NUTR

alldaily.pdf

All Daily Reports

Profile Info Personal: Ali Alkharanda Male 30 yrs 180 cm 200 lb Day(s): 2017 Jan 17, Jan 18, Jan 19 Activity Level: Very Active BMI: 28.0 Weight Change: None

(Strive for an Active activity level.) Normal is 18.5 to 25. Best not to exceed 2 lbs per week.

A variety of reports and information combined into one document.

Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake). Nutrient DRI Goal Notes

Basic Components Calories 3,959.81 Protein (g) 72.57 10% - 35% of Calories (adults 19-70 yrs) *

Carbohydrates (g) 544.47 45% - 65% of Calories (adults 19-70 yrs) *

Dietary Fiber (g) 55.44 Fat (g) 123.19 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 39.60 Less than 10% of Calories + Mono Fat (g) 44.00 Poly Fat (g) 39.60 Cholesterol (mg) 300.00 Less than 300 mg per day + Water (g) 3,700.00

Vitamins Vitamin A - RAE (mcg) 900.00 Vitamin B1 - Thiamin (mg) 1.20 Vitamin B2 - Riboflavin (mg) 1.30 Vitamin B3 - Niacin (mg) 16.00 Vitamin B6 (mg) 1.30 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement * Vitamin C (mg) 90.00 Do not exceed 2000 mg * Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg * Vitamin E - Alpha Tocopherol (mg) 15.00 Folate (mcg) 400.00 Women of child bearing age should take a

supplement * Minerals

Calcium (mg) 1,000.00 Do not exceed 2500 mg *

Iron (mg) 8.00 Do not exceed 45 mg * Magnesium (mg) 400.00 Do not exceed 350 mg by supplement * Phosphorus (mg) 700.00 Do not exceed 4000 mg * Potassium (mg) 4,700.00 Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people

+ Zinc (mg) 11.00 Do not exceed 40 mg *

Sources:

* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant + 2010 Dietary Guidelines for Americans ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations.

0 50 100PercentNutrient Value 150DRI Goal

Basic Components Calories 1,528.88 39 %3,959.81 Calories from Fat 420.23 38 %1,108.75 Calories from SatFat 134.23 38 %356.38 Protein (g) 102.79 142 %72.57 * Carbohydrates (g) 166.73 31 %544.47 Sugar (g) 30.53 Dietary Fiber (g) 12.29 22 %55.44 Soluble Fiber (g) 2.15 InSoluble Fiber (g) 8.36 Fat (g) 46.69 38 %123.19 Saturated Fat (g) 14.91 38 %39.60 Trans Fat (g) 1.09 Mono Fat (g) 14.15 32 %44.00 Poly Fat (g) 10.68 27 %39.60 Cholesterol (mg) 486.60 162 %300.00 Water (g) 1,187.95 32 %3,700.00

Vitamins Vitamin A - RAE (mcg) 321.42 36 %900.00 Vitamin B1 - Thiamin (mg) 1.38 115 %1.20 Vitamin B2 - Riboflavin (mg) 1.31 100 %1.30 Vitamin B3 - Niacin (mg) 28.97 181 %16.00 Vitamin B6 (mg) 1.77 136 %1.30 Vitamin B12 (mcg) 4.32 180 %2.40 Vitamin C (mg) 86.92 97 %90.00 Vitamin D - mcg (mcg) 2.02 13 %15.00 Vitamin E - Alpha 8.48 57 %15.00 Folate (mcg) 296.07 74 %400.00

Minerals

Calcium (mg) 514.81 51 %1,000.00 Iron (mg) 13.06 163 %8.00 Magnesium (mg) 227.40 57 %400.00 Phosphorus (mg) 1,182.02 169 %700.00 Potassium (mg) 1,710.16 36 %4,700.00 Sodium (mg) 1,354.88 59 %2,300.00 Zinc (mg) 12.66 115 %11.00

Other Omega-3 (g) 0.68 Omega-6 (g) 9.82 Alcohol (g) 0.00 Caffeine (mg) 31.57

* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list.

