CHAP. 6 HW

Jasmin's Nutrients Report 09/15/16 - 09/15/16 Your plan is based on a 2000 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 2000 Calories 1742 Calories OK

Protein (g)*** 46 g 101 g OK

Protein (% Calories)*** 10 - 35% Calories 23% Calories OK

Carbohydrate (g)*** 130 g 212 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 49% Calories OK

Dietary Fiber 25 g 9 g Under

Total Sugars No Daily Target or Limit 74 g No Daily Target or Limit

Added Sugars < 50 g 62 g Over

Total Fat 20 - 35% Calories 28% Calories OK

Saturated Fat < 10% Calories 11% Calories Over

Polyunsaturated Fat No Daily Target or Limit 4% Calories No Daily Target or Limit

Monounsaturated Fat No Daily Target or Limit 11% Calories No Daily Target or Limit

Linoleic Acid (g)*** 12 g 7 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 0.9 g Under

Omega 3 - EPA No Daily Target or Limit 14 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 41 mg No Daily Target or Limit

Cholesterol < 300 mg 676 mg Over

Minerals Target Average Eaten Status

Calcium 1000 mg 320 mg Under

Potassium 4700 mg 2580 mg Under

Sodium** < 2300 mg 2226 mg OK

Copper 900 µg 925 µg OK

Iron 18 mg 11 mg Under

Magnesium 310 mg 184 mg Under

Phosphorus 700 mg 1249 mg OK

Selenium 55 µg 138 µg OK

Zinc 8 mg 13 mg OK

Vitamins Target Average Eaten Status

Vitamin A 700 µg RAE 310 µg RAE Under

Food Sources Tips

1. Ice cream, regular, vanilla or other flavors 51% of intake 1. Vitamin A is found in some animal products, such as non- and low-fat milk and dairy products, fish, and liver.

2. Egg, boiled 48% of intake 2. The body can make vitamin A from the beta-carotene in dark green and orange vegetables and fruits, such as carrots, sweet potatoes, spinach, collards, mango, and cantaloupe.

3. Steak, beef, grilled or broiled, lean only eaten 1% of intake 3. Vitamin A is a fat-soluble vitamin that helps the body make and maintain healthy skin and hair and see in dim light.

4. Cookie, chocolate, with chocolate filling or chocolate chips

1% of intake

Vitamin B6 1.3 mg 2.5 mg OK

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 28% of intake 1. Examples of vitamin B6 sources include lean meat, whole-grain products, vegetables, nuts, fortified cereals and soy-based meat substitutes.

2. Mashed potatoes, no milk or fat added 24% of intake 2. The body’s need for vitamin B6 is directly related to protein intake. A higher protein intake results in a need for more B6.

3. Pork, chop, broiled, baked, or grilled, lean only eaten

21% of intake 3. Vitamin B6 helps the body build proteins and breakdown fat for energy.

4. French fries, fresh, deep fried 11% of intake

5. Rice, white, regular, cooked (no salt or fat added)

9% of intake

6. Egg, boiled 5% of intake

7. Ice cream, regular, vanilla or other flavors 3% of intake

Vitamin B12 2.4 µg 4.8 µg OK

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 55% of intake 1. Examples of good vitamin B12 sources include lean meat, poultry and fish; eggs; milk and dairy products; and fortified breakfast cereal.

2. Egg, boiled 23% of intake 2. People who avoid animal products should be careful to include vitamin B12 from fortified foods or supplements. People ages 50 years and older are encouraged to eat foods fortified with vitamin B12, such as fortified cereals, or take dietary supplements.

3. Ice cream, regular, vanilla or other flavors 11% of intake 3. Vitamin B12 aids in forming red blood cells, building genetic material, and in the functioning of the nervous system.

4. Pork, chop, broiled, baked, or grilled, lean only eaten

10% of intake

Vitamin C 75 mg 33 mg Under

Food Sources Tips

1. Mashed potatoes, no milk or fat added 50% of intake 1. Examples of fruit sources of vitamin C include citrus fruits and juices, kiwi fruit, strawberries, and cantaloupe.

