vegevity
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Nutrition

11 items logged · 2,561 kcal

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Today
2490/ 2500 kcal

10 kcal remaining

10 kcal deficit(fat loss zone)

10 kcal/day × 7 = 70 kcal/wk ÷ 7,700 = −0.01 kg/wk ≈ −0.04 kg/mo

1 kg body fat ≈ 7,700 kcal (Wishnofsky, 1958). Actual rate varies with metabolic adaptation, water retention, and body composition changes.

Intake: 2490 / 2500 kcal(100%)

Energy expenditure

⚡BMR172069%
🔥TEF25010%
🚶NEAT28011%
🏃Cardio1506%
🏋️Strength1004%
Total expenditure2500 kcal

Macros

Protein19%94g(376 kcal)
Carbs60%292g(1168 kcal)
Fat21%102g(918 kcal)
Protein1.6 g/kg
ARPRI
Carbs
AI
Fat
AI
Fiber
AI
TimeFoodkcalPCF
07:30Overnight oats with chia, flax, blueberries42014g58g16g
07:45Green smoothie (spinach, banana, hemp seeds, soy milk)28012g38g10g
10:30Mixed nuts and dried apricots2106g18g14g
12:30Lentil and sweet potato curry with brown rice58022g82g12g
12:45Side salad with tahini dressing1504g10g11g
15:30Apple with almond butter2406g28g14g
18:30Tofu stir-fry with broccoli, peppers, sesame, quinoa52028g52g18g
12:50Green tea20g0g0g
07:50Black coffee40g0g0g
16:00Turmeric latte with black pepper (soy milk)653g6g3g
20:00Dark chocolate (85%) two squares902g6g7g
Total256197g298g105g
⚡

Nutrient interactions detected

5 conflicts · 2 synergies
Nutrients interact with each other during digestion. Some combinations reduce absorption (conflicts), while others enhance it (synergies). These are detected based on foods logged within the same time window.
⚠️Tea tannins block iron absorptionGreen tea + Lentil and sweet potato curry with brown rice-60% Iron

Polyphenols in tea can reduce non-heme (plant) iron absorption by up to 60–80%. This is one of the most significant nutrient interactions.

💡 Wait 1–2 hours after iron-rich meals before drinking tea, or add vitamin C to the meal to counteract.

⏱ Within 60 min window: 12:50 & 12:30

⚠️Coffee reduces iron absorptionBlack coffee + Overnight oats with chia, flax, blueberries-50% Iron

Chlorogenic acid in coffee can reduce non-heme iron absorption by ~50%. The effect is strongest when consumed within the same meal.

💡 Drink coffee at least 1 hour before or after iron-rich meals.

⏱ Within 60 min window: 07:50 & 07:30

⚠️Coffee reduces iron absorptionBlack coffee + Green smoothie-50% Iron

Chlorogenic acid in coffee can reduce non-heme iron absorption by ~50%. The effect is strongest when consumed within the same meal.

💡 Drink coffee at least 1 hour before or after iron-rich meals.

⏱ Within 60 min window: 07:50 & 07:45

⚠️Phytates in grains reduce zinc absorptionOvernight oats with chia, flax, blueberries + Green smoothie-30% Zinc

Phytic acid in whole grains binds zinc and reduces its bioavailability by ~30%. This is especially relevant on plant-based diets.

💡 Soak, sprout, or ferment grains to reduce phytate content. Sourdough bread has significantly less phytic acid.

⏱ Within 30 min window: 07:30 & 07:45

✅Dietary fat enhances fat-soluble vitamin absorptionSide salad with tahini dressing + Lentil and sweet potato curry with brown rice+80% Vitamins A, D, E, K

Vitamins A, D, E, and K require fat for absorption. Eating as little as 3–5g of fat with these foods significantly improves uptake.

💡 Your meals already pair fats with vegetables well (tahini dressing, stir-fry with sesame).

⏱ Within 30 min window: 12:45 & 12:30

✅Dietary fat enhances fat-soluble vitamin absorptionApple with almond butter + Turmeric latte with black pepper+80% Vitamins A, D, E, K

Vitamins A, D, E, and K require fat for absorption. Eating as little as 3–5g of fat with these foods significantly improves uptake.

💡 Your meals already pair fats with vegetables well (tahini dressing, stir-fry with sesame).

