Nutrition

Abdulaziz Alaqeel's Nutrients Report 11/15/17 - 11/18/17 Your plan is based on a 3000 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 3000 Calories 1693 Calories Under

Protein (g)*** 56 g 77 g OK

Protein (% Calories)*** 10 - 35% Calories 18% Calories OK

Carbohydrate (g)*** 130 g 243 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 57% Calories OK

Dietary Fiber 38 g 23 g Under

Total Sugars No Daily Target or Limit 66 g No Daily Target or Limit

Added Sugars < 75 g 12 g OK

Total Fat 20 - 35% Calories 25% Calories OK

Saturated Fat < 10% Calories 8% Calories OK

Polyunsaturated Fat No Daily Target or Limit 6% Calories No Daily Target or Limit

Monounsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit

Linoleic Acid (g)*** 17 g 10 g Under

Linoleic Acid (% Calories)*** 5 - 10% Calories 6% Calories OK

Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.6% Calories OK

Linolenic Acid (g)*** 1.6 g 1.1 g Under

Omega 3 - EPA No Daily Target or Limit 3 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 49 mg No Daily Target or Limit

Cholesterol < 300 mg 395 mg Over

Minerals

Calcium 1000 mg 503 mg Under

Potassium 4700 mg 3016 mg Under

Sodium < 2300 mg 2243 mg OK

Copper 900 µg 1228 µg OK

Iron 8 mg 9 mg OK

Magnesium 400 mg 366 mg Under

Phosphorus 700 mg 1207 mg OK

Selenium 55 µg 117 µg OK

Zinc 11 mg 9 mg Under

Vitamins

Vitamin A 900 µg RAE 741 µg RAE Under

Vitamin B6 1.3 mg 2.7 mg OK

Vitamin B12 2.4 µg 2.0 µg Under

Vitamin C 90 mg 97 mg OK

Vitamin D 15 µg 2 µg Under

Vitamin E 15 mg AT 4 mg AT Under

Vitamin K 120 µg 47 µg Under

Folate 400 µg DFE 245 µg DFE Under

Thiamin 1.2 mg 1.0 mg Under

Riboflavin 1.3 mg 1.4 mg OK

Niacin 16 mg 21 mg OK

Choline 550 mg 413 mg Under

Information about dietary supplements.

*** 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.