Unit 4 Assignment: Functions of Fats Assignment (BIO150 Nutrition)

All Daily Reports

Profile Info

Personal: Brenton Sansoni Male 27 yrs 5 ft 11 in 300 lb

Day(s): 2022 Oct 25, Oct 26, Oct 27

Activity Level: Low Active

BMI: 41.8

Weight Change: Lose 2 lb per week

(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 2,752.0

Protein (g) 109.0 10% - 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 378.0 45% - 65% of Calories (adults 19-70 yrs) *

Added Sugar (g) 34.4

Dietary Fiber (g) 38.5

Fat (g) 85.6 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 27.5 Less than 10% of Calories +

Mono Fat (g) 30.6

Poly Fat (g) 27.5

Cholesterol (mg) 300.0 Less than 300 mg per day ^

Water (g) 3,700.0

Vitamins

Vitamin A - RAE (mcg) 900.0 Do not exceed 3000 mg *

Vitamin B1 - Thiamin (mg) 1.2

Vitamin B2 - Riboflavin (mg) 1.3

Vitamin B3 - Niacin Equivalents (mg) 16.0

Vitamin B6 (mg) 1.3 Do not exceed 100 mg *

Vitamin B12 (mcg) 2.4 Over 50 should take a supplement *

Vitamin C (mg) 90.0 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) 8.0 Do not exceed 45 mg *

Magnesium (mg) 400.0 Do not exceed 350 mg by supplement *

Phosphorus (mg) 700.0 Do not exceed 4000 mg *

Potassium (mg) 3,400.0

Sodium (mg) 2,300.0 Less than 2300 mg - lower for some people +

Zinc (mg) 11.0 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 2,005.00 2,752.0 73 %

Calories from Fat 629.00 771.0 82 %

Calories from SatFat 175.00 248.0 71 %

Protein (g) 110.00 109.0* 101 %

Protein (% Calories) 22.00 16.0* 137 %

Carbohydrates (g) 233.00 378.0 61 %

Carbohydrates (% Calories) 46.40 55.0 84 %

Total Sugars (g) 98.80 ^

Added Sugar (g) 2.96 34.4~ 9 %

Dietary Fiber (g) 13.30 38.5 35 %

Soluble Fiber (g) 0.93

InSoluble Fiber (g) 1.18

Fat (g) 69.80 85.6 82 %

Fat (% Calories) 31.40 28.0 112 %

Saturated Fat (g) 19.50 27.5~ 71 %

Trans Fat (g) 0.60

Mono Fat (g) 21.50 30.6 70 %

Poly Fat (g) 15.80 27.5 57 %

Cholesterol (mg) 498.00 300.0~ 166 %

Water (g) 2,254.00 3,700.0 61 %

Vitamins Vitamin A - RAE (mcg) 363.00 900.0 40 %

Vitamin B1 - Thiamin (mg) 1.83 1.2 152 %

Vitamin B2 - Riboflavin (mg) 1.73 1.3 133 %

Vitamin B3 - Niacin 31.90 16.0 200 %

Vitamin B6 (mg) 2.64 1.3 203 %

Vitamin B12 (mcg) 4.90 2.4 204 %

Vitamin C (mg) 58.50 90.0 65 %

Vitamin D - mcg (mcg) 2.06 15.0 14 %

Vitamin E - a-Toco (mg) 5.80 15.0 39 %

Folate - DFE (mcg) 317.00 400.0 79 %

Minerals Calcium (mg) 503.00 1,000.0 50 %

Iron (mg) 11.40 8.0 142 %

Magnesium (mg) 227.00 400.0 57 %

Phosphorus (mg) 1,246.00 700.0 178 %

Potassium (mg) 2,582.00 3,400.0 76 %

Sodium (mg) 3,212.00 2,300.0~ 140 %

Zinc (mg) 8.42 11.0 77 %

Other

Omega-3 (g) 3.55 +

Omega-6 (g) 12.00 +

Alcohol (g) 0.00

Caffeine (mg) 13.30

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)

