Here is the analysis of my diet on Day 1 using the Energy and Nutrient Compositions of Food tool. I could not include some foods as they were not included in the database (like white cooked rice!!!), and I decided to use my dinner as it was my heaviest meal that day, with the most amount of foods.
1) Broccoli, stir-fried
Alternate Name: N/A
Description: Broccoli W/ ginger + soy sauce, SF
Edible portion: 100%
Per serving: 172.78 g
2) Fish, with preserved black bean, steamed
Alternate name: N/A
Description: N/A
Edible portion: 81%
Per serving: 47.5%
The analysis (per serving) follows:
Broccoli, stir-fried Fish with preserved black bean, steamed
Energy (kcal) 98 46
Protein (g) 5 7
Total fat (g) 7 2
Saturated fat (g) 2.0 0.7
Dietary fibre (g) 3.4 0.0
Carbohydrate (g) 4 0
Cholestrol (mg) 0 22
Sodium (g) 318 230
Conclusion: The broccoli, having been stir-fried with oil, has a higher amount of saturated fat and sodium compared to the fish. However, as broccoli is a vegetable, it has also a high amount of energy, dietary fibre and carbohydrates compared with the fish. A healthier way of cooking this dish would be to steam it.
Whereas, for the fish, it had been steamed, thus less oil was used in the making of this dish than the broccoli. However, since fish is also a form of meat, it also has a higher amount of cholestrol and protein compared with the broccoli.
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