A little sumup of our vegan week: lets talk numbers
Happy weekend!
It's officially the end of our vegan week. I feel like it has been very educational and obvioulsy lots of fun as well. We have some more interesting vegan desserts to try, so we'll probably give our review of them here some time during the next week
But first lets talk about numbers. I didn't weigh myself before this week, but personally haven't noticed any changes, my roommate did weigh herself today and the number was exactly the same as usually. I guess that was expected, since we only were vegan for a week.
I have been also following my diet on a nutritional website called Nutridata, I recommend it if you live in Estonia, it's easy to use and all in estonian.
So I made a little chart showing nutritional information about our week compared to the week prior to the vegan experiment. Everything that's green shows that I had enough of that nutrien, not too much and also not too little. Maybe tomorrow I'll get my roommate to share her results as well.
This is the vegan week:
| Nutrient | Average | Recommendation | % of recommendation |
| Energy, kcal | 1590 | 1898,00 | 83,77 |
| Alcohol, g | 0 | max. 20g | 100,00 |
| Water (from food), g | 883 | min. 1600g | 55,20 |
| Carbs, %E | 54,9 | 50-60% | 100,00 |
| Lipids, %E | 35 | 25-35% | 100,00 |
| Protein, %E | 10,2 | 10-20% | 100,00 |
| Fiber, g | 19,7 | min. 25g | 78,80 |
| Transfats, g | 0,4 | max. 2g | 100,00 |
| Cholestorol, mg | 31,3 | max. 300mg | 100,00 |
| Saturated fats, %E | 10,4 | max. 10% | 104,00 |
| Monounsaturated fats, %E | 13 | 10-20% | 100,00 |
| Polyunsaturated fats, %E | 7,7 | 5-10% | 100,00 |
| Natrium, mg | 1210 | 480-2400mg | 100,00 |
| Potassium, mg | 3370 | min. 3100mg | 100,00 |
| Calcium, mg | 508 | min. 900mg | 56,40 |
| Magnesium, mg | 379 | min. 320mg | 100,00 |
| Phosphates, mg | 837 | max. 3000mg | 100,00 |
| Iron, mg | 7,38 | min. 15mg | 49,20 |
| Zinc, mg | 7,96 | min. 9mg | 88,40 |
| Copper, mg | 0,92 | min. 0.9mg | 100,00 |
| Iodine, µg | 43 | min. 150µg | 29,00 |
| Selenium, µg | 12 | min. 50µg | 24,00 |
| A, RE | 520 | min. 700RE | 74,30 |
| D, µg | 0,12 | min. 10µg | 1,20 |
| E, αTE | 9,1 | min. 8αTE | 100,00 |
| B1, mg | 0,74 | min. 1.1mg | 67,00 |
| B2, mg | 0,75 | min. 1.3mg | 58,00 |
| B6, mg | 1,8 | min. 1.5mg | 100,00 |
| Folates, µg | 230 | min. 400µg | 58,00 |
| B12, µg | 0,4 | min. 3µg | 13,00 |
| Vitamiin C, mg | 108,00 | min. 100mg | 100,00 |
A week before vegan week: (this chart for some reason didn't turn out the same, though i did everything the same way as before, i suppose it's a rebel)
| Nutrient | Average | Recommendation | % of recommendation |
| Energy, kcal | 1600 | 1898kcal | 84,30 |
| Alcohol, g | 0 | max. 20g | 100,00 |
| Water (from food), g | 740 | min. 1600g | 46,30 |
| Carbs, %E | 51,6 | 50-60% | 100,00 |
| Lipids, %E | 36,3 | 25-35% | 104,00 |
| Protein, %E | 12,1 | 10-20% | 100,00 |
| Fiber, g | 16,7 | min. 25g | 66,80 |
| Transfats, g | 0,23 | max. 2g | 100,00 |
| Cholestorol, mg | 133 | max. 300mg | 100,00 |
| Saturated fats, %E | 14,5 | max. 10% | 145,00 |
| Monounsaturated fats, %E | 9,25 | 10-20% | 92,50 |
| Polyunsaturated fats, %E | 10,4 | 5-10% | 104,00 |
| Natrium, mg | 945 | 480-2400mg | 100,00 |
| Potassium, mg | 3410 | min. 3100mg | 100,00 |
| Calcium, mg | 546 | min. 900mg | 60,70 |
| Magnesium, mg | 229 | min. 320mg | 71,60 |
| Phosphates, mg | 791 | max. 3000mg | 100,00 |
| Iron, mg | 6,85 | min. 15mg | 45,70 |
| Zinc, mg | 5,05 | min. 9mg | 56,10 |
| Copper, mg | 0,72 | min. 0.9mg | 80,00 |
| Iodine, µg | 85,00 | min. 150µg | 57,00 |
| Selenium, µg | 28,00 | min. 50µg | 56,00 |
| A, RE | 327,00 | min. 700RE | 46,70 |
| D, µg | 2,70 | min. 10µg | 27,00 |
| E, αTE | 11,00 | min. 8αTE | 100,00 |
| B1, mg | 0,65 | min. 1.1mg | 59,00 |
| B2, mg | 0,73 | min. 1.3mg | 56,00 |
| B6, mg | 1,80 | min. 1.5mg | 100,00 |
| Folates, µg | 150,00 | min. 400µg | 38,00 |
| B12, µg | 1,90 | min. 3µg | 63,00 |
| Vitamiin C, mg | 88,80 | min. 100mg | 88,80 |
I'm sure everyone are able to see the difference for themselves. My macronutrients and energy were roughly about the same, but as you can see there's a huge difference regarding vitamins and minerals.
