Menu and Crunch, 07-Jan-07

Well, here is day 7 and the end of my first week of committed CRing. It's getting late, and I'm tired, so I'll wait until tomorrow to make incisive and thoughtful commentary about my first week experience. I'll also post a 7-day report that gives averages--that's the information I'm most interested in right now!

Menu for January 7, 2007

Beet Cabbage Soup	0.66	full recipe	501.4
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	120	g	223.2
Avocados, raw, California	0.12	cup, pureed	48
Nuts, pecans, dry roasted, without salt added	1	oz	201.3
Carrots, baby, raw	1	large	5.2
Mustard greens, raw	0.25	cup, chopped	3.6
Beet greens, raw	0.25	cup	2.1
Dandelion greens, raw	0.25	cup, chopped	6.2
Chicory greens, raw	0.25	cup, chopped	1.7
Salmon, Trader Joe's, patties	1	Patty	80
Oranges, raw, California, valencias	0.12	cup sections, without membranes	11
Blueberries, frozen, unsweetened	1	cup, unthawed	79
Nuts, pistachio nuts, dry roasted, with salt added	1	oz (49 kernels)	161
Candies, SPECIAL DARK Chocolate Bar	10	g	53.1
Coffee, brewed from grounds, prepared with tap water	4	cup (8 fl oz)	9.5
Tea, brewed, prepared with tap water	3	cup (8 fl oz)	7.1

Nutrition Summary for January 7, 2007

Target: 1500 Calories

General (83%)
Energy	1393.5	kcal	93%
Protein	74.8	g	66%
Fat	69.2	g	138%
Carbs	139.5	g	73%
Fiber	32.6	g	81%

Vitamins (96%)
Vitamin A	38053.4	IU	1268%
Folate	414.8	mcg	104%
B1 (Thiamine)	1.2	mg	104%
B2 (Riboflavin)	2.0	mg	157%
B3 (Niacin)	19.5	mg	122%
B5 (Pantothenic Acid)	6.5	mg	130%
B6 (Pyridoxine)	2.7	mg	204%
B12 (Cyanocobalamin)	11.1	mcg	463%
Vitamin C	294.6	mg	327%
Vitamin D	576.0	IU	288%
Vitamin E	8.2	mg	55%
Vitamin K	375.4	mcg	313%

Minerals (94%)
Calcium	818.3	mg	82%
Copper	2.1	mg	229%
Iron	14.1	mg	177%
Magnesium	381.7	mg	91%
Manganese	6.8	mg	295%
Phosphorus	1169.2	mg	167%
Potassium	4824.5	mg	103%
Selenium	60.1	mcg	109%
Sodium	2903.4	mg	194%
Zinc	7.8	mg	71%

Lipids (64%)
Saturated	9.4	g	47%
Omega-3	4.0	g	251%
Omega-6	12.5	g	74%
Cholesterol	103.7	g	35%