Final DAP essay
Bebisha
_DAP_PartAReport.pdf
3/24/2021 Diet & Wellness Plus
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Kusum Lamichhane [email protected] 3/24/2021 threeDayAverage
Report Parameters
Day 1 : 03/22/2021 Day 2: 03/23/2021
Day 3: 03/24/2021
3-Day Average
Intake vs. Goals 03/22/2021, 03/23/2021, 03/24/2021
Report Data
Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
Energy
Kilocalories 2478.0 kcal 906.845 kcal 36.596%
Protein 52.62 g 29.441 g 55.951%
Carbohydrate 278.78 - 402.68 g 125.65 g 45.072%
Fat, Total 55.07 - 96.37 g 33.638 g 61.083%
Fat (Specific)
Saturated Fat <27.5 g 5.847 g 21.263%
Monounsaturated Fat No suggestion 7.899 g
Polyunsaturated Fat No suggestion 3.514 g
Trans Fatty Acid No suggestion 0.03 g
Cholesterol <No suggestion 61.487 mg
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g 2.902 g 24.18%
2478.0 kcal
52.62 g
278.78 g
402.68 g
55.07 g
96.37 g
27.5 g
12.00 g
Loading...
3/24/2021 Diet & Wellness Plus
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Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
PFA 18:3, Linolenic 1.10 g 0.556 g 50.504%
Carbohydrates (Specific)
Dietary Fiber, Total 25.0 g 14.977 g 59.906%
Sugar, Total No suggestion 11.578 g
Other
Water 2700.00 g 374.531 g 13.872%
Alcohol No suggestion 0.00 g
Vitamins
Thiamin 1.10 mg 0.454 mg 41.28%
Riboflavin 1.10 mg 0.26 mg 23.675%
Niacin 14.00 mg 4.446 mg 31.76%
Pyridoxine (Vitamin B6) 1.30 mg 0.434 mg 33.368%
Cobalamin (Vitamin B12)
2.40 µg 0.149 µg 6.197%
Folate (DFE) 400.00 µg 308.924 µg 77.231%
Vitamin C 75.00 mg 38.56 mg 51.413%
Vitamin D (ug) 15.00 µg 0.359 µg 2.395%
Vitamin A (RAE) 700.00 µg 33.58 µg 4.797%
Vitamin A (IU) 2333.00 IU 3,816.097 IU 163.57%
Vitamin K 90.00 µg 70.784 µg 78.649%
Alpha-Tocopherol 15.00 mg 2.314 mg 15.425%
Minerals
Calcium 1000.00 mg 549.031 mg 54.903%
Iron 18.00 mg 18.101 mg 100.561%
1.10 g
25.0 g
2700.00 g
1.10 mg
1.10 mg
14.00 mg
1.30 mg
2.40 µg
400.00 µg
75.00 mg
15.00 µg
700.00 µg
2333.00 IU
90.00 µg
15.00 mg
1000.00 mg
18.00 mg
3/24/2021 Diet & Wellness Plus
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DRI Report
Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
Magnesium 310.00 mg 70.01 mg 22.584%
Potassium 4700.00 mg 492.724 mg 10.483%
Zinc 8.00 mg 1.969 mg 24.609%
Sodium 1500.00 mg 1,013.82 mg 67.588%
Profile Information
Profile
Active Profile: kusum lamichhane
Height: 5 ft. 4 inches
Weight: 145 lbs.