ItemDay Meal Amount Cals FatCal SatFatCal Prot (g) Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) slice4 282.2 35.3 7.2 13.9 Lunch fish portions, cooked, from g180 498.6 262.9 60.3 19.8

rice, white, cooked, long grain, g150 195.0 3.8 1.0 4.0 water, municipal tap (USDA) cup1 0.0 0.0 0.0 0.0

Dinner beef, ground, pan browned, 10% g120 276.0 130.0 50.8 34.1 pasta, macaroni, whole wheat, g150 186.0 7.2 1.3 8.0 water, municipal tap (USDA) (2) cup1 0.0 0.0 0.0 0.0

Snack breakfast bar, fruit, with g50 188.5 33.7 6.7 2.2 Day Total -- 1626.3 472.9 127.2 82.1

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) cup0.8 245.8 162.9 49.4 16.5 Lunch chicken, roasting, whole, raw, g150 166.5 36.4 8.9 30.5

juice, orange, fresh (USDA) cup1 111.6 4.4 0.4 1.7 Dinner chicken breast, roasted, skinless g150 247.5 48.2 13.5 46.5

rice, white, cooked, long grain, g150 195.0 3.8 1.0 4.0 pasta, spaghetti, whole wheat, g200 248.0 9.6 1.7 10.7 beef, ground, pan browned, 10% g150 345.0 162.5 63.5 42.7 water, municipal tap (USDA) cup2 0.0 0.0 0.0 0.0

Snack protein bar, chocolate banana, ea1 180.0 40.5 27.0 21.0 rice, white, cooked, long grain, g100 130.0 2.5 0.7 2.7

Day Total -- 1869.4 470.9 166.2 176.2 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) slice4 282.2 35.3 7.2 13.9 cheese product, american, slice2 120.0 81.0 45.0 6.0 coffee, brewed, with tap water cup1 2.4 0.4 0.0 0.3

Lunch bun, hamburger (USDA) ea2 233.5 28.3 6.7 8.3 tomatoes, fresh, year round slice4 14.4 1.4 0.2 0.7 cucumber, fresh, with skin, cup0.2 3.9 0.2 0.0 0.2 juice, orange, fresh (USDA) cup1 111.6 4.4 0.4 1.7

ItemDay Meal Amount Cals FatCal SatFatCal Prot (g) Thu 01- 19-2017

Dinner scrambled eggs (USDA) cup0.8 245.8 162.9 49.4 16.5 water, municipal tap (USDA) cup2 0.0 0.0 0.0 0.0 bread, pita, white, 4", enriched sml1 77.0 3.0 0.4 2.5

Day Total -- 1090.9 316.9 109.3 50.1 Average Day Total -- 1528.9 420.2 134.2 102.8

ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 47.8 4.8 6.7 1.5 5.2 3.9 Lunch fish portions, cooked, from 39.0 3.0 2.7 29.2

rice, white, cooked, long grain, 42.2 0.1 0.6 0.1 0.4 0.4 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Dinner beef, ground, pan browned, 10% 0.0 0.0 0.0 0.0 0.0 14.4 pasta, macaroni, whole wheat, 39.8 1.2 4.2 0.8 3.4 0.8 water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 0.0

Snack breakfast bar, fruit, with 36.4 17.5 1.0 3.7 Day Total 205.3 26.6 15.2 2.4 9.0 52.5

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 2.7 2.3 0.0 0.0 0.0 18.1 Lunch chicken, roasting, whole, raw, 0.0 0.0 0.0 0.0 0.0 4.0

juice, orange, fresh (USDA) 25.8 20.8 0.5 0.2 0.3 0.5 Dinner chicken breast, roasted, skinless 0.0 0.0 0.0 0.0 0.0 5.4

rice, white, cooked, long grain, 42.2 0.1 0.6 0.1 0.4 0.4 pasta, spaghetti, whole wheat, 53.1 1.6 9.0 1.2 7.8 1.1 beef, ground, pan browned, 10% 0.0 0.0 0.0 0.0 0.0 18.1 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack protein bar, chocolate banana, 3.0 2.0 0.5 4.5 rice, white, cooked, long grain, 28.2 0.0 0.4 0.1 0.3 0.3

Day Total 154.9 26.8 11.0 1.6 8.9 52.3 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 47.8 4.8 6.7 1.5 5.2 3.9 cheese product, american, 2.0 2.0 0.0 0.0 0.0 9.0 coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 0.0