⏱ Within 30 min window: 15:30 & 16:00

⚠️Coffee mildly reduces calcium absorptionBlack coffee + Green smoothie-15% Calcium

Caffeine slightly increases urinary calcium excretion. The effect is modest (~15 mg per cup) but cumulative over time.

💡 Not a major concern if calcium intake is adequate. Add fortified plant milk to coffee to offset.

⏱ Within 30 min window: 07:50 & 07:45

Detailed breakdown
🧪

Nutrients & targeted phytonutrients

EFSA DRV targets and research-backed bioactive compounds from today's food

Values for: Male, ≥18 yrs·Change in Account
DRV markersARAverage RequirementPRIPopulation Reference IntakeAIAdequate IntakeULTolerable Upper LevelEFSA 2017 · Male ≥18 yrs

Protein

9/9 met
9 essential amino acids must come from diet. Targets from EFSA (2012) / WHO/FAO/UNU 2007 for 80 kg adult. Safe level = AR × 1.24 (IoM method). Non-essential amino acids are synthesised when total protein intake is adequate.
Histidine
ARPRI
180%
Isoleucine
ARPRI
145%
Leucine
ARPRI
131%
Lysine
ARPRI
107%
Methionine
ARPRI
130%
Phenylalanine
ARPRI
112%
Threonine
ARPRI
167%
Tryptophan
ARPRI
200%
Valine
ARPRI
123%

Fats

2/5 met
Saturated Fati
ALAP
Monounsaturated Fat (MUFA)i
AI
95%
Polyunsaturated Fat (PUFA)i
AI
96%
Omega-3 (ALA)i
AI
229%
Omega-3 (DHA+EPA)i
AI
72%
Omega-6 (LA)i
AI
109%
Trans Fati
ALAP
Cholesteroli
✓

Carbohydrates

1/3 met
Total Carbs
94%
Fiber
AI
232%
Starch
Sugars
Net Carbs
Water
AI
88%

Vitamins

11/14 met
Vitamin A (RE)i
ARPRI
104%
Vitamin B1 (Thiamin)i
ARPRI
118%
Vitamin B2 (Riboflavin)i
ARPRI
87%
Vitamin B3 (Niacin)i
ARPRIUL*
129%
Vitamin B4 (Choline)i
AI
95%
Vitamin B5 (Pantothenic acid)i
AI
116%
Vitamin B6 (Pyridoxine)i
ARPRI
118%
Vitamin B7 (Biotin)i
AI
88%
Vitamin B9 (Folate)i
ARPRI
158%
Vitamin B12 (Cobalamin)i
AI
105%
Vitamin Ci
ARPRI
129%
Vitamin Di
AI
253%
Vitamin Ei
AI
138%
Vitamin Ki
AI
400%

Minerals

6/13 met
Calciumi
ARPRI
86%
est. 697 mg absorbed
Chromiumi
80%
Copperi
AI
113%
Iodinei
AI
63%
Ironi
ARPRI
200%
est. 8.8 mg absorbed
Magnesiumi
AIUL*
109%
Manganesei
AI
113%
Molybdenumi
AI
89%
Phosphorusi
AI
218%
Potassiumi
AI
109%
Seleniumi
AI
74%
Sodiumi
AI
90%
Zinci
ARPRIUL
77%
est. 6.86 mg absorbed
⚖️

Nutrient Balances

Key ratios and indicators — green zone is optimal

050
11.8%

% Omega-6 (LA)

i
025
3.55:1

Omega-6 : Omega-3

i
020
5.44:1

Zinc : Copper

i
012
2.11:1

Potassium : Sodium

i
06
2.16:1

Calcium : Magnesium

i
05
2.24:1

Iron : Zinc

i
02
0.136

Vitamin D : K

i
010
2.56:1

Calcium : Oxalate

i
00.15
0.044

Iron : Tannins

i
-3030
-2.66mEq

PRAL Alkalinity

i

Targeted phytonutrients

16 tracked
7 Strong7 Moderate2 Emerging
Over 25,000 phytonutrients exist in plant foods. We track those with the strongest research-backed links to reduced disease risk and longevity.

Strong — RCTs / meta-analyses  Moderate — human trials  Emerging — mechanistic data
CompoundTargetIntakeEvidenceWhat it isTop sourceToday
Carotenoids
Lycopene
10 mg
6.2 mg
StrongRed carotenoid pigment; fat-soluble antioxidant found in tomatoes, watermelonCooked tomato paste (42mg/100g)Tomato (in curry)

What it is

Red carotenoid pigment; fat-soluble antioxidant found in tomatoes, watermelon

Why we track this

Carotenoid antioxidant with specific affinity for prostate tissue. Reduces oxidative DNA damage and LDL oxidation. Cooking with fat greatly increases bioavailability.