Age: 27 years
BMI: 24.886
Gender: Female
Activity Level: Active
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient Data
Nutrient DRI Notes
Energy
Kilocalories 2478.0 kcal
Protein 52.62 g AMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams of protein per kilogram body weight
Carbohydrate 278.78 - 402.68 g AMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children
Fat, Total 55.07 - 96.37 g AMDR: 20%-35% of kilocalories
Fat (Specific)
Saturated Fat < 27.5 g Less than 10% of kilocalories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < * Less than mg recommended
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g
PFA 18:3, Linolenic 1.10 g
Carbohydrates (Specific)
310.00 mg
4700.00 mg
8.00 mg
1500.00 mg
3/24/2021 Diet & Wellness Plus
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Macronutrient Ranges 03/22/2021, 03/23/2021, 03/24/2021
Carbs Protein Fat Alcohol
0.0
200
400
600
800
1.0k
1.2k
1.4k
1.6k
C al
o ri
es
Actual Recommended
Nutrient DRI Notes
Dietary Fiber, Total 25.0 g
Sugar, Total * No recommendation
Other
Water 2700.00 g
Alcohol * No recommendation
Vitamins
Thiamin 1.10 mg
Riboflavin 1.10 mg
Niacin 14.00 mg
Pyridoxine (Vitamin B6) 1.30 mg
Cobalamin (Vitamin B12) 2.40 µg
Folate (DFE) 400.00 µg
Vitamin C 75.00 mg
Vitamin D (ug) 15.00 µg
Vitamin A (RAE) 700.00 µg
Vitamin A (IU) 2333.00 IU
Vitamin K 90.00 µg
Alpha-Tocopherol 15.00 mg
Minerals
Calcium 1000.00 mg
Iron 18.00 mg
Magnesium 310.00 mg
Potassium 4700.00 mg DRI Adequate Intake
Zinc 8.00 mg
Sodium 1500.00 mg DRI Adequate Intake
Report Data
Recommended Actual Intake
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Fat Breakdown 03/22/2021, 03/23/2021, 03/24/2021
MyPlate Analysis 03/22/2021, 03/23/2021, 03/24/2021
Recommended Actual Intake
Total Calories 2478 kcal 906.845 kcal
Carbs 1,115.1-1,610.7 kcal 45%-65% 502.602 kcal 55.423%
Protein 247.8-867.3 kcal 10%-35% 117.765 kcal 12.986%
Fats 495.6-867.3 kcal 20%-35% 302.745 kcal 33.384%
Alcohol 0 kcal 0% 0 kcal 0%
Report Data
Source of Fat Percent of Average Daily Value
Monounsaturated Fat 7.856%
Polyunsaturated Fat 3.495%
Saturated Fat 5.815%
Trans Fatty Acid 0.03%
Unspecified 16.258%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Report Data
Goal * Actual % Goal
Grains 8.0 oz. eq. tips 6.696 oz. eq. 83.696 %
Vegetables 3.0 cup eq. tips 0.452 cup eq. 15.067 %
Fruits 2.0 cup eq. tips 0.0 cup eq. 0.0 %
Dairy 3.0 cup eq. tips 0.0 cup eq. 0.0 %
Protein Foods 6.5 oz. eq. tips 1.834 oz. eq. 28.215 %
Empty Calories 330.0 kcal 174.333 kcal 52.828 %
3/24/2021 Diet & Wellness Plus
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Your results are based on a 2478 calorie pattern.
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole grains.
Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 2 cups weekly Orange Vegetables = 6 cups weekly Dry Beans & Peas = 2 cups weekly
Starchy Vegetables = 6 cups weekly Other Vegetables = 5 cups weekly
Oils: Aim for 7 teaspoons of oil a day.
Go Lean with Protein! Aim for this much every week: Seafood = 10 oz weekly Meat, Poultry & Eggs = 31 oz weekly Nuts, Seeds & Soy Products = 5 oz weekly
* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
Intake Spreadsheet
03/22/2021
Diet Entries for 03/22/2021
Item Name Meal Quantity Wt (g) Kcal
Bread, Italian Breakfast 2.00 slice(s) 60.00 162.60
Rice, White, Long Grain, Boiled Lunch 1.00 cup(s) 158.00 205.40
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings) Dinner 1.00 serving(s) 190.00 694.28
Total 408.00 1,062.28
Nutrients for 03/22/2021
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Bread, Italian 5.28 30.06 2.10 0.00
Rice, White, Long Grain, Boiled 4.25 44.509 0.442 0.122
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
25.612 86.73 29.167 5.783
Total 35.142 161.299 31.709 5.905
Nutrients for 03/22/2021
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Bread, Italian 0.488 0.834 0.00 0.00
Rice, White, Long Grain, Boiled 0.139 0.12 0.00 0.00
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 0.00 0.00
Total 0.627 0.954 0.00 0.00
Nutrients for 03/22/2021
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Total 0.872 0.081 16.21 9.173
3/24/2021 Diet & Wellness Plus
