3 kilograms of Jackfruit for $2.30, and potatoes I almost forgot about.
Today at about 11:25 am after having eaten about 700 grams of the jackfruit mentioned in the title and after eating some potatoes with about a 3/4 serving of a green multi supplement powder I have I felt rather full even though it was already lunch time and I expected to feel like I needed to eat more. I should clarify and say that I did not only feel full, but I even felt somewhat energized and like I had had enough nutrients.
I talked to a new friend I made for a good 30-40 minutes and whom I explained some things about my diet to. Since she found some nutritional figures I shared about eating jackfruit, mango to be quite interesting I then decided to go on www.cronometer.com to check what kind of nutrition was in the jackfruit and potatoes I had just eaten.
I was surprised to find that I was right in feeling that my body had been rather satisfied as cronometer was saying that I had hit 62% of my nutrient targets. I was not only reaching that 62% for all nutrient targets, but had even consumed 59% of what I need for zinc in one day which is something that I have been having trouble with these days since one my main sources I know to eat here in Southeast Asia has gone out out of season.
Further below are the screenshots from cronometer to show how it went:
Nutrients left to eat today and how much I have eaten of them so far:
Calcium: 314mg - 31%
Selenium: 6.3ug - 11%
Omega 3: 0.6g - 39%
Omega 6: 0.8g - 5%
Vitamin K: 7.3 ug -6%
Vitamin E: 2.8mg -19%
Zinc: 6.5mg- 59%
Sodium: 55.6mg - 4%
Protein: 23.1g- 41%
Omega 3: 0.6g - 39% I might eat about 5-6 bananas later today to reach at least 50% for Omega 3s. If i can buy two cherimoya fruits that would get me to what I need for omega 3.
Omega 6: 0.8g - 5% I would need to buy almonds to supplement omega 6, but that might be expensive especially here where I am living so I will rely on peanuts for this for now and get 50% of the omega 6 i need from eating 100 grams of peanuts.
Vitamin K: 7.3 ug -6% - Leafy green usually have this. If I can cook later I will eat some leafy greens.
Vitamin E: 2.8mg -19% I will eat 2-3 mangoes for this later and reach 100%.
Zinc: 6.5mg- 59%
If I cook brown rice today that will have some more zinc and I could reach 80% with that.
Sodium: 55.6mg - 4%
Dragon fruit has sodium which is what I might also buy for Calcium. I might buy seaweed for this later this week.
Protein: 23.1g- 41%
The brown rice I might be using for zinc will have protein as will some of the fruits I am planning to eat.
UPDATE (4 weeks later): I might have forgotten at the time of writing this that I had sea salt which can be used to satisfy the sodium nutrition goals desired. I might not have had sea salt at the time of writing this.
I talked to a new friend I made for a good 30-40 minutes and whom I explained some things about my diet to. Since she found some nutritional figures I shared about eating jackfruit, mango to be quite interesting I then decided to go on www.cronometer.com to check what kind of nutrition was in the jackfruit and potatoes I had just eaten.
I was surprised to find that I was right in feeling that my body had been rather satisfied as cronometer was saying that I had hit 62% of my nutrient targets. I was not only reaching that 62% for all nutrient targets, but had even consumed 59% of what I need for zinc in one day which is something that I have been having trouble with these days since one my main sources I know to eat here in Southeast Asia has gone out out of season.
Further below are the screenshots from cronometer to show how it went:
Nutrients left to eat today and how much I have eaten of them so far: Calcium: 314mg - 31%
Selenium: 6.3ug - 11%
Omega 3: 0.6g - 39%
Omega 6: 0.8g - 5%
Vitamin K: 7.3 ug -6%
Vitamin E: 2.8mg -19%
Zinc: 6.5mg- 59%
Sodium: 55.6mg - 4%
Protein: 23.1g- 41%
Calcium, Zinc, Selenium,Sodium have been lacking in my diet and have been hard to get so I will be sure to thnk of them when planning what else I will be eating. Nevertheless I was happy to be eating potatoes because of their iodine content which is a nutrient which is not even analyzed by cronometer.com and which I consider very important. Here is the list of the nutrients again with information on which foods I might
supplement them with:-Calcium: 314mg - 31% <-- I bought bok choy (100mg per 100g), okra(70mg per 100g) and might later buy chinese brocolli to adress this lack. I might later buy 2-4 kg of dragonfruit(100g per 100g) in the next two days to make sure I am at least averaging at 1000mg of Calcium per day this week. Here is a recommendation given by my friend's dietician: It is better if you can eat 1000mg of Calcium per day, but as long as you are hitting 1000mg on average over the course of the week while eating at least some Calcium each day then that should be a good start. - Selenium: 6.3ug - 11% - Selenium is a tough one to get on a vegan diet. Today I bought 500 grams of shelled unsalted peanuts to eat this week since I could not buy cherimoya fruits which are what I usually use for Selenium. A single cherimoya fruit contains 47mg of selenium which is 85% of what I need in one day.
supplement them with:-Calcium: 314mg - 31% <-- I bought bok choy (100mg per 100g), okra(70mg per 100g) and might later buy chinese brocolli to adress this lack. I might later buy 2-4 kg of dragonfruit(100g per 100g) in the next two days to make sure I am at least averaging at 1000mg of Calcium per day this week. Here is a recommendation given by my friend's dietician: It is better if you can eat 1000mg of Calcium per day, but as long as you are hitting 1000mg on average over the course of the week while eating at least some Calcium each day then that should be a good start. - Selenium: 6.3ug - 11% - Selenium is a tough one to get on a vegan diet. Today I bought 500 grams of shelled unsalted peanuts to eat this week since I could not buy cherimoya fruits which are what I usually use for Selenium. A single cherimoya fruit contains 47mg of selenium which is 85% of what I need in one day.
Omega 3: 0.6g - 39% I might eat about 5-6 bananas later today to reach at least 50% for Omega 3s. If i can buy two cherimoya fruits that would get me to what I need for omega 3.
Omega 6: 0.8g - 5% I would need to buy almonds to supplement omega 6, but that might be expensive especially here where I am living so I will rely on peanuts for this for now and get 50% of the omega 6 i need from eating 100 grams of peanuts.
Vitamin K: 7.3 ug -6% - Leafy green usually have this. If I can cook later I will eat some leafy greens.
Vitamin E: 2.8mg -19% I will eat 2-3 mangoes for this later and reach 100%.
Zinc: 6.5mg- 59%
If I cook brown rice today that will have some more zinc and I could reach 80% with that.
Sodium: 55.6mg - 4%
Dragon fruit has sodium which is what I might also buy for Calcium. I might buy seaweed for this later this week.
Protein: 23.1g- 41%
The brown rice I might be using for zinc will have protein as will some of the fruits I am planning to eat.
UPDATE (4 weeks later): I might have forgotten at the time of writing this that I had sea salt which can be used to satisfy the sodium nutrition goals desired. I might not have had sea salt at the time of writing this.
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