Lunch bun, hamburger (USDA) 42.1 5.3 1.8 0.5 1.3 3.1 tomatoes, fresh, year round 3.1 2.1 1.0 0.2 cucumber, fresh, with skin, 0.9 0.4 0.1 0.0 0.1 0.0 juice, orange, fresh (USDA) 25.8 20.8 0.5 0.2 0.3 0.5

Dinner scrambled eggs (USDA) 2.7 2.3 0.0 0.0 0.0 18.1 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 bread, pita, white, 4", enriched 15.6 0.4 0.6 0.3 0.3 0.3

Day Total 140.0 38.2 10.7 2.4 7.2 35.2 Average Day Total 166.7 30.5 12.3 2.1 8.4 46.7

ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 0.8 0.0 0.7 1.8 0.0 43.7 Lunch fish portions, cooked, from 6.7 0.2 5.7 14.1 50.4 89.1

rice, white, cooked, long grain, 0.1 0.0 0.1 0.1 0.0 102.6 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 236.8

Dinner beef, ground, pan browned, 10% 5.6 0.4 6.0 0.5 106.8 70.3

ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Tue 01- 17-2017

Dinner pasta, macaroni, whole wheat, 0.1 0.1 0.3 0.0 100.7 water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 236.8

Snack breakfast bar, fruit, with 0.7 2.5 0.4 0.0 7.2 Day Total 14.1 0.7 15.2 17.2 157.2 887.2

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 5.5 1.0 7.3 4.0 457.0 126.1 Lunch chicken, roasting, whole, raw, 1.0 1.2 1.0 97.5 112.4

juice, orange, fresh (USDA) 0.0 0.0 0.1 0.1 0.0 219.0 Dinner chicken breast, roasted, skinless 1.5 1.8 1.2 127.5 97.9

rice, white, cooked, long grain, 0.1 0.0 0.1 0.1 0.0 102.6 pasta, spaghetti, whole wheat, 0.2 0.1 0.4 0.0 134.3 beef, ground, pan browned, 10% 7.1 0.5 7.5 0.6 133.5 87.9 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 473.5

Snack protein bar, chocolate banana, 3.0 0.0 rice, white, cooked, long grain, 0.1 0.0 0.1 0.1 0.0 68.4

Day Total 18.5 1.5 18.4 7.5 815.5 1422.1 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 0.8 0.0 0.7 1.8 0.0 43.7 cheese product, american, 5.0 30.0 18.9 coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 235.4

Lunch bun, hamburger (USDA) 0.7 0.7 1.3 0.0 28.7 tomatoes, fresh, year round 0.0 0.0 0.0 0.1 0.0 75.6 cucumber, fresh, with skin, 0.0 0.0 0.0 0.0 0.0 24.8 juice, orange, fresh (USDA) 0.0 0.0 0.1 0.1 0.0 219.0

Dinner scrambled eggs (USDA) 5.5 1.0 7.3 4.0 457.0 126.1 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 473.5 bread, pita, white, 4", enriched 0.0 0.0 0.1 0.0 9.0

Day Total 12.1 1.0 8.9 7.4 487.0 1254.6 Average Day Total 14.9 1.1 14.1 10.7 486.6 1188.0

ItemDay Meal A-RAE (mcg)

B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)

Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 0.2 0.4 0.2 5.0 0.2 0.0 Lunch fish portions, cooked, from 7.2 0.2 0.2 2.7 0.1 1.7

rice, white, cooked, long grain, 0.0 0.2 0.0 2.2 0.1 0.0 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Dinner beef, ground, pan browned, 10% 3.6 0.0 0.2 8.2 0.5 3.4 pasta, macaroni, whole wheat, 0.2 0.2 0.1 1.1 0.1 0.0 water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 0.0

Snack breakfast bar, fruit, with 304.0 0.5 0.5 6.7 0.7 0.0 Day Total 315.2 1.6 1.2 25.9 1.8 5.1

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 265.6 0.1 0.6 0.1 0.2 1.2 Lunch chicken, roasting, whole, raw, 19.5 0.1 0.2 11.8 0.6 0.5

juice, orange, fresh (USDA) 24.8 0.2 0.1 1.0 0.1 0.0 Dinner chicken breast, roasted, skinless 9.0 0.1 0.2 20.6 0.9 0.5

rice, white, cooked, long grain, 0.0 0.2 0.0 2.2 0.1 0.0 pasta, spaghetti, whole wheat, 0.3 0.2 0.1 1.4 0.2 0.0 beef, ground, pan browned, 10% 4.5 0.1 0.3 10.2 0.6 4.2