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03/23/2021
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Bread, Italian 0.774 0.06 1.92 1.902
Rice, White, Long Grain, Boiled 0.098 0.021 0.632 0.079
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 13.658 7.192
Total 0.872 0.081 16.21 9.173
Nutrients for 03/22/2021
Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)
Bread, Italian 21.42 0.00 0.284 0.176
Rice, White, Long Grain, Boiled 108.135 0.00 0.258 0.021
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
22.056 0.00 0.00 0.00
Total 151.611 0.00 0.542 0.197
Nutrients for 03/22/2021
Item Name Niacin (mg) Vit B6 (mg) Vit B12 (µg) Fol (DFE) (µg)
Bread, Italian 2.628 0.028 0.00 182.40
Rice, White, Long Grain, Boiled 2.332 0.147 0.00 153.26
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 0.00 0.00
Total 4.96 0.175 0.00 335.66
Nutrients for 03/22/2021
Item Name Vit C (mg) Vit D (ug) (µg) Vit A (RAE) (µg) Vit A (IU) (IU)
Bread, Italian 0.00 0.00 0.00 0.60
Rice, White, Long Grain, Boiled 0.00 0.00 0.00 0.00
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
9.219 0.00 0.00 848.19
Total 9.219 0.00 0.00 848.79
Nutrients for 03/22/2021
Item Name Vit K (µg) Alpha-T (mg) Calcium (mg) Iron (mg)
Bread, Italian 0.72 0.174 46.80 1.764
Rice, White, Long Grain, Boiled 0.00 0.063 15.80 1.896
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 678.305 20.778
Total 0.72 0.237 740.905 24.438
Nutrients for 03/22/2021
Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)
Bread, Italian 16.20 66.00 0.516 330.00
Rice, White, Long Grain, Boiled 18.96 55.30 0.774 1.58
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 0.00 405.404
Total 35.16 121.30 1.29 736.984
Diet Entries for 03/23/2021
Item Name Meal Quantity Wt (g) Kcal
3/24/2021 Diet & Wellness Plus
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Item Name Meal Quantity Wt (g) Kcal
Rice, White, Long Grain, Enriched, Dry Lunch 0.25 cup(s) 46.25 168.812
Nuts, Mixed, with Peanuts, Dry Roasted Afternoon Snack 1.00 ounce(s) 28.35 172.082
Garbanzo Bean Curry (Vegan) Dinner 6.50 ounce(s) 171.757 160.637
Water, Tap Total Water 1.00 cup(s) 237.00 0.00
Total 483.357 501.531
Nutrients for 03/23/2021
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Rice, White, Long Grain, Enriched, Dry 3.298 36.977 0.305 0.083
Nuts, Mixed, with Peanuts, Dry Roasted 5.528 6.356 15.167 2.271
Garbanzo Bean Curry (Vegan) 4.354 22.715 6.375 0.515
Water, Tap 0.00 0.00 0.00 0.00
Total 13.18 66.048 21.848 2.869
Nutrients for 03/23/2021
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Rice, White, Long Grain, Enriched, Dry 0.095 0.082 0.00 0.00
Nuts, Mixed, with Peanuts, Dry Roasted 9.79 2.795 0.009 0.00
Garbanzo Bean Curry (Vegan) 3.655 1.925 0.021 0.00
Water, Tap 0.00 0.00 0.00 0.00
Total 13.54 4.801 0.031 0.00
Nutrients for 03/23/2021
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Rice, White, Long Grain, Enriched, Dry 0.068 0.014 0.601 0.056
Nuts, Mixed, with Peanuts, Dry Roasted 2.765 0.023 1.814 1.417
Garbanzo Bean Curry (Vegan) 1.402 0.522 4.459 5.836
Water, Tap 0.00 0.00 0.00 0.00
Total 4.234 0.559 6.875 7.309
Nutrients for 03/23/2021
Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)
Rice, White, Long Grain, Enriched, Dry 5.374 0.00 0.266 0.023
Nuts, Mixed, with Peanuts, Dry Roasted 0.604 0.00 0.085 0.113
Garbanzo Bean Curry (Vegan) 136.022 0.00 0.068 0.047
Water, Tap 236.763 0.00 0.00 0.00
Total 378.763 0.00 0.419 0.183
Nutrients for 03/23/2021
Item Name Niacin (mg) Vit B6 (mg) Vit B12 (µg) Fol (DFE) (µg)
Rice, White, Long Grain, Enriched, Dry 1.939 0.076 0.00 178.988
Nuts, Mixed, with Peanuts, Dry Roasted 1.763 0.102 0.00 17.01
Garbanzo Bean Curry (Vegan) 0.707 0.431 0.00 58.598
Water, Tap 0.00 0.00 0.00 0.00
Total 4.409 0.609 0.00 254.596
Nutrients for 03/23/2021
3/24/2021 Diet & Wellness Plus
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03/24/2021
Item Name Vit C (mg) Vit D (ug) (µg) Vit A (RAE) (µg) Vit A (IU) (IU) Item Name Vit C (mg) Vit D (ug) (µg) Vit A (RAE) (µg) Vit A (IU) (IU)
Rice, White, Long Grain, Enriched, Dry 0.00 0.00 0.00 0.00
Nuts, Mixed, with Peanuts, Dry Roasted 0.227 0.00 0.00 1.134
Garbanzo Bean Curry (Vegan) 14.857 0.00 0.00 526.618
Water, Tap 0.00 0.00 0.00 0.00