Target:10 mg/day(3.8 mg short)

Evidence

Large meta-analyses link ≥10mg/day to 18% reduced prostate cancer risk (Rowles et al., 2017). Strong cardiovascular data.

Top food sources

  • 1. Cooked tomato paste (42mg/100g)
  • 2. Watermelon (4.5mg/100g)
  • 3. Pink grapefruit (1.1mg/100g)
Astaxanthin
12 mg
12 mg
ModerateRed carotenoid from microalgae; spans cell membrane, exceptionally strong antioxidantHaematococcus algae (40mg/g dry)Algae-derived supplement

What it is

Red carotenoid from microalgae; spans cell membrane, exceptionally strong antioxidant

Why we track this

Spans the full cell membrane bilayer (unique). Protects against UV damage, lipid peroxidation, and mitochondrial oxidative stress. Cannot become pro-oxidant (unlike vitamin C/E).

Target:12 mg/day(met)

Evidence

40+ human trials. Shown to reduce CRP, improve skin elasticity, reduce eye fatigue, and improve endurance performance (Fakhri et al., 2018).

Top food sources

  • 1. Haematococcus algae (40mg/g dry)
  • 2. Algae-derived supplements (4-12mg/capsule)
  • 3. Phaffia yeast (astaxanthin-producing yeast)
Lutein & Zeaxanthin
20 mg
24 mg
StrongYellow macular carotenoids; filter blue light, accumulate in retinaKale (39mg/100g raw)Spinach, supplement

What it is

Yellow macular carotenoids; filter blue light, accumulate in retina

Why we track this

Accumulate in the macula of the eye as macular pigment. Filter high-energy blue light and quench reactive oxygen species. Only carotenoids found in retinal tissue.

Target:20 mg/day(met)

Evidence

AREDS2 trial (4,000+ participants) confirmed lutein/zeaxanthin reduce risk of advanced AMD progression. EFSA acknowledges role in normal vision.

Top food sources

  • 1. Kale (39mg/100g raw)
  • 2. Spinach (12mg/100g raw)
  • 3. Corn (1.4mg/100g)
Flavonoids
Anthocyanins
80 mg
85 mg
StrongBlue/purple flavonoid pigments; water-soluble polyphenols in berriesAronia berries (1,480mg/100g)Blueberries

What it is

Blue/purple flavonoid pigments; water-soluble polyphenols in berries

Why we track this

Cross the blood-brain barrier. Activate BDNF, reduce neuroinflammation, and improve vascular function in the brain. One of few compounds proven to improve memory in RCTs.

Target:80 mg/day(met)

Evidence

NHANES data on 49,000 adults links anthocyanin intake to reduced cognitive decline. Multiple RCTs show improved memory in older adults (Whyte et al., 2021).

Top food sources

  • 1. Aronia berries (1,480mg/100g)
  • 2. Elderberries (1,374mg/100g)
  • 3. Blueberries (164mg/100g)
Isoflavones
40 mg
42 mg
ModeratePhytoestrogenic flavonoids in legumes; act as selective estrogen receptor modulatorsTempeh (60mg/100g)Tofu, soy milk

What it is

Phytoestrogenic flavonoids in legumes; act as selective estrogen receptor modulators

Why we track this

Selective estrogen receptor modulators (SERMs). Act as weak estrogens in some tissues while blocking stronger estrogens in others. Protect bone density post-menopause.

Target:40 mg/day(met)

Evidence

Asian population studies show 30% lower breast cancer risk with regular soy intake. Meta-analysis supports bone density benefits (Taku et al., 2010).

Top food sources

  • 1. Tempeh (60mg/100g)
  • 2. Soy flour (149mg/100g)
  • 3. Edamame (48mg/100g)
Quercetin
500 mg
500 mg
ModerateFlavonol polyphenol; one of the most abundant flavonoids in the diet, senolyticCapers (234mg/100g)Apples, peppers, supplement

What it is

Flavonol polyphenol; one of the most abundant flavonoids in the diet, senolytic

Why we track this

Senolytic — selectively eliminates senescent (zombie) cells that drive ageing. Also stabilises mast cells (natural antihistamine) and inhibits viral replication.

