8.2 mg of 15 mg 55%
Vitamin D: 4.5 µg of 15 µg 30%
Vitamin C: 131.1 mg of 90 mg 146%
Vitamin B1: 5.5 mg of 1 mg 456%
Vitamin B2: 4.5 mg of 1 mg 347%
Vitamin B5: 6.1 mg of 5 mg 122%
Vitamin B6: 5.9 mg of 1 mg 453%
Folate: 173.8 µg of 400 µg 43%
Vitamin B12: 14.2 µg of 2 µg 591%
Vitamin K: 116.7 µg of 120 µg 97%


Calcium: 745.6 mg of 1,000 mg 75%
Iron: 29.1 mg of 8 mg 364%
Magnesium: 365.1 mg of 420 mg 87%
Phosphorus: 1,470.6 mg of 700 mg 210%
Potassium: 2,567.7 mg of 4,700 mg 55%
Sodium: 1,532.7 mg of 1,500 mg 102%
Zinc: 11.7 mg of 11 mg 106%
Copper: 1.1 mg of 1 mg 118%
Manganese: 4.4 mg of 2 mg 192%
Selenium: 98.3 µg of 55 µg 179%
Choline: 158.4 mg of 550 mg 29%

Basic nutrients

Protein: 83.0 g of 56 g 148%
Carbs: 262.6 g of 130 g 202%
Water: 1,093.5 g of 3,700 g 30%
Fiber: 19.0 g of 38 g 50%

Amino Acids

Tryptophan: 968 mg of 280 mg 346%
Threonine: 3,337 mg of 1,050 mg 318%
Isoleucine: 3,748 mg of 1,400 mg 268%
Leucine: 7,050 mg of 2,730 mg 258%
Lysine: 5,897 mg of 2,100 mg 281%
Methionine: 2,011 mg of 1,050 mg 192%
Phenylalanine: 3,818 mg of 1,750 mg 218%
Valine: 4,560 mg of 1,820 mg 251%
Histidine: 2,357 mg of 700 mg 337%
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.