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2/5/24, 9:20 PM Report

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James Torrance [email protected] 2/5/2024 combinationReport

Combination Report A Combination Report can be generated for a speci�c time period by selecting

di�erent reports to combine as well as speci�c meals. This report combines any or all

of the other reports so that you have them in one place.

Report Dates

Set a date range for the data in this report.

Start Date End Date :

Choose Reports to Combine

DRI Report

Consumption vs. Goals

Macronutrient Ranges

Fat Breakdown

Source Analysis

MyPlate Analysis

Intake Spreadsheet

Exchanges Spreadsheet

Activities Spreadsheet

Energy Balance

Daily Food Log

Daily Activity Log

Pro�le Details

AGE:

35

GENDER:

Male

ACTIVITY LEVEL:

Low Active

HEIGHT:

6' 2"

WEIGHT:

230 lbs.

Report Data EXPORT PRINT

DRI Report

Pro�le Information

Nutrient Data

01/29/2024 02/02/2024

Pro�le

Active Pro�le: James Torrance

Height: 6 ft. 2 inches

Weight: 230 lbs.

Age: 35 years

BMI: 29.527

Gender: Male

Activity Level: Low Active

Strict Vegetarian/Vegan: no

Nutrient DRI

Energy

Kilocalories 3297.0kcal

Protein 83.46g

2/5/24, 9:20 PM Report

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Consumption vs. Goals 01/29/2024 - 02/02/2024

Nutrient DRI

Carbohydrate 370.91 -535.76g

Fat, Total 73.27 -128.22g

Fat (Speci�c)

Saturated Fat <36.6g

Monounsaturated Fat *

Polyunsaturated Fat *

Trans Fatty Acid *

Cholesterol <*

Essential Fatty Acids

PFA 18:2, Linoleic 17.00g

PFA 18:3, Linolenic 1.60g

Carbohydrates (Speci�c)

Dietary Fiber, Total 38.0g

Sugar, Total *

Other

Water 3700.00g

Alcohol *

Vitamins

Thiamin 1.20mg

Ribo�avin 1.30mg

Niacin 16.00mg

Pyridoxine (Vitamin B6) 1.30mg

Cobalamin (Vitamin B12) 2.40mcg

Folate (DFE) 400.00mcg

Vitamin C 90.00mg

Vitamin D (ug) 15.00mcg

Vitamin A (RAE) 900.00mcg

Vitamin A (IU) 3000.00IU

Vitamin K 120.00mcg

Vitamin E (Alpha-Tocopherol) 15.00mg

Minerals

Calcium 1000.00mg

Iron 8.00mg

Magnesium 420.00mg

Potassium 3400.00mg

Zinc 11.00mg

Sodium 1500.00mg

Nutrient DRI Intake % of DR

Energy

Kilocalories 3297.0kcal 2,023.573 kcal 61.376%

Protein 83.46g 99.412 g 119.113%

Carbohydrate 370.91 -535.76g 203.107 g 54.759%

Fat, Total 73.27 -128.22g 87.285 g 100%

Fat (Speci�c)

Saturated Fat <36.6g 19.345 g 52.857%

Monounsaturated Fat No suggestion 29.512 g N/A

Polyunsaturated Fat No suggestion 20.323 g N/A

Trans Fatty Acid No suggestion 0.146 g N/A

Cholesterol <No suggestion 302.582 mg N/A

Essential Fatty Acids

PFA 18:2, Linoleic 17.00g 14.788 g 86.987%

PFA 18:3, Linolenic 1.60g 1.527 g 95.434%

Carbohydrates (Speci�c)

2/5/24, 9:20 PM Report

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Macronutrient Ranges 01/29/2024 - 02/02/2024