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) ea2 155.0 95.5 29.4 12.6

juice, orange, original, low pulp, cup1 113.3 0.0 0.0 2.0

Lunch gumbo, shellfish, New Orleans, cup2.5 542.9 188.3 42.2 49.8

water, Poland Spring (USDA: fl-oz16 0.0 0.0 0.0 0.0

Dinner salmon, atlantic, wild, baked, oz9 464.4 186.7 28.9 64.9

mashed potatoes, prepared from cup0.5 118.7 39.9 24.7 2.0

green beans, fresh (USDA) Tbs3 5.8 0.4 0.1 0.3

Snack snack mix, cheddar, Chex Mix oz1.8 215.0 52.1 7.4 3.3

soda, Sprite (USDA: Coca-Cola) fl-oz12 158.6 0.7 0.0 0.2

water, Poland Spring (USDA: fl-oz8 0.0 0.0 0.0 0.0

Day Total -- 1773.7 563.5 132.6 135.1 Wed 10- 26-2022

Breakfast grits, white corn, regular, cup0.5 91.2 5.3 0.8 2.2

scrambled eggs (USDA) ea2 181.8 120.6 36.6 12.2

juice, cranberry, unsweetened cup1 116.4 3.0 0.2 1.0

bread, soft white, toasted slice1 63.8 7.9 1.5 2.0

Lunch taco, soft, fish (FNDDS) ea2 480.0 175.4 65.0 24.6

iced tea, extra sweet (Lipton fl-oz16 240.0 0.0 0.0 0.0

Dinner spaghetti sauce, meatless cup0.5 56.2 16.6 1.9 1.8

pasta, spaghetti, cooked, not cup2.5 489.8 25.9 4.9 18.0

tomatoes, orange, fresh, cup0.5 12.6 1.4 0.2 0.9

cucumber, fresh, with skin, cup0.5 7.8 0.5 0.2 0.3

cheese, cheddar, shredded cup0.2 114.1 84.7 48.0 6.5

salad dressing, creamy french Tbs2 140.0 117.0 18.0 1.0

water, Poland Spring (USDA: btl2 0.0 0.0 0.0 0.0

Snack salad mix, leafy romaine (Dole) cup1.5 15.0 0.0 0.0 1.0

Day Total -- 2008.8 558.3 177.3 71.4 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 ea1 105.0 3.5 1.2 1.3

water, Poland Spring (USDA: btl1 0.0 0.0 0.0 0.0

Lunch pizza, sausage, Thin 'N Crispy, slice2 594.3 279.9 110.9 25.7

iced tea, sweet (Lipton Brisk) fl-oz16 140.0 0.0 0.0 0.0

Dinner chicken wing, fried, skinless whole15 633.0 247.0 67.5 90.4

french fries, cooked in vegetable med1.5 547.6 232.7 36.9 6.0

soda, Sprite (USDA: Coca-Cola) fl-oz16 211.5 1.0 0.0 0.3

Snack water, Poland Spring (USDA: btl1 0.0 0.0 0.0 0.0

seasoning salt, lemon & pepper, tsp0.2 0.0 0.0 0.0 0.0

salt, table (USDA) tsp0.2 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: btl2 0.0 0.0 0.0 0.0

Day Total -- 2231.4 764.0 216.5 123.7

Average Day Total -- 2004.6 628.6 175.5 110.0

ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 1.1 1.1 0.0 0.0 0.0 0.0

juice, orange, original, low pulp, 26.7 24.0 0.0 0.0

Lunch gumbo, shellfish, New Orleans, 39.9 10.4 0.0 5.5

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Dinner salmon, atlantic, wild, baked, 0.0 0.0 0.0 0.0 0.0 0.0

mashed potatoes, prepared from 17.7 1.5 1.6

green beans, fresh (USDA) 1.3 0.6 0.0 0.5 0.2 0.3

Snack snack mix, cheddar, Chex Mix 36.4 5.0 5.0 1.7

soda, Sprite (USDA: Coca-Cola) 40.2 35.6 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 163.2 78.2 5.0 9.2 0.2 0.3 Wed 10- 26-2022

Breakfast grits, white corn, regular, 19.0 0.2 0.0 1.0

scrambled eggs (USDA) 2.0 1.7 0.0 0.0 0.0 0.0

juice, cranberry, unsweetened 30.9 30.6 0.0 0.3

bread, soft white, toasted 12.0 1.4 0.6

Lunch taco, soft, fish (FNDDS) 51.0 5.6 1.4 4.8

iced tea, extra sweet (Lipton 58.0 58.0 0.0 0.0 0.0

Dinner spaghetti sauce, meatless 10.1 6.9 2.5 2.2

pasta, spaghetti, cooked, not 95.7 1.7 0.0 5.6 2.6 3.0

tomatoes, orange, fresh, 2.5 0.7

cucumber, fresh, with skin, 1.9 0.9 0.0 0.3 0.0 0.2

cheese, cheddar, shredded 0.9 0.1 0.0 0.0 0.0 0.0

salad dressing, creamy french 6.0 6.0 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Snack salad mix, leafy romaine (Dole) 3.0 2.0 0.0 1.0

Day Total 292.7 115.0 3.9 16.5 2.6 3.2 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 27.0 14.4 0.0 3.1

