assignment 3
Shemelia
allDaily.pdf
All Daily Reports
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in 250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(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 Healthy Range Notes
Basic Components
Calories 2,789.0
Protein (g) 90.7 10% - 35% of Calories (adults 19-70 yrs) *~
Carbohydrates (g) 383.0 45% - 65% of Calories (adults 19-70 yrs) *
Added Sugar (g) 34.9
Dietary Fiber (g) 39.0
Fat (g) 86.8 20% - 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g) 27.9 Less than 10% of Calories +
Mono Fat (g) 31.0
Poly Fat (g) 27.9
Cholesterol (mg) 300.0 Less than 300 mg per day ^
Water (g) 2,700.0
Vitamins
Vitamin A - RAE (mcg) 700.0 Do not exceed 3000 mg *
Vitamin B1 - Thiamin (mg) 1.1
Vitamin B2 - Riboflavin (mg) 1.1
Vitamin B3 - Niacin Equivalents (mg) 14.0
Vitamin B6 (mg) 1.3 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.4 Over 50 should take a supplement *
Vitamin C (mg) 75.0 Do not exceed 2000 mg *
Vitamin D - mcg (mcg) 15.0 Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg) 15.0 Do not exceed 1000 mg *
Folate - DFE (mcg) 400.0 Women of child bearing age should take a supplement *
Minerals
Calcium (mg) 1,000.0 Do not exceed 2500 mg *
Iron (mg) 18.0 Do not exceed 45 mg *
Magnesium (mg) 320.0 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.0 Do not exceed 4000 mg *
Potassium (mg) 2,600.0
Sodium (mg) 2,300.0 Less than 2300 mg - lower for some people +
Zinc (mg) 8.0 Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
^ Reference Daily Intake
~ 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.
DRI GoalValueNutrient Percent 0 50 100 150
Basic Components Calories 1,153.00 2,789.0 41 %
Calories from Fat 378.00 781.0 48 %
Calories from SatFat 137.00 251.0 55 %
Protein (g) 48.00 90.7 * 53 %
Protein (% Calories) 16.70 13.0 * 128 %
Carbohydrates (g) 152.00 383.0 40 %
Carbohydrates (% Calories) 52.60 55.0 96 %
Total Sugars (g) 77.40 ^
Added Sugar (g) 4.67 34.9 ~ 13 %
Dietary Fiber (g) 13.00 39.0 33 %
Soluble Fiber (g) 2.24
InSoluble Fiber (g) 2.29
Fat (g) 42.00 86.8 48 %
Fat (% Calories) 32.80 28.0 117 %
Saturated Fat (g) 15.20 27.9 ~ 55 %
Trans Fat (g) 0.41
Mono Fat (g) 8.74 31.0 28 %
Poly Fat (g) 4.24 27.9 15 %
Cholesterol (mg) 355.00 300.0 ~ 118 %
Water (g) 606.00 2,700.0 22 %
Vitamins Vitamin A - RAE (mcg) 580.00 700.0 83 %
Vitamin B1 - Thiamin (mg) 0.93 1.1 84 %
Vitamin B2 - Riboflavin (mg) 1.12 1.1 102 %
Vitamin B3 - Niacin 11.10 14.0 79 %
Vitamin B6 (mg) 1.16 1.3 90 %
Vitamin B12 (mcg) 4.81 2.4 200 %
Vitamin C (mg) 78.40 75.0 105 %
Vitamin D - mcg (mcg) 4.45 15.0 30 %
Vitamin E - a-Toco (mg) 2.00 15.0 13 %
Folate - DFE (mcg) 303.00 400.0 76 %
Minerals Calcium (mg) 879.00 1,000.0 88 %
Iron (mg) 13.50 18.0 75 %
Magnesium (mg) 128.00 320.0 40 %
Phosphorus (mg) 804.00 700.0 115 %
Potassium (mg) 1,405.00 2,600.0 54 %
Sodium (mg) 1,406.00 2,300.0 ~ 61 %
Zinc (mg) 9.58 8.0 120 %
Other
Omega-3 (g) 0.48 +
Omega-6 (g) 3.74 +
Alcohol (g) 0.00
Caffeine (mg) 1.20
DRI Goal Key:
Black = Consume at least the DRI goal
Red = Consume less than the DRI goal
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and added sugars.
