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I've mentioned the site before, but you should all check out www.nutritiondata.com as a great site to analyse your diet. This site is awesome and I'm pretty sure you will find it of some itnerested.
If you register (free), in the pantry section you can type in your entire diet, and have it analysed. It gives you stacks of information - exact amounts of protein, fat, carbs, and your intake of any macro/micro nutrient, and what % of RDI it contains. It even itemises your exact intake of specific amino acids.
Below is how it analysed my diet (I don't know whether to be alarmed by the obscenely high vitamin A count, due to my love for sweet potatoe, pumpkin, carrots).
Nutrients per Serving for Diet Amounts per Entire Recipe (5,294g)
Food Energy
Amounts Per Selected Serving %DV
Calories 3950 (16538 kJ) 197%
Calories from Carbohydrate 2195 (9190 kJ)
Calories from Fat 631 (2642 kJ)
Calories from Protein 1134 (4748 kJ)
Calories from Alcohol 0.0 (0.0 kJ)
Carbohydrates
Amounts Per Selected Serving %DV
Total Carbohydrate 612 g 204%
Dietary Fiber 126 g 504%
Starch 71.1 g
Sugars 145 g
Sucrose 37346 mg
Glucose 23483 mg
Fructose 31365 mg
Lactose 573 mg
Maltose 31811 mg
Galactose 100 mg
Fats & Fatty Acids
Amounts Per Selected Serving %DV
Total Fat 73.4 g 113%
Saturated Fat 11.3 g 57%
4:00 95.9 mg
6:00 14.8 mg
8:00 22.1 mg
10:00 39.9 mg
12:00 85.8 mg
13:00 ~
14:00 672 mg
15:00 2.8 mg
16:00 7505 mg
17:00 10.1 mg
18:00 2479 mg
19:00 ~
20:00 34.6 mg
22:00 34.6 mg
24:00:00 17.4 mg
Monounsaturated Fat 16.1 g
14:01 0.0 mg
15:01 0.0 mg
16:1 undifferentiated 779 mg
16:1 c ~
16:1 t ~
17:01 2.7 mg
18:1 undifferentiated 14270 mg
18:1 c ~
18:1 t ~
20:01 468 mg
22:1 undifferentiated 450 mg
22:1 c ~
22:1 t ~
24:1 c 35.8 mg
Polyunsaturated Fat 38.0 g
16:2 undifferentiated ~
18:2 undifferentiated 11848 mg
18:2 n-6 c,c ~
18:2 c,t ~
18:2 t,c ~
18:2 t,t ~
18:2 i ~
18:2 t not further defined ~
18:03 20809 mg
18:3 n-3, c,c,c ~
18:3 n-6, c,c,c 0.0 mg
18:4 undifferentiated 329 mg
20:2 n-6 c,c 3.9 mg
20:3 undifferentiated 0.0 mg
20:3 n-3 ~
20:3 n-6 ~
20:4 undifferentiated 417 mg
20:4 n-3 ~
20:4 n-6 ~
20:5 n-3 1488 mg
22:02 ~
22:5 n-3 349 mg
22:6 n-3 2628 mg
Total trans fatty acids 0.0 g
Total trans-monoenoic fatty acids ~
Total trans-polyenoic fatty acids ~
Total Omega-3 fatty acids 25273 mg
Total Omega-6 fatty acids 11853 mg
Learn more about these fatty acids
and their equivalent names
Protein & Amino Acids
Amounts Per Selected Serving %DV
Protein 308 g 615%
Tryptophan 4046 mg
Threonine 12703 mg
Isoleucine 13846 mg
Leucine 23433 mg
Lysine 23075 mg
Methionine 7636 mg
Cystine 4148 mg
