DIET SELF‐ASSESSMENT

Nutrients

Target

Average Eaten

Status

Total Calories

2600 Calories

1320 Calories

Under

Protein (g)***

56 g

97 g

OK

Protein (% Calories)***

10 - 35% Calories

29% Calories

OK

Carbohydrate (g)***

130 g

113 g

Under

Carbohydrate (% Calories)***

45 - 65% Calories

34% Calories

Under

Dietary Fiber

38 g

13 g

Under

Total Sugars

No Daily Target or Limit

26 g

No Daily Target or Limit

Added Sugars

< 65 g

12 g

OK

Total Fat

20 - 35% Calories

36% Calories

Over

Saturated Fat

< 10% Calories

12% Calories

Over

Polyunsaturated Fat

No Daily Target or Limit

6% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit

15% Calories

No Daily Target or Limit

Linoleic Acid (g)***

17 g

7 g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

5% Calories

OK

α-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.8% Calories

OK

α-Linolenic Acid (g)***

1.6 g

1.2 g

Under

Omega 3 - EPA

No Daily Target or Limit

0 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

58 mg

No Daily Target or Limit

Cholesterol

< 300 mg

579 mg

Over

Minerals

Calcium

1000 mg

749 mg

Under

Potassium

4700 mg

2258 mg

Under

Sodium

< 2300 mg

2823 mg

Over

Copper

900 µg

1052 µg

OK

Iron

8 mg

15 mg

OK

Magnesium

400 mg

317 mg

Under

Phosphorus

700 mg

1096 mg

OK

Selenium

55 µg

159 µg

OK

Zinc

11 mg

13 mg

OK

Vitamins

Vitamin A

900 µg RAE

1435 µg RAE

OK

Vitamin B6

1.3 mg

1.8 mg

OK

Vitamin B12

2.4 µg

4.0 µg

OK

Vitamin C

90 mg

79 mg

Under

Vitamin D

15 µg

4 µg

Under

Vitamin E

15 mg AT

9 mg AT

Under

Vitamin K

120 µg

1151 µg

OK

Folate

400 µg DFE

556 µg DFE

OK

Thiamin

1.2 mg

1.4 mg

OK

Riboflavin

1.3 mg

1.8 mg

OK

Niacin

16 mg

22 mg

OK

Choline

550 mg

536 mg

Under

Information about dietary supplements.

*** Nutrients that appear twice ( protein, carbohydrate, linoleic acid, and α-linolenic acid ) have two separate recommendations:

1) Amount eaten (in grams) compared to your minimum recommended intake.

2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.