Nutrition

Zack's Nutrients Report 05/20/18 - 05/26/18 Your plan is based on a 2200 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 2200 Calories 1958 Calories OK

Protein (g)*** 56 g 90 g OK

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

Carbohydrate (g)*** 130 g 214 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 44% Calories Under

Dietary Fiber 38 g 16 g Under

Total Sugars No Daily Target or Limit 68 g No Daily Target or Limit

Added Sugars < 55 g 30 g OK

Total Fat 20 - 35% Calories 39% Calories Over

Saturated Fat < 10% Calories 12% Calories Over

Polyunsaturated Fat No Daily Target or Limit 9% Calories No Daily Target or Limit

Monounsaturated Fat No Daily Target or Limit 14% Calories No Daily Target or Limit

Linoleic Acid (g)*** 17 g 18 g OK

Linoleic Acid (% Calories)*** 5 - 10% Calories 8% Calories OK

Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 1.0% Calories OK

Linolenic Acid (g)*** 1.6 g 2.2 g OK

Omega 3 - EPA No Daily Target or Limit 32 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 63 mg No Daily Target or Limit

Cholesterol < 300 mg 295 mg OK

Minerals

Calcium 1000 mg 659 mg Under

Potassium 4700 mg 2416 mg Under

Sodium < 2300 mg 3409 mg Over

Copper 900 µg 987 µg OK

Iron 8 mg 12 mg OK

Magnesium 400 mg 222 mg Under

Phosphorus 700 mg 1183 mg OK

Selenium 55 µg 132 µg OK

Zinc 11 mg 11 mg OK

Vitamins

Vitamin A 900 µg RAE 425 µg RAE Under

Vitamin B6 1.3 mg 2.2 mg OK

Vitamin B12 2.4 µg 4.5 µg OK

Vitamin C 90 mg 64 mg Under

Vitamin D 15 µg 2 µg Under

Vitamin E 15 mg AT 7 mg AT Under

Vitamin K 120 µg 100 µg Under

Folate 400 µg DFE 468 µg DFE OK

Thiamin 1.2 mg 1.4 mg OK

Riboflavin 1.3 mg 1.5 mg OK

Niacin 16 mg 26 mg OK

Choline 550 mg 326 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.