+ There is no established recommendation for Omega-3 and Omega-6.
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) Fri 03-11- 2022
Breakfast scrambled eggs (USDA) cup0.5 163.9 108.7 33.0 11.0
Snack milk, whole, 3.25%, with vitamin cup1 148.8 71.4 41.0 7.7
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
yogurt, vanilla, 11g protein, cup1 208.2 27.6 17.8 12.1
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
pineapple, canned, chunks, in cup0.5 74.7 0.9 0.1 0.5
mango, fresh, pieces (USDA) cup0.5 49.5 2.8 0.7 0.7
pizza, cheese, cooked, from slice1 404.7 166.9 58.1 15.6
mixed fruit, Superfruit, in indv cup1 100.0 0.0 0.0 1.0
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
Day Total -- 1534.1 501.6 185.3 70.4 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat cup1 249.9 23.8 15.4 10.7
Snack hot cocoa mix, rich chocolate indv pkt1 80.0 27.0 18.0 0.6
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
water, tap (USDA) fl-oz8 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) cup1 82.5 1.8 0.1 0.9
pizza, pan, cheese, medium, 12" slice1 280.0 113.0 46.7 11.7
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
salad dressing, buttermilk ranch Tbs2 110.0 99.0 18.0 0.0
Day Total -- 1047.2 334.8 117.4 36.5 Sun 03- 13-2022
Snack yogurt, french vanilla, Original cntr1 150.0 18.0 13.5 6.0
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
english muffin, plain, enriched ea1 133.9 9.2 1.3 4.4
apple, fresh, sliced (USDA: cup0.5 28.3 0.8 0.1 0.1
milk, whole, 3.25%, with vitamin cup1 148.8 71.4 41.0 7.7
watermelon, fresh, diced (USDA) cup0.5 22.8 1.0 0.1 0.5
meatballs, beef (FNDDS) ea3 168.0 80.8 29.9 14.7
cucumber, fresh, with skin, cup0.5 7.8 0.5 0.2 0.3
salad dressing, buttermilk ranch Tbs2 110.0 99.0 18.0 0.0
tomatoes, cherry, red, fresh, ea1 3.1 0.3 0.0 0.1
Day Total -- 878.1 298.1 107.9 37.2
Average Day Total -- 1153.1 378.1 136.9 48.0
ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g) Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 1.8 1.5 0.0 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 11.7 11.7 0.0 0.0 0.0 0.0
salad, tossed garden, express 14.2 4.9
yogurt, vanilla, 11g protein, 33.8 33.8 0.0 0.0 0.0
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
pineapple, canned, chunks, in 19.5 18.0 1.0 0.2 0.7
mango, fresh, pieces (USDA) 12.4 11.1 0.0 1.3 0.7 0.5
pizza, cheese, cooked, from 43.8 5.4 3.3
ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g) Fri 03-11- 2022
Snack mixed fruit, Superfruit, in 24.0 20.0 2.0
salad, tossed garden, express 14.2 4.9
Day Total 195.9 102.7 0.0 20.0 2.7 2.2 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 46.7 46.7 0.0 0.0 0.0
Snack hot cocoa mix, rich chocolate 15.0 12.0 0.8
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 21.6 16.3 0.0 2.3
pizza, pan, cheese, medium, 12" 29.9 3.2 1.7
salad, tossed garden, express 14.2 4.9
salad dressing, buttermilk ranch 2.0 2.0 0.0 0.0 0.0
Day Total 149.9 81.4 0.0 12.3 1.7 0.9 Sun 03- 13-2022
Snack yogurt, french vanilla, Original 27.0 20.0 14.0
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
english muffin, plain, enriched 26.2 1.5 0.4 1.1
apple, fresh, sliced (USDA: 7.5 5.7 0.0 1.3 0.1 1.2
milk, whole, 3.25%, with vitamin 11.7 11.7 0.0 0.0 0.0 0.0
watermelon, fresh, diced (USDA) 5.7 4.7 0.0 0.3 0.1 0.2
meatballs, beef (FNDDS) 6.0 1.6 0.0 0.3
cucumber, fresh, with skin, 1.9 0.9 0.0 0.3 0.0 0.2
