Nutrition
The micronutrients are minerals and vitamins. In the following analysis is divided into three parts, that is, the recommended daily intake (mg), the amount that is contained in the diet and other supplementary sources.
Micronutrients analysis
The Average requirement of Micronutrients:
(a) Minerals
The following shows the micronutrients and their recommended intake.
• Calcium: 1000mg/daily in an adult.
• Iron: daily intake should be 10mg.
• Magnesium: daily intake should be 300-400mg. (Martindale, 1994).
• Phosphorus: the daily intake should be 3500mg.
• Sodium: the daily intake should be 2400mg. (Artists Cooperative Groove Union U.A, 2004)
• Zinc: the daily intake should be 15mg.
• Potassium: the daily intake should be 4700mg.
• Copper: the daily copper intake should be 2mg.
• Manganese: the daily intake should be 5mg.
• Fluorine: the daily fluoride intake should be 3.5mg .
• Selenium: the daily intake should be 35mcg.
Amount in the diet
The following is the amount of minerals contained in the meal.
• Calcium: 822mg (inadequate)
• Iron: its 8.38mg (inadequate)
• Magnesium: Magnesium in the diet above is 162mg (inadequate)
• Phosphorus: its 923mg (inadequate)
• Sodium: the diet has 811mg (inadequate)
• Zinc: Its 10.38mg (inadequate)
• Potassium: the diet has 1602mg (inadequate)
• Copper: the diet has 4.345mg (adequate)
• Manganese: there is 4.169mg(inadequate)
• Fluorine: there is 8.6891mg(adequate)
• Selenium: the diet has 66.9mg (adequate)
Supplementary diets
The following are the foods that can be eaten to cater for the remaining recommended intake.
• Calcium: intake of yoghurt, cheese and buttermilk
• Iron: spinach, chard, turmeric, thyme, liver, egg yolks and dark green vegetables.
• Magnesium: salmon, cooked navy beans, pumpkin seeds, Swiss card, Chinook sunflower seeds, Halibut and cooked soybeans
• Phosphorus: seafood, vegetables, bone meal, and meat such as turkey, beef and cheeses.
• Sodium: table salt, olives, pickled diets, condiments, food additives and baking soda.
• Zinc: seafood, whole-grain products and liver.
• Copper: Adequate
• Potassium: bananas, tomatoes, potatoes, cod, flounder, cantaloupes and salmon
• Manganese: tea, vegetables and whole grain products
• Fluorine: Adequate
• Selenium: Adequate
(b) Vitamins
The following is the recommended vitamin intake in a diet.
• Vitamin C: the daily intake should be 75mg.
• Thiamin: the daily intake should be 50-100mg.
• Riboflavin: the daily intake should be 1.6mg.
• Niacin: the daily intake should be 18mg .
• Panthothenic acid: the daily intake should be 6mg.
• Vitamin B-6: the daily intake should be 2mg .
• Folate acid: the dairy dietary intake should be 400mcg
• Choline: the daily intake should be 425mg.
• Vitamin B-12: the daily intake should be 6mcg.
• Vitamin A: the daily intake should be 600mcg. (Agricultural Research Service, 2011)
• Carotene Beta: the daily intake should be 15-50mg.
• Carotene Alpha: the daily intake should be 2mg.
• Cryptoxanthin: the daily intake should be 2mg.
• Lycopene: the daily intake should be 7mg.
• Lutein and Zeaxanthin: the recommended daily intake should be 6-30mg.
• Vitamin E: the daily intake should be 15mg.
• Vitamin D: the daily intake should be 10mg. Vitamin K: the recommended daily intake should be 80mcg.
• Tocopheral: the recommended daily intake should be 10mg.
Amount in the diet
In the diet given above, the following is the amount contained.
• Vitamin C: the diet above has 120.8 (adequate)
• Thiamin: in the diet there is 4.812 (inadequate)
• Riboflavin: the diet has 6.207mg (adequate)
• Niacin: the diet has 16.675mg (inadequate)
• Panthothenic acid: in the diet there is 6.757mg.
• Vitamin B-6: the diet has 5.144 (adequate)
• Folate acid: in the diet there is 14mcg (adequate)
• Choline: there is 2.4mg (inadequate)
• Vitamin B-12: the amount is none (inadequate)
• Vitamin A: it has 369mcg (inadequate)
• Carotene Beta: the diet has 49mcg (inadequate)
• Carotene Alpha: there is 30mcg (inadequate)
• Cryptoxanthin: it has none (inadequate)
• Lycopene: there is none (inadequate)
• Lutein and Zeaxanthin: the diet has 650mcg (inadequate)
• Vitamin E: there is 4.07mg (inadequate)
• Vitamin D: it has 5.10mg (inadequate)
• Vitamin K: the diet has 0.1 mcg (inadequate)
• Tocopheral: in the diet there is 16mg (adequate)
Supplementary sources
The following are some of the foods that can be eaten to cater for the remaining recommended diet intake
• Vitamin C: (Adequate)
• Thiamin: (grains, liver, kidney, pork, nuts, soybeans and seeds.)
• Riboflavin: (Adequate)
• Niacin: (canned salmon, leafy green vegetable, poultry and milk.)
• Panthothenic acid: (Adequate)
• Vitamin B-6: (Adequate)
• Folate acid: (broccoli, yeast, sweet potatoes, molasses, kidney and liver.)
• Choline: (include boiled broccoli, Brussels and cauliflower)
• Vitamin B-12: (kidney, liver, fish, clams, oysters, salmon and yoghurt.)
• Vitamin A: (apricots, squash, carrots, broccoli spinach, pumpkin, butter, liver and turnip greens.)
• Carotene Beta: (vegetables that are dark green or orange yellow such as carrots, sweet potatoes, spinach and broccoli.)
• Catotene Alpha: (orange and yellow vegetables.)
• Cryptoxanthin: (are oranges and fruits that are red and vegetables; examples are papaya, cilantro and red pepper.)
• Lycopene: (watermelon, tomatoes, guava and grapefruits)
• Lutein and Zeaxanthin: (sources include egg yolks, corn, fruits and vegetables such as green peas and Brussels sprouts.)
• Vitamin E: (supplements include vegetable oil, green vegetables, margarine and wheat germ.)
• Vitamin D: (sources include whole eggs, margarine, sunlight, cheese, liver and salmon.)
• Vitamin K: (wheat bran, cereals, kales, lettuce, spinach, cabbage and cauliflower.)
• Tocopheral: (Adequate)
References
Agricultural Reseach Service. Nutrient Data Laboratory. Retrieved on 24th September from http://www.nal.usda.gov/fnic/foodcomp/search/
Martindale Jim (1994). Martindale’s Calculators Online Center. Retrieved on 24th September 2011 from http://www.martindalecenter.com/Calculators1B_4_Nut.html
Artists Cooperative Groove Union U.A (2004). Nutritional Value Calculator. Retrieved on 24th September from http://www.3.waisays.com/calculator.html