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Lunch pizza, sausage, Thin 'N Crispy, 52.8 4.8 4.4

iced tea, sweet (Lipton Brisk) 36.0 36.0 0.0 0.0 0.0

Dinner chicken wing, fried, skinless 0.0 0.0 0.0 0.0 0.0 0.0

french fries, cooked in vegetable 72.7 0.5 6.7

soda, Sprite (USDA: Coca-Cola) 53.6 47.5 0.0 0.0 0.0

Snack water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

seasoning salt, lemon & pepper, 0.0 0.0 0.0 0.0 0.0 0.0

salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 242.1 103.3 0.0 14.2 0.0 0.0

Average Day Total 232.7 98.8 3.0 13.3 0.9 1.2

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 10.6 3.3 4.1 1.4 373.0

juice, orange, original, low pulp, 0.0 0.0 0.0 0.0 0.0 0.0

Lunch gumbo, shellfish, New Orleans, 20.9 4.7 8.3 5.1 183.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)

Tue 10- 25-2022

Dinner salmon, atlantic, wild, baked, 20.7 3.2 6.9 8.3 181.2

mashed potatoes, prepared from 4.4 2.7 0.2 1.1 0.2 11.6

green beans, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack snack mix, cheddar, Chex Mix 5.8 0.8 0.0 0.0

soda, Sprite (USDA: Coca-Cola) 0.1 0.0 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 62.6 14.7 0.2 20.4 15.0 748.7 Wed 10- 26-2022

Breakfast grits, white corn, regular, 0.6 0.1 0.1 0.2 0.0

scrambled eggs (USDA) 13.4 4.1 0.8 5.4 3.0 337.9

juice, cranberry, unsweetened 0.3 0.0 0.0 0.1 0.2 0.0

bread, soft white, toasted 0.9 0.2 0.2 0.5 0.2

Lunch taco, soft, fish (FNDDS) 19.5 7.2 5.2 4.6 55.2

iced tea, extra sweet (Lipton 0.0 0.0 0.0 0.0 0.0 0.0

Dinner spaghetti sauce, meatless 1.9 0.2 0.5 0.6 2.5

pasta, spaghetti, cooked, not 2.9 0.5 0.0 0.4 1.0 0.0

tomatoes, orange, fresh, 0.2 0.0 0.0 0.0 0.1 0.0

cucumber, fresh, with skin, 0.1 0.0 0.0 0.0 0.0 0.0

cheese, cheddar, shredded 9.4 5.3 0.3 2.6 0.4 28.0

salad dressing, creamy french 13.0 2.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Snack salad mix, leafy romaine (Dole) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 62.0 19.7 1.0 14.4 10.6 423.8 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 0.4 0.1 0.0 0.0 0.1 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Lunch pizza, sausage, Thin 'N Crispy, 31.1 12.3 0.5 10.0 6.1 68.1

iced tea, sweet (Lipton Brisk) 0.0 0.0 0.0 0.0 0.0 0.0

Dinner chicken wing, fried, skinless 27.4 7.5 9.2 6.2 252.0

french fries, cooked in vegetable 25.9 4.1 0.1 10.5 9.5 0.0

soda, Sprite (USDA: Coca-Cola) 0.1 0.0 0.0 0.0 0.0 0.0

Snack water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

seasoning salt, lemon & pepper, 0.0 0.0 0.0 0.0 0.0 0.0

salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 84.9 24.1 0.6 29.8 21.9 320.1

Average Day Total 69.8 19.5 0.6 21.5 15.8 497.5

ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 74.6 149.0 0.1 0.5 0.1 0.1

juice, orange, original, low pulp, 0.1 0.4 0.1

Lunch gumbo, shellfish, New Orleans, 490.9 61.0 1.7 0.7 13.7 1.0

water, Poland Spring (USDA: 474.0 0.0 0.0 0.0 0.0 0.0

Dinner salmon, atlantic, wild, baked, 152.1 33.2 0.7 1.2 25.7 2.4

mashed potatoes, prepared from 79.4 39.9 0.1 0.0 1.1 0.2

green beans, fresh (USDA) 16.9 6.5 0.0 0.0 0.1 0.0

Snack snack mix, cheddar, Chex Mix

ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)