salad dressing, buttermilk ranch 2.0 2.0 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.7 0.4 0.0 0.2
Day Total 109.3 48.2 14.0 6.6 2.4 3.7
Average Day Total 151.7 77.4 4.7 13.0 2.2 2.3
ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 12.1 3.7 0.7 4.9 2.7 304.7
Snack milk, whole, 3.25%, with vitamin 7.9 4.6 0.2 2.0 0.5 24.4
salad, tossed garden, express 5.9 1.7 185.3
yogurt, vanilla, 11g protein, 3.1 2.0 0.8 0.1 12.2
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
pineapple, canned, chunks, in 0.1 0.0 0.0 0.0 0.0 0.0
mango, fresh, pieces (USDA) 0.3 0.1 0.0 0.1 0.1 0.0
pizza, cheese, cooked, from 18.5 6.5 6.4 2.9 21.1
mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 5.9 1.7 185.3
Day Total 55.7 20.6 0.9 14.9 6.9 733.0 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 2.6 1.7 0.7 0.1 9.8
Snack hot cocoa mix, rich chocolate 3.0 2.0 0.1 0.0
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.2 0.0 0.0 0.0 0.1 0.0
pizza, pan, cheese, medium, 12" 12.6 5.2 3.2 2.8 21.0
salad, tossed garden, express 5.9 1.7 185.3
ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Sat 03- 12-2022
Snack salad dressing, buttermilk ranch 11.0 2.0 10.0
Day Total 37.2 13.0 0.1 4.6 3.6 226.1
Sun 03- 13-2022
Snack yogurt, french vanilla, Original 2.0 1.5 0.0 10.0
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
english muffin, plain, enriched 1.0 0.1 0.2 0.5 0.0
apple, fresh, sliced (USDA: 0.1 0.0 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 7.9 4.6 0.2 2.0 0.5 24.4
watermelon, fresh, diced (USDA) 0.1 0.0 0.0 0.0 0.0 0.0
meatballs, beef (FNDDS) 9.0 3.3 3.8 0.5 62.2
cucumber, fresh, with skin, 0.1 0.0 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 11.0 2.0 10.0
tomatoes, cherry, red, fresh, 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 33.1 12.0 0.2 6.7 2.3 106.6
Average Day Total 42.0 15.2 0.4 8.7 4.2 355.2
ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)
Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 84.0 177.1 0.0 0.4 0.1 0.1
Snack milk, whole, 3.25%, with vitamin 215.0 112.2 0.1 0.4 0.2 0.1
salad, tossed garden, express
yogurt, vanilla, 11g protein, 193.6 29.8 0.1 0.5 0.3 0.1
cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
pineapple, canned, chunks, in 104.0 2.4 0.1 0.0 0.4 0.1
mango, fresh, pieces (USDA) 68.9 44.6 0.0 0.0 0.6 0.1
pizza, cheese, cooked, from 69.9 99.7 0.3 0.4 3.3 0.1
mixed fruit, Superfruit, in 15.0
salad, tossed garden, express
Day Total 736.8 758.0 1.1 1.8 10.7 1.3 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 182.5 24.9 0.1 0.4 0.2 0.1
Snack hot cocoa mix, rich chocolate 0.7
cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
water, tap (USDA) 236.6 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 141.9 4.8 0.1 0.1 0.8 0.2
pizza, pan, cheese, medium, 12" 43.4 73.0 0.2 0.3 3.9 0.1
salad, tossed garden, express
salad dressing, buttermilk ranch 0.0
Day Total 606.5 379.9 0.8 0.8 10.8 1.1 Sun 03- 13-2022
Snack yogurt, french vanilla, Original 170.0
cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
english muffin, plain, enriched 24.0 0.0 0.3 0.2 2.2 0.0
apple, fresh, sliced (USDA: 46.6 1.5 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 215.0 112.2 0.1 0.4 0.2 0.1
watermelon, fresh, diced (USDA) 69.5 21.6 0.0 0.0 0.1 0.0
meatballs, beef (FNDDS) 52.7 10.1 0.1 0.2 3.1 0.2
cucumber, fresh, with skin, 49.5 2.7 0.0 0.0 0.1 0.0
