Nutrition Part 2

ll Daily Reports

Profile Info

Personal: Mary Female 35 yrs 5 ft 8 in 175 lb

Day(s): 2017 Jan 12, Jan 13, Jan 14

Activity Level: Active

BMI: 26.6

Weight Change: Lose 2 lb per week

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

A variety of reports and information combined into one document.

Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake).

Nutrient DRI Goal Notes

Basic Components

Calories 1,677.08

Protein (g) 63.50 10% – 35% of Calories (adults 19-70 yrs) *

Carbohydrates (g) 230.60 45% – 65% of Calories (adults 19-70 yrs) *

Dietary Fiber (g) 23.48

Fat (g) 52.18 20% – 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 16.77 Less than 10% of Calories +

Mono Fat (g) 18.63

Poly Fat (g) 16.77

Cholesterol (mg) 300.00 Less than 300 mg per day +

Water (g) 2,700.00

Vitamins

Vitamin A – RAE (mcg) 700.00

Vitamin B1 – Thiamin (mg) 1.10

Vitamin B2 – Riboflavin (mg) 1.10

Vitamin B3 – Niacin (mg) 14.00

Vitamin B6 (mg) 1.30 Do not exceed 100 mg *

Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *

Vitamin C (mg) 75.00 Do not exceed 2000 mg *

Vitamin D – mcg (mcg) 15.00 Do not exceed 100 mcg *

Vitamin E – Alpha Tocopherol (mg) 15.00

Folate (mcg) 400.00 Women of child bearing age should take a supplement *

Minerals

Calcium (mg) 1,000.00 Do not exceed 2500 mg *

 

 

Iron (mg) 18.00 Do not exceed 45 mg *

Magnesium (mg) 320.00 Do not exceed 350 mg by supplement *

Phosphorus (mg) 700.00 Do not exceed 4000 mg *

Potassium (mg) 4,700.00

Sodium (mg) 2,300.00 Less than 2300 mg – lower for some people +

Zinc (mg) 8.00 Do not exceed 40 mg *

Sources:

* Dietary Reference Intakes – For Adult 19-70 years, non-pregnant

+ 2010 Dietary Guidelines for Americans

~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations.

0 50 100PercentNutrient Value 150DRI Goal

Basic Components Calories 998.90 60 %1,677.08

Calories from Fat 267.71 57 %469.58

Calories from SatFat 102.88 68 %150.94

Protein (g) 59.43 94 %63.50 *

Carbohydrates (g) 124.23 54 %230.60

Sugar (g) 43.12

Dietary Fiber (g) 10.52 45 %23.48

Soluble Fiber (g) 1.48

InSoluble Fiber (g) 1.08

Fat (g) 29.75 57 %52.18

Saturated Fat (g) 11.43 68 %16.77

Trans Fat (g) 1.17

Mono Fat (g) 2.22 12 %18.63

Poly Fat (g) 0.93 6 %16.77

Cholesterol (mg) 165.18 55 %300.00

Water (g) 209.71 8 %2,700.00

Vitamins Vitamin A – RAE (mcg) 89.26 13 %700.00

Vitamin B1 – Thiamin (mg) 0.42 38 %1.10

Vitamin B2 – Riboflavin (mg) 0.33 30 %1.10

Vitamin B3 – Niacin (mg) 5.19 37 %14.00

Vitamin B6 (mg) 0.18 14 %1.30

Vitamin B12 (mcg) 0.00 0 %2.40

Vitamin C (mg) 60.06 80 %75.00

Vitamin D – mcg (mcg) 0.00 0 %15.00

Vitamin E – Alpha 1.48 10 %15.00

Folate (mcg) 170.94 43 %400.00

Minerals

 

 

Calcium (mg) 127.05 13 %1,000.00

Iron (mg) 3.23 18 %18.00

Magnesium (mg) 22.17 7 %320.00

Phosphorus (mg) 51.45 7 %700.00

Potassium (mg) 910.10 19 %4,700.00

Sodium (mg) 2,072.40 90 %2,300.00

Zinc (mg) 0.28 4 %8.00

Other Omega-3 (g) 0.08

Omega-6 (g) 0.02

Alcohol (g) 0.00

Caffeine (mg) 0.00

* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list.

