Nutrition

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Food Amount Grains Whole Grains

Refined Grains

Vegetables Dark Green

Red & Orange

Beans & Peas

Starchy Other Fruits Whole Fruit

Fruit Juice

Dairy Milk & Yogurt

Cheese Protein Foods

Meat, Poultry & Eggs

Nuts, Seeds & Soy

Seafood Oils Total Calories

Added Sugars (Calories)

Saturated Fat (Calories)

Alcohol* Protein Protein (% Calories) ***

Carbohydrate (g)***

Carbohydrate (%Calories)***

Dietary Fiber

Total Sugars

Added Sugars (g)

Total Fat

Saturated Fat

Monouns aturated Fat

Polyunsa turated Fat

Linoleic Acid (g)***

Linoleic Acid (% Calories) ***

Linolenic Acid (g)*** Linolenic

Acid (% Calories) ***

Omega 3 - EPA

Omega 3 - DHA

Cholesterol Calcium Potassium Sodium Copper Iron Magnesium Phosphorus Selenium Zinc Vitamin A Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K Folate Thiamin Riboflavin Niacin Choline

Banana, raw 2 medium (7" to 7-7/8" long) 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

1½ cup (s)

1½ cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 210 0 2 0 3 g 1% Calories 54 g 14% Calories 6 g 29 g 0 g 0% Calories

0% Calories

0 g 0% Calories 0.1 g 0.0% Calories

0 mg 0 mg 0 mg 12 mg 845 mg 2 mg 184 µg 1 mg 64 mg 52 mg 2 µg 0 mg 7 µg RAE 0.9 mg 0.0 µg 21 mg 0 µg 0 mg AT 1 µg 47 µg DFE

0.1 mg 0.2 mg 2 mg 23 mg

Chicken, breast, boneless, skinless, grilled

2 medium breast 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 6 oz. 6 oz. 0 oz. 0 oz. per week

0 tsp. 275 0 12 0 52 g 14% Calories 0 g 0% Calories 0 g 0 g 0 g 4% Calories

1% Calories

1 g 0% Calories 0.0 g 0.0% Calories

7 mg 10 mg 167 mg 12 mg 633 mg 848 mg 79 µg 1 mg 48 mg 396 mg 57 µg 2 mg 14 µg RAE 1.5 mg 0.3 µg 0 mg 0 µg 1 mg AT 0 µg 12 µg DFE

0.1 mg 0.3 mg 17 mg 132 mg

Coffee, instant, regular 1 mug (8 fl oz) 0 oz. 0 oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 7 0 0 0 0 g 0% Calories 1 g 0% Calories 0 g 0 g 0 g 0% Calories

0% Calories

0 g 0% Calories 0.0 g 0.0% Calories

0 mg 0 mg 0 mg 10 mg 71 mg 10 mg 26 µg 0 mg 10 mg 7 mg 0 µg 0 mg 0 µg RAE 0.0 mg 0.0 µg 0 mg 0 µg 0 mg AT 0 µg 0 µg DFE 0.0 mg 0.0 mg 1 mg 2 mg

Mixed vegetables (corn, lima beans, peas, green beans, carrots), canned, cooked without fat

1 cup 0 oz. 0 oz. 0 oz. 1¼ cup(s) 0 cup(s) per week

¾ cup(s) per week

0 cup(s) per week

¼ cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 89 0 1 0 5 g 1% Calories 17 g 4% Calories 5 g 4 g 0 g 0% Calories

0% Calories

0 g 0% Calories 0.1 g 0.0% Calories

0 mg 0 mg 0 mg 49 mg 526 mg 801 mg 133 µg 2 mg 29 mg 76 mg 1 µg 1 mg 1056 µg RAE

0.1 mg 0.0 µg 9 mg 0 µg 1 mg AT 33 µg 42 µg DFE

0.1 mg 0.1 mg 1 mg 34 mg

Noodles, chow mein 1 cup 1 oz. 0 oz. 1 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 234 0 20 0 5 g 1% Calories 23 g 6% Calories 1 g 0 g 0 g 9% Calories

