Asparagus, cooked, boiled, drained Qty: 2.0 x 1/2 cup (90g)	40 (2%)	0 g	4 g	7 g	Weight Loss Optimum Health Weight Gain
Avocados, raw, California Qty: 0.5 x 1 fruit, without skin and seed (136g)	114 (6%)	10 g	1 g	6 g	Weight Loss Optimum Health Weight Gain
Buckwheat Qty: 1.0 x 1 cup (170g)	583 (30%)	6 g	23 g	122 g	Weight Loss Optimum Health Weight Gain
Cheese, mozzarella, part skim milk Qty: 1.0 x 1 ounce (28g)	71 (4%)	4 g	7 g	1 g	Weight Loss Optimum Health Weight Gain
Egg, white, raw, fresh Qty: 2.0 x 1 large (33g)	32 (2%)	0 g	7 g	0 g	Weight Loss Optimum Health Weight Gain
Eggplant, cooked, boiled, drained, without salt Qty: 1.0 x 1 cup (1" cubes) (99g)	35 (2%)	0 g	1 g	9 g	Weight Loss Optimum Health Weight Gain
Fish, tuna, white, canned in water, drained solids Qty: 1.0 x 1 can (172g)	220 (11%)	5 g	41 g	0 g	Weight Loss Optimum Health Weight Gain
Kamut, cooked Qty: 1.0 x 1 cup (172g)	251 (13%)	2 g	11 g	52 g	Weight Loss Optimum Health Weight Gain
Nuts, almonds, dry roasted, without salt added [Includes USDA commodity food A255, A263] Qty: 0.5 x 1 cup whole kernels (138g)	412 (21%)	36 g	15 g	13 g	Weight Loss Optimum Health Weight Gain
Peppers, sweet, green, raw Qty: 1.0 x 1 small (74g)	15 (1%)	0 g	1 g	3 g	Weight Loss Optimum Health Weight Gain
Spinach, raw Qty: 2.0 x 1 cup (30g)	14 (1%)	0 g	2 g	2 g	Weight Loss Optimum Health Weight Gain
Yogurt, plain, low fat, 12 grams protein per 8 ounce Qty: 1.0 x 1 cup (8 fl oz) (245g)	154 (8%)	4 g	13 g	17 g	Weight Loss Optimum Health Weight Gain

Results of Today. More B vitamins. I may need to take a supplement.

Buckwheat
Qty: 100 grams 1 ounce(28 g) 1 cup(170 g) Egg, white, raw, fresh
Qty: 100 grams 1 ounce(28 g) 1 cup(243 g) 1 large(33 g) Egg, whole, cooked, scrambled
Qty: 100 grams 1 ounce(28 g) 1 cup(220 g) 1 tbsp(14 g) 1 large(61 g) Fish, tuna, white, canned in water, without salt, drained solids
Qty: 100 grams 1 ounce(28 g) 1 can(172 g) 3 oz(85 g) Millet, puffed
Qty: 100 grams 1 ounce(28 g) 1 cup(21 g) Nuts, almond butter, plain, without salt added
Qty: 100 grams 1 ounce(28 g) 1 cup(250 g) 1 tbsp(16 g) Nuts, pistachio nuts, dry roasted, with salt added
Qty: 100 grams 1 ounce(28 g) 1 cup(123 g) 1 oz (49 kernels)(28 g) 1 kernel(1 g) Peppers, sweet, green, raw
Qty: 100 grams 1 ounce(28 g) 1 cup, chopped(149 g) 1 cup, sliced(92 g) 1 tbsp(9 g) 1 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)(164 g) 1 medium (approx 2-3/4" long, 2-1/2" dia)(119 g) 1 ring (3" dia, 1/4" thick)(10 g) 1 small(74 g) 10 strips(27 g) Seeds, flaxseed
Qty: 100 grams 1 ounce(28 g) 1 cup, whole(168 g) 1 tbsp, whole(10 g) 1 tbsp, ground(7 g) 1 tsp, whole(3 g) 1 tsp, ground(3 g) Seeds, pumpkin and squash seed kernels, dried [pepitas]
Qty: 100 grams 1 ounce(28 g) 1 cup(138 g) 1 oz hulled (142 seeds)(28 g) Spinach, raw
Qty: 100 grams 1 ounce(28 g) 1 cup(30 g) 1 bunch(340 g) 1 leaf(10 g) 1 package (10 oz)(284 g)
This is what I ate today. Results.....WAY too much saturated fat! One day I will get a down a schedule with the very few ingredients I can eat. No more egg yolk, pistachios (few), and I'm sorry I can't give up the Almond thing. Pumpkin seeds - I can definitely give you up!!!