6772

FOODS

20-jan-22

7.30am

Coffee,cappuccino,caffeinated,double shot,soy milk 200 mL

Water,filtered 300 mL

Breakfast - 10am

Vogel's Original Mixed Grain Toast 2 thin slice

Avocado,raw 1/2 medium
Dip,hummus,commercial 1 tb
Garlic,fresh,raw 2 clove
Onion,mature,red,fresh,raw 1/4 small
Tomato,cherry 6 medium
Juice,100% juice,lemon,home squeezed 1 tb
Stonemill Himalayan Pink Rock Salt with Organic Whole Black Pepper 2 pinch
Herbs,basil,fresh 5g
Water,filtered 300 mL

Lunch 12-1:30pm

Mountain Bread Spinach Light Wraps 1/2 Serve

Falafel 80g
Dip,hummus,commercial 1 tb
Cucumber,common,unpeeled 1/4 small
Carrot,baby,fresh,peeled,raw 1 all sizes baby
carrot
Onion,mature,red,fresh,raw 1/4 small
Tomato,common,raw 1/4 medium
tomato
Mushroom,fresh,common,fresh 2 small mushroom
Capsicum,other,fresh,raw 1/4 small capsicum
Stonemill Himalayan Pink Rock Salt with Organic Whole Black Pepper 2 pinch
Melrose Organic Sunflower Mayonnaise 1/2 tb
Water,filtered 300 mL

Snack 4pm

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 Banana,fresh,cavendish 1 medium
Nuts,almonds,raw,with skin 7 almond
Hemp Foods Australia Hemp Protein Plant Based Wholefood Powder 5g
Absolute Organic Organic Coconut Yoghurt Alternative Natural 3 tb
Muesli,commercial,untoasted (natural),with dried fruit,with nuts 1 tb
Peanut butter,crunchy,no added salt 1/2 tb
Blueberries,fresh 20 berries
Water,filtered 300 mL

Dinner 7:30 - 8pm

Pizza base,homemade 1/2 base

Capsicum,green,fresh,baked,no added fat 40g
Quorn 2 Crispy Fillets Meat Free Soy Free 30g
Tomato,common,raw 6 medium slice
Cheese,soy 1 sandwich size
slice
Water,filtered 600 mL
Mushroom,fresh,common,baked,other 2 very small
mushroom

ANALYSIS SUMMARY

Avg/Day EAR EAR(%) Alerts

Weight (g) 3145
Energy (kJ) 6616
Protein (g) 52 44 120% <RDI
Total fat (g) 72
- Saturated fat (g) 19
- Trans Fatty Acids (g) 0
- Polyunsaturated fat (g) 16
- Monounsaturated fat (g) 32
Cholesterol (mg) 13
Carbohydrate (g) 156
Sugars (g) 44
Added Sugars (g) 6
Free Sugars (g) 6
Starch (g) 111
Water (g) 2791 <AI
Alcohol (g) 0
Dietary fibre (g) 40

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 Avg/Day EAR EAR(%) Alerts
Ash (g) 18
Thiamin (mg) 1.27 0.90 141%
Riboflavin (mg) 1.04 0.90 115% <RDI
Niacin (mg) 18.29
Niacin equivalents (mg) 28.31 11.00 257%
Vitamin C (mg) 170.99 30.00 570% <SDT
Vitamin E (mg) 24.13
Tocopherol, alpha (mg) 14.70
Vitamin B6 (by analysis) (mg) 1.20 1.10 110% <RDI
Vitamin B12 (µg) 0.83 2.00 41% <EAR, <RDI
Total folate (µg) 479.78
Folate,total DFE (µg) 558.55 320.00 175%
Folic acid (µg) 117.50
Food Folate (µg) 362.86
Total vitamin A equivalents (µg) 644.49 500.00 129% <RDI, <SDT
Retinol (µg) 70.80
Beta carotene equivalents (µg) 3442.72
Beta carotene (µg) 2521.60
Sodium (mg) 2321.00 >SDT
Potassium (mg) 3414.39 <SDT
Magnesium (mg) 444.52 255.00 174%
Calcium (mg) 558.30 840.00 66% <EAR, <RDI
Phosphorus (mg) 1007.52 580.00 174%
Iron (mg) 11.05 8.00 138% <RDI
Zinc (mg) 6.62 6.50 102% <RDI
Selenium (µg) 52.38 50.00 105% <RDI
Iodine (µg) 106.84 100.00 107% <RDI
kJ from protein (%) 13
kJ from fat (%) 41
kJ from saturated fat (%) 11
kJ from trans fat (%) 0
kJ from carbohydrate (%) 39
kJ from alcohol (%) 0
kJ from fibre (%) 5
kJ from others (%) 2
Fat as mono (%) 48
Fat as poly (%) 24
Fat as saturated (%) 29
Very long chain N3 fatty acids (g) 0.01 <AI, <SDT
F18D2CN6 linoleic (g) 16.60
F18D3N3 alpha-linolenic (ALA) (g) 1.84

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 Avg/Day EAR EAR(%) Alerts
F20D5N3 eicosapentaenoic (EPA) (g) 0.00
F22D5N3 docosapentaenoic (DPA) (g) 0.00
F22D6N3 docosahexaenoic (DHA) (g) 0.00
Tryptophan (g) 1
Salicylates VH
Amines VH
Glutamates VH
GRAINS (serve) 5.1
- Refined (serve) 3.4
- Wholegrains (serve) 1.7
· Wholegrains percent (%) 33
FRUIT (serve) 1.3
- Citrus, melons & berries (serve) 0.2
- Other fruit (serve) 1.1
- Fruit juice (serve) 0.0
· Fruit juice percent (%) 0
VEGETABLES (serve) 8.7
- Dark green vegetables (serve) 0.1
- Red & orange vegetables (serve) 1.2
- Tomatoes (serve) 0.8
- Other red & orange vegetables (serve) 0.4
- Starchy vegetables (serve) 0.0
- Potatoes (serve) 0.0
- Other starchy vegetables (serve) 0.0
· Starchy vegetables percent (%) 0
- Legumes (serve) 0.4
- Other vegetables (serve) 7.0
PROTEIN FOODS (serve) 1.9
- Red meats (serve) 0.0
- Poultry (serve) 0.0
- Eggs (serve) 0.0
- Processed meats (serve) 0.0
- Organ meats (serve) 0.0
- Seafood high in LC N-3 (serve) 0.0
- Seafood low in LC N-3 (serve) 0.0
- Nuts & seeds (serve) 0.9
- Legumes (serve) 0.2
- Soy products (serve) 0.9
DAIRY (serve) 0.7
- Milk (serve) 0.0
- Cheese (serve) 0.0

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 Avg/Day EAR EAR(%) Alerts
- Yoghurt (serve) 0.4
- Milk alternatives (serve) 0.4
OIL EQUIVALENTS (tsp) 14
SOLID FAT EQUIVALENTS (tsp) 1
ADDED SUGARS (tsp) 0
· kJ from added sugars (kJ) 11
· kJ from added sugars percent (%) 0
ALCOHOLIC DRINKS (sd) 0.0
UNCLASSIFIED WEIGHT (g) 80.0
· Unclassified weight percent (%) 3
UNCLASSIFIED kJ (kJ) 467.3
· Unclassified kJ percent (%) 7
Caffeine (mg) 225
NRVs based on: Female, 25 years, 73 kg, 172 cm, Moderate Activity

ESTIMATED AVERAGE REQUIREMENT (EAR)

Energy 56% EERM

Protein 120%
Thiamin 141%
Riboflavin 115%
Niacin.Eq 257%
Vitamin C
Vit.B6 110%
Vit.B12 41%
Folate-DFE 175%
Tot.Vit.A.Eq 129%
Magnesium 174%
Calcium 66%
Phosphorus 174%
Iron 138%
Zinc 102%
Selenium 105%
Iodine 107%
0% 100% 200% 300%

Avg/Day EAR EAR(%)

Protein (g) 52 44 120%
Thiamin (mg) 1.27 0.90 141%
Riboflavin (mg) 1.04 0.90 115%
Niacin equivalents (mg) 28.31 11.00 257%
Vitamin C (mg) 170.99 30.00 570%