Tue 10- 25-2022

Snack soda, Sprite (USDA: Coca-Cola) 356.1 0.0 0.0 0.0 0.1 0.0

water, Poland Spring (USDA: 237.0 0.0 0.0 0.0 0.0 0.0

Day Total 1881.0 289.5 2.6 2.5 41.2 3.8 Wed 10- 26-2022

Breakfast grits, white corn, regular, 106.6 0.0 0.1 0.1 1.0 0.1

scrambled eggs (USDA) 93.2 196.4 0.0 0.5 0.1 0.2

juice, cranberry, unsweetened 220.4 5.7 0.0 0.0 0.2 0.1

bread, soft white, toasted 6.7 0.0 0.1 0.1 0.9 0.0

Lunch taco, soft, fish (FNDDS) 140.0 96.0 0.5 0.4 5.6 0.3

iced tea, extra sweet (Lipton 0.0

Dinner spaghetti sauce, meatless 109.2 40.0 0.0 0.1 4.9 0.2

pasta, spaghetti, cooked, not 192.6 0.0 0.8 0.4 5.2 0.2

tomatoes, orange, fresh, 74.9 59.1 0.0 0.0 0.5 0.0

cucumber, fresh, with skin, 49.5 2.7 0.0 0.0 0.1 0.0

cheese, cheddar, shredded 10.5 93.2 0.0 0.1 0.0 0.0

salad dressing, creamy french

water, Poland Spring (USDA: 1000.0 0.0 0.0 0.0 0.0 0.0

Snack salad mix, leafy romaine (Dole) 250.0

Day Total 2003.6 743.2 1.7 1.7 18.5 1.1 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 88.4 3.8 0.0 0.1 0.8 0.4

water, Poland Spring (USDA: 500.0 0.0 0.0 0.0 0.0 0.0

Lunch pizza, sausage, Thin 'N Crispy, 68.6 0.7 0.4 8.3 0.1

iced tea, sweet (Lipton Brisk) 0.0

Dinner chicken wing, fried, skinless 179.5 54.0 0.1 0.4 21.7 1.8

french fries, cooked in vegetable 67.7 0.0 0.3 0.1 5.3 0.7

soda, Sprite (USDA: Coca-Cola) 474.8 0.0 0.0 0.0 0.1 0.0

Snack water, Poland Spring (USDA: 500.0 0.0 0.0 0.0 0.0 0.0

seasoning salt, lemon & pepper,

salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: 1000.0 0.0 0.0 0.0 0.0 0.0

Day Total 2878.9 57.8 1.1 0.9 36.1 3.0

Average Day Total 2254.5 363.5 1.8 1.7 31.9 2.6

ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc (mg)

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 1.1 0.0 2.2 1.0 44.0 50.0

juice, orange, original, low pulp, 54.0 0.0 40.0 20.0

Lunch gumbo, shellfish, New Orleans, 1.0 27.4 0.6 3.0 115.9 158.6

water, Poland Spring (USDA: 0.0 0.0 0.0 4.7

Dinner salmon, atlantic, wild, baked, 7.8 0.0 74.0 38.3

mashed potatoes, prepared from 0.1 6.3 0.2 0.1 8.4 25.2

green beans, fresh (USDA) 0.0 2.3 0.0 0.1 6.2 6.9

Snack snack mix, cheddar, Chex Mix 0.0 0.0

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0 0.0 7.9

water, Poland Spring (USDA: 0.0 0.0 0.0 2.4

Day Total 9.9 90.0 3.0 4.2 288.5 314.1

ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc (mg)

Wed 10- 26-2022

Breakfast grits, white corn, regular, 0.0 0.0 0.0 0.0 36.0 1.3

scrambled eggs (USDA) 0.9 0.0 2.2 1.4 43.9 80.5

juice, cranberry, unsweetened 0.0 23.5 0.0 3.0 2.5 20.2

bread, soft white, toasted 0.0 0.0 0.0 0.1 22.9 26.2

Lunch taco, soft, fish (FNDDS) 1.6 3.4 0.5 2.2 93.6 300.0

iced tea, extra sweet (Lipton 0.0 0.0

Dinner spaghetti sauce, meatless 0.0 2.5 0.0 3.0 16.2 33.8

pasta, spaghetti, cooked, not 0.0 0.0 0.0 0.2 226.3 21.7

tomatoes, orange, fresh, 0.0 12.6 0.0 22.9 4.0

cucumber, fresh, with skin, 0.0 1.5 0.0 0.0 3.6 8.3

cheese, cheddar, shredded 0.3 0.0 0.2 0.2 7.6 200.6

salad dressing, creamy french 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 10.0

