fill the tables and answer questions using PDF files

basim's Nutrients Report 09/25/16 - 09/25/16 Your personal Calorie goal is 2000. Your plan amounts are based on meeting your nutrient needs.

Nutrients Target Average Eaten Status

Total Calories 2000 Calories 1674 Calories Under

Protein (g)*** 56 g 65 g OK

Protein (% Calories)*** 10 - 35% Calories 16% Calories OK

Carbohydrate (g)*** 130 g 197 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories OK

Dietary Fiber 38 g 14 g Under

Total Sugars No Daily Target or Limit 90 g No Daily Target or Limit

Added Sugars < 50 g 52 g Over

Total Fat 20 - 35% Calories 38% Calories Over

Saturated Fat < 10% Calories 13% Calories Over

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

Monounsaturated Fat No Daily Target or Limit 10% Calories No Daily Target or Limit

Linoleic Acid (g)*** 17 g 17 g OK

Linoleic Acid (% Calories)*** 5 - 10% Calories 9% Calories OK

Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 1.2% Calories OK

Linolenic Acid (g)*** 1.6 g 2.3 g OK

Omega 3 - EPA No Daily Target or Limit 18 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 78 mg No Daily Target or Limit

Cholesterol < 300 mg 134 mg OK

Minerals Target Average Eaten Status

Calcium 1000 mg 1074 mg OK

Potassium 4700 mg 2014 mg Under

Sodium** < 2300 mg 3756 mg Over

Copper 900 µg 867 µg Under

Iron 8 mg 10 mg OK

Magnesium 400 mg 164 mg Under

Phosphorus 700 mg 1331 mg OK

Selenium 55 µg 112 µg OK

Zinc 11 mg 8 mg Under

Vitamins Target Average Eaten Status

Vitamin A 900 µg RAE 381 µg RAE Under

Vitamin B6 1.3 mg 0.8 mg Under

Vitamin B12 2.4 µg 4.7 µg OK

Vitamin C 90 mg 16 mg Under

Vitamin D 15 µg 2 µg Under

Vitamin E 15 mg AT 7 mg AT Under

Vitamin K 120 µg 107 µg Under

Folate 400 µg DFE 404 µg DFE OK

Thiamin 1.2 mg 0.8 mg Under

Riboflavin 1.3 mg 1.0 mg Under

Niacin 16 mg 14 mg Under

Choline 550 mg 147 mg Under

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.