2. French fries, fresh, deep fried 47% of intake 2. Examples of vegetable sources include broccoli, peppers, tomatoes, cabbage, sweet potatoes and potatoes (with skin), romaine lettuce, turnip greens, and spinach.

3. Ice cream, regular, vanilla or other flavors 2% of intake 3. Vitamin C helps the body make collagen, absorb iron, and maintain blood vessels, bones, and teeth. It is also a protective antioxidant.

Vitamin D 15 µg 2 µg Under

Food Sources Tips

1. Egg, boiled 62% of intake 1. Some kinds of fish are natural sources of vitamin D (e.g. salmon, herring, mackerel, and tuna); egg yolks have smaller amounts.

2. Pork, chop, broiled, baked, or grilled, lean only eaten

16% of intake 2. Vitamin D-fortified milk is the major dietary source of vitamin D for Americans. Other foods and beverages that are often fortified with vitamin D include orange juice, soymilk (soy beverage), and yogurt.

3. Ice cream, regular, vanilla or other flavors 13% of intake 3. Vitamin D is a fat-soluble vitamin that helps the body absorb calcium for strong bones. It is also important for healthy muscles, nerves and a strong immune system.

4. Steak, beef, grilled or broiled, lean only eaten 7% of intake

5. Cookie, chocolate, with chocolate filling or chocolate chips

1% of intake

Vitamin E 15 mg AT 3 mg AT Under

Food Sources Tips

1. Egg, boiled 32% of intake 1. Examples of vitamin E sources include nuts and seeds, vegetable oils, and fortified breakfast cereals.

2. French fries, fresh, deep fried 31% of intake 2. Specific nut and seed sources include almonds, hazelnuts and sunflower seeds. Vegetable oils include sunflower, cottonseed, and safflower.

3. Steak, beef, grilled or broiled, lean only eaten 14% of intake 3. Vitamin E is a fat-soluble vitamin that functions as an antioxidant.

4. Ice cream, regular, vanilla or other flavors 12% of intake

5. Pork, chop, broiled, baked, or grilled, lean only eaten

4% of intake

6. Rice, white, regular, cooked (no salt or fat added)

3% of intake

7. Cookie, chocolate, with chocolate filling or chocolate chips

3% of intake

8. Mashed potatoes, no milk or fat added 1% of intake

Vitamin K 90 µg 23 µg Under

Food Sources Tips

1. French fries, fresh, deep fried 48% of intake 1. The best sources of vitamin K are dark green leafy vegetables such as kale, collards, spinach, turnip greens, and beet greens.

2. Mashed potatoes, no milk or fat added 21% of intake 2. Other sources include broccoli, asparagus, leafy lettuce, and Brussels sprouts.

3. Cookie, chocolate, with chocolate filling or chocolate chips

15% of intake 3. Vitamin K is a fat-soluble vitamin that the body uses for blood clotting.

4. Steak, beef, grilled or broiled, lean only eaten 13% of intake

5. Ice cream, regular, vanilla or other flavors 2% of intake

6. Egg, boiled 1% of intake

Folate 400 µg DFE 335 µg DFE Under

Food Sources Tips

1. Rice, white, regular, cooked (no salt or fat added)

68% of intake 1. Examples of food folate sources include beans and peas, oranges and orange juice, and dark-green leafy vegetables.

2. Egg, boiled 13% of intake 2. Folic acid is the form of folate added to foods like fortified grain products (enriched cereals, breads, etc.). All women capable of becoming pregnant are advised to consume 400 mcg of folic acid daily (from fortified foods and/or supplements) in addition to food folate from a varied diet.

3. Mashed potatoes, no milk or fat added 6% of intake 3. Folate is a B vitamin that aids in forming red blood cells and in building genetic material in every cell of the body.

4. Cookie, chocolate, with chocolate filling or chocolate chips

5% of intake

5. French fries, fresh, deep fried 4% of intake

6. Ice cream, regular, vanilla or other flavors 2% of intake

7. Steak, beef, grilled or broiled, lean only eaten 2% of intake

Thiamin 1.1 mg 1.4 mg OK

Food Sources Tips

1. Pork, chop, broiled, baked, or grilled, lean only eaten

35% of intake 1. Examples of thiamin sources include whole grains, lean meat (especially pork), legumes, and Brewer's yeast.

2. Rice, white, regular, cooked (no salt or fat added)

27% of intake 2. When whole grains are processed into refined grains, thiamin is lost. It is added back to enriched breads, pasta, rice and cereal.

3. Mashed potatoes, no milk or fat added 15% of intake 3. Thiamin is a B vitamin the body uses for the nervous system and to release energy from carbohydrates.

4. Steak, beef, grilled or broiled, lean only eaten 6% of intake

5. Egg, boiled 5% of intake

6. French fries, fresh, deep fried 4% of intake

7. Cookie, chocolate, with chocolate filling or chocolate chips

4% of intake

8. Ice cream, regular, vanilla or other flavors 4% of intake

Riboflavin 1.1 mg 1.6 mg OK

Food Sources Tips

1. Egg, boiled 32% of intake 1. Examples of riboflavin sources include milk and yogurt; lean meat, poultry, and fish; beans and peas; and green vegetables such as broccoli, turnip greens, asparagus, and spinach.

2. Steak, beef, grilled or broiled, lean only eaten 24% of intake 2. When whole grains are processed into refined grains, riboflavin is lost. It is added back to enriched breads, pasta, rice and cereal.

3. Ice cream, regular, vanilla or other flavors 20% of intake 3. Riboflavin is a B vitamin that helps the body release energy from protein, fat, and carbohydrates.

4. Pork, chop, broiled, baked, or grilled, lean only eaten

13% of intake

5. Cookie, chocolate, with chocolate filling or chocolate chips

3% of intake

6. Mashed potatoes, no milk or fat added 3% of intake

7. Rice, white, regular, cooked (no salt or fat added)

2% of intake

8. French fries, fresh, deep fried 2% of intake

Niacin 14 mg 26 mg OK

Food Sources Tips

1. Steak, beef, grilled or broiled, lean only eaten 40% of intake 1. Examples of niacin sources include whole grains and lean meat, poultry, and fish.

2. Pork, chop, broiled, baked, or grilled, lean only eaten

29% of intake 2. When whole grains are processed into refined grains, niacin is lost. It is added back to enriched breads, pasta, rice and cereal.

3. Rice, white, regular, cooked (no salt or fat added)

13% of intake 3. Niacin, a B vitamin, helps the body release energy from protein, fat, and carbohydrate during metabolism.

4. Mashed potatoes, no milk or fat added 11% of intake

5. French fries, fresh, deep fried 4% of intake

6. Cookie, chocolate, with chocolate filling or chocolate chips

2% of intake

7. Ice cream, regular, vanilla or other flavors 1% of intake

Choline 425 mg 485 mg OK

Food Sources Tips

1. Egg, boiled 46% of intake 1. Examples of choline sources include whole eggs, meat, fish, whole grains, and beans and peas.

2. Steak, beef, grilled or broiled, lean only eaten 22% of intake 2. Eggs are the best source of choline. Eating up to 1 egg yolk per day, on average, does not raise blood cholesterol levels.

3. Pork, chop, broiled, baked, or grilled, lean only eaten

14% of intake 3. Choline is important for cell structure and function, sending nerve messages, and moving fat from the liver.

4. Ice cream, regular, vanilla or other flavors 7% of intake

5. Mashed potatoes, no milk or fat added 6% of intake

6. French fries, fresh, deep fried 2% of intake

7. Cookie, chocolate, with chocolate filling or chocolate chips

1% of intake

8. Rice, white, regular, cooked (no salt or fat added)

1% of intake

Information about dietary supplements.

*** 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.