Snack salad mix, leafy romaine (Dole) 18.0 100.0 20.0

Day Total 2.9 61.5 2.8 10.1 575.6 726.5 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 0.0 10.3 0.0 0.1 23.6 5.9

water, Poland Spring (USDA: 0.0 0.0 0.0 5.0

Lunch pizza, sausage, Thin 'N Crispy, 0.9 5.5 355.1

iced tea, sweet (Lipton Brisk) 0.0 0.0

Dinner chicken wing, fried, skinless 1.0 0.0 0.3 12.0 45.0

french fries, cooked in vegetable 0.0 8.2 0.0 2.9 52.6 31.6

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0 0.0 10.6

Snack water, Poland Spring (USDA: 0.0 0.0 0.0 5.0

seasoning salt, lemon & pepper,

salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.4

water, Poland Spring (USDA: 0.0 0.0 0.0 10.0

Day Total 1.9 24.0 0.3 3.0 88.2 468.5

Average Day Total 4.9 58.5 2.1 5.8 317.5 503.0

ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 1.2 10.0 172.0 126.0 124.0 1.0

juice, orange, original, low pulp, 0.0 22.4 440.0 16.7

Lunch gumbo, shellfish, New Orleans, 3.8 91.5 500.2 1073.6 2440.0 4.6

water, Poland Spring (USDA: 0.0 4.7 0.0 0.0 4.7 0.0

Dinner salmon, atlantic, wild, baked, 2.6 94.4 653.2 1602.3 142.9 2.1

mashed potatoes, prepared from 0.3 18.9 47.2 298.2 332.9 0.3

green beans, fresh (USDA) 0.2 4.7 7.1 39.6 1.1 0.0

Snack snack mix, cheddar, Chex Mix 1.2 0.0 380.4

soda, Sprite (USDA: Coca-Cola) 0.4 4.0 0.0 4.0 35.7 0.2

water, Poland Spring (USDA: 0.0 2.4 0.0 0.0 2.4 0.0

Day Total 9.8 253.0 1379.7 3583.6 3480.7 8.2 Wed 10- 26-2022

Breakfast grits, white corn, regular, 0.7 9.0 25.7 34.7 286.6 0.2

scrambled eggs (USDA) 1.6 13.4 201.3 161.0 176.9 1.3

juice, cranberry, unsweetened 0.6 15.2 32.9 194.8 5.1 0.3

bread, soft white, toasted 0.7 5.7 22.7 28.8 118.1 0.1

ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)

Wed 10- 26-2022

Lunch taco, soft, fish (FNDDS) 4.0 50.4 513.6 470.4 1413.6 1.6

iced tea, extra sweet (Lipton 0.0 10.0

Dinner spaghetti sauce, meatless 1.0 22.5 42.5 398.8 523.8 0.2

pasta, spaghetti, cooked, not 4.0 55.8 179.8 136.4 3.1 1.6

tomatoes, orange, fresh, 0.4 6.3 22.9 167.5 33.2 0.1

cucumber, fresh, with skin, 0.1 6.8 12.5 76.4 1.0 0.1

cheese, cheddar, shredded 0.0 7.6 128.5 21.5 184.5 1.0

salad dressing, creamy french 0.0 230.0

water, Poland Spring (USDA: 0.1 10.0 0.0 0.0 10.0 0.0

Snack salad mix, leafy romaine (Dole) 0.7 0.0 15.0

Day Total 14.0 202.7 1182.4 1690.3 3010.8 6.6 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 0.3 31.9 26.0 422.4 1.2 0.2

water, Poland Spring (USDA: 0.0 5.0 0.0 0.0 5.0 0.0

Lunch pizza, sausage, Thin 'N Crispy, 4.4 44.2 437.9 404.8 1543.8 2.8

iced tea, sweet (Lipton Brisk) 0.0 100.0

Dinner chicken wing, fried, skinless 3.4 63.0 492.0 624.0 273.0 6.4

french fries, cooked in vegetable 1.4 61.4 219.4 1016.1 368.6 0.9

soda, Sprite (USDA: Coca-Cola) 0.6 5.3 0.0 5.3 47.6 0.2

Snack water, Poland Spring (USDA: 0.0 5.0 0.0 0.0 5.0 0.0

seasoning salt, lemon & pepper, 210.0

salt, table (USDA) 0.0 0.0 0.0 0.1 581.4 0.0

water, Poland Spring (USDA: 0.1 10.0 0.0 0.0 10.0 0.0

Day Total 10.3 225.7 1175.3 2472.8 3145.5 10.5

Average Day Total 11.4 227.1 1245.8 2582.2 3212.3 8.4

ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 0.1 1.3 0.0 0.0 0.0 0.0

juice, orange, original, low pulp, 0.0 0.0 0.0 0.0 1.1 0.0

Lunch gumbo, shellfish, New Orleans, 0.5 4.5 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Dinner salmon, atlantic, wild, baked, 6.9 1.4 0.0 0.0 0.0 0.0

mashed potatoes, prepared from 0.0 0.2 0.0 0.0 0.0 0.0

green beans, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack snack mix, cheddar, Chex Mix 0.0 0.0 0.0 0.0