Phenylalanine 13094 mg
Tyrosine 10346 mg
Valine 16156 mg
Arginine 17840 mg
Histidine 8220 mg
Alanine 16067 mg
Aspartic acid 33891 mg
Glutamic acid 50173 mg
Glycine 13609 mg
Proline 13533 mg
Serine 13522 mg
Hydroxyproline 98.0 mg
Vitamins
Amounts Per Selected Serving %DV
Vitamin A 304938 IU 6099%
Retinol 570 mcg
Retinol Activity Equivalent 15715 mcg
Alpha Carotene 14961 mcg
Beta Carotene 167330 mcg
Beta Cryptoxanthin 13806 mcg
Lycopene 459 mcg
Lutein+Zeaxanthin 27813 mcg
Vitamin C 1004 mg 1673%
Vitamin D 295 IU 74%
Vitamin E (Alpha Tocopherol) 30.8 mg 154%
Beta Tocopherol 0.3 mg
Gamma Tocopherol 12.6 mg
Delta Tocopherol 0.4 mg
Vitamin K 1157 mcg 1446%
Thiamin 6.8 mg 453%
Riboflavin 5.4 mg 315%
Niacin 117 mg 584%
Vitamin B6 10.2 mg 509%
Folate 1153 mcg 288%
Food Folate 1153 mcg
Folic Acid 0.0 mcg
Dietary Folate Equivalents 1153 mcg
Vitamin B12 23.1 mcg 385%
Pantothenic Acid 27.6 mg 276%
Choline 263 mg
Betaine 348 mg
Minerals
Amounts Per Selected Serving %DV
Calcium 2446 mg 245%
Iron 44.1 mg 245%
Magnesium 1675 mg 419%
Phosphorus 5625 mg 563%
Potassium 16847 mg 481%
Sodium 1786 mg 74%
Zinc 26.9 mg 179%
Copper 5.5 mg 277%
Manganese 21.3 mg 1067%
Selenium 566 mcg 809%
Fluoride 218 mcg
Sterols
Amounts Per Selected Serving %DV
Cholesterol 361 mg 120%
Phytosterols 184 mg
Campesterol ~
Stigmasterol ~
Beta-sitosterol ~
Other
Amounts Per Selected Serving %DV
Alcohol 0.0 g
Water 4257 g
Ash 53.9 g
Caffeine 0.0 mg
Theobromine 0.0 mg
Footnotes for Diet
If you register (free), in the pantry section you can type in your entire diet, and have it analysed. It gives you stacks of information - exact amounts of protein, fat, carbs, and your intake of any macro/micro nutrient, and what % of RDI it contains. It even itemises your exact intake of specific amino acids.
Below is how it analysed my diet (I don't know whether to be alarmed by the obscenely high vitamin A count, due to my love for sweet potatoe, pumpkin, carrots).
Nutrients per Serving for Diet Amounts per Entire Recipe (5,294g)
Food Energy
Amounts Per Selected Serving %DV
Calories 3950 (16538 kJ) 197%
Calories from Carbohydrate 2195 (9190 kJ)
Calories from Fat 631 (2642 kJ)
Calories from Protein 1134 (4748 kJ)
Calories from Alcohol 0.0 (0.0 kJ)
Carbohydrates
Amounts Per Selected Serving %DV
Total Carbohydrate 612 g 204%
Dietary Fiber 126 g 504%
Starch 71.1 g
Sugars 145 g
Sucrose 37346 mg
Glucose 23483 mg
Fructose 31365 mg
Lactose 573 mg
Maltose 31811 mg
Galactose 100 mg
Fats & Fatty Acids
Amounts Per Selected Serving %DV
Total Fat 73.4 g 113%
Saturated Fat 11.3 g 57%
4:00 95.9 mg
6:00 14.8 mg
8:00 22.1 mg
10:00 39.9 mg
12:00 85.8 mg
13:00 ~
14:00 672 mg
15:00 2.8 mg
16:00 7505 mg