salad dressing, buttermilk ranch 0.0
ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)
Sun 03- 13-2022
Snack tomatoes, cherry, red, fresh, 16.1 7.1 0.0 0.0 0.1 0.0
Day Total 474.9 602.4 0.9 0.8 11.8 1.1
Average Day Total 606.1 580.1 0.9 1.1 11.1 1.2
ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc (mg)
Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 0.8 0.0 2.0 1.3 39.6 72.6
Snack milk, whole, 3.25%, with vitamin 1.1 0.0 3.2 0.2 12.2 275.7
salad, tossed garden, express
yogurt, vanilla, 11g protein, 1.3 2.0 0.0 0.0 26.9 418.9
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
pineapple, canned, chunks, in 0.0 11.8 0.0 0.0 6.2 17.4
mango, fresh, pieces (USDA) 0.0 30.0 0.0 0.7 35.5 9.1
pizza, cheese, cooked, from 1.2 1.8 0.0 1.5 57.4 270.3
mixed fruit, Superfruit, in 78.0 20.0
salad, tossed garden, express
Day Total 6.3 129.7 6.1 3.9 377.8 1196.3 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 1.2 1.7 0.0 0.0 22.1 372.4
Snack hot cocoa mix, rich chocolate 0.0 20.0
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 7.1
pineapple, fresh, chunks (USDA) 0.0 78.9 0.0 0.0 29.7 21.4
pizza, pan, cheese, medium, 12" 0.6 0.0 1.1 208.0
salad, tossed garden, express
salad dressing, buttermilk ranch 0.0 0.0
Day Total 3.7 86.6 1.0 1.3 251.7 741.2 Sun 03- 13-2022
Snack yogurt, french vanilla, Original 2.1 210.0
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
english muffin, plain, enriched 0.0 0.0 42.2 29.6
apple, fresh, sliced (USDA: 0.0 2.5 0.0 0.1 1.6 3.3
milk, whole, 3.25%, with vitamin 1.1 0.0 3.2 0.2 12.2 275.7
watermelon, fresh, diced (USDA) 0.0 6.2 0.0 0.0 2.3 5.3
meatballs, beef (FNDDS) 1.4 0.5 0.1 0.1 16.0 54.6
cucumber, fresh, with skin, 0.0 1.5 0.0 0.0 3.6 8.3
salad dressing, buttermilk ranch 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 2.3 0.0 0.1 2.5 1.7
Day Total 4.4 19.0 6.3 0.7 280.4 700.9
Average Day Total 4.8 78.4 4.5 2.0 303.3 879.5
ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 1.4 12.1 181.5 145.2 159.5 1.1
Snack milk, whole, 3.25%, with vitamin 0.1 24.4 205.0 322.1 104.9 0.9
salad, tossed garden, express 114.8
yogurt, vanilla, 11g protein, 0.2 39.2 330.8 536.5 161.7 2.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
pineapple, canned, chunks, in 0.3 17.4 7.5 151.9 1.2 0.1
ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Fri 03-11- 2022
Snack mango, fresh, pieces (USDA) 0.1 8.2 11.6 138.6 0.8 0.1
pizza, cheese, cooked, from 3.4 34.7 270.3 229.5 675.0 2.0
mixed fruit, Superfruit, in 0.4 170.0 10.0
salad, tossed garden, express 114.8
Day Total 15.2 168.0 1141.2 1873.3 1481.9 11.0 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.2 36.8 291.6 477.8 142.1 1.8
Snack hot cocoa mix, rich chocolate 0.4 0.0 170.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
water, tap (USDA) 0.0 2.4 0.0 0.0 9.5 0.0
pineapple, fresh, chunks (USDA) 0.5 19.8 13.2 179.8 1.6 0.2
pizza, pan, cheese, medium, 12" 1.9 21.0 241.0 168.0 624.0 1.6
salad, tossed garden, express 114.8
salad dressing, buttermilk ranch 0.0 290.0
Day Total 12.2 111.8 680.4 1005.1 1491.2 8.3 Sun 03- 13-2022
Snack yogurt, french vanilla, Original 0.0 270.0 90.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
english muffin, plain, enriched 1.4 12.0 75.8 74.7 264.5 0.4
apple, fresh, sliced (USDA: 0.1 2.7 6.0 58.3 0.5 0.0
milk, whole, 3.25%, with vitamin 0.1 24.4 205.0 322.1 104.9 0.9