ItemDay Meal Amount Cals FatCal SatFatCal Prot (g) Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) ea1 270.0 18.0 4.5 10.0

Lunch salad, apple pecan chicken ea1 350.0 99.0 63.0 35.0

Dinner soup, classic chicken noodle, cup1 114.2 28.4 8.9 8.3

mango, fresh, pieces (USDA) cup1 99.0 5.6 1.3 1.3

Day Total — 833.2 150.9 77.7 54.6 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) cup1 99.0 5.6 1.3 1.3

bagel, plain, ny style (Thomas’) ea1 270.0 18.0 4.5 10.0

Lunch pizza, pan, cheese, personal ea1 600.0 225.0 99.0 26.0

Dinner fried chicken wing, lemon ea6 423.0 270.0 54.0 36.0

Day Total — 1392.0 518.6 158.8 73.3 Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) cup1 99.0 5.6 1.3 1.3

bagel, plain, ny style (Thomas’) ea1 270.0 18.0 4.5 10.0

Lunch salad, apple pecan chicken ea1 350.0 99.0 63.0 35.0

Dinner bowl, steak & shrimp (Baja oz1 52.5 11.0 3.4 4.0

Day Total — 771.5 133.6 72.2 50.3

Average Day Total — 998.9 267.7 102.9 59.4

ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 52.0 7.0 2.0 2.0

Lunch salad, apple pecan chicken 27.0 17.0 5.0 11.0

Dinner soup, classic chicken noodle, 13.1 1.0 2.4 3.2

mango, fresh, pieces (USDA) 24.7 22.1 2.6 1.5 1.1 0.6

Day Total 116.8 47.1 12.0 1.5 1.1 16.8 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 24.7 22.1 2.6 1.5 1.1 0.6

bagel, plain, ny style (Thomas’) 52.0 7.0 2.0 2.0

Lunch pizza, pan, cheese, personal 69.0 7.0 4.0 25.0

Dinner fried chicken wing, lemon 0.0 0.0 0.0 0.0 0.0 30.0

Day Total 145.7 36.1 8.6 1.5 1.1 57.6

 

 

ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 24.7 22.1 2.6 1.5 1.1 0.6

bagel, plain, ny style (Thomas’) 52.0 7.0 2.0 2.0

Lunch salad, apple pecan chicken 27.0 17.0 5.0 11.0

Dinner bowl, steak & shrimp (Baja 6.4 1.4 1.2

Day Total 110.1 46.1 11.0 1.5 1.1 14.8

Average Day Total 124.2 43.1 10.5 1.5 1.1 29.7

ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 0.5 0.0 0.0 0.5 0.0

Lunch salad, apple pecan chicken 7.0 0.0 3.0 0.5 115.0

Dinner soup, classic chicken noodle, 1.0 0.0 19.4 216.0

mango, fresh, pieces (USDA) 0.1 0.0 0.2 0.1 0.0 137.7

Day Total 8.6 0.0 3.2 1.1 134.4 353.7 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 0.1 0.0 0.2 0.1 0.0 137.7

bagel, plain, ny style (Thomas’) 0.5 0.0 0.0 0.5 0.0

Lunch pizza, pan, cheese, personal 11.0 0.5 50.0

Dinner fried chicken wing, lemon 6.0 3.0 180.0

Day Total 17.6 3.5 0.2 0.6 230.0 137.7 Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 0.1 0.0 0.2 0.1 0.0 137.7

bagel, plain, ny style (Thomas’) 0.5 0.0 0.0 0.5 0.0

Lunch salad, apple pecan chicken 7.0 0.0 3.0 0.5 115.0

Dinner bowl, steak & shrimp (Baja 0.4 0.0 16.1

Day Total 8.0 0.0 3.2 1.1 131.1 137.7

Average Day Total 11.4 1.2 2.2 0.9 165.2 209.7

ItemDay Meal A-RAE (mcg)

B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)

Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 0.0 0.4 0.2 3.0

Lunch salad, apple pecan chicken

Dinner soup, classic chicken noodle, 0.0 0.0 3.3

mango, fresh, pieces (USDA) 89.3 0.0 0.1 1.1 0.2 0.0

Day Total 89.3 0.4 0.4 7.4 0.2 0.0 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 89.3 0.0 0.1 1.1 0.2 0.0

bagel, plain, ny style (Thomas’) 0.0 0.4 0.2 3.0

Lunch pizza, pan, cheese, personal

Dinner fried chicken wing, lemon

Day Total 89.3 0.4 0.3 4.1 0.2 0.0 Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 89.3 0.0 0.1 1.1 0.2 0.0

bagel, plain, ny style (Thomas’) 0.0 0.4 0.2 3.0

Lunch salad, apple pecan chicken

Dinner bowl, steak & shrimp (Baja

Day Total 89.3 0.4 0.3 4.1 0.2 0.0

Average Day Total 89.3 0.4 0.3 5.2 0.2 0.0

ItemDay Meal C (mg) D-mcg (mcg)

E-Toco (mg)

Fola (mcg) Calc (mg) Iron (mg)

Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 0.0 100.0 100.0 2.7

Lunch salad, apple pecan chicken

 

 

ItemDay Meal C (mg) D-mcg (mcg)

E-Toco (mg)

Fola (mcg) Calc (mg) Iron (mg)

Thu 01- 12-2017

Dinner soup, classic chicken noodle, 0.0 26.7 0.8

mango, fresh, pieces (USDA) 60.1 0.0 1.5 70.9 18.1 0.3

Day Total 60.1 0.0 1.5 170.9 144.9 3.8 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 60.1 0.0 1.5 70.9 18.1 0.3

bagel, plain, ny style (Thomas’) 0.0 100.0 100.0 2.7

Lunch pizza, pan, cheese, personal

Dinner fried chicken wing, lemon

Day Total 60.1 0.0 1.5 170.9 118.1 3.0 Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 60.1 0.0 1.5 70.9 18.1 0.3

bagel, plain, ny style (Thomas’) 0.0 100.0 100.0 2.7

Lunch salad, apple pecan chicken

Dinner bowl, steak & shrimp (Baja

Day Total 60.1 0.0 1.5 170.9 118.1 3.0

Average Day Total 60.1 0.0 1.5 170.9 127.0 3.2

ItemDay Meal Magn (mg) Phos (mg) Potas (mg)

Sodium (mg)

Zinc (mg) Omega3 (g)

Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 460.0

Lunch salad, apple pecan chicken 840.0 970.0

Dinner soup, classic chicken noodle, 17.0 85.0 218.7 789.8 0.4

mango, fresh, pieces (USDA) 16.5 23.1 277.2 1.6 0.1 0.1

Day Total 33.5 108.2 1335.9 2221.4 0.6 0.1 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 16.5 23.1 277.2 1.6 0.1 0.1

bagel, plain, ny style (Thomas’) 460.0

Lunch pizza, pan, cheese, personal 1400.0

Dinner fried chicken wing, lemon 531.0

Day Total 16.5 23.1 277.2 2392.6 0.1 0.1 Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 16.5 23.1 277.2 1.6 0.1 0.1

bagel, plain, ny style (Thomas’) 460.0

Lunch salad, apple pecan chicken 840.0 970.0

Dinner bowl, steak & shrimp (Baja 171.5

Day Total 16.5 23.1 1117.2 1603.2 0.1 0.1

Average Day Total 22.2 51.4 910.1 2072.4 0.3 0.1

ItemDay Meal Omega6 (g)

Alc (g) Caff (mg) MyFrt MyDry MyGrn

Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 0.0 0.0 0.0 0.0 3.2

Lunch salad, apple pecan chicken 0.0 0.0

Dinner soup, classic chicken noodle, 0.0 0.0 0.0 0.0 0.8

mango, fresh, pieces (USDA) 0.0 0.0 0.0 1.0 0.0 0.0

Day Total 0.0 0.0 0.0 1.0 0.0 4.0 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 1.0 0.0 0.0

bagel, plain, ny style (Thomas’) 0.0 0.0 0.0 0.0 3.2

Lunch pizza, pan, cheese, personal 0.0 0.0

Dinner fried chicken wing, lemon 0.0 0.0 0.0 0.0 0.0

Day Total 0.0 0.0 0.0 1.0 0.0 3.2

 