Total 15.083 0.00 0.00 527.752
Nutrients for 03/23/2021
Item Name Vit K (µg) Alpha-T (mg) Calcium (mg) Iron (mg)
Rice, White, Long Grain, Enriched, Dry 0.046 0.051 12.95 1.993
Nuts, Mixed, with Peanuts, Dry Roasted 3.402 1.738 24.664 1.057
Garbanzo Bean Curry (Vegan) 9.126 1.311 36.567 1.29
Water, Tap 0.00 0.00 7.11 0.00
Total 12.575 3.10 81.291 4.341
Nutrients for 03/23/2021
Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)
Rice, White, Long Grain, Enriched, Dry 11.563 53.188 0.504 2.313
Nuts, Mixed, with Peanuts, Dry Roasted 64.353 182.287 1.151 1.134
Garbanzo Bean Curry (Vegan) 33.184 374.082 0.878 625.746
Water, Tap 2.37 2.37 0.00 7.11
Total 111.47 611.927 2.533 636.302
Diet Entries for 03/24/2021
Item Name Meal Quantity Wt (g) Kcal
Eggs, Fried Breakfast 1.00 item(s) 46.00 90.16
Rice, Fried, Vegetable Lunch 1.00 serving(s) 506.175 372.285
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings) Dinner 1.00 serving(s) 190.00 694.28
Water, Tap Total Water 1.00 cup(s) 237.00 0.00
Total 979.175 1,156.725
Nutrients for 03/24/2021
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Eggs, Fried 6.261 0.382 6.826 1.989
Rice, Fried, Vegetable 8.13 62.493 11.365 0.997
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
25.612 86.73 29.167 5.783
Water, Tap 0.00 0.00 0.00 0.00
Total 40.002 149.605 47.358 8.768
Nutrients for 03/24/2021
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Eggs, Fried 2.844 1.495 0.019 184.46
Rice, Fried, Vegetable 6.687 3.291 0.04 0.00
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 0.00 0.00
Total 9.53 4.787 0.059 184.46
3/24/2021 Diet & Wellness Plus
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Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Water, Tap 0.00 0.00 0.00 0.00
Total 9.53 4.787 0.059 184.46
Nutrients for 03/24/2021
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Eggs, Fried 1.279 0.063 0.00 0.184
Rice, Fried, Vegetable 2.319 0.964 8.187 10.876
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 13.658 7.192
Water, Tap 0.00 0.00 0.00 0.00
Total 3.599 1.027 21.845 18.252
Nutrients for 03/24/2021
Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)
Eggs, Fried 31.956 0.00 0.02 0.228
Rice, Fried, Vegetable 302.443 0.00 0.381 0.174
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
22.056 0.00 0.00 0.00
Water, Tap 236.763 0.00 0.00 0.00
Total 593.219 0.00 0.401 0.402
Nutrients for 03/24/2021
Item Name Niacin (mg) Vit B6 (mg) Vit B12 (µg) Fol (DFE) (µg)
Eggs, Fried 0.038 0.085 0.446 23.46
Rice, Fried, Vegetable 3.932 0.433 0.00 313.055
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 0.00 0.00
Water, Tap 0.00 0.00 0.00 0.00
Total 3.969 0.518 0.446 336.515
Nutrients for 03/24/2021
Item Name Vit C (mg) Vit D (ug) (µg) Vit A (RAE) (µg) Vit A (IU) (IU)
Eggs, Fried 0.00 1.012 100.74 362.02
Rice, Fried, Vegetable 82.157 0.066 0.00 8,861.54
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
9.219 0.00 0.00 848.19
Water, Tap 0.00 0.00 0.00 0.00
Total 91.376 1.078 100.74 10,071.75
Nutrients for 03/24/2021
Item Name Vit K (µg) Alpha-T (mg) Calcium (mg) Iron (mg)
Eggs, Fried 2.576 0.603 28.52 0.869
Rice, Fried, Vegetable 196.481 3.002 110.963 3.877
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 678.305 20.778
Water, Tap 0.00 0.00 7.11 0.00
Total 199.057 3.604 824.898 25.524
Nutrients for 03/24/2021
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Energy Balance 03/22/2021, 03/23/2021, 03/24/2021
Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)
Eggs, Fried 5.98 69.92 0.639 95.22
Rice, Fried, Vegetable 55.05 672.654 1.444 1,160.44
Dal Dhokli (Indian Curry made with Redgram Lentils and Wheat Dumplings)
0.00 0.00 0.00 405.404
Water, Tap 2.37 2.37 0.00 7.11
Total 63.40 744.944 2.083 1,668.174
Report Data
Date kcal Consumed
kcal Burned Through Tracked Activity
Number of Hours of Tracked Activity
Number of Hours with No Activity Logged
kcal Burned at BMR Rate Total kcal Burned Net kcal
03/22/2021 1,062.28 0 0 24 1,736.352 1,736.352 -674.072
03/23/2021 501.531 0 0 24 1,736.352 1,736.352 -1,234.821
03/24/2021 1,156.725 0 0 24 1,736.352 1,736.352 -579.627
Total: 2,720.536 0 0 72 5,209.055 5,209.055 -2,488.519
Average: 906.845 0 0 24 1,736.352 1,736.352 -829.506
