OltanP WB4

Nov 04, 2012
patrick oltan, patrickoltan@aol.com

Profile: Main Profile, 3 Day Average
Profile
Active Profile:
Main Profile
Height:
6 ft.
Weight:
180.0 lbs.
Age:
19 years
BMI:
24.4
Gender:
Male
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2870 kcal
Protein
65.32 g
Carbohydrate
315.0 - 455.0 g
Fat, Total
62.0 - 108.0 g
No recommendation
Saturated Fat
< 28 g
Less than 10% of calories
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
Trans Fatty Acid
No recommendation
Cholesterol
< 300 mg
Less than 300mg recommended
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
17 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
Nov 04, 2012

Nutrient
Sugar, Total
DRI
*
No recommendation
Other
Water
3.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.2 mg
Riboflavin
1.3 mg
Niacin
16 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
90 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
900 g
Vitamin A (IU)
3000 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
8 mg
Magnesium
400 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 04, 2012

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,292-1,866 kCal
10%-35%
287-1,004 kCal
20%-35%
574-1,004 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
52%
21%
29%
0%
1,631 kCal
660 kCal
910 kCal
2 kCal
DA Plus 10 Page: 3
Nov 04, 2012

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
6%
12%
7%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 04, 2012

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2870 kcal
3,115.78 kcal
109%
Protein
65.32 g
164.99 g
253%
Carbohydrate
315.0 - 455.0 407.73 g

g
62.0 - 108.0 101.08 g
g
Fat, Total
Fat
Saturated Fat
< 28 g
21.81 g
78%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
42.83 g
25.01 g
0.02 g
268 mg
Omega-6 Linoleic
17 g
21.98 g
Omega-3 Linolenic
1.6 g
1.55 g
Dietary Fiber, Total
38 g
59.85 g
Sugar, Total
119 g
Water
3.7 L
4.83 L
Alcohol
0.34 g
Thiamin
1.2 mg
1.87 mg
156%
Riboflavin
1.3 mg
2.18 mg
168%
Niacin
16 mg
52.56 mg
329%
Vitamin B6
1.3 mg
3.76 mg
289%
Vitamin B12
2.4 g
6.76 g
281%
Folate (DFE)
400 g
724.14 g
181%
Vitamin C
90 mg
90.98 mg
101%
Vitamin D (ug)
15 g
9.76 g
Vitamin A (RAE)
900 g
834.29 g
Vitamin A (IU)
3000 IU
15,898.81 IU
Alpha-Tocopherol
15 mg
12.56 mg
Calcium
1000 mg
834.34 mg
Iron
8 mg
21.12 mg
264%
Magnesium
400 mg
817.41 mg
204%
89%
Essential Fatty Acids

129%
97%
Carbohydrates
158%
Other
130%
Vitamins
65%
93%
530%
84%
Minerals
83%
DA Plus 10 Page: 5
Nov 04, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
5,288.29 mg
113%
Zinc
11 mg
18.32 mg
167%
Sodium
1500 mg
2,845.64 mg
190%
DA Plus 10 Page: 6
Nov 04, 2012

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
11 oz. eq.
% Goal
110%
Vegetables
4.0 cup eq.
tips
1.5 cup eq.
37%
Fruits
2.5 cup eq.
tips
1.4 cup eq.
57.8%
Dairy
3.0 cup eq.
tips
0.4 cup eq.
14.2%
Protein Foods
7.0 oz. eq.
tips
13.9 oz. eq.
197.9%
228.8
44.7%
Empty Calories
512.0
Your results are based on a 2870 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly

Orange Vegetables = 2.0 cups weekly
Dry Beans &Peas = 3.0 cups weekly
Starchy Vegetables = 3.0 cups weekly
Other Vegetables = 6.5 cups weekly
Oils: Aim for 10.0 teaspoons
of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200

per day. If Diet Analysis Plus recommends more than 3,200 calories per
day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate
values for these cannot be calculated.
DA Plus 10 Page: 7
Nov 04, 2012

Intake Spreadsheet for Nov 02, 2012

Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Quantity
118 gram(s)
29.41 gram(s)
113 gram(s)
2 item(s)
6 item(s)
Wt(g)
118
29.41
113
337.64
34
Kcal(kcal)
105.02
49.11
118.65
181.97
120
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
3 cup(s)
25 fluid ounce(s)
5 ounce(s)
2 cup(s)
3 cup(s)
118 gram(s)
25 fluid ounce(s)
118 gram(s)
25 fluid ounce(s)
118 gram(s)
25 fluid ounce(s)
100 gram(s)
122 gram(s)
6 ounce(s)
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
Wheat
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Protein(g)
1.29
0.58
5.49
24.58
4
Carb(g)
26.95
2.54
21.02
10.36
26
702
740.62
141.75
390
405
118
740.62
118
740.62
118
740.62
100
122
170
5,979.29
Fat(g)
0.39
4.53
1.59
5.11
0
498.42
0
277.67
432.9
113.4
105.02
0
105.02
0
105.02
0
599
50.02
336.6
3,197.82
Sat Fat(g)
0.13
0.63
1.03
1.05
0
17.83
0
22.24
10.06
6.03
1.29
0
1.29
0
1.29
0
28.03
1.13
49.52
174.64
84.24
0
12.17
89.54
26.12
26.95
0
26.95
0
26.95
0
15.26
11.69
0
406.75
10.67
0
14.96
3.51
0.69
0.39
0
0.39
0
0.39
0
52.5
0.29
13.96
109.37
2.18
0
3.77
0.7
0.17
0.13
0
0.13
0
0.13
0
8.69
0.05
2.61
21.39
DA Plus 10 Page: 8
Nov 04, 2012

Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
Wheat
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
Wheat
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Item Name
Superfood 5 Bananas
Superfood 1
Mono Fat(g)
0.04
2.88
0.44
2.84
0
Poly Fat(g)
0.09
0.53
0.05
1.1
0
Trans Fat(g)
0
0
0
0.01
0
Chol(mg)
0
0
6.78
4.88
0
3.05
0
5.66
1.28
0.03
0.04
0
0.04
0
0.04
0
25.98
0.02
5.01
47.34
Omega-6(g)
0.05
0.49
0.03
0.74
0
3.92
0
4.1
1.26
0.34
0.09
0
0.09
0
0.09
0
15.29
0.14
4.9
31.99
Omega-3(g)
0.03
0.04
0.01
0.32
0
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0.02
Diet Fiber(g)
3.07
2
0
1.47
2
0
0
161.5
0
0
0
0
0
0
0
0
0
0
30.6
203.76
Sugar(g)
14.43
0.09
17.42
7.41
0
3.8
0
2.21
1.21
0.15
0.05
0
0.05
0
0.05
0
15.1
0.14
4.56
28.64
Water(L)
0.09
0.02
5.25
0.13
0
0.26
0.05
0.19
0.03
0
0.03
0
0.03
0
0.04
0
0.13
1.3
Alcohol(g)
0
0
0
11.93
0
0.57
7.02
12.15
3.07
0
3.07
0
3.07
0
9.4
3.42
0
62.23
Thiamin(mg)
0.04
0.02
1.82
1.9
0
2.96
1.37
4.98
14.43
0
14.43
0
14.43
0
4.18
5.78
0
103.81
Ribo(mg)
0.09
0.04
3.01
DA Plus 10 Page: 9
Nov 04, 2012