 

ItemDay Meal Omega6 (g)

Alc (g) Caff (mg) MyFrt MyDry MyGrn

Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 1.0 0.0 0.0

bagel, plain, ny style (Thomas’) 0.0 0.0 0.0 0.0 3.2

Lunch salad, apple pecan chicken 0.0 0.0

Dinner bowl, steak & shrimp (Baja 0.0 0.0

Day Total 0.0 0.0 0.0 1.0 0.0 3.2

Average Day Total 0.0 0.0 0.0 1.0 0.0 3.5

ItemDay Meal MyVeg MyProt XxFruit ExMeat ExVLMt ExMilk Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 0.0 0.0 0.0

Lunch salad, apple pecan chicken 0.0

Dinner soup, classic chicken noodle, 0.0 0.8 0.0

mango, fresh, pieces (USDA) 0.0 0.0 1.6

Day Total 0.0 0.8 1.6 0.0 0.0 0.0 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 0.0 0.0 1.6

bagel, plain, ny style (Thomas’) 0.0 0.0 0.0

Lunch pizza, pan, cheese, personal 0.0

Dinner fried chicken wing, lemon 0.0 4.9 0.0

Day Total 0.0 4.9 1.6 0.0 0.0 0.0 Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 0.0 0.0 1.6

bagel, plain, ny style (Thomas’) 0.0 0.0 0.0

Lunch salad, apple pecan chicken 0.0

Dinner bowl, steak & shrimp (Baja 0.0

Day Total 0.0 0.0 1.6 0.0 0.0 0.0

Average Day Total 0.0 1.9 1.6 0.0 0.0 0.0

ItemDay Meal XxOCarb XxStarch XxVeg XxFat Thu 01- 12-2017

Breakfast bagel, plain, ny style (Thomas’) 0.0 3.5 0.0 0.4

Lunch salad, apple pecan chicken 0.0 0.0 5.4 0.8

Dinner soup, classic chicken noodle, 0.0 0.9 0.0 0.3

mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0

Day Total 0.0 4.3 5.4 1.5 Fri 01-13- 2017

Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0

bagel, plain, ny style (Thomas’) 0.0 3.5 0.0 0.4

Lunch pizza, pan, cheese, personal 0.0 4.6 0.0 4.0

Dinner fried chicken wing, lemon 0.0 0.0 0.0 4.0

Day Total 0.0 8.1 0.0 8.4 Sat 01- 14-2017

Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0

bagel, plain, ny style (Thomas’) 0.0 3.5 0.0 0.4

Lunch salad, apple pecan chicken 0.0 0.0 5.4 0.8

Dinner bowl, steak & shrimp (Baja 0.0 0.0 1.3 0.2

Day Total 0.0 3.5 6.7 1.4

Average Day Total 0.0 5.3 4.0 3.7

 

 

Calories and Fat The Calories and Fats report is useful for quickly seeing the calorie and fat breakdowns of your intake. The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats).

Source of Calories Calori Gram Percent

Protein 24 %

Carbohydrates 50 %

Fat (Total) 27 %

Alcohol

237

495

267

0

Total 999

59.4

124.2

29.7

0.0

Saturated Fat 103 11.4 10%

Mono Fat 20 2.2 2%

Poly Fat 8 0.9 1%

Trans Fat 11 1.2 1%

*The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats.

Ratios

P:S ( Poly Fat / Saturated Fat ) 0.08 : 1

Potassium : Sodium 0.44 : 1

Calcium : Phosphorus 2.47 : 1

CSI ( Cholesterol / Saturated Fat ) 19.80

Source of Fat (approx.) Fat (g) Percent

Saturated Fat 38 %

Mono Fat 7 %

Poly Fat 3 %

Trans Fat 4 %

11.4

2.2

0.9

1.2

Total (g) 29.7

*The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats.

