EXTRAS

MILK
BUTTER
PEANUT BUTTER
BREAD
BANANA
MACROS DAILY SUGAR
INTAKE % OATS
CARBS #DIV/0! EGG WHITES
PROTEIN #DIV/0! EGG YOLKS
FATS #DIV/0! PROTEIN
RICE

CALORIE DEFICIT= 1500

PLAN
PER KG WT
CARBS 165
PROTEIN 2.5 150
FATS 0.45 27

IN %AGE
QUANTITY CARBS PROTEIN FATS

0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
TOTAL 0 0 0

CALORIE CALCULATOR= 0

CARBS PROTEIN FATS

0 0 0

#DIV/0! #DIV/0! #DIV/0!

 NUTRITIONAL CHART

QUANTITY CARBS PROTEIN FATS

SUGAR 100 100 0 0
OATS 100 70 12 9
EGG WHITES 1 0 3 0
EGG YOLKS 1 0 2 4
PROTEIN 25 0 23 0
RICE 100 28 3 0
BREAD 100 49 9 3
BANANA 118 27 1.3 0
PEANUT BUTTER 100 18 30 49
BUTTER 100 0 0 82
MILK 100 4.4 3.2 3.5
RAISINS 100 75 3 0
CALORIE INTAKE

MONTH DAY

MARCH 2
3
4
5
6
7
8
DAY WISE

CALORIE

0
1680
1490
1520
1591
1088
1560
 Recommen
Vitamins ded daily
intake
Biotin
30 µg
(B-complex)
Folate
400 µg
(B-complex)

Vitamin A 600 µg
Vitamin
1,4 mg
B1(thiamin)
Vitamin
1,6 mg
B2(riboflavin)
Vitamin
18 mg
B3(niacin)
Vitamin
B5(patothenic 6 mg
acid)
Vitamin
2 mg
B6(pyridoxine)
Vitamin
6 µg
B12(cobalamine)
Vitamin C
75 mg
(ascorbic acid)
Vitamin D
5 µg
(cholecalciferol)
Vitamin E
10 mg
(tocopherol)
Vitamin K 80 µg

Recommen
Minerals ded daily
intake
Boron < 20 mg
Calcium 1000 mg
3400 mg
(in chloride
Chlorine form)
Chromium 120 µg
Copper 2 mg
Fluorine 3,5 mg
Iodine 150 µg
Iron 15 mg
Magnesium 350 mg
Manganese 5 mg
Molybdenum 75 µg
Nickel < 1 mg
Phosphorus 1000 mg
Potassium 3500 mg
Selenium 35 µg
Sodium 2400 mg
Vanadium < 1,8 mg
Zinc 15 mg
Vitamins informational pages

Biotin in food and as a supplement

Folate in food and as a supplement

Vitamin A in food and as a supplement
Vitamin B1 in food and as a supplement
Vitamin B2 in food and as a supplement
Vitamin B3 in food and as a supplement

Vitamin B5 in food and as a supplement

Vitamin B6 in food and as a supplement
Vitamin B12 in food and as a supplement
Vitamin C in food and as a supplement
Vitamin D in food and as a supplement
Vitamin E in food and as a supplement
Vitamin K in food and as a supplement

Over dosage

No information found
Doses larger than 1500 mg may cause stomach problems for sensitive individuals

No information found

Doses larger than 200 µg are toxic and may cause concentration problems and fainting
As little as 10 mg of copper can have a toxic effect
No information found
No information found
Doses larger than 20 mg may cause stomach upset, constipation and blackened stools
Doses larger than 400 mg may cause stomach problems and diarrhoea
Excess manganese may hinder iron adsorption
Doses larger than 200 µg may cause kidney problems and copper deficiencies
Products containing nickel may cause skin rash in case of allergies
Contradiction: the FDA states that doses larger than 250 mg may cause stomach problems for sensitive individuals
Large doses may cause stomach upsets, intestinal problems or heart rhythm disorder
Doses larger than 200 µg can be toxic
No information found
No information found
Doses larger than 25 mg may cause anaemia and copper deficiency
 Over dosage (mg or µg/d) ALFALFA
REVITAL H WOMEN
30
No information found

100 100
Doses larger than 400 µg may cause anaemia and may mask symptoms of a vitamin B12 deficiency

Extremely high doses (>9000 mg) can cause dry, scaly skin, fatigue, nausea, loss of appetite, bone
and joint pains and headaches 50
No toxic effects resulting from high doses have been observed 1
Doses higher than 200 mg may cause urine colour alteration 1.1
Doses larger than 150 mg may cause problems ranging from facial flushing to liver disease 12
Dose should not exceed 1200 mg; this may cause nausea and heartburn

Doses larger than 100 mg may cause numbness and tingling in hands and feet 2
Doses larger than 3000 µg may cause eye conditions 1 1
No impacts of over dose have been proven so far 40
Large doses (>50 µg) obtained form food can cause eating problems and ultimately disorientation,
coma and death 10 10
Doses larger than 1000 mg cause blood clotting, which results in increased likelihood of
haemorrhage in some individuals 10
Large doses of one form of vitamin K (menadione or K3) may result in liver damage or anaemia 25

3
stomach problems for sensitive individuals 250 250

may cause concentration problems and fainting 30

toxic effect 1.7

110
omach upset, constipation and blackened stools 21
stomach problems and diarrhoea 100 55
sorption 4
idney problems and copper deficiencies
skin rash in case of allergies
es larger than 250 mg may cause stomach problems for sensitive individuals 125
ts, intestinal problems or heart rhythm disorder
40

naemia and copper deficiency 10 12