Food study

Jiawei's Nutrients Report 04/21/15 - 04/21/15 Your plan is based on a 1800 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 1800 Calories 1577 Calories OK

Protein (g)*** 46 g 81 g OK

Protein (% Calories)*** 10 - 35% Calories 20% Calories OK

Carbohydrate (g)*** 130 g 181 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 46% Calories OK

Dietary Fiber 25 g 9 g Under

Total Sugars No Daily Target or Limit 100 g No Daily Target or Limit

Added Sugars No Daily Target or Limit 48 g No Daily Target or Limit

Total Fat 20 - 35% Calories 34% Calories OK

Saturated Fat < 10% Calories 11% Calories Over

Polyunsaturated Fat No Daily Target or Limit 10% Calories No Daily Target or Limit

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

Linoleic Acid (g)*** 12 g 15 g OK

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

Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.9% Calories OK

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

Omega 3 - EPA No Daily Target or Limit 17 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 110 mg No Daily Target or Limit

Cholesterol < 300 mg 217 mg OK

Minerals Target Average Eaten Status

Calcium 1000 mg 483 mg Under

Potassium 4700 mg 2126 mg Under

Sodium** < 2300 mg 2001 mg OK

Copper 900 µg 793 µg Under

Iron 18 mg 8 mg Under

Magnesium 310 mg 174 mg Under

Phosphorus 700 mg 861 mg OK

Selenium 55 µg 94 µg OK

Zinc 8 mg 7 mg Under

Vitamins Target Average Eaten Status

Vitamin A 700 µg RAE 306 µg RAE Under

Vitamin B6 1.3 mg 1.6 mg OK

Vitamin B12 2.4 µg 1.9 µg Under

Vitamin C 75 mg 139 mg OK

Vitamin D 15 µg 4 µg Under

Vitamin E 15 mg AT 5 mg AT Under

Vitamin K 90 µg 32 µg Under

Folate 400 µg DFE 296 µg DFE Under

Thiamin 1.1 mg 1.0 mg Under

Riboflavin 1.1 mg 1.3 mg OK

Niacin 14 mg 21 mg OK

Choline 425 mg 247 mg Under

Information about dietary supplements.

** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.

*** 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.