ItemDay Meal A-RAE (mcg)

B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)

Wed 01- 18-2017

Dinner water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Snack protein bar, chocolate banana,

rice, white, cooked, long grain, 0.0 0.2 0.0 1.5 0.1 0.0 Day Total 323.7 1.1 1.4 48.8 2.8 6.5

Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 0.2 0.4 0.2 5.0 0.2 0.0 cheese product, american, coffee, brewed, with tap water 0.0 0.0 0.2 0.4 0.0 0.0

Lunch bun, hamburger (USDA) 0.0 0.5 0.2 4.0 0.0 0.2 tomatoes, fresh, year round 33.3 0.0 0.0 0.5 0.1 0.0 cucumber, fresh, with skin, 1.4 0.0 0.0 0.0 0.0 0.0 juice, orange, fresh (USDA) 24.8 0.2 0.1 1.0 0.1 0.0

Dinner scrambled eggs (USDA) 265.6 0.1 0.6 0.1 0.2 1.2 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 bread, pita, white, 4", enriched 0.0 0.2 0.1 1.3 0.0 0.0

Day Total 325.3 1.5 1.3 12.3 0.7 1.4 Average Day Total 321.4 1.4 1.3 29.0 1.8 4.3

ItemDay Meal C (mg) D-mcg (mcg)

E-Toco (mg)

Fola (mcg) Calc (mg) Iron (mg)

Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 0.0 0.0 3.0 47.0 180.3 2.8 Lunch fish portions, cooked, from 0.0 0.0 12.4 43.2 28.8 1.5

rice, white, cooked, long grain, 0.0 0.0 0.1 87.0 15.0 1.8 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 7.1 0.0

Dinner beef, ground, pan browned, 10% 0.0 0.0 0.1 9.6 19.2 3.7 pasta, macaroni, whole wheat, 0.0 0.0 0.5 7.5 22.5 1.6 water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 7.1 0.0

Snack breakfast bar, fruit, with 0.0 0.0 0.4 54.0 20.5 2.4 Day Total 0.0 0.0 16.4 248.3 300.5 13.7

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 0.0 3.0 1.9 59.4 108.9 2.2 Lunch chicken, roasting, whole, raw, 0.0 0.3 10.5 15.0 1.5

juice, orange, fresh (USDA) 124.0 0.0 0.1 74.4 27.3 0.5 Dinner chicken breast, roasted, skinless 0.0 0.1 0.4 6.0 22.5 1.6

rice, white, cooked, long grain, 0.0 0.0 0.1 87.0 15.0 1.8 pasta, spaghetti, whole wheat, 0.0 0.0 0.6 10.0 30.0 2.1 beef, ground, pan browned, 10% 0.0 0.0 0.2 12.0 24.0 4.6 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 14.2 0.0

Snack protein bar, chocolate banana, 60.0 0.7 rice, white, cooked, long grain, 0.0 0.0 0.0 58.0 10.0 1.2

Day Total 124.0 3.1 3.6 317.3 326.9 16.1 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 0.0 0.0 3.0 47.0 180.3 2.8 cheese product, american, 0.0 400.0 0.0 coffee, brewed, with tap water 0.0 0.0 0.0 4.7 4.7 0.0

Lunch bun, hamburger (USDA) 1.1 0.0 0.0 93.2 145.3 2.9 tomatoes, fresh, year round 11.0 0.0 0.4 12.0 8.0 0.2 cucumber, fresh, with skin, 0.7 0.0 0.0 1.8 4.2 0.1 juice, orange, fresh (USDA) 124.0 0.0 0.1 74.4 27.3 0.5

ItemDay Meal C (mg) D-mcg (mcg)

E-Toco (mg)

Fola (mcg) Calc (mg) Iron (mg)

Thu 01- 19-2017

Dinner scrambled eggs (USDA) 0.0 3.0 1.9 59.4 108.9 2.2 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 14.2 0.0 bread, pita, white, 4", enriched 0.0 0.0 0.1 30.0 24.1 0.7