Carbs Protein Fat Alcohol 0.0

200

400

600

800

1.0k

1.2k

1.4k

1.6k

1.8k

2.0k

2.2k

Actual Recommended

Fat Breakdown 01/29/2024 - 02/02/2024

Nutrient DRI Intake % of DR

Dietary Fiber, Total 38.0g 21.871 g 57.555%

Sugar, Total No suggestion 70.174 g N/A

Other

Water 3700.00g 3,201.278 g 86.521%

Alcohol No suggestion 0.00 g N/A

Vitamins

Thiamin 1.20mg 1.646 mg 137.17%

Ribo�avin 1.30mg 1.924 mg 148.004

Niacin 16.00mg 27.685 mg 173.032%

Pyridoxine (Vitamin B6) 1.30mg 2.125 mg 163.482

Cobalamin (Vitamin B12) 2.40mcg 5.227 mcg 217.774%

Folate (DFE) 400.00mcg 289.202 mcg 72.3%

Vitamin C 90.00mg 101.972 mg 113.302%

Vitamin D (ug) 15.00mcg 8.611 mcg 57.404%

Vitamin A (RAE) 900.00mcg 397.046 mcg 44.116%

Vitamin A (IU) 3000.00IU 6,226.253 IU 207.542

Vitamin K 120.00mcg 90.098 mcg 75.082%

Vitamin E (Alpha-

Tocopherol) 15.00mg 10.503 mg 70.021%

Minerals

Calcium 1000.00mg 933.087 mg 93.309%

Iron 8.00mg 27.915 mg 348.941

Magnesium 420.00mg 412.515 mg 98.218%

Potassium 3400.00mg 2,438.876 mg 71.732%

Zinc 11.00mg 10.994 mg 99.942%

Sodium 1500.00mg 2,787.824 mg 185.855

Recommended Actu

Total Calories 3297 kcal 2,02

Carbs 1,483.65-2,143.05 kcal 45%-65% 812.4

Protein 329.7-1,153.95 kcal 10%-35% 397.6

Fats 659.4-1,153.95 kcal 20%-35% 785.

Alcohol 0 kcal 0% 0 kc

Source of Fat Percent of Average Daily Value

Monounsaturated Fat

Polyunsaturated Fat

Saturated Fat

2/5/24, 9:20 PM Report

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* Transfat data is not yet reported by all sources and therefore may be under-

represented.

MyPlate Analysis 01/29/2024 - 02/02/2024

Your results are based on a 3297 calorie pattern

(https://www.fns.usda.gov/sites/default/�les/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf).

Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole grains (https://www.myplate.gov/eat-

healthy/grains).

Vary Your Veggies! Aim for this much every week (https://www.myplate.gov/tip-sheet/vary-your-veggies):

Dark Green Vegetables = 2.5 cups weekly

Orange Vegetables = 7.5 cups weekly

Dry Beans & Peas = 3 cups weekly

Starchy Vegetables = 8 cups weekly

Other Vegetables = 7 cups weekly

(ht

Oils: Aim for 11  teaspoons of oil (https://www.myplate.gov/eat-

healthy/more-key-topics) a day.

Go Lean with Protein! Aim for this much every week:

Seafood = 11 oz weekly

Meat, Poultry & Eggs = 34 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.

Activities Spreadsheet

01/29/2024

01/30/2024

Source of Fat Percent of Average Daily Value

Trans Fatty Acid

Unspeci�ed

Goal * Actual %

Grains

(https://www.myplate.g… healthy/grains)

10.0 oz. eq.

tips

(https://www.myplate.g… sheet/make-half-your- grains-whole-grains)

5.835 oz. eq.

Vegetables

(https://www.myplate.g… healthy/vegetables)

4.0 cup eq.

tips

(https://www.myplate.g… sheet/vary-your-veggies)

0.7 cup eq.

Fruits

(https://www.myplate.g… healthy/fruits)

2.5 cup eq.

tips

(https://www.myplate.g… sheet/focus-whole- fruits)

1.859 cup eq.

Dairy (https://www.myplate.g… healthy/dairy)

3.0 cup eq.

tips

(https://www.myplate.g… sheet/move-low-fat-or- fat-free-dairy)

0.917 cup eq.

Protein Foods (https://www.myplate.g… healthy/protein-foods)

7.0 oz. eq.

tips (https://www.myplate.g… sheet/vary-your-protein- routine)

9.04 oz. eq.

Empty Calories 596.0 kcal 324.806 kcal

Activity Name Rate (kcals / kg / hour) Duration (min)

Occupation, Walking, gathering things at work, ready to leave

3.0 600

Basal Metabolic Rate 1.1 840

Totals: 24 hours

2/5/24, 9:20 PM Report

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01/31/2024

02/01/2024

02/02/2024

Energy Balance 01/29/2024 - 02/02/2024

Daily Food Log

01/29/2024

Activity Name Rate (kcals / kg / hour) Duration (min)

Occupation, Walking, gathering things at

work, ready to leave 3.0 600

Basal Metabolic Rate 1.1 840

Totals: 24 hours

Activity Name Rate (kcals / kg / hour) Duration (min)

Occupation, Walking, gathering things at work, ready to leave

3.0 600

Basal Metabolic Rate 1.1 840

Totals: 24 hours

Activity Name Rate (kcals / kg / hour) Duration (min)

Basketball, game, structured 8.0 180

Basal Metabolic Rate 1.1 1260

Totals: 24 hours

Activity Name Rate (kcals / kg / hour) Duration (min)