watermelon, fresh, diced (USDA) 0.2 7.6 8.4 85.1 0.8 0.1
meatballs, beef (FNDDS) 1.7 16.0 142.8 230.2 352.8 3.2
cucumber, fresh, with skin, 0.1 6.8 12.5 76.4 1.0 0.1
salad dressing, buttermilk ranch 0.0 290.0
tomatoes, cherry, red, fresh, 0.0 1.9 4.1 40.3 0.8 0.0
Day Total 13.0 103.2 589.2 1336.6 1244.6 9.4
Average Day Total 13.5 127.7 803.6 1405.0 1405.9 9.6
ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)
Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 0.2 2.4 0.0 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 0.2 0.3 0.0 0.0 0.0 0.9
salad, tossed garden, express 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.1 0.0 0.0 0.0 1.4
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
pineapple, canned, chunks, in 0.0 0.0 0.0 0.0 0.5 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 0.5 0.0
pizza, cheese, cooked, from 0.3 2.6 0.0 0.0 0.0 0.9
mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 1.0 0.0
salad, tossed garden, express 0.0 0.0 0.0 0.0
Day Total 0.8 6.0 0.0 0.0 2.0 3.2 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.1 0.0 0.0 0.0 1.2
Snack hot cocoa mix, rich chocolate 0.0 3.6 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 0.0 1.0 0.0
pizza, pan, cheese, medium, 12" 0.3 2.4 0.0 0.0 0.0 0.7
ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)
Sat 03- 12-2022
Snack salad, tossed garden, express 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0
Day Total 0.4 3.2 0.0 3.6 1.0 1.9 Sun 03- 13-2022
Snack yogurt, french vanilla, Original 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
english muffin, plain, enriched 0.0 0.5 0.0 0.0 0.0 0.0
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 0.5 0.0
milk, whole, 3.25%, with vitamin 0.2 0.3 0.0 0.0 0.0 0.9
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.0 0.5 0.0
meatballs, beef (FNDDS) 0.0 0.5 0.0 0.0 0.0 0.1
cucumber, fresh, with skin, 0.0 0.0 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 0.3 2.0 0.0 0.0 1.0 1.0
Average Day Total 0.5 3.7 0.0 1.2 1.3 2.0
ItemDay Meal MyGrn (oz eq)
MyVeg (cup)
MyProt (oz eq)
XxFruit XxOCarb XxStarch
Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 0.0 0.0 2.2 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 0.0 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.0 0.0 0.0 2.3 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
pineapple, canned, chunks, in 0.0 0.0 0.0 1.3 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.8 0.0 0.0
pizza, cheese, cooked, from 2.6 0.0 0.0 0.0 0.0 2.9
mixed fruit, Superfruit, in 0.0 0.0 0.0 1.6 0.0 0.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
Day Total 3.9 1.9 2.2 3.7 2.3 4.3 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.0 0.0 0.0 3.1 0.0
Snack hot cocoa mix, rich chocolate 0.0 0.0 0.0 0.0 1.0 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
water, tap (USDA) 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 1.4 0.0 0.0
pizza, pan, cheese, medium, 12" 1.8 0.0 0.0 0.0 0.0 2.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0 0.0
Day Total 3.0 0.9 0.0 1.4 4.1 3.4 Sun 03- 13-2022
Snack yogurt, french vanilla, Original 0.0 1.8 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
english muffin, plain, enriched 1.6 0.0 0.0 0.0 0.0 1.7
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.5 0.0 0.0
milk, whole, 3.25%, with vitamin 0.0 0.0 0.0 0.0 0.0 0.0
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.4 0.0 0.0