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 Avg/Day EAR EAR(%)
Vitamin B6 (by analysis) (mg) 1.20 1.10 110%
Vitamin B12 (µg) 0.83 2.00 41%
Folate,total DFE (µg) 558.55 320.00 175%
Total vitamin A equivalents (µg) 644.49 500.00 129%
Magnesium (mg) 444.52 255.00 174%
Calcium (mg) 558.30 840.00 66%
Phosphorus (mg) 1007.52 580.00 174%
Iron (mg) 11.05 8.00 138%
Zinc (mg) 6.62 6.50 102%
Selenium (µg) 52.38 50.00 105%
Iodine (µg) 106.84 100.00 107%
NRVs based on: Female, 25 years, 73 kg, 172 cm, Moderate Activity

RECOMMENDED DIETARY INTAKES (RDI)

Energy 56% EERM

Protein 96%
Thiamin 116%
Riboflavin 94%
Niacin.Eq 202%
Vitamin C
Vit.B6 93%
Vit.B12 35%
Folate-DFE 140%
Tot.Vit.A.Eq 92%
Magnesium 143%
Calcium 56%
Phosphorus 101%
Iron 61%
Zinc 83%
Selenium 87%
Iodine 71%
0% 100% 200% 300%

Avg/Day RDI RDI(%)

Protein (g) 52 55 96%
Thiamin (mg) 1.27 1.10 116%
Riboflavin (mg) 1.04 1.10 94%
Niacin equivalents (mg) 28.31 14.00 202%
Vitamin C (mg) 170.99 45.00 380%
Vitamin B6 (by analysis) (mg) 1.20 1.30 93%
Vitamin B12 (µg) 0.83 2.40 35%

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 Avg/Day RDI RDI(%)
Folate,total DFE (µg) 558.55 400.00 140%
Total vitamin A equivalents (µg) 644.49 700.00 92%
Magnesium (mg) 444.52 310.00 143%
Calcium (mg) 558.30 1000.00 56%
Phosphorus (mg) 1007.52 1000.00 101%
Iron (mg) 11.05 18.00 61%
Zinc (mg) 6.62 8.00 83%
Selenium (µg) 52.38 60.00 87%
Iodine (µg) 106.84 150.00 71%
NRVs based on: Female, 25 years, 73 kg, 172 cm, Moderate Activity

ADEQUATE INTAKE (AI)

Water 100%
Fibre 160%
Vitamin E
Sodium
Potassium 122%
VLCN3 7%
F18D2CN6 207%
F18D3N3 230%
0% 100% 200% 300%

Avg/Day AI AI(%)
Water (g) 2791 2800 100%
Dietary fibre (g) 40 25 160%
Vitamin E (mg) 24.13 7.00 345%
Sodium (mg) 2321.00 460.00 505%
Potassium (mg) 3414.39 2800.00 122%
Very long chain N3 fatty acids (g) 0.01 0.09 7%
F18D2CN6 linoleic (g) 16.60 8.00 207%
F18D3N3 alpha-linolenic (ALA) (g) 1.84 0.80 230%
NRVs based on: Female, 25 years, 73 kg, 172 cm, Moderate Activity

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UPPER LEVEL OF INTAKE (UL)

Vitamin E 8%
Vit.B6 2%
Retinol 2%
Calcium 22%
Phosphorus 25%
Iron 25%
Zinc 17%
Selenium 13%
Iodine 10%
VLCN3 0%
0% 100% 200% 300%

Avg/Day UL UL(%)
Vitamin E (mg) 24.13 300.00 8%
Vitamin B6 (by analysis) (mg) 1.20 50.00 2%
Retinol (µg) 70.80 3000.00 2%
Calcium (mg) 558.30 2500.00 22%
Phosphorus (mg) 1007.52 4000.00 25%
Iron (mg) 11.05 45.00 25%
Zinc (mg) 6.62 40.00 17%
Selenium (µg) 52.38 400.00 13%
Iodine (µg) 106.84 1100.00 10%
Very long chain N3 fatty acids (g) 0.01 3.00 0%
NRVs based on: Female, 25 years, 73 kg, 172 cm, Moderate Activity