1% Calories

2% Calories

5% Calories

7 g 4% Calories 0.9 g 0.5% Calories

0 mg 0 mg 0 mg 9 mg 40 mg 170 mg 55 µg 1 mg 9 mg 39 mg 14 µg 0 mg 0 µg RAE 0.0 mg 0.0 µg 0 mg 0 µg 1 mg AT 3 µg 8 µg DFE 0.1 mg 0.1 mg 1 mg 4 mg

Rice, brown, regular, dry 1 cup 6½ oz. 6½ oz. 0 oz. 0 cup(s) 0 cup(s) per week

0 cup(s) per week

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 0 oz. 0 oz. 0 oz. 0 oz. per week

0 tsp. 688 0 10 0 16 g 4% Calories 142 g 38% Calories 11 g 2 g 0 g 3% Calories

1% Calories

2 g 1% Calories 0.1 g 0.1% Calories

0 mg 0 mg 0 mg 62 mg 266 mg 31 mg 620 µg 3 mg 266 mg 514 mg 61 µg 4 mg 0 µg RAE 0.9 mg 0.0 µg 0 mg 0 µg 0 mg AT 4 µg 25 µg DFE

0.6 mg 0.2 mg 9 mg 57 mg

Your Menu Total 7½ oz. 6½ oz. 1 oz. 1¼ cup(s) 0 cup(s) per week

¾ cup(s) per week

0 cup(s) per week

¼ cup(s) per week

0 cup(s) per week

1½ cup (s)

0 cup(s) 0 cup(s) 0 cup(s) 0 cup(s) 6 oz. 6 oz. 0 oz. 0 oz. per week

0 tsp. 1504 0 45 0 80 g 21% Calories 238 g 63% Calories 24 g 36 g 0 g 16% Calorie s

3% Calories

5% Calories

7% Calories

10 g 6% Calories 1.1 g 0.7% Calories

7 mg 10 mg 167 mg 154 mg 2382 mg 1862 mg 1097 µg 7 mg 426 mg 1085 mg 135 µg 7 mg 1076 µg RAE

3.4 mg 0.3 µg 29 mg 0 µg 3 mg AT 41 µg 134 µg DFE

1.0 mg 0.8 mg 31 mg 252 mg

Target or Limit 10 oz. 4 cup(s) 2½ cup (s) per week

7½ cup (s) per week

3 cup(s) per week

8 cup(s) per week

7 cup(s) per week

2½ cup (s)

No specific target

3 cup(s) No specific target

No specific target

7 oz. No specific target

No specific target

10 oz. per week

10 tsp. 3000 Calories

<300 Calories

* 56 g 10 - 35% Calories

130 g 45 - 65% Calories

38 g No Daily Target or Limit

<75 g 20 - 35% Calorie s

<10% Calories

No Daily Target or Limit

17 g 5 - 10% Calories

1.6 g 0.6 - 1.2% Calories

No Daily Target or Limit

<300 mg 1000 mg 4700 mg < 2300 mg 900 µg 8 mg 400 mg 700 mg 55 µg 11 mg 900 µg RAE

1.3 mg 2.4 µg 90 mg 15 µg 15 mg AT 120 µg 400 µg DFE

1.2 mg 1.3 mg 16 mg 550 mg

*If alcohol is consumed, it should be in moderation—up to one drink per day for women and up to two drinks per day for men— and only by adults of legal drinking age. There are also many circumstances in which individuals should not drink, such as during pregnancy. For more information see: http://rethinkingdrinking.niaaa.nih.gov.

***Nutrients that appear twice (protein, carbohydrate, linoleic acid, and 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.

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be included in the Nuts, Seeds & Soy subgroup.

Abdulaziz Alaqeel's Food Details Report Date: 11/15/2017

Your plan is based on a 3000 Calorie allowance.

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