Item Name
Superfood 2
Omelet, Egg Whites
Wheat
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
Wheat
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
Water(L)
0.08
0.3
0
Alcohol(g)
0
0
0
Thiamin(mg)
0.05
0.07
0.14
Ribo(mg)
0.22
0.96
0.1
0.59
0.74
0.09
0.29
0.37
0.09
0.74
0.09
0.74
0.09
0.74
0
0.11
0.1
5.25
Niacin(mg)
0.78
0.56
0.12
0.61
1.73
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.43
0.08
0.05
0.13
0.04
0.53
0
0.11
0.37
0.14
0.04
0
0.04
0
0.04
0
0.09
0.08
0.06
1.82
Vit B12(g)
0
0
0.59
0.47
0
0.11
0
0.4
0.1
0.36
0.09
0
0.09
0
0.09
0
0.09
0.07
0.2
3.01
Fol (DFE)(g)
23.6
26.17
11.3
27.88
70.72
1.58
0
6.17
5.96
1.55
0.78
0
0.78
0
0.78
0
13.83
1.2
21.08
57.52
Vit C(mg)
10.27
2.59
0.79
10
81.88
0.04
0
0.3
0.57
0.24
0.43
0
0.43
0
0.43
0
0.46
0.17
0.19
3.99
Vit D (ug)(g)
0
0
0
0.73
12.12
0
0
3.26
0
0
0
0
0
0
0
0
0
0
3.74
8.05
Vit A (RAE)(g)
3.54
2.06
0
0
1,320.59
42.12
0
48.17
15.6
93.15
23.6
0
23.6
0
23.6
0
120
23.18
8.5
581.2
Vit A (IU)(IU)
75.52
43.23
67.8
493.12
24,271.07
DA Plus 10 Page: 10
Nov 04, 2012

Item Name
Wheat
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
Wheat
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
Wheat
Vit C(mg)
0
Vit D (ug)(g)
0
Vit A (RAE)(g)
0
Vit A (IU)(IU)
0
0
0
2.83
0
16.6
10.27
0
10.27
0
10.27
0
0.8
7.2
0
81.88
Alpha-T(mg)
0.12
0.58
0
0.97
0
0
0
0
0
0
0
0
0
0
0
0
0
0
11.39
12.12
Calcium(mg)
5.9
3.82
190.97
106.13
0
0
0
133.17
0
113.4
3.54
0
3.54
0
3.54
0
0
1018.7
39.1
1,320.59
Iron(mg)
0.31
0.18
0.08
0.6
1.44
0
0
596.79
0
2255.85
75.52
0
75.52
0
75.52
0
0
20381.3
130.9
24,271.07
Magn(mg)
31.86
8.53
18.08
39.53
19.04
0.56
0
1.33
0.12
0.16
0.12
0
0.12
0
0.12
0
6.94
0.81
1.48
13.42
Potas(mg)
422.44
149.11
244.08
601.03
0
63.18
22.22
259.25
39
170.1
5.9
22.22
5.9
22.22
5.9
22.22
61
40.26
22.1
1,068.29
Zinc(mg)
0.18
0.2
0.93
0.53
0.51
6.32
0
1.98
1.64
2.67
0.31
0
0.31
0
0.31
0
1.52
0.37
2.36
20.39
Sodium(mg)
1.18
2.35
73.45
944.66
220
189.54
7.41
39.67
167.7
76.95
31.86
7.41
31.86
7.41
31.86
7.41
176
14.64
52.7
959.44
5,871.71
19.78
3,596.67
DA Plus 10 Page: 11
Nov 04, 2012

Item Name
Water, Tap
Salmon Loaf
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Potas(mg)
491.4
7.41
386.75
167.7
643.95
422.44
7.41
422.44
7.41
422.44
7.41
726
390.4
351.9
5,871.71
Zinc(mg)
7.02
0
1.36
2.46
0.97
0.18
0
0.18
0
0.18
0
3.28
0.29
1.53
19.78
Sodium(mg)
28.08
22.22
1105
19.5
4.05
1.18
22.22
1.18
22.22
1.18
22.22
420
84.18
601.8
3,596.67
DA Plus 10 Page: 12
Nov 04, 2012


Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Water, Tap
Water, Tap
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Water, Tap
Water, Tap
Roasted
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Dinner
Quantity
4 slice(s)
2.3 gram(s)
310 gram(s)
123 gram(s)
25 fluid ounce(s)
2 serving(s)
25 fluid ounce(s)
6 ounce(s)
Wt(g)
168
2.3
310
123
740.62
1060.1
740.62
170.1
Kcal(kcal)
512.4
5.68
160
63.96
0
1000.51
0
335.09
Dinner
133.68
223.25
Dinner
Dinner
Snacks
Snacks
Snacks
1 item(s) - fruit
without skin and
seeds
1.5 cup(s)
25 fluid ounce(s)
36 gram(s)
122 gram(s)
25 fluid ounce(s)
Protein(g)
15.46
0.09
1
1.48
0
79.2
0
50.69
Carb(g)
94.75
1.85
31
14.69
0
131.03
0
0
292.5
740.62
36
122
740.62
5,380.18
Fat(g)
9.91
0.03
4
0.8
0
15.4
0
13.23
324.67
0
215.64
50.02
0
2,891.23
Sat Fat(g)
1.47
0.01
1
0.02
0
1.77
0
3.73
2.62
7.55
0
10.09
1.13
0
169.31
Mono Fat(g)
2.14
0.01
0
0.08
0
6.53
0
5.15
11.55
67.16
0
5.49
11.69
0
369.21
Poly Fat(g)
5.43
0
0
0.46
0
4.94
0
2.82
20.6
2.63
0
18.9
0.29
0
85.8
Trans Fat(g)
0
0
0
0
0
0.04
0
0
2.84
0.53
0
3.13
0.05
0
14.53
Chol(mg)
0
0
0
0
0
282.62
0
142.88
37.33
22.67
0.04
425.51
DA Plus 10 Page: 13
Nov 04, 2012

Item Name
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Water, Tap
Water, Tap
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Water, Tap
Water, Tap
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Mono Fat(g)
13.1
0.96
0
9.35
0.02
0
37.33
Omega-6(g)
4.84
0
0.8
0.31
0
2.73
0
2.4
Poly Fat(g)
2.43
0.94
0
5.51
0.14
0
22.67
Omega-3(g)
0.59
0
0.04
0.15
0
0.9
0
0.1
Trans Fat(g)
0
0
0
0
0
0
0.04
Diet Fiber(g)
11.26
1.22
2
7.99
0
8.26
0
0
Chol(mg)
0
0
0
0
0
0
425.51
Sugar(g)
7.09
0.05
22
5.44
0
12.01
0
0
2.24
0.9
0
5.44
0.14
0
19.79
Water(L)
0.04
0
0
0.11
0.74
0.6
0.74
0.11
0.17
0.04
0
0.01
0
0
2
Alcohol(g)
0
0
0
0
0
1.01
0
0
9.09
5.26
0
3.38
3.42
0
51.88
Thiamin(mg)
0.45
0
0
0.04
0
1.08
0
0
0.4
1.02
0
1.5
5.78
0
55.29
Ribo(mg)
0.38
0
0
0.05
0
0.74
0
0.2
0.1
0.21
0.74
0
0.11
0.74
4.23
Niacin(mg)
6.62
0.03
0
0.74
57.01
0
0
0
0
0
0
1.01
Vit B6(mg)
0.33
0
0
0.07
3.54
0.1
0.28
0
0.03
0.08
0
2.05
Vit B12(g)
0
0
0
0
3.78
0.19
0.07
0
0.03
0.07
0
1.73
Fol (DFE)(g)
149.52
0.14
0
25.83
1,021.43
DA Plus 10 Page: 14
Nov 04, 2012

