Tuesday, 13 March 2007

CoM for the Day

Time to start balancing my nutrients in earnest, I think. I know where to get them; now I need to know where to put them. I'm getting several red "warning" lines in CoM. Which means I've gone over a CoM DRI maximum setting, but this may mean nothing. Any tips? Where is a good place to find a useful guide for that sort of thing? Anyone, anyone? :-)

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Nutrition Summary for 13 March 2007
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General (85%)
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Energy | 1067.7 kcal 89%
Protein | 75.6 g 84%
Carbs | 140.1 g 93%
Fiber | 38.6 g 129%
Fat | 32.0 g 80%
Water | 1763.4 g 65%

Vitamins (100%)
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Vitamin A | 65567.3 IU 2810%
Folate | 1290.3 µg 323%
B1 (Thiamine) | 1.9 mg 171%
B2 (Riboflavin) | 3.9 mg 359%
B3 (Niacin) | 38.7 mg 277%
B5 (Pantothenic Acid)| 10.1 mg 203%
B6 (Pyridoxine) | 3.2 mg 243%
B12 (Cyanocobalamin) | 2.4 µg 100%
Vitamin C | 571.9 mg 762%
Vitamin D | 459.4 IU 230%
Vitamin E | 23.1 mg 154%
Vitamin K | 1427.9 µg 1587%

Minerals (98%)
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Calcium | 1291.6 mg 129%
Copper | 3.2 mg 357%
Iron | 27.7 mg 154%
Magnesium | 640.4 mg 200%
Manganese | 7.7 mg 426%
Phosphorus | 1356.9 mg 194%
Potassium | 5841.7 mg 124%
Selenium | 129.1 µg 235%
Sodium | 1181.2 mg 79%
Zinc | 13.1 mg 164%

Lipids (52%)
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Saturated | 3.9 g 20%
Omega-3 | 3.4 g 313%
Omega-6 | 6.3 g 53%
Cholesterol | 109.0 mg 36%

1 comment:

Emily said...

What you want to look for is the toxic upper limit, google it maybe?

Generally it's safe to get extra water soluble vitamins, which include all the Bs and C.

Too much retinol, which is the animal form of vitamin A is bad, but you can't overdose on beta carotene, the plant form of A. Since your A is from veggies, you don't need to worry.

It's fine to get lots of K according to Mary (and some research I did to verify).

I'm not really sure about folate - I get lots of that sometimes too. Let me know if you find out anything!

It's okay to get extra copper, but it might mean you need extra zinc - there's an ideal ratio, but I don't remember it at the moment.

Too much iron is definitely toxic, but I have a feeling that only applies to animal (heme) iron, since that's always absorbed. Plant iron isn't absorbed as well if you have enough. Also, iron from spinach isn't absorbed well, so I imagine you're fine on iron overall.

I'm not really sure about the rest of the minerals.