AnY wb4 (X)

Nov 08, 2012
Yeosol An, ysa940303@gmail.com

Profile: Yeosol(Lia) An , 3 Day Average
Profile
Active Profile:
Yeosol(Lia) An
Height:
5 ft. 3 inches
Weight:
210.0 lbs.
Age:
18 years
BMI:
37.2
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2044 kcal
Protein
80.97 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
11 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
Nov 08, 2012

Nutrient
DRI
Dietary Fiber, Total
26 g
Sugar, Total
No recommendation
Other
Water
2.3 L
Alcohol
No recommendation
Vitamins
Thiamin
1 mg
Riboflavin
1 mg
Niacin
14 mg
Vitamin B6
1.2 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
65 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
1300 mg
Iron
15 mg
Magnesium
360 mg
Potassium
4700 mg
Zinc
9 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 08, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 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%
920-1,329 kCal
10%-35%
204-715 kCal
20%-35%
409-715 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
49%
14%
39%
0%
1,025 kCal
301 kCal
810 kCal
0 kCal
DA Plus 10 Page: 3
Nov 08, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
7%
18%
8%
0%
6%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 08, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2044 kcal
2,092.15 kcal
Protein
80.97 g
75.29 g
Carbohydrate
225.0 - 325.0 256.15 g

g
44.0 - 77.0 g 90.01 g
Fat, Total
102%
93%
Fat
Saturated Fat
< 20 g
15.82 g
79%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
40.84 g
18.85 g
0.17 g
269.61 mg
Omega-6 Linoleic
11 g
13.06 g
Omega-3 Linolenic
1.1 g
0.93 g
Dietary Fiber, Total
26 g
24.81 g
Sugar, Total
102 g
Water
2.3 L
2.47 L
Alcohol
0g
Thiamin
1 mg
1.64 mg
164%
Riboflavin
1 mg
2.17 mg
217%
Niacin
14 mg
19.37 mg
138%
Vitamin B6
1.2 mg
2 mg
167%
Vitamin B12
2.4 g
4.93 g
206%
Folate (DFE)
400 g
644.47 g
161%
Vitamin C
65 mg
202.18 mg
311%
Vitamin D (ug)
15 g
8.48 g
Vitamin A (RAE)
700 g
751.05 g
107%
Vitamin A (IU)
2333 IU
7,727.76 IU
331%
Alpha-Tocopherol
15 mg
11.98 mg
Calcium
1300 mg
1,260.47 mg
Iron
15 mg
12.99 mg
Magnesium
360 mg
286.46 mg
Potassium
4700 mg
3,461.42 mg
90%
Essential Fatty Acids

