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I had 6 eggs (cooked) and a liter of milk today
Macronutrients
- Protein: ~70 g → 135% RDA (52 g)
- Carbs: ~51 g → 39% RDA (130 g)
- Fat: no RDA (use moderation)
Vitamins
- Vitamin A: ~940 µg RAE → 104% RDA (900 µg)
- Vitamin D: ~16 µg → 107% RDA (15 µg)
- Vitamin E: ~3 mg → 20% RDA (15 mg)
- Vitamin K: ~5 µg → 7% AI (75 µg)
- Thiamin (B1): ~0.5 mg → 42% RDA (1.2 mg)
- Riboflavin (B2): ~2.7 mg → 208% RDA (1.3 mg)
- Niacin (B3): ~1.1 mg → 7% RDA (16 mg)
- Pantothenic acid (B5): ~6.7 mg → 134% AI (5 mg)
- Vitamin B6: ~0.9 mg → 69% RDA (1.3 mg)
- Folate (B9): ~194 µg → 49% RDA (400 µg)
- Vitamin B12: ~7.8 µg → 325% RDA (2.4 µg)
- Choline: ~995 mg → 181% AI (550 mg)
Minerals
- Calcium: ~1,298 mg → 100% RDA (1,300 mg)
- Iron: ~5.6 mg → 50% RDA (11 mg)
- Magnesium: ~136 mg → 33% RDA (410 mg)
- Phosphorus: ~1,434 mg → 115% RDA (1,250 mg)
- Potassium: ~1,914 mg → 64% AI (3,000 mg)
- Zinc: ~8.1 mg → 73% RDA (11 mg)
- Selenium: ~128 µg → 233% RDA (55 µg)
- Sodium: ~820 mg → 36% of the 2,300 mg daily limit (not an RDA)
muh debloat