Day Total 136.8 3.0 5.5 322.6 917.0 9.3 Average Day Total 86.9 2.0 8.5 296.1 514.8 13.1

ItemDay Meal Magn (mg) Phos (mg) Potas (mg)

Sodium (mg)

Zinc (mg) Omega3 (g)

Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 84.0 237.4 284.5 509.6 2.0 0.1 Lunch fish portions, cooked, from 45.0 343.8 333.0 723.6 0.7 0.7

rice, white, cooked, long grain, 18.0 64.5 52.5 1.5 0.7 0.0 water, municipal tap (USDA) 2.4 0.0 2.4 7.1 0.0 0.0

Dinner beef, ground, pan browned, 10% 32.4 300.0 519.6 104.4 8.2 0.0 pasta, macaroni, whole wheat, 45.0 133.5 66.0 4.5 1.2 0.0 water, municipal tap (USDA) (2) 2.4 0.0 2.4 7.1 0.0 0.0

Snack breakfast bar, fruit, with 13.5 51.5 98.5 148.5 2.0 0.0 Day Total 242.6 1130.7 1358.8 1506.3 14.9 0.9

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 18.2 272.2 217.8 239.2 1.7 0.3 Lunch chicken, roasting, whole, raw, 34.5 297.0 357.0 112.5 1.8 0.1

juice, orange, fresh (USDA) 27.3 42.2 496.0 2.5 0.1 0.0 Dinner chicken breast, roasted, skinless 43.5 342.0 384.0 111.0 1.5 0.1

rice, white, cooked, long grain, 18.0 64.5 52.5 1.5 0.7 0.0 pasta, spaghetti, whole wheat, 60.0 178.0 88.0 6.0 1.6 0.0 beef, ground, pan browned, 10% 40.5 375.0 649.5 130.5 10.2 0.0 water, municipal tap (USDA) 4.7 0.0 4.7 14.2 0.0 0.0

Snack protein bar, chocolate banana, 100.0 95.0 rice, white, cooked, long grain, 12.0 43.0 35.0 1.0 0.5 0.0

Day Total 258.7 1713.9 2284.5 713.4 18.2 0.6 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 84.0 237.4 284.5 509.6 2.0 0.1 cheese product, american, 500.0 coffee, brewed, with tap water 7.1 7.1 116.0 4.7 0.0 0.0

Lunch bun, hamburger (USDA) 20.2 89.9 106.7 420.0 0.7 0.1 tomatoes, fresh, year round 8.8 19.2 189.6 4.0 0.1 0.0 cucumber, fresh, with skin, 3.4 6.2 38.2 0.5 0.0 0.0 juice, orange, fresh (USDA) 27.3 42.2 496.0 2.5 0.1 0.0

Dinner scrambled eggs (USDA) 18.2 272.2 217.8 239.2 1.7 0.3 water, municipal tap (USDA) 4.7 0.0 4.7 14.2 0.0 0.0 bread, pita, white, 4", enriched 7.3 27.2 33.6 150.1 0.2 0.0

Day Total 180.9 701.4 1487.2 1844.9 5.0 0.6 Average Day Total 227.4 1182.0 1710.2 1354.9 12.7 0.7

ItemDay Meal Omega6 (g)

Alc (g) Caff (mg) MyFrt MyDry MyGrn

Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 1.6 0.0 0.0 0.0 0.0 3.0 Lunch fish portions, cooked, from 13.4 0.0 0.0 0.0 0.0 2.4

rice, white, cooked, long grain, 0.1 0.0 0.0 0.0 0.0 1.9 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

ItemDay Meal Omega6 (g)

Alc (g) Caff (mg) MyFrt MyDry MyGrn

Tue 01- 17-2017

Dinner beef, ground, pan browned, 10% 0.4 0.0 0.0 0.0 0.0 0.0 pasta, macaroni, whole wheat, 0.3 0.0 0.0 0.0 0.0 2.1 water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 0.0

Snack breakfast bar, fruit, with 0.4 0.0 0.0 0.0 0.0 2.3 Day Total 16.2 0.0 0.0 0.0 0.0 11.7