119%
85%
Carbohydrates
95%
Other
107%
Vitamins
57%
80%
Minerals
97%
87%
80%
74%
DA Plus 10 Page: 5
Nov 08, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
9 mg
9.1 mg
101%
Sodium
1500 mg
2,685.33 mg
179%
DA Plus 10 Page: 6
Nov 08, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
7.0 oz. eq.
tips
Actual
5.3 oz. eq.
% Goal
75.4%
Vegetables
3.0 cup eq.
tips
0.8 cup eq.
26.7%
Fruits
2.0 cup eq.
tips
1.4 cup eq.
70.1%
Dairy
3.0 cup eq.
tips
2.3 cup eq.
78.2%
Protein Foods
6.0 oz. eq.
tips
5 oz. eq.
83.6%
369.8
127.5%
Empty Calories
290.0
Your results are based on a 2044 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 08, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
GENERAL MILLS CHEERIOS, HONEY NUT
Cereal
Milk, Non Fat Skim or Fat Free
Meal
Breakfast
Quantity
1 cup(s)
Wt(g)
37.33
Kcal(kcal)
146.67
Breakfast
367.5
124.95
Superfood8
Superfood1
SUBWAY Sandwich, Tuna, Wheat, 6 Inch
Breakfast
Breakfast
Lunch
118
145
252
105.02
82.65
530
500.66
66.84
111.62
100
237
40.5
372
26
474
245
35
0
358.02
524.52
94.38
0
83.3
51.6
2,247.73
Sat Fat(g)
0
Water, Bottled
Lunch
Avocado, California
Lunch
Superfood5
Water, Tap
Oil, Olive
Spaghetti, with Meat Sauce
Bread, Garlic, Toasted
Water, Tap
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Superfood10
Snacks
12 fluid ounce(s)
- 8 fl oz is 1 cup
118 gram(s)
145 gram(s)
1 item(s) - 1
item is 1
sandwich
16.9 fluid
ounce(s)
0.5 item(s) - fruit
without skin and
seeds
100 gram(s)
8 fluid ounce(s)
3 tablespoon(s)
1.5 cup(s)
1 slice(s)
16 fluid ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
86 gram(s)
Protein(g)
2.67
Carb(g)
29.33
86
3,067.84
Fat(g)
2
12.38
1.29
1.07
21
0
1.31
2.38
0
0
24.81
2.22
0
8.26
1.06
78.44
Mono Fat(g)
0.67
18.23
26.95
21.01
46
0
5.78
7.18
0
0
62.12
13.03
0
12.15
12.24
254.03
Poly Fat(g)
0.67
0.29
0.39
0.48
30
0
10.3
0.41
0
40.5
19.34
3.65
0
0.2
0.48
108.04
Trans Fat(g)
0
0.21
0.13
0.04
6
0
1.42
0.08
0
5.59
5.71
0.7
0
0.14
0.13
20.15
Chol(mg)
0
0.08
46.62
0.01
11.46
0
0.5
7.35
142.81
Item Name
Cereal
Superfood8
Superfood1
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Water, Tap
Superfood10
Item Name
Cereal
DA Plus 10 Page: 8
Nov 08, 2012

Item Name
Superfood8
Superfood1
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Water, Tap
Superfood10
Item Name
Cereal
Superfood8
Superfood1
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Water, Tap
Superfood10
Item Name
Cereal
Superfood8
Superfood1
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Mono Fat(g)
0.04
0.07
0
0
6.55
0.04
0
29.55
7.87
1.67
0
0.05
0.03
46.62
Omega-6(g)
0.64
Poly Fat(g)
0.09
0.21
0
0
1.21
0.17
0
4.26
3.62
1.02
0
0.01
0.18
11.46
Omega-3(g)
0.03
Trans Fat(g)
0
0
0.5
0
0
0
0
0
0
0
0
0
0
0.5
Diet Fiber(g)
2.67
Chol(mg)
0
0
45
0
0
0
0
0
85.56
0
0
4.9
0
142.81
Sugar(g)
12
0.01
0.05
0.13
0
0
1.12
0.05
0
3.95
3.31
0.93
0
0
0.1
10.3
Water(L)
0
0
0.03
0.08
0
0
0.08
0.12
0
0.31
0.26
0.09
0
0
0.07
1.07
Alcohol(g)
0
0
3.07
3.48
5
0
4.55
3.3
0
0
5.58
0.75
0
0
1.72
30.11
Thiamin(mg)
0.5
18.71
14.43
14.44
5
0
0.2
1.39
0
0
10.97
0.12
0
12.47
9.44
99.18
Ribo(mg)
0.57
0.33
0.09
0.12
0
0.5
0.05
0.09
0.24
0
0.26
0.01
2.46
0
0
0
0
0
0
0
0
0
0
0
0
0.17
0.04
0.05
0
0
0.05
0.06
0
0
0.54
0.1
1.65
0.67
0.09
0.06
0
0
0.1
0.12
0
0
0.42
0.08
2.59
DA Plus 10 Page: 9
Nov 08, 2012

