DATA RECALL MINGGU, 22 MARET 2020

With the following foods you can fullfill the deficits

Deficit in protein: 18,1 g Recommended: 57,3 g/day

Tofu fresh 224 g 172.6 kcal

Curds with at most 10% fat (dry matter) 134 g 100.7 kcal
Beef lean fresh cooked 63 g 94.5 kcal
Pork lean 85 g 115.7 kcal
Turkey, breast fresh (white meat) 75 g 79.9 kcal
Beef liver cooked 81 g 119.6 kcal

Deficit in carbohydrate: 81,8 g Recommended: 276,8 g/day

Wholemeal bread 218 g 408.9 kcal

Oat flakes 129 g 478.1 kcal
Millet grain hulled 119 g 421.0 kcal
Rice hulled cooked 399 g 371.2 kcal
Egg noodles cooked 335 g 421.9 kcal
Mixed fruit dried 124 g 359.2 kcal
Boiled potatoes (R) 586 g 394.1 kcal

Deficit in dietary fiber: 18,6 g Recommended: 30,0 g/day

Wholemeal bread 214 g 402.0 kcal

Wheat wholemeal 180 g 564.5 kcal
Wholemeal biscuits 219 g 1029.5 kcal
Wholemeal noodles without eggs 161 g 521.4 kcal
Apricot dried 165 g 412.7 kcal
Carrot fresh 511 g 131.9 kcal
Peas green fresh cooked 351 g 293.6 kcal

Deficit in potassium: 2024,0 mg Recommended:3500,0 mg/day

Plums fresh 920 g 433.2 kcal

Banana fresh 515 g 489.9 kcal
Spinach leaves cooked 515 g 98.5 kcal
Kohlrabi fresh 533 g 131.1 kcal
Fennel fresh 410 g 100.9 kcal
Boiled potatoes (R) 620 g 416.8 kcal

Deficit in magnesium: 136,6 mg Recommended: 310,0 mg/day

Wholemeal bread 244 g 458.4 kcal

Oat flakes 98 g 363.7 kcal
Millet grain hulled 80 g 284.5 kcal
Spinach leaves fresh 236 g 41.1 kcal
Kohlrabi fresh 318 g 78.2 kcal
Purslane fresh 90 g 24.4 kcal
Sunflower see fresh 35 g 198.9 kcal
Legumes ripe 118 g 327.2 kcal

Deficit in calcium: 848,8 mg Recommended:1000,0 mg/day

Spring cabbage fresh cooked 480 g 132.9 kcal

Cow's milk partially skimmed boiled 696 g 344.2 kcal
Parmesan 71 g 311.4 kcal
Edam 106 g 375.8 kcal
Curds with at most 10% fat (dry matter) 707 g 532.5 kcal

Deficit in phosphorus: 294,4 mg Recommended: 700,0 mg/day

Crispbread 260 g 936.4 kcal

Emmenthal min. 45% fat (dry matter) 42 g 161.2 kcal

Deficit in iron: 11,4 mg Recommended: 15,0 mg/day

Wholemeal bread 427 g 802.1 kcal

Oat flakes 247 g 912.7 kcal
Spinach deep-frozen cooked 316 g 63.4 kcal
Black salsify fresh 344 g 57.6 kcal
Legumes ripe 226 g 628.6 kcal
Beef lean fresh cooked 371 g 560.9 kcal
Pork cooked 459 g 921.6 kcal
Beef liver cooked 168 g 246.9 kcal
Pork liver cooked 74 g 91.2 kcal

Deficit in zinc: 3,6 mg Recommended: 7,0 mg/day

Wholemeal bread 148 g 278.0 kcal

Wheat germ 30 g 93.2 kcal
Sweet corn fresh cooked 338 g 302.1 kcal
Soya bean protein textured (TVP) 81 g 231.0 kcal
Chanterelle dried 58 g 70.3 kcal
Hard cheese with at most 10% fat (dry matter) 71 g 118.2 kcal
Pork cooked 88 g 176.6 kcal
Beef liver cooked 76 g 112.4 kcal
Pork liver cooked 58 g 71.2 kcal

Deficit in Vit. A (retinolequiv.): 727,6 µg Recommended: 800,0 µg/day

Apricot fresh 244 g 103.3 kcal

Lamb's lettuce fresh 112 g 16.1 kcal
Spinach deep-frozen cooked 84 g 16.8 kcal
Spring cabbage fresh cooked 107 g 29.5 kcal
Fennel fresh 93 g 22.9 kcal
Carrot fresh 46 g 11.9 kcal
Camembert 201 g 578.4 kcal
Pork liver cooked 3g 4.3 kcal
Carrot salad cooked with oil (R) 66 g 50.3 kcal

Deficit in Vit. E (tocopherolequiv.): 8,7 mg Recommended: 12,0 mg/day

Raspberry fresh 950 g 322.3 kcal

Savoy cabbage fresh cooked 341 g 74.2 kcal
Black salsify tinned cooked 133 g 17.2 kcal
Hazelnut fresh 33 g 209.6 kcal
Almond fresh 33 g 188.8 kcal
Soya bean sausage tinned 229 g 670.9 kcal
Wheat germ oil 5g 43.7 kcal
Sunflower seed oil 14 g 122.2 kcal

Deficit in total folic acid: 280,8 µg Recommended: 400,0 µg/day

Orange fresh 1170 g 550.8 kcal

Spinach leaves fresh 360 g 62.8 kcal
Chinese cabbage fresh 338 g 46.1 kcal
Fennel fresh 281 g 69.1 kcal
Beetroot fresh 302 g 126.3 kcal
Radish white fresh 1170 g 159.4 kcal
Soja bean roasted 225 g 806.4 kcal
Veal liver cooked 114 g 166.5 kcal

Deficit in thiamine: 0,6 mg Recommended: 1,0 mg/day

Oat flakes 99 g 367.1 kcal

Wholemeal noodles without eggs 87 g 282.1 kcal
Soya beans dried 60 g 250.2 kcal
Peas green deep-frozen cooked 300 g 252.6 kcal
Sunflower see fresh 31 g 177.1 kcal
Soya bean flour (excess oil removed) bitter principle 47 g 92.1 kcal
Pork lean 65 g 88.3 kcal

Deficit in riboflavine: 0,8 mg Recommended: 1,2 mg/day

Almond fresh 124 g 709.0 kcal

Champignon cooked 197 g 29.7 kcal
Hard cheese min. 30% fat (dry matter) 154 g 550.4 kcal
Camembert 148 g 427.1 kcal
Pork liver cooked 21 g 25.8 kcal

Deficit in Vit. C (ascorbic acid): 9,8 mg Recommended: 100,0 mg/day

Strawberry fresh 15 g 4.8 kcal

Kiwi fresh 14 g 8.4 kcal
Orange fresh 20 g 9.2 kcal
Broccoli fresh cooked 16 g 3.7 kcal
Kohlrabi fresh 15 g 3.8 kcal
Red pepper fresh 7g 2.6 kcal