SUGGESTED DIETARY TARGETS (MINIMUMS)

Fibre 143%
Vitamin C 90%
Vitamin E 172%
Folate-DFE 186%
Tot.Vit.A.Eq 53%
Potassium 73%
VLCN3 1%
0% 100% 200% 300%

Avg/Day SDT-Min (%)

Dietary fibre (g) 40 28 143%
Vitamin C (mg) 170.99 190.00 90%
Vitamin E (mg) 24.13 14.00 172%
Folate,total DFE (µg) 558.55 300.00 186%

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 Avg/Day SDT-Min (%)
Total vitamin A equivalents (µg) 644.49 1220.00 53%
Potassium (mg) 3414.39 4700.00 73%
Very long chain N3 fatty acids (g) 0.01 0.43 1%
NRVs based on: Female, 25 years, 73 kg, 172 cm, Moderate Activity

SUGGESTED DIETARY TARGETS (MAXIMUMS)

Sodium 116%
0% 100% 200% 300%

Avg/Day SDT-Max (%)

Sodium (mg) 2321.00 2000.00 116%
NRVs based on: Female, 25 years, 73 kg, 172 cm, Moderate Activity

GOALS (MINIMUMS)

Unable to show graph - no values

GOALS (MAXIMUMS)

Unable to show graph - no values

RATIO ENERGY FROM PROTEIN, FAT, CARBOHYDRATE AND ALCOHOL

%kJ-Protein 13%

%kJ-Fat 41%

%Sat Fat 11%

%Trans Fat 0%
%kJ-Carb 39%

%kJ-Alcohol 0%
%Fibre 5%

%kJ-Others 2%
0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%

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RATIO POLY, MONO AND SATURATED FATS

Poly-24%
Sat-29%

Mono-48%

FOOD LIST

Ingredient Weight(%)
Water 57.2
Coffee 6.4
Tomato 5.6
Pizza base 3.66
Banana 3.12
Capsicum 2.87
Falafel 2.54
Avocado 2.53
Absolute Organic Organic Coco 1.98
Onion 1.88
Vogel's Original Mixed Grain T 1.84
Mushroom 1.68
Cucumber 1.56

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Ingredient Weight(%)
Dip 1.27
Quorn 2 Crispy Fillets Meat Fre 0.95
Blueberries 0.76
Juice 0.67
Cheese 0.67
Carrot 0.57
Mountain Bread Spinach Light 0.40
Peanut butter 0.40
Melrose Organic Sunflower Ma 0.34
Muesli 0.30
Nuts 0.27
Garlic 0.19
Herbs 0.16
Hemp Foods Australia Hemp P 0.16
Stonemill Himalayan Pink Rock 0.05

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CONTRIBUTIONS BY DAY/MEAL

Weight Energy Protein Fat Sat.Fat Trans Fat Poly.Fat Mono.Fat

20-Jan-22 3145.15 6615.94 52.50 72.43 19.41 0.36 16.16 32.31
7.30am 500.00 291.81 5.28 2.57 0.46 0.02 1.36 0.51
Breakfast - 10am 567.80 1343.34 9.28 15.71 2.27 0.05 2.83 9.63
Lunch 12-1:30pm 648.85 1488.39 13.18 17.07 2.62 0.13 5.13 8.34
Snack 4pm 519.70 1689.73 10.62 23.05 11.97 0.03 2.10 7.98
Dinner 7:30 - 8pm 908.80 1802.67 14.13 14.03 2.09 0.12 4.73 5.85

Cholesterol Carbohydra Sugars Added Sug Free Sugars Starch Water Alcohol
20-Jan-22 12.75 156.33 44.13 6.00 6.01 110.74 2790.61 0.00
7.30am 0.00 5.96 2.86 1.96 1.96 1.85 479.94 0.00
Breakfast - 10am 0.00 28.96 4.76 0.00 0.00 24.17 487.59 0.00
Lunch 12-1:30pm 2.59 29.90 10.45 2.05 2.05 19.26 563.20 0.00
Snack 4pm 10.01 32.85 19.88 1.09 1.09 12.98 447.20 0.00
Dinner 7:30 - 8pm 0.14 58.66 6.19 0.91 0.91 52.47 812.68 0.00