Target:500 mg/day(met)

Evidence

Senolytic effect confirmed in human trials with dasatinib + quercetin (Hickson et al., 2019). Antihistamine and antiviral data strong in vitro, growing clinical evidence.

Top food sources

  • 1. Capers (234mg/100g)
  • 2. Red onion (39mg/100g)
  • 3. Kale (23mg/100g)
EGCG
400 mg
400 mg
StrongEpigallocatechin gallate; main catechin in green tea, potent polyphenol antioxidantMatcha powder (7,380mg/100g)Green tea extract

What it is

Epigallocatechin gallate; main catechin in green tea, potent polyphenol antioxidant

Why we track this

Activates AMPK (energy sensor), inhibits mTOR (growth pathway), promotes autophagy. Enhances fat oxidation and thermogenesis. Chelates iron in excess.

Target:400 mg/day(met)

Evidence

Largest catechin evidence base. Meta-analysis of 17 RCTs confirms fat oxidation boost. Epidemiological data from 500,000+ subjects links green tea to reduced all-cause mortality.

Top food sources

  • 1. Matcha powder (7,380mg/100g)
  • 2. Green tea brewed (70mg/cup)
  • 3. White tea (42mg/cup)
Apigenin
50 mg
50 mg
EmergingFlavone found in parsley, chamomile; CD38 inhibitor, supports NAD+ levelsDried parsley (4,500mg/100g)Chamomile, parsley

What it is

Flavone found in parsley, chamomile; CD38 inhibitor, supports NAD+ levels

Why we track this

Inhibits CD38 enzyme, which degrades NAD+ — a key molecule that declines with age. Also a GABA receptor modulator (anxiolytic) and promotes healthy sleep architecture.

Target:50 mg/day(met)

Evidence

CD38 inhibition and NAD+ preservation demonstrated in vitro and animal models (Camacho-Pereira et al., 2016). Human sleep data from chamomile RCTs.

Top food sources

  • 1. Dried parsley (4,500mg/100g)
  • 2. Chamomile tea (3–5mg/cup)
  • 3. Celery (19mg/100g)
Luteolin
100 mg
100 mg
EmergingFlavone; neuroprotective polyphenol that crosses the blood–brain barrierDried Mexican oregano (1,028mg/100g)Celery, peppers

What it is

Flavone; neuroprotective polyphenol that crosses the blood–brain barrier

Why we track this

Crosses the blood-brain barrier. Inhibits microglial activation and neuroinflammation. Suppresses IL-6, TNF-alpha, and NF-kB in brain tissue specifically.

Target:100 mg/day(met)

Evidence

Animal models show strong neuroprotection. Limited human clinical data but mechanism is well understood. Several trials underway for Alzheimer's prevention.

Top food sources

  • 1. Dried Mexican oregano (1,028mg/100g)
  • 2. Radicchio (38mg/100g)
  • 3. Celery (3.5mg/100g)
Hesperidin & Naringenin
500 mg
500 mg
ModerateCitrus flavanones; improve endothelial function and nitric oxide productionOrange peel (42mg/g)Citrus bioflavonoids

What it is

Citrus flavanones; improve endothelial function and nitric oxide production

Why we track this

Improves endothelial function and nitric oxide production. Reduces capillary fragility. Hesperidin has diosmin-like venotonic effects (used clinically for varicose veins).

Target:500 mg/day(met)

Evidence

RCTs show improved flow-mediated dilation and reduced inflammatory markers. Hesperidin is an approved pharmaceutical ingredient for venous insufficiency in Europe.

Top food sources

  • 1. Orange peel (42mg/g)
  • 2. Grapefruit (33mg/100g)
  • 3. Lemon juice (20mg/100ml)
Organosulfur compounds
Sulforaphane
30 mg
28 mg
StrongIsothiocyanate from glucoraphanin in crucifers; formed when chopped or chewedBroccoli sprouts (73mg/100g)Broccoli sprouts

What it is

Isothiocyanate from glucoraphanin in crucifers; formed when chopped or chewed

Why we track this

Activates the Nrf2 antioxidant defence pathway — the master regulator of cellular protection. Upregulates phase II detox enzymes and suppresses NF-kB inflammation.

Target:30 mg/day(2 mg short)

Evidence

50+ human clinical trials. Shown to reduce cancer biomarkers, improve blood glucose, and reduce inflammation (Fahey et al., 2017).

