Food study

Jiawei's Nutrients Report 04/22/15 - 04/22/15 Your plan is based on a 1800 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 1800 Calories 1881 Calories Over

Protein (g)*** 46 g 105 g OK

Protein (% Calories)*** 10 - 35% Calories 22% Calories OK

Carbohydrate (g)*** 130 g 200 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 42% Calories Under

Dietary Fiber 25 g 12 g Under

Total Sugars No Daily Target or Limit 91 g No Daily Target or Limit

Added Sugars No Daily Target or Limit 32 g No Daily Target or Limit

Total Fat 20 - 35% Calories 35% Calories OK

Saturated Fat < 10% Calories 15% Calories Over

Polyunsaturated Fat No Daily Target or Limit 5% Calories No Daily Target or Limit

Monounsaturated Fat No Daily Target or Limit 12% Calories No Daily Target or Limit

Linoleic Acid (g)*** 12 g 9 g Under

Linoleic Acid (% Calories)*** 5 - 10% Calories 4% Calories Under

Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.5% Calories Under

Linolenic Acid (g)*** 1.1 g 1.0 g Under

Omega 3 - EPA No Daily Target or Limit 15 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 77 mg No Daily Target or Limit

Cholesterol < 300 mg 901 mg Over

Minerals Target Average Eaten Status

Calcium 1000 mg 1118 mg OK

Potassium 4700 mg 2427 mg Under

Sodium** < 2300 mg 5142 mg Over

Copper 900 µg 1078 µg OK

Iron 18 mg 11 mg Under

Magnesium 310 mg 252 mg Under

Phosphorus 700 mg 1726 mg OK

Selenium 55 µg 156 µg OK

Zinc 8 mg 12 mg OK

Vitamins Target Average Eaten Status

Vitamin A 700 µg RAE 813 µg RAE OK

Vitamin B6 1.3 mg 1.8 mg OK

Vitamin B12 2.4 µg 6.2 µg OK

Vitamin C 75 mg 13 mg Under

Vitamin D 15 µg 10 µg Under

Vitamin E 15 mg AT 7 mg AT Under

Vitamin K 90 µg 110 µg OK

Folate 400 µg DFE 321 µg DFE Under

Thiamin 1.1 mg 1.4 mg OK

Riboflavin 1.1 mg 2.5 mg OK

Niacin 14 mg 25 mg OK

Choline 425 mg 610 mg OK

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.