Water Cholesterol Protein Fats Vitamins Minerals Calories

Day:
Breakfast:
- 2 slices of 0% 4g 0% - -calcium 40mg
tasty bread -iron 1.8 mg -100 kcal

- 1 glass of 5 mg 3.4 g 1g -Vitamin D 5% -calcium 12% -170 kcal

fresh milk 3 glasses of water -magnesium 2%
-sodium 44 mg
-potassium 150 mg

- 1 piece hard 373 mg 13 g 11 g -Vitamin A 10% -calcium 5% -86 kcal

boil egg -Vitamin B-6 5% -magnesium 2%
-Vitamin D 21% -sodium 124 mg
-potassium 126 mg

- ½ cup of 5 mg 10 g 0.4 g -Vitamin B-6 5% -Calcium 11% -80 kcal

yogurt -Magnesium 2%
-Sodium 36 mg
-Potassium 141 mg

Lunch:
- 1 cup of rice 0% 2.7 g 0.3 g -Vitamin B-6 5% -Calcium 1% -100 kcal
-Sodium 1 mg
-Potassium 35 mg

3 Glasses of water

- 3 strips of 110 mg 37 g 42 g -Vitamin B-6 15% -Calcium 1% -135 kcal

bacon -Vitamin D 10% -Sodium 1,717 mg
-Potassium 565 mg
 - 1 slice of 52 mg 21 g 6.7 g - -Calcium 51.00 mg -41 kcal
bangus -Sodium 72 mg
-Potassium 292 mg

- 1 piece 88 mg 27 g 14 g -Vitamin A 3% -Calcium 1% -164 kcal

chicken -Vitamin B-6 20% -Sodium 82 mg
breast -Potassium 223 mg

- 1 piece - 1.1 g 0.3 g -Vitamin 1% -Sodium 1 mg -80 kcal

banana -Vitamin B-6 20% -Potassium 358 mg
-Vitamin C 14%

Dinner:
- Vegetable 1.1 g 1.2 g -Vitamin A 8% -Calcium 34.9 mg -64 kcal
salad -Vitamin B1 10% -Phosphorus 114.2
-Vitamin B3 3% mg
-Vitamin C 80% -Magnesium 19.8 mg
3 glasses of water -Vitamin E 5% -Sodium 116 mg
-Vitamin B9 8% -Potassium 140.2 mg
-Iron 0.9 mg
-Zinc 0.2 mg

- 3 slices of 53 mg 21 g 6g -Vitamin B-6 20% -Magnesium 3% -366 kcal

ham -Vitamin D 8% -Sodium 1,203 mg
-Potassium 287 mg
- 1 piece of 373 mg 13 g 11 g -Vitamin A 10% -calcium 5% -86 kcal
hard boil egg -Vitamin B-6 5% -magnesium 2%
-Vitamin D 21% -sodium 124 mg
-potassium 126 mg

- 1 slice of 90 mg 26 g 15 g -Vitamin B-6 20% -Calcium 1%

cooked lean -Vitamin D 1% -Potassium 318 mg -41 kcal
beef -Sodium 72 mg

- 1 glass of milk 5 mg 3.4 g 1g -calcium 12% -170 kcal

-magnesium 2%
-sodium 44 mg
-potassium 150 mg

- 1 piece of 0.6 g 0.2 g -Vitamin A 11% -Magnesium 2%

watermelon -Vitamin C 13% -Sodium 1 mg -40 kcal
-Potassium 112 mg

Total 9 glasses of water a 1,154 mg 184.3 g 110.1 g 352 g 488 g 1,723 kcal
day