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 3.6 0.0 0.0 0.0 0.0 0.0 Lunch chicken, roasting, whole, raw, 0.8 0.0 0.0 0.0 0.0 0.0

juice, orange, fresh (USDA) 0.1 0.0 0.0 1.0 0.0 0.0 Dinner chicken breast, roasted, skinless 1.0 0.0 0.0 0.0 0.0 0.0

rice, white, cooked, long grain, 0.1 0.0 0.0 0.0 0.0 1.9 pasta, spaghetti, whole wheat, 0.4 0.0 0.0 0.0 0.0 2.9 beef, ground, pan browned, 10% 0.5 0.0 0.0 0.0 0.0 0.0 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack protein bar, chocolate banana, 0.0 0.0 0.0 0.0 rice, white, cooked, long grain, 0.1 0.0 0.0 0.0 0.0 1.3

Day Total 6.6 0.0 0.0 1.0 0.0 6.0 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 1.6 0.0 0.0 0.0 0.0 3.0 cheese product, american, 0.0 0.0 0.0 1.3 0.0 coffee, brewed, with tap water 0.0 0.0 94.7 0.0 0.0 0.0

Lunch bun, hamburger (USDA) 1.2 0.0 0.0 0.0 0.0 2.6 tomatoes, fresh, year round 0.1 0.0 0.0 0.0 0.0 0.0 cucumber, fresh, with skin, 0.0 0.0 0.0 0.0 0.0 0.0 juice, orange, fresh (USDA) 0.1 0.0 0.0 1.0 0.0 0.0

Dinner scrambled eggs (USDA) 3.6 0.0 0.0 0.0 0.0 0.0 water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 bread, pita, white, 4", enriched 0.1 0.0 0.0 0.0 0.0 1.0

Day Total 6.7 0.0 94.7 1.0 1.3 6.5 Average Day Total 9.8 0.0 31.6 0.7 0.4 8.1

ItemDay Meal MyVeg MyProt XxFruit ExMeat ExVLMt ExMilk Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 0.0 0.0 0.0 Lunch fish portions, cooked, from 0.0 1.8 0.0

rice, white, cooked, long grain, 0.0 0.0 0.0 water, municipal tap (USDA) 0.0 0.0

Dinner beef, ground, pan browned, 10% 0.0 4.2 0.0 pasta, macaroni, whole wheat, 0.0 0.0 0.0 water, municipal tap (USDA) (2) 0.0 0.0

Snack breakfast bar, fruit, with 0.0 0.0 0.0 Day Total 0.0 6.0 0.0 0.0 0.0 0.0

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 0.0 3.3 0.0 Lunch chicken, roasting, whole, raw, 0.0 4.0 0.0

juice, orange, fresh (USDA) 0.0 0.0 1.7 Dinner chicken breast, roasted, skinless 0.0 5.3 0.0

rice, white, cooked, long grain, 0.0 0.0 0.0 pasta, spaghetti, whole wheat, 0.0 0.0 0.0

ItemDay Meal MyVeg MyProt XxFruit ExMeat ExVLMt ExMilk Wed 01- 18-2017

Dinner beef, ground, pan browned, 10% 0.0 5.3 0.0 water, municipal tap (USDA) 0.0 0.0

Snack protein bar, chocolate banana, 0.0 0.0 0.0 rice, white, cooked, long grain, 0.0 0.0 0.0

Day Total 0.0 17.8 1.7 0.0 0.0 0.0 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 0.0 0.0 0.0 cheese product, american, 0.0 0.0 0.0 coffee, brewed, with tap water 0.0 0.0

Lunch bun, hamburger (USDA) 0.0 0.0 0.0 tomatoes, fresh, year round 0.4 0.0 0.0 cucumber, fresh, with skin, 0.2 0.0 0.0 juice, orange, fresh (USDA) 0.0 0.0 1.7

Dinner scrambled eggs (USDA) 0.0 3.3 0.0 water, municipal tap (USDA) 0.0 0.0 bread, pita, white, 4", enriched 0.0 0.0 0.0

Day Total 0.7 3.3 1.7 0.0 0.0 0.0 Average Day Total 0.2 9.1 1.1 0.0 0.0 0.0

ItemDay Meal XxOCarb XxStarch XxVeg XxFat Tue 01- 17-2017

Breakfast bread, whole wheat (USDA) 0.0 3.2 0.0 0.8 Lunch fish portions, cooked, from 0.0 2.6 0.0 5.0

rice, white, cooked, long grain, 0.0 2.8 0.0 0.1 water, municipal tap (USDA)