Item Name
Water, Tap
Water, Tap
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Water, Tap
Water, Tap
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Water, Tap
Water, Tap
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Niacin(mg)
0
14.81
0
21.62
Vit B6(mg)
0
1.04
0
0.95
Vit B12(g)
0
3.23
0
0.54
Fol (DFE)(g)
0
642.08
0
6.8
2.56
4.47
0
4.98
1.2
0
57.01
Vit C(mg)
0
0.09
4.8
32.23
0
33.22
0
0
0.38
0.42
0
0.17
0.17
0
3.54
Vit D (ug)(g)
0
0
0
0
0
0.68
0
0.17
0
0
0
0
0
0
3.78
Vit A (RAE)(g)
0
0.35
0
2.46
0
0
0
47.63
118.98
11.7
0
43.2
23.18
0
1,021.43
Vit A (IU)(IU)
6.72
6.78
0
40.59
0
611.76
0
158.19
11.76
0
0
0.29
7.2
0
89.58
Alpha-T(mg)
1.41
0.05
0
1.07
0
5.76
0
0.46
0
0
0
0
0
0
0.85
Calcium(mg)
60.48
23.05
40
30.75
22.22
234.2
22.22
23.81
9.36
0
0
0
1018.7
0
1,078.49
Iron(mg)
5.71
0.19
0.72
0.85
0
10.23
0
1.82
196.51
0
0
0
20381.3
0
21,401.86
Magn(mg)
149.52
1.38
0
27.06
7.41
220.38
7.41
45.93
2.63
0.09
0
2.5
0.81
0
14.78
17.38
29.25
22.22
21.96
40.26
22.22
610.02
0.82
1.23
0
0.55
0.37
0
22.48
38.77
125.77
7.41
63.36
14.64
7.41
716.43
DA Plus 10 Page: 15
Nov 04, 2012

Item Name
Water, Tap
Water, Tap
Roasted
Avocado, California
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Potas(mg)
579.6
9.91
0
185.73
7.41
1444.43
7.41
416.74
Zinc(mg)
2.77
0.04
0
0.52
0
5.3
0
1.74
Sodium(mg)
640.08
0.23
16
1.23
22.22
2677.98
22.22
120.77
677.77
125.77
7.41
261.36
390.4
7.41
4,121.34
0.91
1.84
0
1.18
0.29
0
14.59
10.69
14.62
22.22
151.2
84.18
22.22
3,805.86
DA Plus 10 Page: 16
Nov 04, 2012


Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Yogurt, Fruit, Low Fat (11 grams protein per 8

ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Lunch
Wt(g)
468
118
740.62
182
Kcal(kcal)
332.28
105.02
0
94.64
245
257.25
118 gram(s)
3 ounce(s)
1 cup(s)
1 cup(s)
25 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
29.41 gram(s)
118 gram(s)
123 gram(s)
5 ounce(s)
118
85.05
195
172
740.62
182
105.02
154.7
216.45
227.04
0
94.64
29.41
118
123
141.75
49.11
105.02
22.14
456.43
105
740.62
118
310
740.62
182
151.2
0
105.02
160
0
94.64
168.3
359.4
3,258.3
Sat Fat(g)
1.45
0.13
0
0.05
2.23
0.13
1.16
0.35
0.24
0
29.52
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks

Superfood 7 Nuts
Snacks
Snacks
105 gram(s)
25 fluid ounce(s)
118 gram(s)
310 gram(s)
25 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
3 ounce(s)
60 gram(s)
Protein(g)
11.89
1.29
0
0.47
11.91
Carb(g)
56.16
26.95
0
25.13
45.57
85
60
5,999.71
Fat(g)
7.11
0.39
0
0.31
3.45
1.29
22.95
5.03
15.24
0
151.03
26.95
0
44.77
40.78
0
447.22
0.39
6.29
1.75
0.93
0
108.06
Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
ounces)
Superfood 5 Bananas
Water, Tap
Dinner
Dinner
Dinner
Dinner
Quantity
2 cup(s)
118 gram(s)
25 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
1 cup(s)
DA Plus 10 Page: 17
Nov 04, 2012

