Sunday, January 07, 2007

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%)
Energy1393.5 kcal 93%
Protein74.8 g 66%
Fat69.2 g 138%
Carbs139.5 g 73%
Fiber32.6 g 81%
Vitamins (96%)
Vitamin A38053.4 IU1268%
Folate414.8 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 C294.6 mg 327%
Vitamin D576.0 IU 288%
Vitamin E8.2 mg 55%
Vitamin K375.4 mcg 313%
Minerals (94%)
Calcium818.3 mg 82%
Copper2.1 mg 229%
Iron14.1 mg 177%
Magnesium381.7 mg 91%
Manganese6.8 mg 295%
Phosphorus1169.2 mg 167%
Potassium4824.5 mg 103%
Selenium60.1 mcg 109%
Sodium2903.4 mg 194%
Zinc7.8 mg 71%
Lipids (64%)
Saturated9.4 g 47%
Omega-34.0 g 251%
Omega-612.5 g 74%
Cholesterol103.7 g 35%

1 comment:

Anonymous said...

Hi, Chicago Cyclist!

I'm impressed with how you copied CronOMeter into your blog. How oh how did you manage? Please share your secrets!

Hkgrace
hkgrace.livejournal.com