The USDA has an outstanding program you can use online or download at: http://www.nal.usda.gov/fnic/foodcomp/

The program will let you check the nutrient levels in most foods. Remember though that organic almost always has masses more nutrition in it (sadly you won't find a comparison of organic vs. conventional at this site).

Piers even did a comparison of raw vs. uncooked tomato using this program and found:

That while cooked tomatoes are higher in lycopene than raw (by around 18%) the same cooked tomato (by the same USDA figures) loses nearly half of it’s vitamin A, 65% of vitamin K, 35% of beta carotene and a whopping 100% of it’s alpha carotene . That’s just on the nutrients measured!

In health,
Sheryl

Welcome Sacha! Congratulations on making the decision to join us for the 10 day challenge!

If you're curious about your nutrient intake you can write down everything you eat in a day (or more) and enter the information into a program that tracks nutrient levels for you. One example is fitday.com

Keep in mind these programs use average estimates only. Most programs don't allow for organic foods, so the nutrient counts will be a little low if you eat mostly organic.

Cheers,
Sheryl