Tay, A WB4

Nov 04, 2012
Audrey Tay, ataudreylove@gmail.com

Profile: Audrey, 3 Day Average
Profile
Active Profile:
Audrey
Height:
5 ft. 2 inches
Weight:
140.0 lbs.
Age:
19 years
BMI:
25.6
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2065 kcal
Protein
50.8 g
Carbohydrate
225.0 - 325.0 g
Fat, Total
44.0 - 77.0 g
No recommendation
Saturated Fat
< 20 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
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
Nov 04, 2012

Nutrient
DRI
Dietary Fiber, Total
25 g
Sugar, Total
No recommendation
Other
Water
2.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
75 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
700 g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
18 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
8 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
1,100
1,000
900
Calories
800
700
600
500
400
300
200
100
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
929-1,342 kCal
10%-35%
206-723 kCal
20%-35%
413-723 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
55%
19%
29%
0%
900 kCal
317 kCal
483 kCal
1 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
75%
100%
11%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
6%
9%
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
2065 kcal
1,650.74 kcal
Protein
50.8 g
79.32 g
Carbohydrate
225.0 - 325.0 225.02 g

g
44.0 - 77.0 g 53.62 g
Fat, Total
80%
156%
Fat
Saturated Fat
< 20 g
11.29 g
56%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
19.84 g
17.17 g
0.19 g
172.62 mg
Omega-6 Linoleic
12 g
12.59 g
105%
Omega-3 Linolenic
1.1 g
1.13 g
103%
Dietary Fiber, Total
25 g
23.1 g
Sugar, Total
108.88 g
Water
2.7 L
2.32 L
Alcohol
0.1 g
Thiamin
1.1 mg
1.18 mg
107%
Riboflavin
1.1 mg
2.25 mg
204%
Niacin
14 mg
29.41 mg
210%
Vitamin B6
1.3 mg
3.07 mg
236%
Vitamin B12
2.4 g
7.73 g
322%
Folate (DFE)
400 g
594.13 g
149%
Vitamin C
75 mg
193.53 mg
258%
Vitamin D (ug)
15 g
9.86 g
Vitamin A (RAE)
700 g
1,009.46 g
144%
Vitamin A (IU)
2333 IU
16,337.1 IU
700%
Alpha-Tocopherol
15 mg
14.31 mg
Calcium
1000 mg
1,143.71 mg
Iron
18 mg
14.44 mg
Magnesium
310 mg
357.71 mg
Potassium
4700 mg
3,394.67 mg
58%
Essential Fatty Acids
Carbohydrates
92%
Other
86%
Vitamins
66%
95%
Minerals
114%
80%
115%
72%
DA Plus 10 Page: 5
Nov 04, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
8 mg
12.63 mg
158%
Sodium
1500 mg
1,839.43 mg
123%
DA Plus 10 Page: 6
Nov 04, 2012

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains
Goal*
7.0 oz. eq.
tips
Actual
3.9 oz. eq.
% Goal
56.4%
Vegetables
3.0 cup eq.
tips
1.3 cup eq.
43.1%
Fruits
2.0 cup eq.
tips
2.5 cup eq.
125.5%
Dairy
3.0 cup eq.
tips
1.5 cup eq.
50%
Protein Foods
6.0 oz. eq.
tips
9.8 oz. eq.
162.6%
243
83.8%
Empty Calories
290.0
Your results are based on a 2065 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 6.0 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
Blueberries
Milk, Low Fat, 1%
Meal
Breakfast
Breakfast
Banana
Breakfast
Bread, Whole Wheat, Prepared, Toasted