Item Name
Water, Tap
Superfood10
Item Name
Cereal
Superfood8
Superfood1
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Water, Tap
Superfood10
Item Name
Cereal
Superfood8
Superfood1
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Water, Tap
Superfood10
Item Name
Cereal
Superfood8
Superfood1
Water(L)
0.47
0.22
0.07
2.46
Niacin(mg)
6.67
Alcohol(g)
0
0
0
0
Vit B6(mg)
0.67
Thiamin(mg)
0
0.11
0.02
1.65
Vit B12(g)
2
Ribo(mg)
0
0.45
0.04
2.59
Fol (DFE)(g)
448.37
0.35
0.78
0.61
0
0
1.28
0.55
0
0
6.93
1.17
0
0.23
0.24
18.81
Vit C(mg)
8
0.14
0.43
0.08
0
0
0.19
0.2
0
0
0.42
0.02
0
0.09
0.05
2.28
Vit D (ug)(g)
1.33
1.84
0
0
0
0
0
0
0
0
1.15
0
0
1.23
0
6.22
Vit A (RAE)(g)
200.11
18.38
23.6
8.7
0
0
59.49
108
0
0
208.32
48.1
0
12.25
0
935.21
Vit A (IU)(IU)
666.67
0
10.27
14.06
18
0
5.88
64.9
0
0
16
0.05
0
0
90.64
227.8
Alpha-T(mg)
0.36
4.41
0
0
0
0
0
0
0
0
0
0
0
2.94
0
8.68
Calcium(mg)
133.33
224.17
3.54
4.35
0
0
4.68
77
0
0
89.28
30.16
0
149.45
3.44
786.18
Iron(mg)
6
749.7
75.52
78.3
500
0
98.26
1548
0
0
1262.51
131.93
0
499.8
61.92
5,672.61
Magn(mg)
42.67
0.04
0.12
0.83
15.03
448.35
5.9
8.7
1,285.51
0.11
0.31
0.41
17.93
40.43
31.86
8.7
297.59
DA Plus 10 Page: 10
Nov 08, 2012

Item Name
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Water, Tap
Superfood10
Item Name
Cereal
Superfood8
Superfood1
Water, Bottled
Avocado, California
Superfood5
Water, Tap
Oil, Olive
Water, Tap
Superfood10
Alpha-T(mg)
0
0
1.32
1.45
0
5.81
3.5
0.31
0
0.02
1.28
15.03
Potas(mg)
153.33
Calcium(mg)
100
50.07
8.69
40
7.11
0.41
133.92
18.72
14.22
298.9
17.2
1,285.51
Zinc(mg)
5
Iron(mg)
3.6
0
0.41
0.67
0
0.23
5.25
0.63
0
0.07
0.25
17.93
Sodium(mg)
253.33
573.3
422.44
111.65
0
0
338.88
293
2.37
0.41
773.76
31.2
4.74
382.2
271.76
3,359.04
1.54
0.18
0.23
0
0
0.45
0.45
0
0
3.94
0.23
0
1.03
0.09
13.14
154.35
1.18
1.45
930
10.01
5.35
41
7.11
0.81
1361.52
174.2
14.22
102.9
2.58
3,060.01
Magn(mg)
0
10.01
19.38
21
2.37
0
70.68
6.76
4.74
26.95
12.04
297.59
DA Plus 10 Page: 11
Nov 08, 2012


Item Name
Superfood3
Meal
Breakfast
Breakfast
SMUCKER'S Preserves, Jam, or Jelly, All

Flavors (Except Concord Grape and Currant
Jellies)
McDONALD'S FILET O FISH Sandwich
Breakfast
Lunch
Quantity
60 gram(s)
10 fluid ounce(s)
- 8 fl oz is 1 cup
1 tablespoon(s)
Wt(g)
60
306.25
Kcal(kcal)
54
104.13
20
50
1 item(s) - 1
item is 1
sandwich (5oz)
1 serving(s)
16 fluid ounce(s)
45 gram(s)
123 gram(s)
1 cup(s) Shredded or
chopped
8 fluid ounce(s)
2 tablespoon(s)
1 cup(s)
142
380
117
474
45
123
72
380
4.74
10.8
22.14
10.08
237
36
165
0
19.08
193.05
13.6
56.69
66.84
120.22
80.51
111.62
474
89
0
85.44
245
83.3
82.65
1,791.76
Sat Fat(g)
0.02
0.17
0
3.5
2.5
0.01
0.01
0.03
0.01
0
0
10.55
MCDONALD'S French Fries, Medium

Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Lunch
Lunch
Dinner
Dinner
Dinner
Water, Tap
Sauce, Soy (Shoyu), Low Sodium
Rice, White, Long Grain, Enriched, Instant,
Boiled
Oil, Sesame
Salmon, Atlantic, Wild, Raw
Avocado, California
Dinner
Dinner
Dinner
Water, Tap
Corn, Yellow, Sweet, Boiled, Drained
Snacks
Snacks
Snacks
Blueberries
Snacks
1 tablespoon(s)
2 ounce(s)
0.5 item(s) - fruit
without skin and
seeds
16 fluid ounce(s)
1 item(s) - ear
small (5-1/2" to
6-1/2" long)
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 cup(s)
Protein(g)
1.21
10.32
0
Carb(g)
12.43
15.19
13
145
2,887.39
Fat(g)
0.09
0.24
0
15
4
0
0.54
1.08
0.65
0
1.86
63.18
38
48
1.42
2.42
4.78
2.14
0
3.06
239.47
18
19
0
0.08
0.25
0.1
0
0.03
68.12
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Water, Tap
Dinner
Dinner
Dinner
DA Plus 10 Page: 12
Nov 08, 2012

Item Name
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Water, Tap
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Water, Tap
Protein(g)
3.6
Carb(g)
41.42
Fat(g)
0.82
Sat Fat(g)
0.03
0
11.25
1.31
0
3.03
8.26
1.07
63.18
Mono Fat(g)
0
0.07
0
0
0
5.78
0
18.67
12.15
21.01
239.47
Poly Fat(g)
0.04
0.01
0
13.6
3.59
10.3
0
1.34
0.2
0.48
68.12
Trans Fat(g)
0
0
0
1.93
0.56
1.42
0
0.18
0.14
0.04
10.55
Chol(mg)
0
6.13
0
5.47
9.13
0
0.01
0.04
0
0
0
0.12
8
5.46
0.02
0.04
0.1
0.05
0
0.01
0.03
0
0
0
0
0
0
0
0
0
40
0
0
0
0
0
0
0
0
5.4
1.19
6.55
0
0.33
0.05
0.07
28.44
Omega-6(g)
0.04
0.01
0
5.67
1.44
1.21
0
0.54
0.01
0.21
22.84
Omega-3(g)
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
1.98
0
0
0
31.18
0
0
0
4.9
0
82.21
Sugar(g)
3.89
15.59
12
0
0.08
0
0.02
0.1
0.02
0
7.78
0
0.41
0.01
0.02
0
0.04
0
0.89
2
5
0
1.04
1.48
0.86
0
23.79
5
0
0
1.62
3.23
1.42
0
74.52
DA Plus 10 Page: 13
Nov 08, 2012

Item Name
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Water, Tap
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Omega-6(g)
0.01
0.03
Omega-3(g)
0
0
Diet Fiber(g)
0.29
0.99
Sugar(g)
0.61
0
5.62
0.1
1.12
0
0.52
0
0.13
7.78
Water(L)
0.05
0.28
0
0.04
0.17
0.08
0
0.02
0
0.08
0.89
Alcohol(g)
0
0
0
0
0
4.55
0
2.14
0
3.48
23.79
Thiamin(mg)
0.06
0.14
0
0
0
0.2
0
4.04
12.47
14.44
74.52
Ribo(mg)
0.06
0.56
0
0.07
0.04
0.47
0.04
0.12
0.07
0.24
0.03
0.12
0
0
0
0
0
0
0
0
0
0.36
0.38
0
0.02
0.05
0.03
0
0.02
0.12
0.26
0.04
0.07
0.01
0.02
0.02
0
0.05
0.01
0
0.04
0.05
0.47
0.07
0.22
0.12
2.48
Niacin(mg)
0.89
0.29
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.17
0.11
0
0
0.13
0.05
0
0.08
0.11
0.05
1.61
Vit B12(g)
0
1.53
0
0
0.22
0.1
0
0.05
0.45
0.06
1.97
Fol (DFE)(g)
3.6
15.31
0
3.41
3.23
0
0.13
0.73
0.09
20.91
0
0.61
0
0.04
0.1
0.03
2.16
1.05
0
0
0
0
0
5.61
0
0
23.7
25.65
18.45
20.88
423.13
DA Plus 10 Page: 14
Nov 08, 2012