Skating, roller 7.0 120

Basal Metabolic Rate 1.1 1320

Totals: 24 hours

Date kcal Consumed

kcal Burned Through

Tracked Activity

Number of Hours

of Tracked Activity

Number of Hours with No Activity

Logged

01/29/2024 2,145.365 3,130 10 14

01/30/2024 1,828.206 3,130 10 14

01/31/2024 2,104.622 3,130 10 14

02/01/2024 2,503.78 2,504 3 21

02/02/2024 1,535.89 1,461 2 22

Total: 10,117.863 13,355 35 85

Average: 2,023.573 2,671 7 17

Breakfast

Eggs, Scrambled 3 oz. 122.322 kcal

Bread, Whole Wheat, Prepared,

Toasted 2 sl. 256.2 kcal

Juice, Orange 1 c. 111.6 kcal

Total: 2,145.365 kcal

Morning Snack

Yogurt, Greek Style, Plain 6 oz. 226.229 kcal

Blueberries, Mixed, Thawed 1 c. 63.8 kcal

Total: 2,145.365 kcal

Lunch

Chicken or turkey salad, made with light Italian dressing

2 c. 528.84 kcal

Total: 2,145.365 kcal

Afternoon Snack

Almonds 1.9999999999999998 oz. 346.998 kcal

Total: 2,145.365 kcal

Dinner

Salmon, Coho, Wild, Baked or Broiled

6 oz. 236.435 kcal

Quinoa, Cooked 1 c. 222 kcal

Broccoli 1 c. 30.94 kcal

Total: 2,145.365 kcal

2/5/24, 9:20 PM Report

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01/30/2024

01/31/2024

02/01/2024

Total Water

Water, Tap 14 c. 0 kcal

Total: 2,145.365 kcal

Breakfast

Oatmeal, Ready to Serve, Dry 1 c. 407.445 kcal

Co�ee, Espresso 8 �. oz. 21.33 kcal

Total: 1,828.206 kcal

Morning Snack

Apple, Slices, Frozen 1 c. 83.04 kcal

Cheese, Cheddar, Diced 1 oz. 114.251 kcal

Total: 1,828.206 kcal

Lunch

BLIMPIE Sandwich, Sub, Turkey and Avocado, Regular

1 item 360 kcal

KELSEYS Celery and Carrot Sticks 1 svg. 20 kcal

Total: 1,828.206 kcal

Afternoon Snack

Yogurt, Greek, strawberry, lowfat 1 item 157.5 kcal

Total: 1,828.206 kcal

Dinner

Spaghetti, with Meat Sauce 2 c. 664.64 kcal

Total: 1,828.206 kcal

Total Water

Water, Tap 14 c. 0 kcal

Total: 1,828.206 kcal

Breakfast

Smoothie, Banana Strawberry 16 �. oz. 254.742 kcal

Total: 2,104.622 kcal

Morning Snack

Hummus 1 c. 435.42 kcal

Carrots 1 c. 50.02 kcal

Total: 2,104.622 kcal

Lunch

Tuna Salad, with Egg 2 c. 794.56 kcal

Total: 2,104.622 kcal

Afternoon Snack

Trail Mix 3.9999999999999996 oz. 489.88 kcal

Total: 2,104.622 kcal

Dinner

Mixed Vegetables, Stir-Fry Type, Frozen, Fried in Blended Oil

125 g 80 kcal

Total: 2,104.622 kcal

Total Water

Water, Tap 15 c. 0 kcal

Total: 2,104.622 kcal

Breakfast

POST HONEY BUNCHES OF OATS

Cold Cereals, Whole Grain, Honey Crunch

4 c. 880 kcal

Total: 2,503.780 kcal

Morning Snack

Mixed nuts, without salt 3 svg. 546.3 kcal

Total: 2,503.780 kcal

Lunch

SUBWAY Sandwich, Turkey Breast, Flatbread

1 item 300 kcal

Total: 2,503.780 kcal

Afternoon Snack

Apple, Slices 1 c. 56.68 kcal

Total: 2,503.780 kcal

Dinner

Sandwich, Grilled Cheese 211.99999999999997 g 720.8 kcal

Total: 2,503.780 kcal

2/5/24, 9:20 PM Report

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02/02/2024

Daily Activity Log

01/29/2024

01/30/2024

01/31/2024

02/01/2024

02/02/2024

Total Water

Water, Tap 80 �. oz. 0 kcal

Total: 2,503.780 kcal

Breakfast

Smoothie, Banana Strawberry 16 �. oz. 254.742 kcal

Total: 1,535.890 kcal

Morning Snack

Pineapple 344.99999999999994 g 172.5 kcal

Total: 1,535.890 kcal

Lunch

OLD COUNTRY BUFFET Chicken Alfredo

2 svg. 440 kcal

Total: 1,535.890 kcal

Afternoon Snack

CHIPS AHOY! Cookies, Chunky Chocolate Chunk

3 item 240 kcal

Total: 1,535.890 kcal

Dinner

Chicken Fried Steak 6 oz. 428.648 kcal

Total: 1,535.890 kcal

Activity Name Duration kcal

Occupation, Walking, gathering things at work, ready to leave

10:00 3,130 kcal

Total: 3130 kcal in 10:00

Activity Name Duration kcal

Occupation, Walking, gathering things at work, ready to leave

10:00 3,130 kcal

Total: 3130 kcal in 10:00

Activity Name Duration kcal

Occupation, Walking, gathering things at work, ready to leave

10:00 3,130 kcal

Total: 3130 kcal in 10:00

Activity Name Duration kcal

Basketball, game, structured 3:00 2,504 kcal

Total: 2504 kcal in 3:00

Activity Name Duration kcal

Skating, roller 2:00 1,461 kcal

Total: 1461 kcal in 2:00