Spinach, Chopped, Raw
Cranberries, Dried, Sweetened
Cheese, Feta
Drink, Cranberry Apple Juice
Vinegar, Balsamic
Bread, French
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Lunch
Quantity
0.45 cup(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 item(s) - extra
small (less than
6" long)
1 slice(s)
2 cup(s)
0.33 cup(s)
0.5 ounce(s)
16 fluid ounce(s)
4 tablespoon(s)
1 slice(s) - small
(2 in x 2-1/2 in x
1-3/4 in)
0.15 cup(s) sliced
1.5 ounce(s)
Wt(g)
65.25
244
Kcal(kcal)
37.19
102.48
81
72.09
42
60
40
14.18
490
63.6
32
128.1
13.8
123.2
37.42
308.7
55.97
92.48
13.8
79.35
42.52
70.17
26.74
44.65
13.6
85.05
120.22
91.85
61
25.01
226.8
72.5
12
28.35
132.75
102.06
41.33
50.52
72.01
47.79
474
2,321.13
Fat(g)
0.22
2.37
0.27
2.48
0.23
0.55
3.02
0.54
0
0.59
6.82
47.76
0
1,716.39
Sat Fat(g)
0.02
1.54
0.09
0.37
0.04
0.04
2.12
0.06
0
0.16
0.51
10.66
Almonds, Sliced
Lunch
Chicken, Breast, Meat Only, Boneless,

Skinless, Roasted
Avocado, California
Lunch
Oil, Safflower (>70% Linoleic)

Whitefish, Mixed Species, Smoked
Lunch
Dinner
Carrots
Dinner
Soymilk (All Flavors), Enhanced

Blueberries
Crackers, Saltine
Cheese, Mozzarella, Part Skim Milk
Honeydew Melon
Dinner
Snacks
Snacks
Snacks
Snacks
Water, Tap
Snacks
0.2 item(s) - fruit

without skin and
seeds
1 tablespoon(s)
3 ounce(s) boneless
0.5 cup(s) Strips or slices
8 ounce(s)
0.5 cup(s)
4 item(s)
1 ounce(s)
0.75 cup(s) Melon balls
16 fluid ounce(s)
Protein(g)
0.48
8.22
0.88
3.86
1.72
0.03
2.01
0
0.31
3.76
2.93
74.33
Carb(g)
9.45
12.18
18.5
23.69
2.18
32.94
0.58
77.67
10.83
18.06
2.99
257.32
Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Cheese, Feta
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Lunch
DA Plus 10 Page: 8
Nov 04, 2012

Item Name
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Honeydew Melon
Water, Tap
Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Cheese, Feta
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Honeydew Melon
Water, Tap
Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Cheese, Feta
Protein(g)
13.19
Carb(g)
0
Fat(g)
1.52
Sat Fat(g)
0.43
0.52
0
19.9
0.57
6.67
0.54
1.14
6.88
0.72
0
74.33
Mono Fat(g)
0.03
0.68
0.03
0.53
0.01
0.08
0.66
0.07
0
0.11
4.26
0.53
2.31
0
0
5.84
7.82
10.51
8.92
0.79
12.07
0
257.32
Poly Fat(g)
0.1
0.09
0.06
1.36
0.1
0.26
0.08
0.25
0
0.25
1.67
0.33
4.12
13.6
0.79
0.15
4.51
0.24
1.06
4.51
0.19
0
47.76
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0.57
0.84
0.19
0.02
0.47
0.02
0.24
2.87
0.05
0
10.66
Chol(mg)
0
12.2
0
0
0
0
12.62
0
0
0
0
36.15
2.62
1.95
0.24
0.01
0.93
0.03
0.27
1.28
0
0
14.31
Omega-6(g)
0.06
0.07
0.04
1.21
0.02
0.25
0.05
15.3
0.49
10.15
0.25
0.07
2.7
0.11
0.49
0.13
0.08
0
19
Omega-3(g)
0.04
0.01
0.02
0.15
0.08
0.01
0.04
0.67
0
0
0
0
0
0
0.05
0
0
0
0.06
Diet Fiber(g)
1.57
0
2.11
2.81
1.32
2.28
0
20.12
0
0
28.07
0
0
0
0
18.14
0
0
107.17
Sugar(g)
6.5
12.69
9.91
1.77
0.25
26
0.58
166.91
DA Plus 10 Page: 9
Nov 04, 2012