Fibre Ash Thiamin Riboflavin Niacin Niacin.Eq Vit.C Vit.E

20-Jan-22 40.04 17.69 1.27 1.04 18.29 28.31 170.99 24.13
7.30am 0.75 1.67 0.03 0.29 4.11 4.88 0.16 1.05
Breakfast - 10am 12.73 4.45 0.34 0.11 3.90 5.63 32.32 8.25
Lunch 12-1:30pm 14.87 5.86 0.34 0.14 4.38 7.09 84.84 8.76
Snack 4pm 6.60 2.77 0.17 0.40 2.97 4.93 5.15 4.44
Dinner 7:30 - 8pm 5.09 2.93 0.39 0.11 2.94 5.78 48.52 1.63

Toc.alpha Vit.B6 Vit.B12 Folate-Tota Folate-DFE Folic acid Folate-Foo Tot.Vit.A.E

20-Jan-22 14.70 1.20 0.83 479.78 558.55 117.50 362.86 644.49
7.30am 1.04 0.11 0.51 14.96 15.71 1.12 13.84 56.17
Breakfast - 10am 3.78 0.31 0.06 198.63 261.27 93.38 105.83 87.48

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Snack 4pm 4.25 0.27 0.26 71.26 71.26 0.00 71.26 22.73
Dinner 7:30 - 8pm 1.37 0.20 0.00 70.25 70.25 0.00 70.25 63.38

Retinol B.Carot.Eq Beta carot Sodium Potassium Magnesiu Calcium Phosphoru

20-Jan-22 70.80 3442.72 2521.60 2321.00 3414.39 444.52 558.30 1007.52
7.30am 56.17 0.00 0.00 63.10 638.63 65.08 121.91 108.07
Breakfast - 10am 0.00 525.50 491.04 585.49 732.18 101.24 107.97 186.79
Lunch 12-1:30pm 0.00 2489.80 1647.22 933.83 772.89 66.72 108.15 223.30
Snack 4pm 14.13 49.08 38.30 13.20 717.06 123.18 168.14 241.36
Dinner 7:30 - 8pm 0.50 378.33 345.03 725.38 553.62 88.30 52.12 248.00

Iron Zinc Selenium Iodine %kJ-Protein %kJ-Fat% %Sat Fat% %Trans Fat
20-Jan-22 11.05 6.62 52.38 106.84 13.49 40.50 10.86 0.20
7.30am 0.58 0.25 2.36 2.11 30.78 32.64 5.79 0.28
Breakfast - 10am 2.40 1.68 10.71 37.71 11.75 43.27 6.26 0.13
Lunch 12-1:30pm 4.16 1.54 15.59 8.59 15.06 42.43 6.52 0.34
Snack 4pm 1.36 1.56 6.14 16.02 10.69 50.47 26.22 0.07
Dinner 7:30 - 8pm 2.54 1.60 17.58 42.41 13.32 28.79 4.29 0.25

%kJ-Carb% %kJ-Alcoho %Fibre% %kJ-Others %Mono% %Poly% %Sat% VLCN3

20-Jan-22 39.13 0.00 4.84 2.03 47.60 23.81 28.60 0.01
7.30am 26.46 0.00 2.07 8.06 21.84 58.56 19.60 0.00
Breakfast - 10am 36.26 0.00 7.58 1.14 65.38 19.21 15.41 0.00
Lunch 12-1:30pm 33.23 0.00 7.99 1.29 51.83 31.87 16.30 0.00
Snack 4pm 31.88 0.00 3.13 3.84 36.17 9.53 54.30 0.00
Dinner 7:30 - 8pm 54.98 0.00 2.26 0.65 46.16 37.35 16.49 0.00

F18D2CN6 F18D3N3 F20D5N3 F22D5N3 F22D6N3 Tryp Salicylates Amines

20-Jan-22 16.60 1.84 0.00 0.00 0.00 0.65 VH VH
7.30am 1.32 0.04 0.00 0.00 0.00 0.05 H L
Breakfast - 10am 3.35 0.73 0.00 0.00 0.00 0.11 VH VH

