Nov 04, 2012 Jason Nato, Jasonnato@gmail.

com Profile: Jason Nato, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Jason Nato 5 ft. 6 inches 120.0 lbs. 18 years 19.4 Male Sedentary No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 1554 kcal 46.27 g 168.0 - 243.0 g 33.0 - 58.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 15 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 16 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.3 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1300 mg 11 mg 410 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Macronutrient Ranges
800 700 600

Calories

500 400 300 200 100 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 699-1,010 kCal 10%-35% 155-544 kCal 20%-35% 311-544 kCal 0% 0 kCal

Fat Actual Intake

Yours 49% 24% 30% 0% 575 kCal 275 kCal 348 kCal 0 kCal

Alcohol

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 7% 0% 3% 0% 8% 13% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 1554 kcal 46.27 g 1,168.15 kcal 68.77 g 75% 149%

168.0 - 243.0 143.77 g g 33.0 - 58.0 g 38.63 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 15 g * * * < 300 mg 9.74 g 16.43 g 8.74 g 0g 245.05 mg 65%

82%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 16 g 1.6 g 7.42 g 0.72 g 46% 45%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 23.69 g 47.7 g 62%

Other
Water Alcohol 3.3 L * 1.36 L 0g 41%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 900 g 3000 IU 15 mg 1.3 mg 1.47 mg 15.95 mg 1.4 mg 3.62 g 475.74 g 157.91 mg 4.43 g 729.85 g 11,688.44 IU 6.77 mg 45% 30% 81% 390% 108% 113% 100% 107% 151% 119% 211%

Minerals
Calcium Iron Magnesium Potassium 1300 mg 11 mg 410 mg 4700 mg 512.38 mg 16.21 mg 278.96 mg 2,346.56 mg 50% 68% 39% 147%

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average
Nutrient Zinc Sodium DRI 11 mg 1500 mg Intake 9.34 mg 1,082.9 mg 72% 0% 25% 50% 75% 85% 100%

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 5.0 oz. eq. 2.0 cup eq. 1.5 cup eq. 3.0 cup eq. 5.0 oz. eq. 132.0

tips tips tips tips tips

Actual 3.6 oz. eq. 1.6 cup eq. 0.8 cup eq. 0.7 cup eq. 9.1 oz. eq. 142.7

% Goal 71.1% 79.6% 53.8% 22.2% 181.8% 108.1%

Your results are based on a 1554 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 2.5 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 5.0 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.

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

Intake Spreadsheet for Nov 02, 2012

Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Protein(g) 5.94 8.22 1.07 1.23 2.57 16.54 0 2.22 11.48 0 2.36 7.62 0 59.25 Mono Fat(g) 1.02 0.68 0.07 0.03 0.01 5.25 0 1.67 1.14 0 19.77 Quantity 1 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 cup(s) 1 item(s) - 2 5/8 in. diameter, sphere 1 cup(s) Chopped 1 cup(s) 16 fluid ounce(s) 1 slice(s) 1.5 ounce(s) 8 fluid ounce(s) 1 cup(s) 0.5 cup(s) 1 tablespoon(s) Carb(g) 28.08 12.18 21.01 15.39 6.04 41.42 0 13.03 0 0 9.85 20.39 0 167.39 Poly Fat(g) 1.31 0.09 0.21 0.03 0.03 2.42 0 1.02 1.16 0 8.08 Wt(g) 234 244 145 131 91 248 474 26 42.52 237 125 86 13.5 2,097.02 Fat(g) 3.56 2.37 0.48 0.16 0.34 12.9 0 3.65 3.14 0 0.35 0.46 13.5 40.9 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 Kcal(kcal) 166.14 102.48 82.65 61.57 30.94 349.68 0 94.38 77.35 0 43.75 113.52 119.34 1,241.8 Sat Fat(g) 0.73 1.54 0.04 0.02 0.04 3.81 0 0.7 0.58 0 0.08 0.12 1.86 9.52 Chol(mg) 0 12.2 0 0 0 57.04 0 0 19.98 0 89.22