Item Name
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Honeydew Melon
Water, Tap
Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Cheese, Feta
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Honeydew Melon
Water, Tap
Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Omega-6(g)
0.17
0
0.24
1.66
0.25
Omega-3(g)
0.08
0
0.02
0
0.01
Diet Fiber(g)
0
0
0.77
1.68
0
Sugar(g)
71.05
9.51
0.82
0.54
0
0.45
10.15
0
0.07
0
0.06
0.43
0.09
0.03
0
15.3
Water(L)
0.05
0.22
0.06
0.01
0.05
0.01
0.01
0.41
0.05
0.01
0
0.03
0.03
0
0
0
0
0.04
0.05
0.04
0.04
0
0.67
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
1.82
0
0
1.71
0.91
1.74
0.35
0
1.06
0
20.12
Thiamin(mg)
0.02
0.05
0.03
0.11
0.05
0
0.02
0
0
0.14
0.03
0.03
0.08
0
0
2.89
5.74
7.22
0.27
0.32
10.78
0
166.91
Ribo(mg)
0.03
0.45
0.06
0.09
0.11
0.01
0.12
0
0
0.09
0.14
0
0.02
0
0.06
0.05
0.21
0.06
0
0.02
0.12
0.47
1.92
Niacin(mg)
0.27
0.23
0.54
23.62
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.03
0.09
0.3
2.21
0.02
0
0
0.04
0.14
0.03
0.07
0.01
0.05
0
0.84
Vit B12(g)
0
1.15
0
7
0.04
0
0
0.04
0.45
0.03
0.04
0.09
0.02
0
1.8
Fol (DFE)(g)
3.91
12.2
16.2
372.81
DA Plus 10 Page: 10
Nov 04, 2012

Item Name
Cheese, Feta
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Honeydew Melon
Water, Tap
Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Cheese, Feta
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Honeydew Melon
Water, Tap
Niacin(mg)
1.66
0.43
0.4
0.14
0
0
1.52
0.47
5.83
Vit B6(mg)
0.08
0.12
0.02
0.06
0
0
0.03
0.02
0.26
Vit B12(g)
0
0
0
0.24
0
0
0
0
0.14
Fol (DFE)(g)
37.38
116.4
0
4.54
0
0
73.6
6.9
1.7
0.51
0
2.04
0.6
7.47
0.3
0.63
0.03
0.55
0
23.62
Vit C(mg)
6.33
0
7.05
0
16.86
0.08
0
193.55
0
0.06
0
0
0.08
0
0.33
0.08
0.53
0.04
0.01
0.02
0.12
0
2.21
Vit D (ug)(g)
0
2.93
0
0
0
0
0.06
0
0
0
0
0.04
0
0
2.77
0
2.45
0
0.01
0.23
0
0
7
Vit A (RAE)(g)
1.96
141.52
2.43
0
281.4
0
17.72
0
0
0
0
2.55
23.8
0
5.95
11.59
0
4.35
26.52
2.55
25.22
0
372.81
Vit A (IU)(IU)
35.24
478.24
51.84
1.68
5626.2
0
59.82
14.7
0
0
0.14
8.93
2.35
0
0
3.6
16.33
7.03
0
0
23.9
0
277.14
0
0
10.89
0
2.72
0
0
0.09
0
0
16.72
1.87
0
48.48
509.35
0
2.17
0
36
3.98
0
1,049.44
39.3
0
161.59
10190.65
891.31
39.15
0.12
136.36
66.38
0
17,801.64
DA Plus 10 Page: 11
Nov 04, 2012

Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Cheese, Feta
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Honeydew Melon
Water, Tap
Item Name
Blueberries
Milk, Low Fat, 1%
Banana
Cheese, Feta
Vinegar, Balsamic
Bread, French
Almonds, Sliced
Skinless, Roasted
Avocado, California
Carrots
Blueberries
Crackers, Saltine
Alpha-T(mg)
0.37
0.02
0.08
0.35
1.22
0.43
0.03
0.59
0
0.06
3.62
0.11
Calcium(mg)
3.91
305
4.05
15.12
59.4
4
69.88
14.7
17.17
14.08
36.43
6.38
Iron(mg)
0.18
0.07
0.21
1.43
1.63
0.21
0.09
0.34
0.46
1.16
0.51
0.44
Magn(mg)
3.91
26.84
21.87
37.38
47.4
2
2.69
4.9
7.63
8.96
36.98
12.33
0.53
4.64
0.18
0.4
5.72
0.41
0.13
0.04
0.03
0
18.96
Potas(mg)
50.24
366
289.98
144.9
334.8
16
8.79
83.3
71.23
40.96
97.29
108.86
3.48
0
15.31
20.13
317.51
4.35
2.52
221.7
7.97
14.22
1,157.31
Zinc(mg)
0.1
1.02
0.12
0.69
0.32
0.04
0.41
0.1
0.05
0.3
0.43
0.43
0.16
0
0.43
0.18
1.11
0.2
0.62
0.06
0.23
0
9.73
Sodium(mg)
0.65
107.36
0.81
160.02
47.4
1.2
158.19
9.8
14.63
164.16
0.14
31.47
7.75
0
19.56
7.32
0
4.35
3
6.52
13.27
4.74
279.43
135.55
0
359.76
195.2
319.78
55.83
19.08
23.81
3,028.78
0.18
0
0.42
0.15
0.54
0.12
0.1
0.78
6.42
2.14
0
866.64
42.09
113.4
0.73
133.92
175.49
2,068.35
DA Plus 10 Page: 12
Nov 04, 2012

Item Name
Honeydew Melon
Water, Tap
Potas(mg)
302.67
4.74
3,028.78
Zinc(mg)
0.12
0
6.42
Sodium(mg)
23.9
14.22
2,068.35
DA Plus 10 Page: 13
Nov 04, 2012


Item Name
Peanut Butter, Smooth
Banana
Meal
Breakfast
Breakfast
Breakfast
Milk, Low Fat, 1%
Breakfast
Quantity
4 tablespoon(s)
1 slice(s)
1 item(s) - extra
large (9" or
longer)
12 fluid ounce(s)
- 8 fl oz is 1 cup
3 ounce(s)
Wt(g)
64
42
152
Kcal(kcal)
376.32
128.1
135.28
366
153.72
85.05
51.88
0.5 cup(s)
0.75
tablespoon(s)
1.5 cup(s) chopped
3 ounce(s)
16 fluid ounce(s)
0.5 cup(s) chopped
3 ounce(s)
82
10.2
82.82
90.17
100.5
50.25
85.05
474
78
154.79
0
27.3
85.05
140.33
152
135.28
79
97.17
164.02
20.7
104.64
217.71
0
2,130.48
Sat Fat(g)
6.73
0.37
0.17
2.32
0.45
Tofu, Soft, with Calcium Sulfate and

Magnesium Chloride (Nigari)
Rice, Brown, Wild, Cooked
Oil, Canola
Lunch
Kale
Lunch
Salmon, Atlantic, Wild, Cooked, Dry Heat

Water, Tap
Broccoli, Chopped, Boiled, Drained
Lunch
Lunch
Dinner

Skinless, Roasted
Banana
Dinner
Rice, White, Long Grain, Enriched, Parboiled,

Cooked
Spinach, Chopped, Boiled, Drained
Tortilla, Corn
Hummus
Water, Tap
Dinner
1 item(s) - extra
large (9" or
longer)
0.5 cup(s)
Dinner
Dinner
Snacks
Snacks
Snacks
12 fluid ounce(s)
0.5 cup(s)
2 item(s)
0.5 cup(s)
8 fluid ounce(s)
Protein(g)
16.06
3.86
1.66
12.33
5.57
Carb(g)
12.52
23.69
34.72
18.26
1.53
364.5
90
48
123
237
2,717.35
Fat(g)
32.25
2.48
0.5
3.55
3.14
3.27
0
3.32
21.64
0
1.86
26.38
17.5
0
10.06
0
0
5.6
0
0.28
10.2
0.7
6.91
0
0.32
3.04
0.04
0.75
0.09
1.07
0
0.06
0.86
1.66
122.01
34.72
241.3
0.5
83.59
0.17
15.55
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Skinless, Roasted
Banana
Lunch
Lunch
Dinner
DA Plus 10 Page: 14
Nov 04, 2012

Item Name
Cooked
Tortilla, Corn
Hummus
Water, Tap
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Skinless, Roasted
Banana
Cooked
Tortilla, Corn
Hummus
Water, Tap
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Skinless, Roasted
Protein(g)
2.3
Carb(g)
20.58
Fat(g)
0.29
Sat Fat(g)
0.06
10.72
2.67
2.74
5.98
0
122.01
Mono Fat(g)
15.5
0.53
0.05
1.01
0.69
12.58
3.38
21.43
24.75
0
241.3
Poly Fat(g)
9.06
1.36
0.11
0.13
1.77
7.25
0.23
1.37
10.57
0
83.59
Trans Fat(g)
0
0
0
0
0
0.75
0.04
0.22
1.4
0
15.55
Chol(mg)
0
0
0
18.3
0
0.04
6.45
0.05
2.29
0
0.03
1.05
0.17
2.87
0.34
2.77
0
0.13
0.65
0
0.04
0
0
0
0
0
0
0
0
60.38
0
0
72.29
0.05
0.06
0.11
0.07
0
0
0
0
1.5
0.01
0.33
5.98
0
35.64
Omega-6(g)
9.01
1.21
0.07
0.11
1.56
4.34
0.1
0.68
2.59
0
27.26
Omega-3(g)
0.05
0.15
0.04
0.01
0.21
0
0
0
0
0
0.04
Diet Fiber(g)
3.84
2.81
3.95
0
0.17
0
0
0
0
0
150.98
Sugar(g)
5.9
1.77
18.59
19.03
0.6
0.1
1.94
0.14
0.19
0
0.04
0.5
0.08
0.93
0.18
0.32
0
0.09
0.03
1.48
0
2.01
0
0
2.57
0
0.6
0
2.21
0
0
1.08
0
18.18
2.34
33.06
78.82
DA Plus 10 Page: 15
Nov 04, 2012

Item Name
Banana
Cooked
Tortilla, Corn
Hummus
Water, Tap
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Skinless, Roasted
Banana
Cooked
Tortilla, Corn
Hummus
Water, Tap
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Omega-6(g)
0.07
0.06
Omega-3(g)
0.04
0.01
Diet Fiber(g)
3.95
0.71
Sugar(g)
18.59
0.09
0
0.02
0.66
2.5
0
18.18
Water(L)
0
0.01
0.11
0.33
0.07
0
0.08
0.02
0.09
0
2.34
Alcohol(g)
0
0
0
0
0
1.46
2.16
3.02
4.92
0
33.06
Thiamin(mg)
0.05
0.11
0.05
0.07
0
9.22
0.39
0.42
0.33
0
78.82
Ribo(mg)
0.07
0.09
0.11
0.68
0
0.06
0
0.08
0.05
0.47
0.07
0.06
0
0
0
0
0
0
0
0.04
0
0.11
0.23
0
0.05
0.06
0.07
0
0.13
0.41
0
0.1
0
0.11
0.06
0
0
0.05
0.17
0.11
0.02
0.33
0.08
0.02
0.08
0.24
2.25
Niacin(mg)
8.58
1.66
1.01
0.34
0.46
0
0
0
0
0
0
Vit B6(mg)
0.35
0.08
0.56
0.14
0
0.23
0.09
0.05
0.11
0
1.46
Vit B12(g)
0
0
0
1.72
0
0.73
0.21
0.03
0.06
0
2.82
Fol (DFE)(g)
47.36
37.38
30.4
18.3
37.42
1.06
0
1
8.57
0
0.43
51.25
0.11
0
0.27
0.8
0
0.16
5.32
0
0
0
2.59
0
0
8.54
21.32
0
29.15
24.66
0
84.24
677.84
DA Plus 10 Page: 16
Nov 04, 2012

Item Name
Skinless, Roasted
Banana
Cooked
Tortilla, Corn
Hummus
Water, Tap
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Skinless, Roasted
Banana
Cooked
Tortilla, Corn
Hummus
Water, Tap
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Niacin(mg)
11.66
Vit B6(mg)
0.51
Vit B12(g)
0.29
Fol (DFE)(g)
3.4
1.01
1.82
0.56
0.12
0
0
30.4
107.44
12
0.44
0.72
0.49
0
51.25
Vit C(mg)
0
0
13.22
0
0.17
0.85
0.22
0.11
0.49
0
5.32
Vit D (ug)(g)
0
0
0
4.39
0
3.94
0
0
0
0
8.54
Vit A (RAE)(g)
0
0
4.56
212.28
0
0
131.4
2.4
72.57
0
677.84
Vit A (IU)(IU)
0
1.68
97.28
717.36
5.95
0
0
120.6
0
0
50.62
0
0
0
0
0
0
0
0.09
0
0
772.84
11.06
0
60.06
5.1
2.46
0
15452.88
37.42
0
1207.44
17.86
13.22
0
0
0
4.56
0
97.28
0
26.24
8.82
0
9.72
0
242.62
Alpha-T(mg)
5.75
0.35
0.15
0.04
0.01
4.37
0
0
0
0
8.85
Calcium(mg)
27.52
15.12
7.6
457.5
94.4
0
471.6
0
0
0
1,542.06
Iron(mg)
1.2
1.43
0.4
0.11
0.94
1432.48
9432.9
0.96
6.15
0
28,510.11
Magn(mg)
98.56
37.38
41.04
40.26
22.96
0.2
1.78
0
0
0
21.92
2.46
0
135.67
12.76
14.22
1,572.78
0.49
0
1.71
0.88
0
17.89
26.24
0
34.17
31.47
4.74
576.92
DA Plus 10 Page: 17
Nov 04, 2012

Item Name
Skinless, Roasted
Banana
Cooked
Tortilla, Corn
Hummus
Water, Tap
Item Name
Banana
Milk, Low Fat, 1%
Oil, Canola
Kale
Water, Tap
Skinless, Roasted
Banana
Cooked
Tortilla, Corn
Hummus
Water, Tap
Alpha-T(mg)
1.13
0.23
Calcium(mg)
31.2
12.76
Iron(mg)
0.52
0.88
Magn(mg)
16.38
24.66
0.15
0.01
7.6
15.01
0.4
1.43
41.04
7.11
9.19
1.87
0.13
0.92
0
21.92
Potas(mg)
415.36
144.9
544.16
549
102.06
510.3
122.4
38.88
60.27
7.11
1,572.78
Zinc(mg)
1.86
0.69
0.23
1.54
0.54
1.79
3.21
0.59
1.92
0
17.89
Sodium(mg)
293.76
160.02
1.52
161.04
6.8
0
78.3
34.56
35.67
2.37
576.92
82.82
0
449.23
534.11
4.74
228.54
217.73
1.1
0
0.44
0.7
0
0.35
0.85
2.46
0
43.22
47.63
14.22
31.98
62.94
544.16
44.24
0.23
0.29
1.52
1.58
513.95
419.4
89.28
212.79
2.37
5,098.83
0.87
0.68
0.63
1.34
0
12.35
182.25
63
21.6
297.66
7.11
1,400.3
DA Plus 10 Page: 18
Nov 04, 2012


Item Name
GENERAL MILLS CHEERIOS Cereal
Milk, Non Fat Skim or Fat Free
Meal
Breakfast
Breakfast
Oyster, Eastern, Wild, Raw

Water, Tap
NEWMAN'S OWN Sauce, Pesto & Tomato
Bread, Pita
Lunch
Lunch
Dinner
Dinner
Tomatoes, Red
Dinner
Pepperoni, Beef and Pork

Soymilk, Chocolate
Water, Tap
Apple, Medium
Dinner
Dinner
Dinner
Snacks
Water, Tap
Snacks
Quantity
1 cup(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 item(s) - extra
large (9" or
longer)
16 fluid ounce(s)
6 piece(s)
0.25 cup(s) sections
1 ounce(s)
16 fluid ounce(s)
0.25 cup(s)
1 item(s) - 6 1/2
in. diameter
2 slice(s) - slice,
thin/small
1 ounce(s)
0.75 cup(s)
16 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
16 fluid ounce(s)
Banana
Breakfast
Water, Tap
Sushi, with Egg in Seaweed
Orange Sections
Breakfast
Lunch
Lunch
Protein(g)
3
8.26
1.66
0
8.88
0.42
1.62
0
1
5.46
0.26
6.43
4.15
0
0.47
0
41.61
Mono Fat(g)
0.5
9.56
Carb(g)
20
12.15
34.72
0
20.5
5.29
0.77
0
5
33.42
1.17
0
18.28
0
25.13
0
176.43
Poly Fat(g)
0.5
5.25
Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Item Name
Wt(g)
28
245
Kcal(kcal)
100
83.3
152
135.28
474
156
45
0
190.32
21.15
28.35
474
62.5
60
14.46
0
40
165
30
5.4
28.35
183.75
474
182
140.05
115.76
0
94.64
474
3,096.95
Fat(g)
2
0.2
0.5
0
7.92
0.05
0.48
0
2
0.72
0.06
12.47
2.81
0
0.31
0
29.53
Trans Fat(g)
0
0.47
0
1,105.36
Sat Fat(g)
0
0.14
0.17
0
2.16
0.01
0.13
0
0.25
0.1
0.01
4.21
0.44
0
0.05
0
7.67
Chol(mg)
0
259.73
DA Plus 10 Page: 19
Nov 04, 2012

Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Mono Fat(g)
0.05
0.05
0
3.23
0.01
0.07
0
0
0.06
0.01
4.87
0.7
0
0.01
0
9.56
Omega-6(g)
0.53
0
0.07
0
1.33
0.01
0.01
0
0
0.31
0.02
0.87
1.07
0
0.08
0
4.3
Water(L)
0
0.22
0.11
0.47
0.12
0.04
0.03
0.47
0
0.02
2.78
Poly Fat(g)
0.01
0.11
0
1.53
0.01
0.15
0
0
0.32
0.02
0.97
1.54
0
0.09
0
5.25
Omega-3(g)
0.02
0
0.04
0
0.07
0
0.02
0
0
0.01
0
0.05
0.14
0
0.02
0
0.38
Alcohol(g)
0
0
0
0
0.31
0
0
0
0
0
0.31
Trans Fat(g)
0
0
0
0
0
0.01
0
0
0
0
0.46
0
0
0
0
0.47
Diet Fiber(g)
3
0
3.95
0
0.31
1.08
0
0
1
1.32
0.36
0
0.74
0
4.37
0
16.13
Thiamin(mg)
0.38
0.11
0.05
0
0.13
0.04
0
0
0
0.36
1.25
Chol(mg)
4.9
0
0
213.72
0
11.34
0
0
0
0
29.77
0
0
0
0
259.73
Sugar(g)
1
12.47
18.59
0
5.05
4.21
0.18
0
4.5
0.78
0.79
0
14.44
0
18.91
0
80.92
Ribo(mg)
0.43
0.45
0.11
0
0.28
0.02
0.03
0
0
0.2
2.13
DA Plus 10 Page: 20
Nov 04, 2012

Item Name
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Item Name
Water(L)
0.03
0.01
0.16
0.47
0.16
0.47
2.78
Niacin(mg)
5
0.23
1.01
0
1.36
0.13
0.26
0
0
2.78
0.18
1.32
0.94
0
0.17
0
13.37
Vit C(mg)
6
0
13.22
0
1.87
23.94
0
0
0
0
4.11
0.2
3.12
0
8.37
0
60.84
Alpha-T(mg)
0.19
2.05
Alcohol(g)
0
0
0
0
0
0
0.31
Vit B6(mg)
0.5
0.09
0.56
0
0.14
0.03
0.01
0
0
0.02
0.02
0.1
0.14
0
0.08
0
1.68
Vit D (ug)(g)
1
2.94
0
0
0
0
0.01
0
0
0
0
0.06
0
0
0
0
4
Calcium(mg)
100
701.04
Thiamin(mg)
0.01
0.1
0.04
0
0.03
0
1.25
Vit B12(g)
1.5
1.23
0
0
0.67
0
2.48
0
0
0
0
0.49
1.29
0
0
0
7.65
Vit A (RAE)(g)
150.1
149.45
4.56
0
106.08
4.95
3.69
0
0
0
12.6
0
0
0
5.46
0
436.89
Iron(mg)
8.1
15.69
Ribo(mg)
0.01
0.09
0.48
0
0.05
0
2.13
Fol (DFE)(g)
460.32
12.25
30.4
0
82.68
13.5
1.98
0
0
99
4.5
1.42
20.21
0
5.46
0
731.72
Vit A (IU)(IU)
500
499.8
97.28
0
635.05
101.25
12.47
0
500
0
249.9
0
5.51
0
98.28
0
2,699.54
Magn(mg)
40
216.79
DA Plus 10 Page: 21
Nov 04, 2012

Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Item Name
Banana
Water, Tap
Orange Sections
Water, Tap
Bread, Pita
Tomatoes, Red
Soymilk, Chocolate
Water, Tap
Apple, Medium
Water, Tap
Alpha-T(mg)
0.02
0.15
0
0.67
0.08
0.24
0
0
0.18
0.16
0
0.02
0
0.33
0
2.05
Potas(mg)
170
382.2
544.16
4.74
135.72
81.45
44.22
4.74
0
72
71.1
79.1
262.76
4.74
194.74
4.74
2,056.41
Calcium(mg)
298.9
7.6
14.22
45.24
18
16.73
14.22
40
51.6
3
6.24
45.94
14.22
10.92
14.22
701.04
Zinc(mg)
3.75
1.03
0.23
0
0.98
0.03
11.14
0
0
0.5
0.05
0.71
0.62
0
0.07
0
19.12
Iron(mg)
0.07
0.4
0
1.84
0.05
1.31
0
0.72
1.57
0.08
0.46
0.88
0
0.22
0
15.69
Sodium(mg)
190
102.9
1.52
14.22
463.32
0
24.1
14.22
320
321.6
1.5
468.62
97.39
14.22
1.82
14.22
2,049.64
Magn(mg)
26.95
41.04
4.74
18.72
4.5
5.1
4.74
0
15.6
3.3
5.95
27.56
4.74
9.1
4.74
216.79
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
1715
1676
39
Nov 03, 2012
2130
1676
454
Nov 04, 2012
1104
1676
-572
Total:
4949
5028
-79
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2065
1650
1676
-26
DA Plus 10 Page: 23

Tay, A WB4

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Tay, A WB4

Uploaded by

Copyright:

Available Formats

Nov 04, 2012

Audrey Tay, ataudreylove@gmail.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

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

225.0 - 325.0 225.02 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 04, 2012

Nov 04, 2012

3.0 cup eq.

1.3 cup eq.

2.0 cup eq.

2.5 cup eq.

3.0 cup eq.

1.5 cup eq.

6.0 oz. eq.

9.8 oz. eq.

Your results are based on a 2065 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

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

Nov 04, 2012

Intake Spreadsheet for Nov 02, 2012

Bread, Whole Wheat, Prepared, Toasted

Chicken, Breast, Meat Only, Boneless,

Oil, Safflower (>70% Linoleic)

Soymilk (All Flavors), Enhanced

0.2 item(s) - fruit

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 03, 2012

Milk, Low Fat, 1%

Tofu, Soft, with Calcium Sulfate and

Salmon, Atlantic, Wild, Cooked, Dry Heat

Chicken, Breast, Meat Only, Boneless,

Rice, White, Long Grain, Enriched, Parboiled,

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 04, 2012

Oyster, Eastern, Wild, Raw

Pepperoni, Beef and Pork

Nov 04, 2012

Nov 04, 2012