Item Name
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 7 Nuts
Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
ounces)
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 7 Nuts
Item Name
Superfood 5 Bananas
Water, Tap
Protein(g)
0.47
0.58
1.29
1.08
32.3
Carb(g)
25.13
2.54
26.95
4.78
0
Fat(g)
0.31
4.53
0.39
0.25
35.37
Sat Fat(g)
0.05
0.63
0.13
0.03
13.82
0.91
0
1.29
1
0
0.47
24.76
16.82
151.03
Mono Fat(g)
2.04
0.04
0
0.01
0.95
29.25
0
26.95
31
0
25.13
0
9.16
447.22
Poly Fat(g)
2.62
0.09
0
0.09
0.1
3.41
0
0.39
4
0
0.31
6.98
31.5
108.06
Trans Fat(g)
0
0
0
0
0
1.42
0
0.13
1
0
0.05
1.3
5.21
29.52
Chol(mg)
0
0
0
0
14.7
0.04
2.29
0.64
0.08
0
0.01
2.88
0.04
0.04
15.98
0.09
2.33
0.63
0.4
0
0.09
0.53
0.09
0.1
1.25
0
0
0
0
0
0
0
0
0
0
0
39.95
0
0
0
0
0
0
0
96.39
0.66
0
0.04
0
0
0.01
2.51
15.59
43.83
Omega-6(g)
2.53
0.05
0
17.5
0.15
0
0.09
0
0
0.09
2.45
9.18
20.36
Omega-3(g)
0.08
0.03
0
1.34
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
7.96
3.07
0
65.44
8.4
0
0
0
0
0
15.3
0
174.74
Sugar(g)
1.26
14.43
0
197.9
DA Plus 10 Page: 18
Nov 04, 2012

Item Name
Apple, Medium
ounces)
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 7 Nuts
Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
ounces)
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Omega-6(g)
0.08
0.07
Omega-3(g)
0.02
0.03
Diet Fiber(g)
4.37
0
Sugar(g)
18.91
37.78
0.05
0
0.6
0.22
0
0.08
0.49
0.05
0.1
0.82
0.03
0.2
0.03
0.18
0
0.02
0.04
0.03
0
0.4
3.07
0
3.51
14.96
0
4.37
2
3.07
1.48
0
14.43
0
0.68
1.89
0
18.91
0.09
14.43
3.23
0
0.08
0
0.05
0.8
0
0.08
2.28
9.06
17.5
Water(L)
0.39
0.09
0.74
0.16
0.18
0.08
0
0.03
0.04
0
0.02
0.06
0.02
1.34
Alcohol(g)
0
0
0
0
0
2.52
0
3.07
2
0
4.37
0
5.64
65.44
Thiamin(mg)
0.36
0.04
0
0.03
0.1
14
0
14.43
22
0
18.91
0
2.51
197.9
Ribo(mg)
0.07
0.09
0
0.05
0.49
0.09
0.05
0.14
0.11
0.74
0.16
0.02
0.09
0.12
0.07
0
0
0
0
0
0
0
0
0
0
0.04
0.14
0.19
0.42
0
0.03
0.02
0.04
0.05
0.13
0.09
0.05
0.05
0.1
0
0.05
0.04
0.09
0.02
0.3
0.07
0.74
0.09
0
0.74
4.99
0
0
0
0
0
0
0.02
0
0.04
0
0
1.74
0.04
0
0.09
0
0
1.81
DA Plus 10 Page: 19
Nov 04, 2012

Item Name
Apple, Medium
Superfood 7 Nuts
Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
ounces)
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 7 Nuts
Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
ounces)
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Water(L)
0.16
0.05
0
4.99
Niacin(mg)
1.05
0.78
0
0.17
0.26
Alcohol(g)
0
0
0
0
Vit B6(mg)
0.02
0.43
0
0.08
0.11
Thiamin(mg)
0.03
0.03
0.05
1.74
Vit B12(g)
0
0
0
0
1.27
Ribo(mg)
0.05
0.1
0.05
1.81
Fol (DFE)(g)
28.08
23.6
0
5.46
24.5
0.78
8.33
2.98
0.87
0
0.17
0.56
0.78
0.73
5.48
0.43
0.19
0.28
0.12
0
0.08
0.08
0.43
0.1
0.47
0
2.3
0
0
0
0
0
0
0
2.99
23.6
0
7.8
256.28
0
5.46
26.17
23.6
18.45
9.92
0.41
0
0.78
0
0
0.17
10.54
8.3
43.15
Vit C(mg)
0
10.27
0
8.37
1.72
0.04
0
0.43
0
0
0.08
0.09
0.28
3.74
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0
0
1.87
0
8.44
Vit A (RAE)(g)
0
3.54
0
5.46
0
11.55
0
23.6
0
0
5.46
4.25
72
569.79
Vit A (IU)(IU)
0
75.52
0
98.28
147
10.27
1.84
0
0
0
8.37
2.59
10.27
101.49
0
10.62
0
0
0
0
0
0
16.32
3.54
0
0
0
0
5.46
2.06
3.54
103.81
75.52
135.99
0
10.32
0
98.28
43.23
75.52
2,023.5
DA Plus 10 Page: 20
Nov 04, 2012

Item Name
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 7 Nuts
Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
ounces)
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 7 Nuts
Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
ounces)
Vit C(mg)
16.85
0
Vit D (ug)(g)
0
0
Vit A (RAE)(g)
51.66
0
Vit A (IU)(IU)
1024.59
0
7.03
0
10.27
4.8
0
8.37
0
0.48
101.49
Alpha-T(mg)
0.37
0.12
0
0.33
0
0
0
0
0
0
0
5.7
0
16.32
Calcium(mg)
42.12
5.9
22.22
10.92
414.05
0
0
3.54
0
0
5.46
19.55
0
103.81
Iron(mg)
4.21
0.31
0
0.22
0.17
0
0
75.52
0
0
98.28
65.45
0
2,023.5
Magn(mg)
126.36
31.86
7.41
9.1
39.2
0.12
1.15
0.06
0
0
0.33
0.58
0.12
0.66
0.31
5.9
14.96
19.5
46.44
22.22
10.92
3.82
5.9
12.3
11.34
0.31
1.02
0.82
3.61
0
0.22
0.18
0.31
0.33
4.27
31.86
26.86
83.85
120.4
7.41
9.1
8.53
31.86
13.53
29.77
0
0
0.12
0
0
0.33
0.74
4.16
9.5
Potas(mg)
327.6
422.44
7.41
194.74
529.2
27.3
22.22
5.9
40
22.22
10.92
11.05
36.6
824.72
Zinc(mg)
4.68
0.18
0
0.07
2.01
1.19
0
0.31
0.72
0
0.22
1.18
0.91
20.49
Sodium(mg)
18.72
1.18
22.22
1.82
159.25
11.55
7.41
31.86
0
7.41
9.1
26.35
105.6
776.36
5,871.83
20.57
1,134.39
DA Plus 10 Page: 21
Nov 04, 2012

Item Name
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Superfood 3
Water, Tap
Superfood 5 Bananas
Water, Tap
Apple, Medium
Superfood 7 Nuts
Potas(mg)
422.44
376.55
83.85
610.6
7.41
194.74
149.11
422.44
291.51
389.81
Zinc(mg)
0.18
0.56
1.23
1.93
0
0.07
0.2
0.18
0.21
5.94
Sodium(mg)
1.18
98.6
9.75
1.72
22.22
1.82
2.35
1.18
6.15
96.39
198.45
7.41
422.44
0
7.41
194.74
175.95
435.6
5,871.83
0.16
0
0.18
0
0
0.07
0.76
1.97
20.57
73.5
22.22
1.18
16
22.22
1.82
300.9
252
1,134.39
DA Plus 10 Page: 22
Nov 04, 2012

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 02, 2012
3198
2155
1043
Nov 03, 2012
2892
2155
737
Nov 04, 2012
3257
2155
1102
Total:
9347
6465
2882
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2870
3116
2155
961
DA Plus 10 Page: 23

OltanP WB4

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Nov 04, 2012

patrick oltan, patrickoltan@aol.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 04, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

315.0 - 455.0 407.73 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 04, 2012

Nov 04, 2012

4.0 cup eq.

1.5 cup eq.

2.5 cup eq.

1.4 cup eq.

3.0 cup eq.

0.4 cup eq.

7.0 oz. eq.

13.9 oz. eq.

Your results are based on a 2870 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

*MyPlate contains recommendations only for calorie levels up to 3,200

Nov 04, 2012

Intake Spreadsheet for Nov 02, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 03, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 04, 2012

Yogurt, Fruit, Low Fat (11 grams protein per 8

Tuna, Light, Canned in Oil, Drained

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 02, 2012

Nov 03, 2012

Nov 04, 2012

Daily Caloric Summary

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