Science Unit 7 Assignment Nutrition Paper

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Breakfast:

· 1 whole wheat bagel with 2 Tbsp almond butter

· 1 medium banana

· 1 cup black coffee

Morning Snack:

· 1 Greek yogurt (non-fat, plain)

· 1/4 cup mixed berries

Lunch:

· Grilled chicken salad

· 4 oz grilled chicken breast

· 2 cups mixed green salad

· 1/2 avocado

· 2 Tbsp olive oil and balsamic vinegar dressing

· 1 small whole wheat roll

· Water

Afternoon Snack:

· 1 apple

· 1 oz (about 23) raw almonds

Dinner:

· 5 oz baked salmon

· 1 cup roasted Brussels sprouts with 1 tsp olive oil

· 1/2 cup quinoa

· Herbal tea

Evening Snack:

· 1 small square dark chocolate (70% cocoa)

Food Journal [April 4, 2025],

Breakfast

· 1 small banana – 90 kcal

· 1 cup oatmeal – 150 kcal

Lunch

· 1 chicken breast (grilled, 3 oz) – 140 kcal

· 1 cup spinach (raw) – 7 kcal

Dinner

· 1 cup quinoa (cooked) – 220 kcal

· 2 chicken breast (grilled, 3 oz) – 280 kcal

· 2 Tbsp peanut butter – 190 kcal

Snacks

· 1 apple (medium) – 95 kcal

· 1 cup almond milk (unsweetened) – 30 kcal

Step 2:

Step 3:

Unit 4 Assignment Nutrient Tables (STEP 3)

To complete these tables, please have your Nutrition Report available (report from Trends – Nutrition Report on Cronometer). The shaded table cells are the sections you’ll need to enter your information.

See the sample assignment for an example. Also, feel free to ask questions via the Ask the Professor discussion board or through email.

Table 1: Calories (Energy)

Use the "Energy Summary” circles on your Nutrition Report to fill in this table. Make sure to include “Remaining” or “Over” with your numerical answer in the third column. (Example: 304 calories over)

Calories Consumed	Calories Burned	Remaining/Over
1933	2370	437 KCAL REMAINING

Table 2: Percent of Nutrients from Each Macronutrient

You will need to be in your active Nutrition Report in the open Cronometer website to obtain the three nutrient percentages needed for your table below (gray boxes). To get the percent values, hover over the blue (carbohydrates), red (fat), or protein (green) sections of the “Consumed” circle in the “Energy Summary” section of your “live” Nutrition report.

Be sure to add up the three percentages to make sure they equal 100%. Your total may be slightly over or under due to rounding (or under 100% due to inclusion of alcohol in your original Cronometer entries). Enter the sum of percentages of total calories from carbohydrates, fat, and protein into the fourth-row middle column.

Nutrient	Percent of Total Calories	AMDR
Carbohydrates	40%	45 – 65%
Fat	36%	20 – 35%
Protein	24%	10 – 35%
Total:	= 100 %

Table 3: Micronutrients

To complete this table, you will use your Cronometer report as well as the RDA/AI and Tolerable Upper Limit information available at the following links. Your ‘Average Intake’ will come from the Cronometer report.

The RDA/AI column information will come from the links labeled with “RDA/AI” except for Vitamin D.

For Vitamin D, the units from Cronometer do not match the RDA/AI units found in the link below. While this is the most recent publication for RDA/AIs, presently IUs are the preferable measurement for vitamin D. As a result, Cronometer provides the results in IUs for this vitamin. Use the following reference:

Vitamin D – RDA 600 IU for males and females

The Tolerable Upper Intake Level column information will come from the links labeled with “Tolerable Upper Limits.”

Vitamins RDA/AI (RDA/AI column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 600 IU in the RDA/AI column.

Vitamins Tolerable Upper Limits (Tolerable Upper Limit column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 4000 IU in the Tolerable Upper Intake Level column.

Minerals RDA/AI (RDA/AI column in the table below)

· Note: Copper is not in the same unit of measurement as the Cronometer Nutrition Report. Please convert the RDA/AI to mg by dividing the RDA/AI from the link by 1000 to obtain the information in mg.

Minerals Tolerable Upper Limits (Tolerable Upper Limit column in the table below)

· Note: The phosphorus Tolerable Upper Intake Level is in grams. Please multiply by 1000 to obtain the correct information in the same measurement unit. Example: 4 g x 1000 = 4,000 mg.

Nutrient	Average Intake	RDA/AI	Tolerable Upper Intake Level
B1 (Thiamine)	1.3 mg	1.2 mg	ND
B2 (Riboflavin)	1.8 mg	1.3 mg	ND
B3 (Niacin)	34.3 mg	16 mg	35 mg
B5 (Pantothenic Acid)	5.5 mg	5 mg	ND
B6 (Pyridoxine)	2.6 mg	1.3 mg	100 mg
B12 (Cobalamin)	4.5 µg	2.4 µg	ND
Folate	361.1 µg	400 µg	1000 µg DFE
Vitamin A	362.7 µg	900 µg	3000 µg RAE
Vitamin C	126.9 mg	90 mg	2000 mg
Vitamin D	329.1 IU	600 IU	4000 IU (100 µg)
Vitamin E	22.9 mg	15 mg	1000 mg
Vitamin K	331.3 µg	120 µg	ND
Calcium	804.3 mg	1000 mg	2500 mg
Copper	1.9 µg	0.9 µg	10 mg (10,000 µg)
Iron	14.0 mg	8 mg	45 mg
Magnesium	528.6 mg	400 mg	350 mg(from supplements only)
Manganese	5.8 mg	2.3 mg	11 mg
Phosphorus	1602.6 mg	700 mg	4000 mg
Potassium	3447.9 mg	3400 mg	ND
Selenium	105.5 µg	55 µg	400 µg
Sodium	1533.6 mg	1500 mg	ND
Zinc	9.8 mg	11 mg	40 mg

Dietary Reference Intakes (DRI) are published by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine

NIH Nutrient References and Databases available at: https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx