dietary anaylsis

Ambrose's Nutrients Report 08/29/16 - 08/29/16

Your plan is based on a 2800 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

2800 Calories

1697 Calories

Under

Protein (g)***

56 g

87 g

OK

Protein (% Calories)***

10 - 35% Calories

20% Calories

OK

Carbohydrate (g)***

130 g

119 g

Under

Carbohydrate (% Calories)***

45 - 65% Calories

28% Calories

Under

Dietary Fiber

38 g

10 g

Under

Total Sugars

No Daily Target or Limit

11 g

No Daily Target or Limit

Added Sugars

< 70 g

5 g

OK

Total Fat

20 - 35% Calories

52% Calories

Over

Saturated Fat

< 10% Calories

14% Calories

Over

Polyunsaturated Fat

No Daily Target or Limit

10% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit

23% Calories

No Daily Target or Limit

Linoleic Acid (g)***

17 g

17 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

9% Calories

OK

α-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.5% Calories

Under

α-Linolenic Acid (g)***

1.6 g

0.9 g

Under

Omega 3 - EPA

No Daily Target or Limit

8 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

17 mg

No Daily Target or Limit

Cholesterol

< 300 mg

386 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

734 mg

Under

Potassium

4700 mg

1790 mg

Under

Sodium**

< 2300 mg

2657 mg

Over

Copper

900 µg

1357 µg

OK

Iron

8 mg

12 mg

OK

Magnesium

420 mg

254 mg

Under

Phosphorus

700 mg

1276 mg

OK

Selenium

55 µg

128 µg

OK

Zinc

11 mg

14 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

900 µg RAE

160 µg RAE

Under

Vitamin B6

1.3 mg

1.6 mg

OK

Vitamin B12

2.4 µg

4.3 µg

OK

Vitamin C

90 mg

19 mg

Under

Vitamin D

15 µg

2 µg

Under

Vitamin E

15 mg AT

14 mg AT

Under

Vitamin K

120 µg

27 µg

Under

Folate

400 µg DFE

348 µg DFE

Under

Thiamin

1.2 mg

2.2 mg

OK

Riboflavin

1.3 mg

1.5 mg

OK

Niacin

16 mg

18 mg

OK

Choline

550 mg

349 mg

Under

Information about dietary supplements.

*** 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.