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Snack 4pm 2.09 0.04 0.00 0.00 0.00 0.15 VH VH
Dinner 7:30 - 8pm 4.39 0.46 0.00 0.00 0.00 0.20 VH VH

Glutamate Grains Refined-Gr Wholegrai %Wholegr Fruit Citrus Other-Fruit

20-Jan-22 VH 5.07 3.40 1.68 33.07 1.31 0.20 1.10
7.30am L 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Breakfast - 10am H 1.43 0.00 1.43 100.00 0.07 0.07 0.00
Lunch 12-1:30pm VH 0.42 0.42 0.00 0.00 0.00 0.00 0.00
Snack 4pm H 0.24 0.00 0.24 100.00 1.24 0.13 1.10
Dinner 7:30 - 8pm VH 2.98 2.98 0.00 0.00 0.00 0.00 0.00

Fruit-Juice %Fruit-juic Vegetables Dark-Green Red-Orang Tomatoes Other-Red- Starchy-Ve

20-Jan-22 0.00 0.00 8.67 0.06 1.25 0.83 0.41 0.00
7.30am 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Breakfast - 10am 0.00 0.00 5.75 0.06 0.21 0.21 0.00 0.00
Lunch 12-1:30pm 0.00 0.00 1.91 0.00 0.60 0.18 0.41 0.00
Snack 4pm 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Dinner 7:30 - 8pm 0.00 0.00 1.01 0.00 0.44 0.44 0.00 0.00

Potatoes Other-Starc %Starchy-v Legumes Other-Veg Protein-Fo Red-Meats Poultry

20-Jan-22 0.00 0.00 0.00 0.36 7.00 1.95 0.00 0.00
7.30am 0.00 0.00 0.00 0.00 0.00 0.10 0.00 0.00
Breakfast - 10am 0.00 0.00 0.00 0.18 5.30 0.16 0.00 0.00
Lunch 12-1:30pm 0.00 0.00 0.00 0.18 1.13 0.16 0.00 0.00
Snack 4pm 0.00 0.00 0.00 0.00 0.00 0.73 0.00 0.00
Dinner 7:30 - 8pm 0.00 0.00 0.00 0.00 0.57 0.80 0.00 0.00

Eggs Processed- Organ-Mea Seafood-Hi Seafood-Lo Nuts-Seeds Legumes Soy

20-Jan-22 0.00 0.00 0.00 0.00 0.00 0.86 0.19 0.90
7.30am 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.10
Breakfast - 10am 0.00 0.00 0.00 0.00 0.00 0.07 0.09 0.00

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Snack 4pm 0.00 0.00 0.00 0.00 0.00 0.73 0.00 0.00
Dinner 7:30 - 8pm 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.80

Dairy Milk Cheese Yoghurt Milk-Alt Oils Solid-Fats Added-Sug

20-Jan-22 0.73 0.00 0.00 0.38 0.35 13.90 0.72 0.16
7.30am 0.35 0.00 0.00 0.00 0.35 0.53 0.02 0.00
Breakfast - 10am 0.00 0.00 0.00 0.00 0.00 3.97 0.04 0.00
Lunch 12-1:30pm 0.00 0.00 0.00 0.00 0.00 3.59 0.11 0.00
Snack 4pm 0.38 0.00 0.00 0.38 0.00 2.72 0.53 0.00
Dinner 7:30 - 8pm 0.00 0.00 0.00 0.00 0.00 3.09 0.01 0.16

kJ-Added-s %kJ-add-su Alcoholic-D Unclassifie Unclassifie Unclassifie Unclassifie Caffeine

20-Jan-22 10.70 0.16 0.00 80.03 2.54 467.32 7.06 224.91
7.30am 0.00 0.00 0.00 0.00 0.00 0.00 0.00 224.81
Breakfast - 10am 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Lunch 12-1:30pm 0.00 0.00 0.00 80.03 12.33 467.32 31.40 0.00
Snack 4pm 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.10
Dinner 7:30 - 8pm 10.70 0.59 0.00 0.00 0.00 0.00 0.00 0.00

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