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 7.5 7.4 0.0 0.0 1.1 0.0 Wed 10- 26-2022

Breakfast grits, white corn, regular, 0.0 0.2 0.0 0.0 0.0 0.0

scrambled eggs (USDA) 0.2 2.7 0.0 0.0 0.0 0.0

juice, cranberry, unsweetened 0.1 0.1 0.0 0.0 1.0 0.0

bread, soft white, toasted 0.0 0.4 0.0 0.0 0.0 0.0

Lunch taco, soft, fish (FNDDS) 0.6 4.0 0.0 0.0 0.0 0.5

iced tea, extra sweet (Lipton 0.0 0.0 0.0 30.0 0.0 0.0

Dinner spaghetti sauce, meatless 0.1 0.5 0.0 0.0 0.0 0.0

pasta, spaghetti, cooked, not 0.1 0.9 0.0 0.0 0.0 0.0

ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)

Wed 10- 26-2022

Dinner tomatoes, orange, fresh, 0.0 0.1 0.0 0.0 0.0 0.0

cucumber, fresh, with skin, 0.0 0.0 0.0 0.0 0.0 0.0

cheese, cheddar, shredded 0.0 0.3 0.0 0.0 0.0 0.7

salad dressing, creamy french 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Snack salad mix, leafy romaine (Dole) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 1.2 9.3 0.0 30.0 1.0 1.1 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 0.0 0.1 0.0 0.0 0.8 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Lunch pizza, sausage, Thin 'N Crispy, 0.5 5.4 0.0 0.0

iced tea, sweet (Lipton Brisk) 0.0 0.0 0.0 10.0 0.0 0.0

Dinner chicken wing, fried, skinless 0.6 5.2 0.0 0.0 0.0 0.0

french fries, cooked in vegetable 0.8 8.7 0.0 0.0 0.0 0.0

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0

Snack water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

seasoning salt, lemon & pepper, 0.0 0.0 0.0 0.0

salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 2.0 19.4 0.0 10.0 0.8 0.0

Average Day Total 3.5 12.0 0.0 13.3 1.0 0.4

ItemDay Meal MyGrn (oz eq)

MyVeg (cup)

MyProt (oz eq)

XxFruit XxOCarb XxStarch

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 0.0 0.0 2.0 0.0 0.0 0.0

juice, orange, original, low pulp, 0.0 0.0 0.0 1.8 0.0 0.0

Lunch gumbo, shellfish, New Orleans, 1.1 1.3 5.2

water, Poland Spring (USDA: 0.0 0.0 0.0

Dinner salmon, atlantic, wild, baked, 0.0 0.0 9.0 0.0 0.0 0.0

mashed potatoes, prepared from 0.0 0.5 0.0 0.0 0.0 1.2

green beans, fresh (USDA) 0.0 0.2 0.0 0.0 0.0 0.0

Snack snack mix, cheddar, Chex Mix 2.2 0.0 0.0 0.0 0.0 2.4

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0 2.7 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0

Day Total 3.3 2.0 16.3 1.8 2.7 3.6 Wed 10- 26-2022

Breakfast grits, white corn, regular, 1.1 0.0 0.0 0.0 0.0 1.3

scrambled eggs (USDA) 0.0 0.0 2.4 0.0 0.0 0.0

juice, cranberry, unsweetened 0.0 0.0 0.0 2.0 0.0 0.0

bread, soft white, toasted 0.7 0.0 0.0 0.0 0.0 0.8

Lunch taco, soft, fish (FNDDS) 4.0 0.4 2.2

iced tea, extra sweet (Lipton 0.0 0.0 0.0 0.0 3.9 0.0

Dinner spaghetti sauce, meatless 0.0 0.5 0.0

pasta, spaghetti, cooked, not 4.4 0.0 0.0 0.0 0.0 6.4

tomatoes, orange, fresh, 0.0 0.5 0.0 0.0 0.0 0.0

cucumber, fresh, with skin, 0.0 0.5 0.0 0.0 0.0 0.0

cheese, cheddar, shredded 0.0 0.0 0.0 0.0 0.0 0.0

salad dressing, creamy french 0.0 0.0 0.0

ItemDay Meal MyGrn (oz eq)

MyVeg (cup)

MyProt (oz eq)

XxFruit XxOCarb XxStarch

Wed 10- 26-2022

Dinner water, Poland Spring (USDA: 0.0 0.0 0.0

Snack salad mix, leafy romaine (Dole) 0.0 0.8 0.0 0.0 0.0 0.0

Day Total 10.2 2.6 4.6 2.0 3.9 8.4 Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 0.0 0.0 0.0 1.8 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0