Exchanges

Starch 5.29

Other Carbs 0.00

Lean Meat

Alcohol

Fruit 1.64

Vegetables 4.03

Milk

 

 

Calorie Assessment A close-up picture of the Calories consumed.

Calories to maintain current weight

2677Calories to maintain current weight

-1000Calorie adjustment for weight change of 2 lb (per week)

1677Goal Calories

Average Daily Intake & Expenditures

999Average Intake

2563Average Expenditure

Calories For The Day

Below GoalTotal Calories

Below GoalCarbohydrates (45-65% Calories)

Protein (10-35% Calories)

Fat (20-35% Calories)

Goal AssessmentIntake

1677 999

755 to 1090 495

In Range168 to 587 237

Below Goal335 to 587 267

Activity Summary List of the Activities performed, their METs, duration and Calories burned.

Daily Activity Details Profile Calorie Goal: 1677

Duration CaloriesExerciseMets

Thu 01-12-2017

dancing, bamba y plena4.530 188minutes

188Total Calories (Sedentary)

Duration CaloriesExerciseMets

Fri 01-13-2017

backpacking, hiking or organized walking with a7.81 650hours

650Total Calories (Sedentary)

Summary

CaloriesDaily Average 419

Your Daily Average put you in the Sedentary activity level, and suggests 2144 Calories to maintain your current weight.

Nutrition Facts Formats the analysis as a Nutrition Facts label.

 

 

Nutrition Facts Serving Size ( 724 g )

Amount Per Serving

Calories 999 Calories from Fat 268

% Daily Value *

Total Fat 30g 57%

Saturated Fat 11g 68%

Trans Fat 1g

Cholesterol 165mg 55%

Sodium 2072mg 90%

Total Carbohydrates 54%

Dietary Fiber 11g 45%

Sugars 43g

Protein 59g 94%

Vitamin A 13% Vitamin C 80%

Calcium 13% Iron 18%

* Percent Daily Values are based on your custom

MyPlate The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).

 

 

Group Percent Amount

Dairy Intake 0 % 0.0

Dairy Recommendation 3.0

cup equivalent

cup equivalent

Protein Foods Intake 38 % 1.9

Protein Foods Recommendation 5.0

oz equivalent

oz equivalent

Vegetables Intake 0 % 0.0

Vegetables 2.0

cup equivalent

cup equivalent

Fruits Intake 67 % 1.0

Fruits Recommendation 1.5

cup equivalent

cup equivalent

Grains Intake 70 % 3.5

Grains Recommendation 5.0

oz equivalent

oz equivalent

Comparison

1600 Calorie Pattern

Make Half Your Grains Whole Vary Your Vegetables

Oils & Empty Calories

Dark Green Vegetables

Orange Vegetables

Dry Beans & Peas

Starchy Vegetables

Other Vegetables

cups weekly2.0

cups weekly1.5

cups weekly2.5

cups weekly2.5

cups weekly5.5

Aim for at least 2.5 whole grains a day

Aim for 5.0 teaspoons of oils a day

Limit your extra fats & sugars to 132 Calories

Intake vs. Recommendation

oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans.

*

*

Food List Report The Food List report displays a simple list of foods that you have entered, along with their calorie values.

CalsAmount Item

Thu 01-12-2017 270ea1.0 bagel, plain, ny style (Thomas’)

350ea1.0 salad, apple pecan chicken (Wendy’s)

114cup1.0 soup, classic chicken noodle, Chunky, canned (USDA:

99cup1.0 mango, fresh, pieces (USDA)

 

 

833Day Total

Fri 01-13-2017 99cup1.0 mango, fresh, pieces (USDA)

270ea1.0 bagel, plain, ny style (Thomas’)

600ea1.0 pizza, pan, cheese, personal (Pizza Hut)

423ea6.0 fried chicken wing, lemon pepper (Wingstop)

1392Day Total

Sat 01-14-2017 99cup1.0 mango, fresh, pieces (USDA)

270ea1.0 bagel, plain, ny style (Thomas’)

350ea1.0 salad, apple pecan chicken (Wendy’s)

53oz1.0 bowl, steak & shrimp (Baja Fresh)

772Day Total

2997Total

250Item Average

Day Average 999

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