One food per line (or separated by commas). Start with an amount: 2 eggs, 1 1/2 cups milk, 150 g salmon, half an avocado.
990 kcal from 8 foods, about 55% of a typical 1,800 kcal day.
How each line was counted:
Strongest today: Vitamin B12, Protein, Vitamin A
Needs the most attention: Vitamin C, Magnesium, Calcium, Folate, Zinc, Iron
About 990 kcal is low for a whole day, especially if you are active. Real needs depend on height, weight and activity.
Estimates from standard portions; actual values vary with variety, size and cooking.
| Food | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 × 1 medium Pear | 101 | 0.6 | 27 | 0.3 | 5.5 |
| 1.5 × 1 cup Whole milk | 224 | 11.6 | 17.5 | 12 | 0 |
| 1 × 1 medium Apple | 95 | 0.5 | 25 | 0.3 | 4.4 |
| 3 × 1 large Egg | 216 | 18.9 | 1.2 | 14.4 | 0 |
| 1 × 1 cup Green beans, cooked | 44 | 2.4 | 10 | 0.4 | 4 |
| 1 × 1 fillet (150 g) Walleye fillet, cooked | 180 | 36 | 0 | 3 | 0 |
| 0.5 × 1 cup, with 2 tsp oil Pumpkin, stir-fried | 70 | 1 | 7 | 4.5 | 1.5 |
| 0.5 × 1 cup, with 2 tsp oil Chayote, stir-fried | 60 | 0.5 | 4 | 4.5 | 1.5 |
| TOTAL | 990 | 71.4 | 91.7 | 39.4 | 16.9 |
Vitamin A as RAE; milk values assume vitamin A and D fortification.
| Food | Vitamin A (mcg) | Vitamin C (mg) | Vitamin D (mcg) | Vitamin B12 (mcg) | Folate (mcg) |
|---|---|---|---|---|---|
| 1 × 1 medium Pear | 1 | 7.5 | 0 | 0 | 12 |
| 1.5 × 1 cup Whole milk | 170 | 0 | 4.3 | 1.7 | 18 |
| 1 × 1 medium Apple | 5 | 8.4 | 0 | 0 | 5 |
| 3 × 1 large Egg | 240 | 0 | 3.3 | 1.7 | 72 |
| 1 × 1 cup Green beans, cooked | 35 | 12 | 0 | 0 | 41 |
| 1 × 1 fillet (150 g) Walleye fillet, cooked | 20 | 0 | 4 | 3 | 20 |
| 0.5 × 1 cup, with 2 tsp oil Pumpkin, stir-fried | 475 | 5 | 0 | 0 | 10 |
| 0.5 × 1 cup, with 2 tsp oil Chayote, stir-fried | 0 | 6 | 0 | 0 | 45 |
| TOTAL | 946 | 38.9 | 11.7 | 6.4 | 223 |
| Food | Calcium (mg) | Iron (mg) | Magnesium (mg) | Potassium (mg) | Zinc (mg) |
|---|---|---|---|---|---|
| 1 × 1 medium Pear | 16 | 0.3 | 12 | 206 | 0.2 |
| 1.5 × 1 cup Whole milk | 414 | 0.1 | 36 | 483 | 1.5 |
| 1 × 1 medium Apple | 11 | 0.2 | 9 | 195 | 0.1 |
| 3 × 1 large Egg | 84 | 2.6 | 18 | 207 | 1.9 |
| 1 × 1 cup Green beans, cooked | 55 | 1 | 25 | 180 | 0.3 |
| 1 × 1 fillet (150 g) Walleye fillet, cooked | 25 | 0.8 | 45 | 585 | 1 |
| 0.5 × 1 cup, with 2 tsp oil Pumpkin, stir-fried | 20 | 0.5 | 12 | 230 | 0.3 |
| 0.5 × 1 cup, with 2 tsp oil Chayote, stir-fried | 10 | 0.2 | 10 | 125 | 0.2 |
| TOTAL | 635 | 5.7 | 167 | 2,211 | 5.5 |
| Nutrient | Your intake | Daily target | % of target | Assessment |
|---|---|---|---|---|
| Protein | 71.4 g | 46 g | 155% | Good |
| Fiber | 16.9 g | 21 g | 80% | Slightly low |
| Vitamin A | 946 mcg | 700 mcg | 135% | Good |
| Vitamin C | 38.9 mg | 75 mg | 52% | Low |
| Vitamin D | 11.7 mcg | 15 mcg | 78% | Slightly low |
| Vitamin B12 | 6.4 mcg | 2.4 mcg | 267% | Good |
| Folate | 223 mcg | 400 mcg | 56% | Low |
| Calcium | 635 mg | 1,200 mg | 53% | Low |
| Iron | 5.7 mg | 8 mg | 71% | Low |
| Magnesium | 167 mg | 320 mg | 52% | Low |
| Potassium | 2,211 mg | 2,600 mg | 85% | Slightly low |
| Zinc | 5.5 mg | 8 mg | 69% | Low |
Amounts count servings of the size shown; grams, oz and lb are converted by weight.