So I'll let the numbers do the talking and call it a day,
enjoy the tiny bit of weekend that's still left and see you next week,
Kaiela :)
A little extra, Kais' results
A little extra, Kais' results
| Nutrient | Average | Recommendation | % of recommendation |
| Energy, kcal | 1850,00 | 1950-2200kcal | 94,90 |
| Alcohol, g | 0,00 | max. 20g | 100,00 |
| Water (from food), g | 916,00 | min. 1600g | 57,30 |
| Carbs, %E | 57,10 | 50-60% | 100,00 |
| Lipids, %E | 33,80 | 25-35% | 100,00 |
| Protein, %E | 9,15 | 10-20% | 91,50 |
| Fiber, g | 20,60 | min. 25g | 82,40 |
| Transfats, g | 0,27 | max. 2g | 100,00 |
| Cholestorol, mg | 18,10 | max. 300mg | 100,00 |
| Saturated fats, %E | 11,30 | max. 10% | 113,00 |
| Monounsaturated fats, %E | 9,06 | 10-20% | 90,60 |
| Polyunsaturated fats, %E | 5,65 | 5-10% | 100,00 |
| Natrium, mg | 874,00 | 480-2400mg | 100,00 |
| Potassium, mg | 3500,00 | min. 3100mg | 100,00 |
| Calcium, mg | 426,00 | min. 900mg | 47,30 |
| Magnesium, mg | 363,00 | min. 320mg | 100,00 |
| Phosphates, mg | 818,00 | max. 3000mg | 100,00 |
| Iron, mg | 7,60 | min. 15mg | 50,70 |
| Zinc, mg | 7,80 | min. 9mg | 86,70 |
| Copper, mg | 1,00 | min. 0.9mg | 100,00 |
| Iodine, µg | 58,00 | min. 150µg | 39,00 |
| Selenium, µg | 14,00 | min. 50µg | 28,00 |
| A, RE | 630,00 | min. 700RE | 90,00 |
| D, µg | 0,05 | min. 10µg | 0,48 |
| E, αTE | 8,50 | min. 8αTE | 100,00 |
| B1, mg | 0,67 | min. 1.1mg | 61,00 |
| B2, mg | 0,67 | min. 1.3mg | 52,00 |
| B6, mg | 1,80 | min. 1.5mg | 100,00 |
| Folates, µg | 230,00 | min. 400µg | 58,00 |
| B12, µg | 0,27 | min. 3µg | 9,00 |
| C, mg | 88,10 | min. 100mg | 88,10 |
| Nutrient | Average | Recommendation | % of recommendation |
| Energy, kcal | 1450,00 | 1950-2200kcal | 74,40 |
| Alcohol, g | 0,00 | max. 20g | 100,00 |
| Water (of food), g | 698,00 | min. 1600g | 43,60 |
| Carbs, %E | 49,90 | 50-60% | 99,80 |
| Lipids, %E | 34,00 | 25-35% | 100,00 |
| Protein, %E | 16,00 | 10-20% | 100,00 |
| Fiber, g | 14,50 | min. 25g | 58,00 |
| Transfats, g | 0,31 | max. 2g | 100,00 |
| Cholestorol, mg | 177,00 | max. 300mg | 100,00 |
| Saturated fats, %E | 12,90 | max. 10% | 129,00 |
| Monounsaturated fats, %E | 10,40 | 10-20% | 100,00 |
| Polyunsaturated fats, %E | 7,69 | 5-10% | 100,00 |
| Natrium, mg | 1320,00 | 480-2400mg | 100,00 |
| Potassiom, mg | 2770,00 | min. 3100mg | 89,40 |
| Calcium, mg | 466,00 | min. 900mg | 51,80 |
| Magnesium, mg | 209,00 | min. 320mg | 65,30 |
| Phosphates, mg | 860,00 | max. 3000mg | 100,00 |
| Iron, mg | 8,12 | min. 15mg | 54,10 |
| Zinc, mg | 6,44 | min. 9mg | 71,60 |
| Copper, mg | 0,77 | min. 0.9mg | 86,00 |
| Iodine, µg | 99,00 | min. 150µg | 66,00 |
| Selenium, µg | 51,00 | min. 50µg | 100,00 |
| A, RE | 639,00 | min. 700RE | 91,30 |
| D, µg | 6,30 | min. 10µg | 63,00 |
| E, αTE | 13,00 | min. 8αTE | 100,00 |
| B1, mg | 0,92 | min. 1.1mg | 84,00 |
| B2, mg | 0,61 | min. 1.3mg | 47,00 |
| B6, mg | 1,60 | min. 1.5mg | 100,00 |
| Folates, µg | 150,00 | min. 400µg | 38,00 |
| B12, µg | 2,20 | min. 3µg | 73,00 |
| C, mg | 75,10 | min. 100mg | 75,10 |
I like your blog very much, special your intakes of macro and micronutrients and the intake of vitamins and minerals.
VastaKustutaYou are not making a difference between omega-3 and the omega-6 pufa's.
Is very important to make this, to know how serious is your chronic inflammation.
Thanks for your sweet comment, we would love to know our balance of omega-3 and omega-6 pufa's, but the database that we used, didn't have the option.
Kustuta