17:00 10.1 mg
18:00 2479 mg
19:00 ~
20:00 34.6 mg
22:00 34.6 mg
24:00:00 17.4 mg
Monounsaturated Fat 16.1 g
14:01 0.0 mg
15:01 0.0 mg
16:1 undifferentiated 779 mg
16:1 c ~
16:1 t ~
17:01 2.7 mg
18:1 undifferentiated 14270 mg
18:1 c ~
18:1 t ~
20:01 468 mg
22:1 undifferentiated 450 mg
22:1 c ~
22:1 t ~
24:1 c 35.8 mg
Polyunsaturated Fat 38.0 g
16:2 undifferentiated ~
18:2 undifferentiated 11848 mg
18:2 n-6 c,c ~
18:2 c,t ~
18:2 t,c ~
18:2 t,t ~
18:2 i ~
18:2 t not further defined ~
18:03 20809 mg
18:3 n-3, c,c,c ~
18:3 n-6, c,c,c 0.0 mg
18:4 undifferentiated 329 mg
20:2 n-6 c,c 3.9 mg
20:3 undifferentiated 0.0 mg
20:3 n-3 ~
20:3 n-6 ~
20:4 undifferentiated 417 mg
20:4 n-3 ~
20:4 n-6 ~
20:5 n-3 1488 mg
22:02 ~
22:5 n-3 349 mg
22:6 n-3 2628 mg
Total trans fatty acids 0.0 g
Total trans-monoenoic fatty acids ~
Total trans-polyenoic fatty acids ~
Total Omega-3 fatty acids 25273 mg
Total Omega-6 fatty acids 11853 mg
Learn more about these fatty acids
and their equivalent names
Protein & Amino Acids
Amounts Per Selected Serving %DV
Protein 308 g 615%
Tryptophan 4046 mg
Threonine 12703 mg
Isoleucine 13846 mg
Leucine 23433 mg
Lysine 23075 mg
Methionine 7636 mg
Cystine 4148 mg
Phenylalanine 13094 mg
Tyrosine 10346 mg
Valine 16156 mg
Arginine 17840 mg
Histidine 8220 mg
Alanine 16067 mg
Aspartic acid 33891 mg
Glutamic acid 50173 mg
Glycine 13609 mg
Proline 13533 mg
Serine 13522 mg
Hydroxyproline 98.0 mg
Vitamins
Amounts Per Selected Serving %DV
Vitamin A 304938 IU 6099%
Retinol 570 mcg
Retinol Activity Equivalent 15715 mcg
Alpha Carotene 14961 mcg
Beta Carotene 167330 mcg
Beta Cryptoxanthin 13806 mcg
Lycopene 459 mcg
Lutein+Zeaxanthin 27813 mcg
Vitamin C 1004 mg 1673%
Vitamin D 295 IU 74%
Vitamin E (Alpha Tocopherol) 30.8 mg 154%
Beta Tocopherol 0.3 mg
Gamma Tocopherol 12.6 mg
Delta Tocopherol 0.4 mg
Vitamin K 1157 mcg 1446%
Thiamin 6.8 mg 453%
Riboflavin 5.4 mg 315%
Niacin 117 mg 584%
Vitamin B6 10.2 mg 509%
Folate 1153 mcg 288%
Food Folate 1153 mcg
Folic Acid 0.0 mcg
Dietary Folate Equivalents 1153 mcg
Vitamin B12 23.1 mcg 385%
Pantothenic Acid 27.6 mg 276%
Choline 263 mg
Betaine 348 mg
Minerals
Amounts Per Selected Serving %DV
Calcium 2446 mg 245%
Iron 44.1 mg 245%
Magnesium 1675 mg 419%
Phosphorus 5625 mg 563%
Potassium 16847 mg 481%
Sodium 1786 mg 74%
Zinc 26.9 mg 179%
Copper 5.5 mg 277%
Manganese 21.3 mg 1067%
Selenium 566 mcg 809%
Fluoride 218 mcg
Sterols
Amounts Per Selected Serving %DV
Cholesterol 361 mg 120%
Phytosterols 184 mg
Campesterol ~
Stigmasterol ~
Beta-sitosterol ~
Other
Amounts Per Selected Serving %DV
Alcohol 0.0 g
Water 4257 g
Ash 53.9 g
Caffeine 0.0 mg
Theobromine 0.0 mg
Footnotes for Diet
