one - two page nutrition class paper. due in 6 hrs

Waleed1411's Nutrients Report 12/05/15 - 12/11/15

Your plan is based on a 2000 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2000 Calories

1986 Calories

OK

Protein (g)***

46 g

103 g

OK

Protein (% Calories)***

10 - 35% Calories

21% Calories

OK

Carbohydrate (g)***

130 g

241 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

49% Calories

OK

Dietary Fiber

25 g

16 g

Under

Total Sugars

No Daily Target or Limit

112 g

No Daily Target or Limit

Added Sugars

No Daily Target or Limit

59 g

No Daily Target or Limit

Total Fat

20 - 35% Calories

32% Calories

OK

Saturated Fat

< 10% Calories

11% Calories

Over

Polyunsaturated Fat

No Daily Target or Limit

7% 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

13 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

6% Calories

OK

α-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.5% Calories

Under

α-Linolenic Acid (g)***

1.1 g

1.1 g

OK

Omega 3 - EPA

No Daily Target or Limit

57 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

244 mg

No Daily Target or Limit

Cholesterol

< 300 mg

637 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

846 mg

Under

Potassium

4700 mg

2681 mg

Under

Sodium**

< 2300 mg

2177 mg

OK

Copper

900 µg

1102 µg

OK

Iron

18 mg

13 mg

Under

Magnesium

310 mg

303 mg

Under

Phosphorus

700 mg

1532 mg

OK

Selenium

55 µg

160 µg

OK

Zinc

8 mg

9 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 µg RAE

522 µg RAE

Under

Vitamin B6

1.3 mg

1.9 mg

OK

Vitamin B12

2.4 µg

6.3 µg

OK

Vitamin C

75 mg

65 mg

Under

Vitamin D

15 µg

9 µg

Under

Vitamin E

15 mg AT

7 mg AT

Under

Vitamin K

90 µg

78 µg

Under

Folate

400 µg DFE

440 µg DFE

OK

Thiamin

1.1 mg

1.5 mg

OK

Riboflavin

1.1 mg

2.3 mg

OK

Niacin

14 mg

27 mg

OK

Choline

425 mg

522 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 α-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.