Lunch pizza, sausage, Thin 'N Crispy, 3.2 0.0 2.4 0.0 0.0 3.5

iced tea, sweet (Lipton Brisk) 0.0 0.0 0.0 0.0 2.4 0.0

Dinner chicken wing, fried, skinless 0.0 0.0 10.6 0.0 0.0 0.0

french fries, cooked in vegetable 0.0 2.1 0.0 0.0 0.0 4.8

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0 3.6 0.0

Snack water, Poland Spring (USDA: 0.0 0.0 0.0

seasoning salt, lemon & pepper,

salt, table (USDA) 0.0 0.0 0.0

water, Poland Spring (USDA: 0.0 0.0 0.0

Day Total 3.2 2.1 13.0 1.8 6.0 8.4

Average Day Total 5.6 2.2 11.3 1.9 4.2 6.8

ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat

Tue 10- 25-2022

Breakfast egg, hard boiled, large (USDA) 0.0 1.4 0.0 0.0 1.8

juice, orange, original, low pulp, 0.0 0.0 0.0 0.0 0.0

Lunch gumbo, shellfish, New Orleans,

water, Poland Spring (USDA:

Dinner salmon, atlantic, wild, baked, 0.0 0.4 0.0 0.0 9.3

mashed potatoes, prepared from 0.0 0.7 0.0 0.0 0.0

green beans, fresh (USDA) 0.3 0.0 0.0 0.0 0.0

Snack snack mix, cheddar, Chex Mix 0.0 0.7 0.0 0.0 0.0

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0 0.0

water, Poland Spring (USDA:

Day Total 0.3 3.2 0.0 0.0 11.1 Wed 10- 26-2022

Breakfast grits, white corn, regular, 0.0 0.0 0.0 0.0 0.0

scrambled eggs (USDA) 0.0 2.0 0.0 0.0 1.7

juice, cranberry, unsweetened 0.0 0.0 0.0 0.0 0.0

bread, soft white, toasted 0.0 0.0 0.0 0.0 0.0

Lunch taco, soft, fish (FNDDS)

iced tea, extra sweet (Lipton 0.0 0.0 0.0 0.0 0.0

Dinner spaghetti sauce, meatless

pasta, spaghetti, cooked, not 0.0 0.0 0.0 0.0 0.0

tomatoes, orange, fresh, 0.5 0.0 0.0 0.0 0.0

cucumber, fresh, with skin, 0.4 0.0 0.0 0.0 0.0

cheese, cheddar, shredded 0.0 1.5 0.0 0.0 0.9

salad dressing, creamy french 0.0 2.6 0.0 0.0 0.0

water, Poland Spring (USDA:

Snack salad mix, leafy romaine (Dole) 0.6 0.0 0.0 0.0 0.0

Day Total 1.5 6.1 0.0 0.0 2.7

ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat

Thu 10- 27-2022

Breakfast banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0 0.0

water, Poland Spring (USDA:

Lunch pizza, sausage, Thin 'N Crispy, 0.0 5.4 0.0 0.0 2.2

iced tea, sweet (Lipton Brisk) 0.0 0.0 0.0 0.0 0.0

Dinner chicken wing, fried, skinless 0.0 0.3 0.0 0.0 12.9

french fries, cooked in vegetable 0.0 4.2 0.0 0.0 0.0

soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0 0.0

Snack water, Poland Spring (USDA:

seasoning salt, lemon & pepper,

salt, table (USDA)

water, Poland Spring (USDA:

Day Total 0.0 9.9 0.0 0.0 15.1

Average Day Total 0.6 6.4 0.0 0.0 9.6

^ 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 22 %

Carbohydrates 47 %

Fat (Total) 31 %

Alcohol 0 %

441

933

630

0

Total 2005

110.0

232.7

69.8

0.0

Saturated Fat 175 19.5 9%

Mono Fat 194 21.5 10%

Poly Fat 142 15.8 7%

Trans Fat 5 0.6 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 ) 0.81 : 1

Potassium : Sodium 0.80 : 1

Calcium : Phosphorus 0.40 : 1

CSI ( Cholesterol / Saturated Fat ) 44.57

Source of Fat (approx.) Fat (g) Percent

Saturated Fat 28 %

Mono Fat 31 %

Poly Fat 23 %

Trans Fat 1 %

19.5

21.5

15.8

0.6

Total (g) 69.8

*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 6.80

Other Carbs 4.18

Lean Meat 9.60

Alcohol 0.00

Fruit 1.87

Vegetables 0.58

Fat 6.38

NonFatMilk 0.00

Calorie Assessment A close-up picture of the Calories consumed.