Top food sources

  • 1. Broccoli sprouts (73mg/100g)
  • 2. Brussels sprouts (18mg/100g)
  • 3. Kale (12mg/100g)
Allicin
180 mg
180 mg
StrongOrganosulfur compound from garlic; formed when alliin meets alliinase (crushing)Raw crushed garlic (6mg/clove)Garlic extract

What it is

Organosulfur compound from garlic; formed when alliin meets alliinase (crushing)

Why we track this

Formed when alliin meets alliinase (crushing). Reduces blood pressure by boosting nitric oxide and H2S production. Antimicrobial against bacteria, fungi, and viruses.

Target:180 mg/day(met)

Evidence

Meta-analysis: aged garlic extract reduces BP by 8.3/5.5 mmHg in hypertensives (Ried et al., 2020). 79 RCTs supporting cardiovascular benefits.

Top food sources

  • 1. Raw crushed garlic (6mg/clove)
  • 2. Black garlic (higher S-allyl cysteine)
  • 3. Wild garlic/ramsons (fresh)
Curcuminoids
Curcumin + Piperine
500 mg
500 mg
ModerateCurcuminoid polyphenol from turmeric; piperine from black pepper boosts absorption ~2000%Turmeric root (3,100mg/100g)Turmeric + black pepper

What it is

Curcuminoid polyphenol from turmeric; piperine from black pepper boosts absorption ~2000%

Why we track this

Inhibits NF-kB, COX-2, and multiple inflammatory cytokines. Comparable to ibuprofen for joint pain in trials. Piperine inhibits hepatic glucuronidation, boosting bioavailability 2,000%.

Target:500 mg/day(met)

Evidence

100+ RCTs for various conditions. Strong for joint inflammation and pain. Brain benefits promising but need larger trials (Daily et al., 2016).

Top food sources

  • 1. Turmeric root (3,100mg/100g)
  • 2. Curry powder (285mg/100g)
  • 3. Yellow mustard (18mg/100g)
Polyamines
Spermidine
12 mg
10 mg
ModeratePolyamine; natural compound that induces autophagy and mimics caloric restrictionWheat germ (24mg/100g)Wheat germ, tempeh

What it is

Polyamine; natural compound that induces autophagy and mimics caloric restriction

Why we track this

Directly induces autophagy — the cell's self-cleaning recycling system. Mimics caloric restriction without fasting. Prevents age-related cardiac decline.

Target:12 mg/day(2 mg short)

Evidence

Epidemiological: highest-quintile spermidine intake linked to 5.7 years longer life (Eisenberg et al., 2016). Human cardiac trial showed improved diastolic function.

Top food sources

  • 1. Wheat germ (24mg/100g)
  • 2. Natto (56mg/100g)
  • 3. Green peas (6.5mg/100g)
Lignans
Lignans
10 mg
8.5 mg
ModeratePolyphenolic compounds in seeds; converted to enterolactone by gut bacteriaFlaxseeds (301mg/100g)Flaxseeds, chia seeds

What it is

Polyphenolic compounds in seeds; converted to enterolactone by gut bacteria

Why we track this

Converted to enterolactone by gut bacteria. Acts as a phytoestrogen, modulating estrogen metabolism. May reduce hormone-sensitive cancer risk.

Target:10 mg/day(1.5 mg short)

Evidence

Meta-analysis links high lignan intake to 14% lower breast cancer risk (Buck et al., 2010). Flaxseed trials show BP reduction in hypertensives.

Top food sources

  • 1. Flaxseeds (301mg/100g)
  • 2. Sesame seeds (39mg/100g)
  • 3. Chia seeds (11mg/100g)
Polysaccharides
Beta-glucans
3 g
3.1 g
StrongSoluble fibre polysaccharide; forms viscous gel in gut, traps bile acidsOats (4g/100g dry)Oats

What it is

Soluble fibre polysaccharide; forms viscous gel in gut, traps bile acids

Why we track this

Soluble fibre that forms a viscous gel in the gut, trapping bile acids and reducing cholesterol reabsorption. Also activates innate immune cells (macrophages, NK cells).

Target:3 g/day(met)

Evidence

EFSA-approved health claim: ≥3g/day reduces LDL cholesterol. Strongest evidence of any fibre type (EFSA Panel, 2011).

Top food sources

  • 1. Oats (4g/100g dry)
  • 2. Barley (3.5g/100g)
  • 3. Shiitake mushrooms (2.5g/100g dry)
💊

Supplements

Daily supplement protocol

💊Supplement stack

50/53 taken today (94%)