meatballs, beef (FNDDS) 0.3 0.1 1.6
cucumber, fresh, with skin, 0.0 0.5 0.0 0.0 0.0 0.0
ItemDay Meal MyGrn (oz eq)
MyVeg (cup)
MyProt (oz eq)
XxFruit XxOCarb XxStarch
Sun 03- 13-2022
Snack salad dressing, buttermilk ranch 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 0.1 0.0 0.0 0.0 0.0
Day Total 3.1 0.6 1.6 0.9 1.8 3.1
Average Day Total 3.3 1.2 1.3 2.0 2.7 3.6
ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat Fri 03-11- 2022
Breakfast scrambled eggs (USDA) 0.0 1.8 0.0 0.0 1.6
Snack milk, whole, 3.25%, with vitamin 0.0 1.2 0.0 1.0 0.0
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.6 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
pineapple, canned, chunks, in 0.0 0.0 0.0 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 0.0
pizza, cheese, cooked, from 0.0 3.3 0.0 0.0 1.0
mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
Day Total 5.7 9.4 0.0 1.0 2.6 Sat 03- 12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.5 0.0 0.0 0.0
Snack hot cocoa mix, rich chocolate 0.0 0.6 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
water, tap (USDA)
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 0.0 0.0
pizza, pan, cheese, medium, 12" 0.0 2.2 0.0 0.0 0.8
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 2.2 0.0 0.0 0.0
Day Total 2.8 6.8 0.0 0.0 0.8 Sun 03- 13-2022
Snack yogurt, french vanilla, Original 0.0 0.4 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
english muffin, plain, enriched 0.0 0.0 0.0 0.0 0.0
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 0.0 1.2 0.0 1.0 0.0
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.0 0.0
meatballs, beef (FNDDS)
cucumber, fresh, with skin, 0.4 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 2.2 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.1 0.0 0.0 0.0 0.0
Day Total 0.5 3.9 0.0 1.0 0.0
Average Day Total 3.0 6.7 0.0 0.7 1.1
^ Total Sugars includes those naturally occuring in food and added sugars.
Macronutrient Distribution The Macronutrient Distribution 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 16 %
Carbohydrates 52 %
Fat (Total) 32 %
Alcohol 0 %
188
594
370
0
Total 1153
48.0
151.7
42.0
0.0
Saturated Fat 137 15.2 12%
Mono Fat 79 8.7 7%
Poly Fat 38 4.2 3%
Trans Fat 4 0.4 0%
*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 ) 0.28 : 1
Potassium : Sodium 1.00 : 1
Calcium : Phosphorus 1.09 : 1
CSI ( Cholesterol / Saturated Fat ) 33.12
Source of Fat (approx.) Fat (g) Percent
Saturated Fat 36 %
Mono Fat 21 %
Poly Fat 10 %
Trans Fat 1 %
15.2
8.7
4.2
0.4
Total (g) 42.0
*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 3.59
Other Carbs 2.72
Lean Meat 1.12
Alcohol 0.00
Fruit 2.02
Vegetables 3.00
Fat 6.69
NonFatMilk 0.65
Calorie Assessment A close-up picture of the Calories consumed.
Calories to maintain current weight
2789Calories to maintain current weight
0Calorie adjustment for weight change of 0 lb (per week)
2789Goal Calories
Average Daily Intake & Expenditures
1153Average Intake
2421Average Expenditure
Calories For The Day
Below GoalTotal Calories
Goal AssessmentIntake
2789 1153
Fat (20-35% Calories) Below Goal558 to 976 370
Below GoalCarbohydrates (45-65% Calories) 1255 to 1813 594
Added Sugar (<10% Calories) In Range0 to 279 19
Protein (10-35% Calories) Below Goal279 to 976 188
Activity Summary List of the Activities performed, their METs, duration and Calories burned.
