Some information from fitday on my intake on week Jan 23 -- Feb 2, 2004. I did that to figure out my nutrient consumption and to check whether I need to take vitamins. At that food intake, I average about 1 lb per week weight loss.
Some highlights:
- 1956 calories per day
- 50% of calories from fat, 24% from carbs, 26% from protein
- 3 or so lbs of vegetables per day
Nutrient Units Intake RDA % RDA
Vitamin A mcg_RE 6891.3 1000 689.13
Vitamin D mcg 4.08 5 81.66
Vitamin E mg_ATE 17.34 10 173.39
Vitamin K mcg 279.48 80 349.35
Vitamin C mg 219.69 60 366.14
Thiamin mg 1.85 1.2 154.45
Riboflavin mg 2.67 1.3 205.22
Vitamin B-6 mg 2.95 1.3 226.73
Vitamin B-12 mcg 13.57 2.4 565.34
Niacin mg 27.68 16 172.99
Folate mcg 529.67 400 132.42
Nutrient Units Intake RDA % RDA
Iron mg 19.73 10 197.32
Zinc mg 14.31 15 95.41
Selenium mcg 130.95 70 187.07
Copper mg 2.66 --- ---
Nutrient Units Intake RDA % RDA
Calcium mg 1105.4 1000 110.54
Phosphorus mg 1939.9 700 277.13
Magnesium mg 529.88 420 126.16
Sodium mg 3118 --- ---
Potassium mg 4456.5 --- ---