Dinner beef, ground, pan browned, 10% 0.0 0.0 0.0 0.9 pasta, macaroni, whole wheat, 0.0 2.6 0.0 0.2 water, municipal tap (USDA) (2)

Snack breakfast bar, fruit, with 2.4 0.0 0.0 0.7 Day Total 2.4 11.2 0.0 7.7

Wed 01- 18-2017

Breakfast scrambled eggs (USDA) 0.0 0.0 0.0 2.7 Lunch chicken, roasting, whole, raw, 0.0 0.0 0.0 0.0

juice, orange, fresh (USDA) 0.0 0.0 0.0 0.0 Dinner chicken breast, roasted, skinless 0.0 0.0 0.0 0.0

rice, white, cooked, long grain, 0.0 2.8 0.0 0.1 pasta, spaghetti, whole wheat, 0.0 3.5 0.0 0.2 beef, ground, pan browned, 10% 0.0 0.0 0.0 1.2 water, municipal tap (USDA)

Snack protein bar, chocolate banana, 0.2 0.0 0.0 0.0 rice, white, cooked, long grain, 0.0 1.9 0.0 0.1

Day Total 0.2 8.2 0.0 4.2 Thu 01- 19-2017

Breakfast bread, whole wheat (USDA) 0.0 3.2 0.0 0.8 cheese product, american, 0.0 0.0 0.0 1.5 coffee, brewed, with tap water

Lunch bun, hamburger (USDA) 0.0 2.8 0.0 0.6 tomatoes, fresh, year round 0.0 0.0 0.6 0.0 cucumber, fresh, with skin, 0.0 0.0 0.2 0.0

ItemDay Meal XxOCarb XxStarch XxVeg XxFat Thu 01- 19-2017

Lunch juice, orange, fresh (USDA) 0.0 0.0 0.0 0.0 Dinner scrambled eggs (USDA) 0.0 0.0 0.0 2.7

water, municipal tap (USDA) bread, pita, white, 4", enriched 0.0 1.0 0.0 0.1

Day Total 0.0 7.0 0.8 5.6 Average Day Total 0.9 8.8 0.3 5.8

Calories and Fat The Calories and Fats report is useful for quickly seeing the calorie and fat breakdowns of your intake. The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats). Source of Calories Calori Gram Percent

Protein 27 %

Carbohydrates 45 %

Fat (Total) 28 %

Alcohol

420

681

429

Total 1529

102.8

166.7

46.7

0.0

Saturated Fat 134 14.9 9%

Mono Fat 127 14.1 8%

Poly Fat 96 10.7 6%

Trans Fat 10 1.1 1%

*The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats.

Ratios

P:S ( Poly Fat / Saturated Fat ) 0.72 : 1

Potassium : Sodium 1.26 : 1

Calcium : Phosphorus 0.44 : 1

CSI ( Cholesterol / Saturated Fat ) 39.39

Source of Fat (approx.) Fat (g) Percent

Saturated Fat 32 %

Mono Fat 30 %

Poly Fat 23 %

Trans Fat 2 %

14.9

14.1

10.7

1.1

Total (g) 46.7

*The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats.

Exchanges

Starch 8.80

Other Carbs 0.87

Lean Meat

Alcohol

Fruit 1.14

Vegetables 0.27

Milk

Calorie Assessment A close-up picture of the Calories consumed.

Calories to maintain current weight

3960Calories to maintain current weight

0Calorie adjustment for weight change of 0 lb (per week)

3960Goal Calories

Average Daily Intake & Expenditures

1529Average Intake

3340Average Expenditure

Calories For The Day

Below GoalTotal Calories

Below GoalCarbohydrates (45-65% Calories)

Protein (10-35% Calories)

Fat (20-35% Calories)

Goal AssessmentIntake

3960 1529

1782 to 2573 681

In Range396 to 1386 420

Below Goal792 to 1386 429

Activity Summary List of the Activities performed, their METs, duration and Calories burned.