Item Name
Water, Tap
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Water, Tap
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Niacin(mg)
0
1.21
2.87
Vit B6(mg)
0
0.06
0.08
Vit B12(g)
0
0
0
Fol (DFE)(g)
0
5.76
194.7
0
4.46
1.28
0
1.5
0.23
0.61
20.91
Vit C(mg)
11.76
0
0
0
0.46
0.19
0
0.12
0.09
0.08
2.16
Vit D (ug)(g)
0
3.68
0
0
1.8
0
0
0
1.23
0
5.61
Vit A (RAE)(g)
576.6
186.81
0
0
14.17
59.49
0
20.47
12.25
8.7
423.13
Vit A (IU)(IU)
11530.8
624.75
0
0
9
0
18.9
16.85
2.02
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2.7
51.66
18
0
0
0
100
0
0
56.7
1024.59
361.44
0
0
0
0
0
5.88
0
4.9
0
14.06
83.37
Alpha-T(mg)
0.43
0.03
0
0
0
0
0
0
2.94
0
6.62
Calcium(mg)
22.8
373.62
0
0
6.8
4.68
0
11.57
149.45
4.35
1,012.62
Iron(mg)
0.41
0.09
0
0
22.68
98.26
0
234.07
499.8
78.3
14,631.38
Magn(mg)
16.2
33.69
0
0
0
0
0
0.66
3.71
150
20
0
21.15
12.3
979.25
1.8
1.08
0.09
0.25
0.33
9.75
28.4
37.44
14.22
6.75
13.53
277.48
DA Plus 10 Page: 15
Nov 08, 2012

Item Name
Lettuce, Iceberg
Water, Tap
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Item Name
Superfood3
Jellies)
Tea, Prepared
Superfood7
Superfood2
Lettuce, Iceberg
Water, Tap
Boiled
Oil, Sesame
Avocado, California
Water, Tap
Blueberries
Alpha-T(mg)
0.13
0
0
0.02
Calcium(mg)
12.96
7.11
6.12
13.2
Iron(mg)
0.3
0
0.73
2.92
Magn(mg)
5.04
2.37
12.24
8.25
0.19
0
1.32
0
0.08
0.02
0.83
3.71
Potas(mg)
285
477.75
0
0
6.8
8.69
14.22
2.67
298.9
8.7
979.25
Zinc(mg)
0.19
1.29
0
0
0.45
0.41
0
0.4
0.07
0.41
9.75
Sodium(mg)
21.6
128.63
0
0
16.44
19.38
4.74
23.14
26.95
8.7
277.48
248.5
655.2
175.38
110.7
291.51
101.52
2.37
64.8
14.85
0.71
0.51
0.09
0.08
0.21
0.11
0
0.13
0.81
640
270
14.22
8.1
6.15
7.2
7.11
1199.88
6.6
0
277.8
338.88
4.74
194.02
382.2
111.65
3,736.88
0
0.36
0.45
0
0.55
1.03
0.23
6.77
0
24.95
5.35
14.22
0.89
102.9
1.45
2,459.24
DA Plus 10 Page: 16
Nov 08, 2012


Item Name
Superfood4
Superfood10
FAGE TOTAL Yogurt, 0% Fat, Plain
Meal
Breakfast
Breakfast
Breakfast
Rice, Fried, with Meat or Poultry