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Item Name Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Mono Fat(g) 0.01 0.04 9.85 19.77 Omega-6(g) 1.27 0.07 0.13 0.02 0.02 2.21 0 0.93 0 0 0.07 0.11 1.32 6.14 Water(L) 0.2 0.22 0.12 0.11 0.08 0.17 0.47 0.01 0.03 0.24 0.11 0.06 0 1.82 Niacin(mg) 0.53 0.23 0.61 0.37 0.58 4.62 0 1.17 4.16 0 13.47 Poly Fat(g) 0.18 0.2 1.42 8.08 Omega-3(g) 0.04 0.01 0.08 0.01 0.02 0.17 0 0.09 0.1 0 0.11 0.09 0.1 0.83 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.01 0.09 0.08 0.08 0.16 0.28 0 0.02 0.09 0 0.93 Trans Fat(g) 0 0 0 0 Diet Fiber(g) 3.98 0 3.48 3.14 2.37 3.72 0 0.75 0 0 4 7.48 0 28.92 Thiamin(mg) 0.18 0.05 0.05 0.11 0.06 0.36 0 0.1 0.07 0 0.09 0.21 0 1.3 Vit B12(g) 0 1.15 0 0 0 0.77 0 0 1.15 0 3.07 Chol(mg) 0 0 0 89.22 Sugar(g) 0.63 12.69 14.44 12.25 1.55 7.32 0 0.12 0 0 1.94 0.94 0 51.88 Ribo(mg) 0.04 0.45 0.06 0.05 0.11 0.28 0 0.08 0.03 0 0.12 0.05 0 1.27 Fol (DFE)(g) 14.04 12.2 8.7 39.3 57.33 138.88 0 48.1 0 0 487.94

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Item Name Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Item Name Oatmeal, Cooked with Water Milk, Low Fat, 1% Blueberries Orange Broccoli Spaghetti, with Meat Sauce Water, Tap Bread, Garlic, Toasted Salmon, with Butter, Broiled or Baked Water, Tap Niacin(mg) 0.77 0.43 0 13.47 Vit C(mg) 0 0 14.06 69.69 81.17 10.66 0 0.05 0.92 0 12.12 0 0 188.69 Alpha-T(mg) 0.19 0.02 0.83 0.24 0.71 2.33 0 0.31 0.57 0 0.56 0 1.94 7.7 Potas(mg) 163.8 366 111.65 237.11 287.56 515.84 4.74 31.2 188.27 2.37 2,396.48 Vit B6(mg) 0.07 0.06 0 0.93 Vit D (ug)(g) 0 2.93 0 0 0 0 0 0 5.31 0 0 0 0 8.24 Calcium(mg) 21.06 305 8.7 52.4 42.77 89.28 14.22 18.72 7.48 7.11 55 23.22 0.14 645.09 Zinc(mg) 2.34 1.02 0.23 0.09 0.37 2.63 0 0.23 0.28 0 8.47 Vit B12(g) 0 0 0 3.07 Vit A (RAE)(g) 0 141.52 4.35 14.41 28.21 59.52 0 30.16 0 0 43.75 0 0 321.92 Iron(mg) 2.11 0.07 0.41 0.13 0.66 3.5 0 0.63 0.51 0 0.81 1.81 0.08 10.72 Sodium(mg) 9.36 107.36 1.45 0 30.03 907.68 14.22 174.2 49.3 7.11 1,303.09 Fol (DFE)(g) 41.25 128.14 0 487.94 Vit A (IU)(IU) 0 478.24 78.3 294.75 566.93 841.67 0 131.93 67.99 0 875 5.16 0 3,339.98 Magn(mg) 63.18 26.84 8.7 13.1 19.11 47.12 4.74 6.76 13.43 2.37 22.5 60.2 0 288.05

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Item Name Green Beans, Boiled, Drained Beans, Black, Boiled Oil, Olive Potas(mg) 182.5 305.3 0.14 2,396.48 Zinc(mg) 0.31 0.96 0 8.47 Sodium(mg) 1.25 0.86 0.27 1,303.09

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

Intake Spreadsheet for Nov 03, 2012

Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Quantity 2 item(s) - 2 large eggs 8 fluid ounce(s) - 8 fl oz is 1 cup 2 slice(s) 8 fluid ounce(s) 3 ounce(s) 0.5 cup(s) 8 fluid ounce(s) 3 ounce(s) 1 cup(s) 2 item(s) Medium, without skin Carb(g) 2.59 12.18 47.38 0 0 3.38 0 0 9.85 22.28 97.65 Poly Fat(g) 2.32 0.09 2.71 0 1.23 0.1 0 1.34 0.18 0.44 8.4 Omega-3(g) 0.14 0.01 0.91 Wt(g) 124 244 84 237 85.05 90 237 85.05 125 152 1,463.1 Fat(g) 13.48 2.37 4.96 0 9.76 0.23 0 8.12 0.35 0.79 40.05 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 16.35 Kcal(kcal) 187.24 102.48 256.2 0 191.25 20.7 0 195.5 43.75 92.72 1,089.84 Sat Fat(g) 4 1.54 0.73 0 3.45 0.04 0 2.63 0.08 0.04 12.52 Chol(mg) 396.8 12.2 0 0 66.3 0 0 82.45 0 0 557.75 Sugar(g) 2.68 12.69 34.9

Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1%

Protein(g) 12.98 8.22 7.73 0 24.32 2.67 0 28.6 2.36 1.73 88.62 Mono Fat(g) 5.38 0.68 1.07 0 4.25 0.01 0 2.98 0.01 0.07 14.45 Omega-6(g) 2.01 0.07 7.11

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Item Name Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Omega-6(g) 2.42 0 1.09 0.02 0 1.06 0.07 0.37 7.11 Water(L) 0.09 0.22 0.02 0.24 0.05 0.08 0.24 0.05 0.11 0.13 1.22 Niacin(mg) 0.1 0.23 3.31 0 4.63 0.44 0 4.18 0.77 0.52 14.18 Vit C(mg) 0 0 0 0 0.51 8.82 0 0 12.12 162.36 Omega-3(g) 0.29 0 0.09 0.08 0 0.13 0.11 0.06 0.91 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.14 0.09 0.17 0 0.36 0.22 0 0.47 0.07 0.1 1.61 Vit D (ug)(g) 2.11 2.93 0 0 0 0 0 0 0 5.04 Diet Fiber(g) 5.63 0 0 2.16 0 0 4 4.56 16.35 Thiamin(mg) 0.07 0.05 0.22 0 0.77 0.09 0 0.1 0.09 0.04 1.44 Vit B12(g) 1.17 1.15 0 0 0.63 0 0 2.99 0 0 5.93 Vit A (RAE)(g) 183.52 141.52 0 0 1.7 471.6 0 0 43.75 848.17 Sugar(g) 3.54 0 0 0.39 0 0 1.94 13.66 34.9 Ribo(mg) 0.49 0.45 0.19 0 0.29 0.21 0 0.25 0.12 0.04 2.05 Fol (DFE)(g) 34.72 12.2 74.76 0 5.1 131.4 0 10.2 41.25 38 347.63 Vit A (IU)(IU) 814.95 478.24 3.36 0 5.62 9432.9 0 0 875 11,742.31

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Item Name Kiwi Fruit, Green or Chinese Gooseberries Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Item Name Eggs, Scrambled or Omelet, Fat Added in Cooking Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Water, Tap Pork, Chop, Fried Spinach, Chopped, Boiled, Drained Water, Tap Beef, Steak, Separable Lean, Fried Green Beans, Boiled, Drained Kiwi Fruit, Green or Chinese Gooseberries Vit C(mg) 140.9 162.36 Alpha-T(mg) 1.19 0.02 0.71 0 0.2 1.87 0 0.12 0.56 2.22 6.89 Potas(mg) 182.28 366 289.8 2.37 375.7 419.4 2.37 414.8 182.5 474.24 2,709.46 Vit D (ug)(g) 0 5.04 Calcium(mg) 94.24 305 30.24 7.11 15.3 122.4 7.11 6.8 55 51.68 694.88 Zinc(mg) 1.2 1.02 1.39 0 2.1 0.68 0 4.56 0.31 0.21 11.48 Vit A (RAE)(g) 6.08 848.17 Iron(mg) 1.72 0.07 2.86 0 0.75 3.21 0 2.93 0.81 0.47 12.83 Sodium(mg) 463.76 107.36 320.04 7.11 329.8 63 7.11 336.6 1.25 4.56 1,640.59 Vit A (IU)(IU) 132.24 11,742.31 Magn(mg) 14.88 26.84 74.76 2.37 23.8 78.3 2.37 28.9 22.5 25.84 300.56

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

Intake Spreadsheet for Nov 04, 2012

Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Meal Breakfast Breakfast Lunch Lunch Lunch Quantity 8 fluid ounce(s) 1 cup(s) 0.75 cup(s) 8 fluid ounce(s) 0.5 cup(s) - 1 small = 60 grams, 1 large = 180 grams 0.67 cup(s) 2 item(s) drumstick, bone removed 8 fluid ounce(s) 0.5 cup(s) 0.25 cup(s) chopped, halves, or whole Carb(g) 38.83 41.82 33.63 0 20.71 3.47 1.6 0 20.71 5.49 166.25 Poly Fat(g) 0.13 0.51 0.3 0 0.06 0.04 3.17 0 0.01 5.51 9.73 Wt(g) 245 51 128.25 237 100 Kcal(kcal) 154.35 174.93 183.4 0 90

Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted

Lunch Dinner Dinner Dinner Snacks

89.33 98 237 82.5 36 1,304.08 Fat(g) 0.27 0.82 0.83 0 0.15 0.11 13.45 0 0.41 18.9 34.93 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0

17.87 240.1 0 96.53 215.64 1,172.81 Sat Fat(g) 0.03 0.18 0.17 0 0.03 0.04 3.59 0 0.01 3.13 7.19 Chol(mg) 0 0 0 0 0 0 88.2 0 0 0 88.2

Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted

Protein(g) 0 4.59 11.56 0 2.01 1.97 26.42 0 1.8 10.09 58.43 Mono Fat(g) 0.03 0.12 0.17 0 0 0 5.31 0 0.06 9.35 15.05

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Omega-6(g) 0.08 0.48 0.13 0 0.06 0.04 2.77 0 0.01 5.44 9.01 Water(L) 0.21 0 0.08 0.24 0.08 0.08 0.06 0.24 0.06 0 1.04 Niacin(mg) 0 5.1 0.41 0 1.49 0.87 5.92 0 1.43 4.98 20.19 Vit C(mg) 96.78 0 1.03 0 19.6 122.69 Omega-3(g) 0.04 0.02 0.18 0 0 0.01 0.14 0 0 0.01 0.41 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0.51 0.29 0 0.29 0 0.34 0 0.04 0.17 1.64 Vit D (ug)(g) 0 0 0 0 0 0 Diet Fiber(g) 0 5.1 11.54 0 3.3 1.88 0.1 0 0.5 3.38 25.8 Thiamin(mg) 0 0.51 0.25 0 0.11 0.13 0.08 0 0.06 0.03 1.16 Vit B12(g) 0 1.53 0 0 0 0 0.31 0 0 0 1.84 Vit A (RAE)(g) 0 0 0 0 961 1,019.45 Sugar(g) 35.53 10.71 0.44 0 6.48 1.68 0 0 0 1.5 56.34 Ribo(mg) 0 0.51 0.08 0 0.11 0.13 0.22 0 0.01 0.03 1.08 Fol (DFE)(g) 0 167.28 220.59 0 6 46.45 10.78 0 97.35 43.2 591.65 Vit A (IU)(IU) 7.35 0 0 0 19218 19,983.03

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average Item Name Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted Item Name Drink, Cranberry Apple Juice KELLOGG'S FROSTED MINI-WHEATS Beans, Pinto, Boiled Water, Tap Potatoes, Sweet, Baked, Peeled Asparagus Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Water, Tap Rice, White, Long Grain, Enriched, Instant, Boiled Peanuts, All Types, Oil Roasted, Salted Vit C(mg) 5 0 0 0 0.29 122.69 Alpha-T(mg) 0.29 0 1.21 0 0.71 1.01 0 0 0.01 2.5 5.73 Potas(mg) 41.65 179.52 559.17 2.37 475 180.45 224.42 2.37 7.43 261.36 1,933.74 Vit D (ug)(g) 0 0 0 0 0 0 Calcium(mg) 7.35 16.83 59 7.11 38 21.44 11.76 7.11 6.6 21.96 197.15 Zinc(mg) 0.05 1.53 1.26 0 0.32 0.48 2.83 0 0.4 1.18 8.06 Vit A (RAE)(g) 33.95 24.5 0 0 0 1,019.45 Iron(mg) 0.17 16.32 2.68 0 0.69 1.91 1.31 0 1.46 0.55 25.09 Sodium(mg) 4.9 5.1 1.28 7.11 36 1.79 87.22 7.11 3.3 151.2 305.01 Vit A (IU)(IU) 675.36 82.32 0 0 0 19,983.03 Magn(mg) 2.45 47.43 64.12 2.37 27 12.51 22.54 2.37 4.12 63.36 248.28

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Nov 04, 2012 Jason Nato, Jasonnato@gmail.com Profile: Jason Nato, 3 Day Average

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date Nov 02, 2012 Nov 03, 2012 Nov 04, 2012 Total: kCal Consumed 1242 1090 1173 3505 kCal Burned 1436 1436 1436 4308 Net kCal -194 -346 -263 -803

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 1554 1168 1436 -268

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