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Analysis of the food record for Yumna Ghina Alfiah

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Food Amount energy carbohydr.
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BREAKFAST
Rice hulled 140 g 488,5 kcal 108,8 g
Spinach leaves cooked 100 g 19,1 kcal 0,5 g
Fried Tempe 150 g 504,1 kcal 11,7 g
Fried Tahu 400 g 460,0 kcal 10,0 g

Meal analysis: energy 1471,7 kcal (55 %), carbohydrate 131,0 g (38 %)

LUNCH
Rice hulled 140 g 488,5 kcal 108,8 g
Chicken fryer, breast fresh (white meat) 50 g 50,9 kcal 0,0 g
Cow's milk liquid milk, min. 45% fat (dry matter) 200 g 128,6 kcal 9,5 g

Meal analysis: energy 668,0 kcal (25 %), carbohydrate 118,3 g (34 %)

DINNER
Breading 40 g 143,3 kcal 29,4 g
Chocolate topping 100 g 396,0 kcal 63,9 g
Tea black with sugar (beverage) 200 g 16,7 kcal 3,9 g

Meal analysis: energy 556,1 kcal (21 %), carbohydrate 97,2 g (28 %)

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Result
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Nutrient analysed recommended percentage
content value value/day fulfillment
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energy 2695,8 kcal 2729,4 kcal 99 %
water 904,0 g 2700,0 g 33 %
protein 123,4 g(18%) 80,0 g(12 %) 154 %
fat 96,9 g(31%) 92,6 g(< 30 %) 105 %
carbohydr. 346,6 g(51%) 389,6 g(> 55 %) 89 %
dietary fiber 24,6 g 30,0 g 82 %
alcohol 0,0 g - -
PUFA 1,8 g 10,0 g 18 %
cholesterol 59,0 mg - -
Vit. A 954,5 µg 800,0 µg 119 %
carotene 20,3 mg - -
Vit. E (eq.) 2,9 mg 12,0 mg 24 %
Vit. B1 0,5 mg 1,0 mg 51 %
Vit. B2 1,1 mg 1,2 mg 88 %
Vit. B6 1,1 mg 1,2 mg 90 %
tot. fol.acid 186,3 µg 400,0 µg 47 %
Vit. C 33,5 mg 100,0 mg 33 %
sodium 441,8 mg 2000,0 mg 22 %
potassium 2004,4 mg 3500,0 mg 57 %
calcium 1777,8 mg 1000,0 mg 178 %
magnesium 416,9 mg 310,0 mg 134 %
phosphorus 1044,0 mg 700,0 mg 149 %
iron 10,5 mg 15,0 mg 70 %
zinc 5,7 mg 7,0 mg 82 %
With the following foods you can fullfill the deficits

Deficit in carbohydrate: 43,0 g Recommended: 389,6 g/day

Wholemeal bread 115 g 215.2 kcal

Oat flakes 68 g 251.6 kcal
Millet grain hulled 63 g 221.6 kcal
Rice hulled cooked 210 g 195.4 kcal
Egg noodles cooked 176 g 222.0 kcal
Mixed fruit dried 65 g 189.0 kcal
Boiled potatoes (R) 308 g 207.1 kcal

Deficit in poly unsaturated fatty acid: 8,2 g Recommended: 10,0 g/day

Walnut European 19 g 125.8 kcal

Olive oil 88 g 774.6 kcal
Wheat germ oil 13 g 117.6 kcal
Sunflower seed oil 13 g 117.8 kcal
Safflower oil 11 g 97.0 kcal

Deficit in dietary fiber: 5,4 g Recommended: 30,0 g/day

Wholemeal bread 62 g 116.2 kcal

Wheat wholemeal 52 g 163.2 kcal
Wholemeal biscuits 63 g 297.7 kcal
Wholemeal noodles without eggs 47 g 150.8 kcal
Apricot dried 48 g 119.3 kcal
Carrot fresh 148 g 38.1 kcal
Peas green fresh cooked 101 g 84.9 kcal

Deficit in potassium: 1495,6 mg Recommended:3500,0 mg/day

Plums fresh 680 g 320.1 kcal

Banana fresh 381 g 362.0 kcal
Spinach leaves cooked 381 g 72.8 kcal
Kohlrabi fresh 394 g 96.9 kcal
Fennel fresh 303 g 74.5 kcal
Boiled potatoes (R) 457 g 307.2 kcal

Deficit in iron: 4,5 mg Recommended: 15,0 mg/day

Wholemeal bread 169 g 318.2 kcal

Oat flakes 98 g 362.0 kcal
Spinach deep-frozen cooked 125 g 25.2 kcal
Black salsify fresh 137 g 22.8 kcal
Legumes ripe 90 g 249.3 kcal
Beef lean fresh cooked 147 g 222.5 kcal
Pork cooked 182 g 365.6 kcal
Beef liver cooked 67 g 97.9 kcal
Pork liver cooked 29 g 36.2 kcal

