| 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). |
| Profile Info |
| Personal: Ricardo Cova Male 20 yrs 60 ft 6 in 165 lb |
| Activity Level: Active | Strive for an Active activity level. |
| Weight Change: None | Best not to exceed 2 lbs per week. |
| BMI: 0.2 | Normal is 18.5 to 25. Clinically Obese is 30 or higher. |
| Nutrient | | Value | Notes |
| Basic Components |
| Calories | | 14,384.05 |
| Protein (g) | | 59.87 | 10% - 35% of Calories (adults 19-70 yrs) * |
| Carbohydrates (g) | | 1,977.81 | 45% - 65% of Calories (adults 19-70 yrs) * |
| Dietary Fiber (g) | | 201.38 |
| Fat (g) | | 447.50 | 20% - 35% of Calories (adults 19-70 yrs) * |
| Saturated Fat (g) | | 143.84 | Less than 10% of Calories + |
| Mono Fat (g) | | 159.82 |
| Poly Fat (g) | | 143.84 |
| Cholesterol (mg) | | 300.00 | Less than 300 mg per day + |
| Water (g) | | 3,700.00 |
| Vitamins |
| Vitamin A - RAE (mcg) | | 900.00 |
| Vitamin B1 - Thiamin (mg) | | 1.20 |
| Vitamin B2 - Riboflavin (mg) | | 1.30 |
| Vitamin B3 - Niacin (mg) | | 16.00 |
| Vitamin B6 (mg) | | 1.30 | Do not exceed 100 mg * |
| Vitamin B12 (mcg) | | 2.40 | Over 50 should take a supplement * |
| Vitamin C (mg) | | 90.00 |
| Vitamin D - mcg (mcg) | | 15.00 | Do not exceed 100 mcg * |
| Vitamin E - Alpha Toc. (mg) | | 15.00 |
| Folate (mcg) | | 400.00 | Women of child bearing age should take a supplement * |
| Minerals |
| Calcium (mg) | | 1,000.00 | Do not exceed 2500 mg * |
| Iron (mg) | | 8.00 | Do not exceed 45 mg * |
| Magnesium (mg) | | 400.00 | Do not exceed 350 mg by supplement * |
| Phosphorus (mg) | | 700.00 | Do not exceed 4000 mg * |
| Potassium (mg) | | 4,700.00 |
| Sodium (mg) | | 2,300.00 | Less than 2300 mg - lower for some people + |
| Zinc (mg) | | 11.00 | Do not exceed 40 mg * |
| Sources: |
| * Dietary Reference Intakes |
| + 2010 Dietary Guidelines for Americans |
ricardo.cova001
recommendations_report.xls