Daily Activity Details Profile Calorie Goal: 2789
Summary
CaloriesDaily Average 0
Your Daily Average put you in the Sedentary activity level, and suggests 2421 Calories to maintain your current weight.
Nutrition Facts Formats the analysis as a Nutrition Facts label.
Nutrition Facts Serving Size ( 1024 g )
Amount per serving
Calories 1153 % Daily Value *
Total Fat 42g 48%
Saturated Fat 15g 55%
Fat 0g
Cholesterol 355mg 118%
Sodium 1406mg 61%
Total Carbohydrates 152g 40%
Dietary Fiber 13g 33%
Total Sugars 77g
Protein 48g 53%
Potassium 1405mg
Vitamin D 4mcg
Calcium 879mg
Iron 13mg
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. % Daily Value here is based on your custom profile.
Trans
30%
88%
75%
54%
Added Sugar 0g
MyPlate The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see MyPlate.gov for more info).
Group Percent Amount
Dairy Intake 67 % 2.0
Dairy Recommendation 3.0
cup equivalent
cup equivalent
Protein Foods Intake 18 % 1.3
Protein Foods Recommendation 7.0
oz equivalent
oz equivalent
Vegetables Intake 33 % 1.2
Vegetables Recommendation 3.5
cup equivalent
cup equivalent
Fruits Intake 53 % 1.3
Fruits Recommendation 2.5
cup equivalent
cup equivalent
Grains Intake 33 % 3.3
Grains Recommendation 10.
oz equivalent
oz equivalent
Comparison
2800 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 weekly3.0
cups weekly2.5
cups weekly3.5
cups weekly7.0
cups weekly8.5
Aim for at least 5.0 oz equivalents whole grains a day
Aim for 8.0 teaspoons of oils a day
Limit your extra fats & sugars to 426 Calories a
Intake vs. Recommendation
oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is 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
Fri 03-11-2022 149cup1.0 milk, whole, 3.25%, with vitamin D (USDA)
139ea1.0 salad, tossed garden, express (Aramark)
164cup0.5 scrambled eggs (USDA)
208cup1.0 yogurt, vanilla, 11g protein, lowfat (USDA)
105cup1.0 cereal, Cheerios (USDA: General Mills)
75cup0.5 pineapple, canned, chunks, in juice (USDA)
50cup0.5 mango, fresh, pieces (USDA)
405slice1.0 pizza, cheese, cooked, from frozen, 15.1 oz (USDA)
100indv1.0 mixed fruit, Superfruit, in mango & passion juice, chunks (Del Monte)
139ea1.0 salad, tossed garden, express (Aramark)
1534Day Total
Sat 03-12-2022 250cup1.0 yogurt, fruit, 10g protein, lowfat (USDA)
80indv1.0 hot cocoa mix, rich chocolate (USDA: Nestle)
105cup1.0 cereal, Cheerios (USDA: General Mills)
0fl-oz8.0 water, tap (USDA)
82cup1.0 pineapple, fresh, chunks (USDA)
280slice1.0 pizza, pan, cheese, medium, 12" (USDA: Pizza Hut)
139ea1.0 salad, tossed garden, express (Aramark)
110Tbs2.0 salad dressing, buttermilk ranch (Kraft)
1047Day Total
Sun 03-13-2022 150cntr1.0 yogurt, french vanilla, Original (Yoplait)
105cup1.0 cereal, Cheerios (USDA: General Mills)
134ea1.0 english muffin, plain, enriched (USDA)
28cup0.5 apple, fresh, sliced (USDA: Commodity)
149cup1.0 milk, whole, 3.25%, with vitamin D (USDA)
23cup0.5 watermelon, fresh, diced (USDA)
168ea3.0 meatballs, beef (FNDDS)
8cup0.5 cucumber, fresh, with skin, sliced (USDA)
110Tbs2.0 salad dressing, buttermilk ranch (Kraft)
3ea1.0 tomatoes, cherry, red, fresh, year round average (USDA)
878Day Total
3459Total
124Item Average
Day Average 1153
3/28/22 12:40 AM Page 18 of 18