Daily Activity Details Profile Calorie Goal: 3960

Duration CaloriesExerciseMets Tue 01-17-2017

conditioning, health club, gym and weight5.01 476hours conditioning, video workouts, cardio-resistance,4.030 191minutes

667Total Calories (Sedentary)

Duration CaloriesExerciseMets Wed 01-18-2017

conditioning, health club, gym and weight5.01 476hours sports, soccer, casual, general7.030 333minutes conditioning, video workouts, cardio-resistance,4.030 191minutes

1000Total Calories (Sedentary)

Summary CaloriesDaily Average 556

Your Daily Average put you in the Sedentary activity level, and suggests 2785 Calories to maintain your current weight.

Nutrition Facts Formats the analysis as a Nutrition Facts label.

Nutrition Facts Serving Size ( 1522 g )

Amount Per Serving

Calories 1529 Calories from Fat 420

% Daily Value *

Total Fat 47g 38%

Saturated Fat 15g 38%

Trans Fat 1g

Cholesterol 487mg 162%

Sodium 1355mg 59%

Total Carbohydrates 31%

Dietary Fiber 12g 22%

Sugars 31g

Protein 103g 142%

Vitamin A 36% Vitamin C 97%

Calcium 51% Iron 163%

* Percent Daily Values are based on your custom

MyPlate The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).

Group Percent Amount

Dairy Intake 15 % 0.4 Dairy Recommendation 3.0

cup equivalent

Protein Foods Intake 129 % 9.1 Protein Foods Recommendation 7.0

oz equivalent

Vegetables Intake 6 % 0.2 Vegetables 4.0

cup equivalent

Fruits Intake 26 % 0.7 Fruits Recommendation 2.5

cup equivalent

Grains Intake 81 % 8.1 Grains Recommendation 10.

oz equivalent

Comparison

3200 Calorie Pattern

Make Half Your Grains Whole Vary Your Vegetables

Oils & Empty Calories

Dark Green Vegetables

Orange Vegetables

Dry Beans & Peas

Starchy Vegetables

Other Vegetables

cups weekly3.0

cups weekly2.5

cups weekly3.5

cups weekly9.0

cups weekly10.

Aim for at least 5.0 whole grains a day

Aim for 11.0 teaspoons of oils a day

Limit your extra fats & sugars to 648 Calories

Intake vs. Recommendation

oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans.

Food List Report The Food List report displays a simple list of foods that you have entered, along with their calorie values.

CalsAmount Item

Tue 01-17-2017 282slice4.0 bread, whole wheat (USDA) 499g180.0 fish portions, cooked, from frozen (USDA) 195g150.0 rice, white, cooked, long grain, enriched (USDA) 276g120.0 beef, ground, pan browned, 10% fat (USDA)

186g150.0 pasta, macaroni, whole wheat, cooked (USDA) 188g50.0 breakfast bar, fruit, with cornflake crust (USDA)

0cup1.0 water, municipal tap (USDA) 0cup1.0 water, municipal tap (USDA)

1626Day Total Wed 01-18-2017

246cup0.8 scrambled eggs (USDA) 166g150.0 chicken, roasting, whole, raw, skinless (USDA) 247g150.0 chicken breast, roasted, skinless (USDA) 180ea1.0 protein bar, chocolate banana, Complete Protein Diet, low carb 130g100.0 rice, white, cooked, long grain, enriched (USDA) 195g150.0 rice, white, cooked, long grain, enriched (USDA) 248g200.0 pasta, spaghetti, whole wheat, cooked (USDA) 345g150.0 beef, ground, pan browned, 10% fat (USDA) 112cup1.0 juice, orange, fresh (USDA)

0cup2.0 water, municipal tap (USDA) 1869Day Total

Thu 01-19-2017 282slice4.0 bread, whole wheat (USDA) 234ea2.0 bun, hamburger (USDA) 14slice4.0 tomatoes, fresh, year round average, sliced (USDA)

4cup0.2 cucumber, fresh, with skin, sliced (USDA) 120slice2.0 cheese product, american, pasteurized processed, sliced 246cup0.8 scrambled eggs (USDA) 112cup1.0 juice, orange, fresh (USDA)

0cup2.0 water, municipal tap (USDA) 2cup1.0 coffee, brewed, with tap water (USDA)

77sml1.0 bread, pita, white, 4", enriched (USDA) 1091Day Total

4587Total

164Item Average

Day Average 1529

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