Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Robert get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle and being vegan.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Robert’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Robert with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
4.6
Zinc : Copper
11.4
Potassium : Sodium
0.8
Calcium : Magnesium
3.2
Iron : Copper
11.6
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Robert’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Potassium 59%
Sodium 69%
Magnesium 75%
Folate 118%
Calcium 120%
Zinc 121%
Thiamin (B1) 122%
Panto Acid (B5) 135%
Vitamin E 156%
Copper 159%
Niacin (B3) 160%
Phosphorus 166%
Vitamin B6 183%

optimal foods for you

The foods listed below will provide Robert with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Plant based foods

food name nutrient density energy density insulin load
black beans 1303.8 3.41 73%
candied fruit -3.1 3.22 98%
white flour -3.0 3.67 92%
wheat flour -2.8 3.63 91%
kidney beans 770.0 3.37 74%
garbanzo beans 394.2 3.78 69%
shallots 5.5 3.48 80%
buckwheat 43.4 3.43 78%
oat bran 941.7 2.46 65%
poi 41.8 1.12 97%
sprouted wheat -42.9 1.98 90%
cornmeal -757.4 3.70 89%
lemongrass 154.1 0.99 93%
bulgur -365.1 3.42 81%
lupin seeds 831.8 3.71 51%
egg noodles, enriched -207.2 4.75 64%
cornmeal, white -548.6 3.62 81%
cornmeal, yellow -548.6 3.62 81%
Oats -146.8 3.89 70%
garlic -0.3 1.49 89%
rye flour -563.3 3.49 81%
potato 12.2 0.93 91%
raisins -762.4 2.96 89%
dried currants -686.8 2.83 88%
corn-starch -1574.4 3.81 99%
plantains -87.4 1.22 90%
corn flour, masa -756.8 3.63 82%
corn flour, whole-grain -698.3 3.61 81%
corn flour, whole yellow -698.3 3.61 81%
rye grain -449.1 3.38 77%
taro 38.8 1.42 85%
grapefruit juice -98.6 0.46 95%
corn grain, yellow -696.8 3.65 79%
jerusalem-artichokes 131.6 0.73 87%
rye flour 92.2 3.25 64%
tangerine juice -121.6 0.50 95%
rice flour -1352.6 3.66 92%
barley, hulled -414.6 3.54 73%
wheat, soft white -522.1 3.40 76%
prune juice -155.8 0.71 93%
grapes -84.9 0.67 91%
peas -44.5 3.52 63%
canned pineapple -102.3 0.52 92%
yam -33.3 1.16 85%
oat flour -469.9 4.04 67%
sweet potato 213.6 0.90 81%
couscous -359.9 1.12 91%
canned tangerines -294.8 0.61 94%
amaranth leaves 242.4 0.21 86%
rice, brown, long-grain -193.7 1.23 86%
apricot nectar -288.8 0.56 94%
almond butter 880.5 6.14 16%
wild rice -179.5 1.01 86%
leeks 102.3 0.61 83%
white rice -1739.0 3.65 95%
millet, cooked -251.0 1.19 85%
apricots -10.7 0.48 86%
rice noodles -577.7 1.08 93%
quince -69.9 0.57 86%
canned peaches -450.1 0.74 92%
grapefruit 36.2 0.33 85%
litchis -166.1 0.66 87%
ginger 10.1 0.80 81%
butternut squash 378.4 0.45 75%
pasta, whole-wheat -162.7 1.49 78%
prunes -401.1 1.07 87%
almonds 704.6 6.07 15%
grapefruit 44.8 0.30 83%
buckwheat groats -109.0 0.92 81%
cowpeas 322.5 1.16 69%
seaweed (laver) 82.7 0.35 80%
sugar-apples, raw -100.7 0.94 79%
pinto beans 6.5 0.22 83%
lima beans 172.8 1.13 70%
quinoa -12.5 1.20 73%
seaweed (wakame) 28.7 0.45 79%
pearled barley -1212.9 3.52 78%
pumpkin 262.8 0.20 76%
pickle relish -1032.3 1.30 94%
pasta, gluten-free, corn -294.5 1.26 78%
sweet corn 148.0 0.86 71%
broad beans 10.9 1.10 72%
gooseberries, canned -411.5 0.73 84%
winter squash 409.3 0.40 69%
lentils 304.6 1.16 64%
oranges 33.8 0.46 77%
seaweed (kelp) 23.1 0.43 77%
pineapple -23.8 0.50 76%
celeriac 157.3 0.42 72%
catsup -220.4 1.01 75%
crackers -138.8 0.83 75%
mulberries 76.7 0.43 74%
bananas -13.3 0.89 71%
mung beans 139.3 0.19 74%
yeast extract spread 109.2 1.85 59%
pumpkin seeds 334.4 5.59 19%
chick peas -61.8 1.64 64%
wheat bran 853.4 2.16 38%
navy beans 123.2 1.40 61%

macronutrients

The macronutrient split of Robert’s diet is shown in the chart below.

macro targets

While Robert’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 85 220
fat (g) 25 170
carbs (g) 0 80
energy (calories) 2200

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of Robert’s food log based on the harder to find 50% of the essential nutrients. Robert’s most nutrient dense day is December 17 2019 while his least nutrient-dense day is January 10 2020.

best and worst days

Robert’s food diary for the best and worst days are shown below for comparison. Robert should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)

Worst Day

food name energy (kcal)

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes