Dr. Archimedes

Racheal's Nutrients Report 10/23/16 - 10/27/16

Your plan is based on a 1600 Calorie allowance.

Nutrients

Target

Average Eaten

Status

Total Calories

1600 Calories

1201 Calories

Under

Protein (g)***

46 g

47 g

OK

Protein (% Calories)***

10 - 35% Calories

16% Calories

OK

Carbohydrate (g)***

130 g

178 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

59% Calories

OK

Dietary Fiber

25 g

15 g

Under

Total Sugars

No Daily Target or Limit

64 g

No Daily Target or Limit

Added Sugars

< 40 g

32 g

OK

Total Fat

20 - 35% Calories

27% Calories

OK

Saturated Fat

< 10% Calories

6% Calories

OK

Polyunsaturated Fat

No Daily Target or Limit

6% 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

8 g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

6% Calories

OK

α-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.6% Calories

OK

α-Linolenic Acid (g)***

1.1 g

0.8 g

Under

Omega 3 - EPA

No Daily Target or Limit

4 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

5 mg

No Daily Target or Limit

Cholesterol

< 300 mg

101 mg

OK

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

249 mg

Under

Potassium

4700 mg

1633 mg

Under

Sodium**

< 2300 mg

2054 mg

OK

Copper

900 µg

756 µg

Under

Iron

18 mg

11 mg

Under

Magnesium

320 mg

169 mg

Under

Phosphorus

700 mg

630 mg

Under

Selenium

55 µg

67 µg

OK

Zinc

8 mg

7 mg

Under

Vitamins

Target

Average Eaten

Status

Vitamin A

700 µg RAE

213 µg RAE

Under

Vitamin B6

1.3 mg

1.5 mg

OK

Vitamin B12

2.4 µg

2.0 µg

Under

Vitamin C

75 mg

107 mg

OK

Vitamin D

15 µg

0 µg

Under

Vitamin E

15 mg AT

6 mg AT

Under

Vitamin K

90 µg

99 µg

OK

Folate

400 µg DFE

395 µg DFE

Under

Thiamin

1.1 mg

1.2 mg

OK

Riboflavin

1.1 mg

1.1 mg

OK

Niacin

14 mg

17 mg

OK

Choline

425 mg

149 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.