Deficit in zinc: 1,3 mg Recommended: 7,0 mg/day

Wholemeal bread 53 g 99.9 kcal

Wheat germ 11 g 33.5 kcal
Sweet corn fresh cooked 121 g 108.5 kcal
Soya bean protein textured (TVP) 29 g 83.0 kcal
Chanterelle dried 21 g 25.3 kcal
Hard cheese with at most 10% fat (dry matter) 25 g 42.5 kcal
Pork cooked 32 g 63.5 kcal
Beef liver cooked 27 g 40.4 kcal
Pork liver cooked 21 g 25.6 kcal

Deficit in Vit. E (tocopherolequiv.): 9,1 mg Recommended: 12,0 mg/day

Raspberry fresh 1000 g 339.5 kcal

Savoy cabbage fresh cooked 360 g 78.2 kcal
Black salsify tinned cooked 141 g 18.1 kcal
Hazelnut fresh 35 g 220.8 kcal
Almond fresh 35 g 198.9 kcal
Soya bean sausage tinned 242 g 706.7 kcal
Wheat germ oil 5g 46.0 kcal
Sunflower seed oil 15 g 128.8 kcal

Deficit in total folic acid: 213,7 µg Recommended: 400,0 µg/day

Orange fresh 890 g 419.2 kcal

Spinach leaves fresh 274 g 47.8 kcal
Chinese cabbage fresh 257 g 35.1 kcal
Fennel fresh 214 g 52.6 kcal
Beetroot fresh 230 g 96.1 kcal
Radish white fresh 890 g 121.3 kcal
Soja bean roasted 171 g 613.7 kcal
Veal liver cooked 87 g 126.8 kcal

Deficit in thiamine: 0,5 mg Recommended: 1,0 mg/day

Oat flakes 83 g 306.6 kcal

Wholemeal noodles without eggs 73 g 235.7 kcal
Soya beans dried 50 g 209.0 kcal
Peas green deep-frozen cooked 251 g 211.0 kcal
Sunflower see fresh 26 g 147.9 kcal
Soya bean flour (excess oil removed) bitter principle 39 g 76.9 kcal
Pork lean 54 g 73.8 kcal

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

Almond fresh 24 g 136.3 kcal

Champignon cooked 38 g 5.7 kcal
Hard cheese min. 30% fat (dry matter) 30 g 105.8 kcal
Camembert 29 g 82.1 kcal
Pork liver cooked 4g 5.0 kcal

Deficit in pyridoxine: 0,1 mg Recommended: 1,2 mg/day

Wheat wholemeal flour 25 g 76.7 kcal

Millet grain hulled 15 g 53.9 kcal
Rice not hulled 17 g 59.6 kcal
Rice parboiled 28 g 99.8 kcal
Banana fresh 31 g 29.4 kcal
Brussels sprouts fresh cooked 67 g 18.8 kcal
Sardine cooked 14 g 19.8 kcal
Salmon fresh 14 g 18.3 kcal
Pork liver cooked 17 g 21.3 kcal

Deficit in Vit. C (ascorbic acid): 66,5 mg Recommended: 100,0 mg/day

Strawberry fresh 102 g 32.8 kcal

Kiwi fresh 94 g 57.1 kcal
Orange fresh 133 g 62.6 kcal
Broccoli fresh cooked 109 g 25.2 kcal
Kohlrabi fresh 104 g 25.6 kcal
Red pepper fresh 48 g 17.5 kcal

Kesimpulan:
Berdasarkan pola makan saya selama 24 jam dari nutrisurvey yang dilakukan, saya
kekurangan asupan karbohidrat. Karbohidrat yang saya dapatkan sebesar 43,0 g dari yang
direkomendasikan yaitu sebesar 389,6 g. Lemak yang saya dapatkan hampir memenuhi yaitu
sebesar 8,2 g dari 10,0 g yang seharusnya saya dapatkan. Selain kekurangan karbohidrat dan lemak,
saya juga kekurangan asupan serat. Serat yang saya dapatkan hanya sebesar 5,2 g dari yang
direkomendasikan yaitu sebesar 30,0 g. Kalium yang saya dapatkan sebesar 1495,6 mg dari 3500,0
mg. Besi yang saya dapatkan sebesar 4,5 mg dari 15,0 mg. Seng yang saya dapatkan sebesar 1,3 mg
dari 7,0 mg. Asupan Vit. E yang saya dapatkan hampir memenuhi yaitu sebesar 9,1 mg dari 12,0
mg, Asam folat yang saya dapatkan hanya sebesar 213,7 mikrogram dari 400,0 mikrogram. Thiamin
yang saya dapatkan hanya setengah dari yang direkomendasikan. Riboflavin yang saya dapatkan
hanya sebesar 0,1 mg dari 1,2 mg. Vitamin B6 yang didapatkan 0,1 mg dari 1,2 mg begitupula
dengan Vit. C yang saya dapatkan tidak memenuhi. Jadi, dapat disimpulkan saya masih kekurangan
banyak asupan kandungan gizi dan saya harus memperbaiki pola makan, jadwal makan apa saja
yang akan saya makan agar kebutuhan gizi saya tercukupi dan tidak mengalami defisiensi.