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basim's Nutrients Report 09/26/16 - 12/26/16 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 1511 Calories Under

Protein (g)*** 56 g 74 g OK

Protein (% Calories)*** 10 - 35% Calories 20% Calories OK

Carbohydrate (g)*** 130 g 177 g OK

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

Dietary Fiber 38 g 19 g Under

Total Sugars No Daily Target or Limit 70 g No Daily Target or Limit

Added Sugars < 50 g 21 g OK

Total Fat 20 - 35% Calories 35% Calories OK

Saturated Fat < 10% Calories 13% Calories Over

Polyunsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit

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

Linoleic Acid (g)*** 17 g 11 g Under

Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK

Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.7% Calories OK

Linolenic Acid (g)*** 1.6 g 1.1 g Under

Omega 3 - EPA No Daily Target or Limit 86 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 209 mg No Daily Target or Limit

Cholesterol < 300 mg 380 mg Over

Minerals Target Average Eaten Status

Calcium 1000 mg 740 mg Under

Potassium 4700 mg 2631 mg Under

Sodium** < 2300 mg 2212 mg OK

Copper 900 µg 1231 µg OK

Iron 8 mg 12 mg OK

Magnesium 400 mg 229 mg Under

Phosphorus 700 mg 1176 mg OK

Selenium 55 µg 117 µg OK

Zinc 11 mg 9 mg Under

Vitamins Target Average Eaten Status

Vitamin A 900 µg RAE 861 µg RAE Under

Vitamin B6 1.3 mg 1.5 mg OK

Vitamin B12 2.4 µg 3.0 µg OK

Vitamin C 90 mg 92 mg OK

Vitamin D 15 µg 8 µg Under

Vitamin E 15 mg AT 8 mg AT Under

Vitamin K 120 µg 157 µg OK

Folate 400 µg DFE 394 µg DFE Under

Thiamin 1.2 mg 1.5 mg OK

Riboflavin 1.3 mg 1.8 mg OK

Niacin 16 mg 15 mg Under

Choline 550 mg 333 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.