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Personal Nutritional Analysis - Customized just for you!
Sample Recipe Analysis

Spicy Grilled Corn on the Cob - Sample Analysis

Here is a complete nutritional analysis of this recipe, assuming that all the marinade was consumed:

  • ENERGY
  • Total Calories:              859.8 (143 per serving)
  • Fat (g):                         47.4 (8 per serving)
  • Cholesterol (mg)           0
  • Protein (g):                   18.6 (3 per serving)
  • Carbohydrate (g):         112.5 (19 per serving)
  • Fiber (g):                      18.5 (3 per serving)
  • Saturated fat (g):           6.5 (1 per serving)
  • Mono fat (g):                31.9 (5 per serving)
  • Poly fat (g):                   6.7 (1 per serving)
  • VITAMINS
  • A (RE):                        245.7 (41 per serving)
  • Carotene (RE): 246.0 (41 per serving)
  • B6 (mg):                       0.3 (0.05 per serving)
  • B12 (mg):                     0
  • C (mg):             42.8 (7 per serving)
  • D (mg):             0
  • E (mg):             5.4 (1 per serving)
  • K (mg):                        62.9 (10 per serving)
  • Biotin (mg):                   0
  • Folate (mg):                  257.9 (43 per serving)
  • Niacin (mg):                  12.1 (2 per serving)
  • Thiamin (mg):                1.1 (0.2 per serving)
  • Riboflavin (mg):            0.4 (0.1 per serving)
  • PA (mg):                      4.3 (0.7 per serving)
  • MINERALS
  • Sodium (mg):                570.8 (95 per serving)
  • Calcium (mg):               25.6 (4 per serving)
  • Potassium (mg):            1604.4 (267 per serving)
  • Phosphorus (mg):          511.2 (85 per serving)
  • Zinc (mg):                     2.6 (0.4 per serving)
  • Magnesium (mg):          233.7 (39 per serving)
  • Copper (mg):                0.4 (0.1 per serving)
  • Manganese (mg):          1.0 (0.2 per serving)

 

Now lets take the example of a healthy 40 year old woman, 54 tall, 135 pounds with medium activity and stress levels who just wants to maintain her weight.  If this person were to eat one serving of this appetizer, she would have consumed the following percentages of her daily recommended intakes:

 

  • Calories:                       5 %
  • Carbohydrates: 5.6 %
  • Fat:                              8.2 %
  • Protein:             14.3 %
  • Fiber:                           10.3%
  • Saturated fat:                3.3%
  • Mono fat:                     16.5%
  • Poly fat:                        3.5 %
  • Cholesterol:                  0 %
  • Calcium:                       1 %
  • Iron:                             9.3 %
  • Sodium:                        95.1 %
  • Potassium:                    267 %
  • Phosphorus:                  42.6 %
  • Zinc:                             14.6 %
  • Magnesium:                  122 %
  • Selenium:                      0.03 %
  • Vitamin A:                    10.2 %
  • Vitamin B6:                  16.2 %
  • Vitamin B12:                0 %
  • Vitamin C:                    35.7 %
  • Vitamin D:                    0 %
  • Vitamin E:                     30 %
  • Vitamin K:                    10.5 %
  • Folate:                          107.50 %
  • Niacin:                          9.7 %
  • Thiamin:                        16.3 %
  • Riboflavin:                    4.3 %
  •  

Now lets say that this woman wanted to loose 10 pounds in a healthy way.  Everything would be the same, EXCEPT:

 

  • Calories:                       6 % and not 5 %
  • Carbohydrates: 5.7 % and not 5.6 %
  • Fat:                              9.8 % and not 8.2 %
  • Saturated Fat:               4 % and not 3.3 %
  • Mono Fat:                    19.8 % and not 16.5 %
  • Poly Fat:                       4.2 % and not 3.5 %
  •  

The beauty of this system, as opposed to simply counting calories, is that the recommended intakes are CUSTOMIZED FOR YOU AND YOU ALONE.

 

 

 

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