reflection paper

baldamegh1's Nutrients Report 12/11/16 - 12/18/16 Your plan is based on a 2600 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 2600 Calories 1019 Calories Under

Protein (g)*** 56 g 45 g Under

Protein (% Calories)*** 10 - 35% Calories 18% Calories OK

Carbohydrate (g)*** 130 g 128 g Under

Carbohydrate (% Calories)*** 45 - 65% Calories 50% Calories OK

Dietary Fiber 38 g 12 g Under

Total Sugars No Daily Target or Limit 49 g No Daily Target or Limit

Added Sugars < 65 g 18 g OK

Total Fat 20 - 35% Calories 33% Calories OK

Saturated Fat < 10% Calories 12% Calories Over

Polyunsaturated Fat No Daily Target or Limit 7% 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 6 g Under

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

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

Linolenic Acid (g)*** 1.6 g 0.7 g Under

Omega 3 - EPA No Daily Target or Limit 293 mg No Daily Target or Limit

Omega 3 - DHA No Daily Target or Limit 624 mg No Daily Target or Limit

Cholesterol < 300 mg 147 mg OK

Minerals Target Average Eaten Status

Calcium 1000 mg 540 mg Under

Potassium 4700 mg 1711 mg Under

Sodium** < 2300 mg 1593 mg OK

Copper 900 µg 573 µg Under

Iron 8 mg 7 mg Under

Magnesium 420 mg 138 mg Under

Phosphorus 700 mg 770 mg OK

Selenium 55 µg 68 µg OK

Zinc 11 mg 5 mg Under

Vitamins Target Average Eaten Status

Vitamin A 900 µg RAE 311 µg RAE Under

Vitamin B6 1.3 mg 1.0 mg Under

Vitamin B12 2.4 µg 2.7 µg OK

Vitamin C 90 mg 43 mg Under

Vitamin D 15 µg 2 µg Under

Vitamin E 15 mg AT 2 mg AT Under

Vitamin K 120 µg 30 µg Under

Folate 400 µg DFE 316 µg DFE Under

Thiamin 1.2 mg 1.0 mg Under

Riboflavin 1.3 mg 1.0 mg Under

Niacin 16 mg 13 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.