Calories to maintain current weight

3752Calories to maintain current weight

-1000Calorie adjustment for weight change of 2 lb (per week)

2752Goal Calories

Average Daily Intake & Expenditures

2005Average Intake

3438Average Expenditure

Calories For The Day

Below GoalTotal Calories

Goal AssessmentIntake

2752 2005

Fat (20-35% Calories) In Range550 to 963 630

Below GoalCarbohydrates (45-65% Calories) 1238 to 1789 933

Added Sugar (<10% Calories) In Range0 to 275 12

Protein (10-35% Calories) In Range275 to 963 441

Activity Summary List of the Activities performed, their METs, duration and Calories burned.

Daily Activity Details Profile Calorie Goal: 2752

Summary

CaloriesDaily Average 0

Your Daily Average put you in the Sedentary activity level, and suggests 3438 Calories to maintain your current weight.

Nutrition Facts Formats the analysis as a Nutrition Facts label.

Nutrition Facts Serving Size ( 3106 g )

Amount per serving

Calories 2005 % Daily Value *

Total Fat 70g 82%

Saturated Fat 19g 71%

Fat 1g

Cholesterol 498mg 166%

Sodium 3212mg 140%

Total Carbohydrates 233g 61%

Dietary Fiber 13g 35%

Total Sugars 99g

Protein 110g 101%

Potassium 2582mg

Vitamin D 2mcg

Calcium 503mg

Iron 11mg

* 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

14%

50%

142%

76%

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 12 % 0.4

Dairy Recommendation 3.0

cup equivalent

cup equivalent

Protein Foods Intake 161 % 11.

Protein Foods Recommendation 7.0

oz equivalent

oz equivalent

Vegetables Intake 64 % 2.2

Vegetables Recommendation 3.5

cup equivalent

cup equivalent

Fruits Intake 39 % 1.0

Fruits Recommendation 2.5

cup equivalent

cup equivalent

Grains Intake 56 % 5.6

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

Tue 10-25-2022 155ea2.0 egg, hard boiled, large (USDA)

113cup1.0 juice, orange, original, low pulp, premium (Minute Maid)

215oz1.75 snack mix, cheddar, Chex Mix (Chex)

543cup2.5 gumbo, shellfish, New Orleans, with tomatoes okra & rice (FNDDS)

0fl-oz16.0 water, Poland Spring (USDA: Nestle)

464oz9.0 salmon, atlantic, wild, baked, fillet (USDA)

119cup0.5 mashed potatoes, prepared from recipe with whole milk & butter (USDA)

6Tbs3.0 green beans, fresh (USDA)

159fl-oz12.0 soda, Sprite (USDA: Coca-Cola)

0fl-oz8.0 water, Poland Spring (USDA: Nestle)

1774Day Total

Wed 10-26-2022 91cup0.5 grits, white corn, regular, prepared with water & salt, enriched (USDA)

182ea2.0 scrambled eggs (USDA)

116cup1.0 juice, cranberry, unsweetened (USDA)

64slice1.0 bread, soft white, toasted (USDA)

480ea2.0 taco, soft, fish (FNDDS)

240fl-oz16.0 iced tea, extra sweet (Lipton Tea)

56cup0.5 spaghetti sauce, meatless (FNDDS)

490cup2.5 pasta, spaghetti, cooked, not packed, enriched (USDA)

15cup1.5 salad mix, leafy romaine (Dole)

13cup0.5 tomatoes, orange, fresh, chopped (USDA)

8cup0.5 cucumber, fresh, with skin, sliced (USDA)

114cup0.25 cheese, cheddar, shredded (USDA)

140Tbs2.0 salad dressing, creamy french (Kraft)

0btl2.0 water, Poland Spring (USDA: Nestle)

2009Day Total

Thu 10-27-2022 105ea1.0 banana, fresh, medium, 7" to 7 7/8" (USDA)

0btl1.0 water, Poland Spring (USDA: Nestle)

594slice2.0 pizza, sausage, Thin 'N Crispy, large, 14" (USDA: Pizza Hut)

140fl-oz16.0 iced tea, sweet (Lipton Brisk)

0btl1.0 water, Poland Spring (USDA: Nestle)

633whole15.0 chicken wing, fried, skinless (USDA)

0tsp0.25 seasoning salt, lemon & pepper, Perfect Pinch (McCormick)

548med1.5 french fries, cooked in vegetable oil (USDA: Fast Food)

0tsp0.25 salt, table (USDA)

212fl-oz16.0 soda, Sprite (USDA: Coca-Cola)

0btl2.0 water, Poland Spring (USDA: Nestle)

2231Day Total

6014Total

172Item Average

Day Average 2005

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