Water, Tap
Oil, Olive
Celery, Diced
Dinner
Dinner
Dinner
Dinner
Superfood9
TROPICANA PURE PREMIUM 100% Juice,
Orange w/ Calcium & Vitamin D
Superfood1
Tea, Prepared
Snacks
Snacks
Quantity
141 gram(s)
86 gram(s)
1 serving(s) - 1
serving is 8 oz
16 fluid ounce(s)
0.5 cup(s)
1 item(s)
123 gram(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 cup(s)
8 fluid ounce(s)
3 tablespoon(s)
0.5 cup(s) chopped
100 gram(s)
16 fluid ounce(s)
Water, Tap
Blueberries
Sandwich, Peanut Butter and Jelly
Superfood2
Breakfast
Breakfast
Lunch
Lunch
Lunch
Snacks
Snacks
145 gram(s)
8 fluid ounce(s)
Item Name
Superfood4
Superfood10
Water, Tap
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Superfood9
Superfood1
Tea, Prepared
Protein(g)
2.35
1.06
18
0
0.54
10.3
1.08
8.26
24.67
0
0
0.35
12.58
4
Carb(g)
26.37
12.24
7
0
10.51
41.94
4.78
12.15
83.64
0
0
1.5
1.12
52
145
237
3,090.5
Fat(g)
1.65
0.48
0
0
0.24
14.69
0.25
0.2
24.67
0
40.5
0.09
10.61
0
1.07
0
84.26
Mono Fat(g)
0.13
0.03
0
0
47.45
21.01
0.71
274.97
Poly Fat(g)
0.11
0.18
0
0
22.26
0.48
0
93.85
Trans Fat(g)
0.01
0
0
0
0.01
Item Name
Superfood4
Superfood10
Water, Tap
Wt(g)
141
86
170
Kcal(kcal)
117.03
51.6
100
474
72.5
93
123
245
0
41.33
330.15
22.14
83.3
396
237
40.5
50.5
665.28
0
358.02
8.08
100
480
155
220
82.65
2.37
2,236.95
Sat Fat(g)
0.17
0.13
0
0
0.02
2.87
0.03
0.14
4.47
0
5.59
0.02
3.27
0
0.04
0
16.75
Chol(mg)
0
0
0
0
583.82
DA Plus 10 Page: 17
Nov 08, 2012

Item Name
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Superfood9
Superfood1
Tea, Prepared
Item Name
Superfood4
Superfood10
Water, Tap
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Superfood9
Superfood1
Tea, Prepared
Item Name
Superfood4
Superfood10
Water, Tap
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Mono Fat(g)
0.03
6.49
0.04
0.05
6.96
0
29.55
0.02
4.08
0
Poly Fat(g)
0.11
4.41
0.1
0.01
11.41
0
4.26
0.04
1.41
0
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
Chol(mg)
0
0
0
4.9
205.92
0
0
0
373
0
0.07
0
47.45
Omega-6(g)
0.11
0.1
0
0
0.06
4.32
0.1
0
11.09
0
3.95
0.04
1.19
0
0.21
0.01
22.26
Omega-3(g)
0
0.07
0
0
0.04
0.09
0
0
0.18
0
0.31
0
0.04
0
0
0
0.01
Diet Fiber(g)
5.64
1.72
0
0
1.74
2.88
1.48
0
2.77
0
0
0.81
0
0
0
0
583.82
Sugar(g)
19.27
9.44
7
0
7.22
10.18
3.23
12.47
3.01
0
0
0.92
1.12
44
0.13
0
21.09
Water(L)
0.11
0.07
0
0.47
0.06
0.02
0.12
0.22
0.26
0.24
0
0.05
2.48
0.08
0.01
0.83
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
3.48
0
20.52
Thiamin(mg)
0.09
0.02
0
0
0.03
0.27
0.05
0.11
0.66
0
0
0.01
1.66
14.44
0
132.32
Ribo(mg)
0.07
0.04
0
0
0.03
0.21
0.02
0.45
0.37
0
0
0.03
1.96
DA Plus 10 Page: 18
Nov 08, 2012

Item Name
Superfood9
Superfood1
Tea, Prepared
Item Name
Superfood4
Superfood10
Water, Tap
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Superfood9
Superfood1
Tea, Prepared
Item Name
Superfood4
Superfood10
Water, Tap
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Superfood9
Superfood1
Tea, Prepared
Item Name
Superfood4
Water(L)
0.07
0.42
Alcohol(g)
0
0
Thiamin(mg)
0.07
0.3
Ribo(mg)
0.51
0.14
0.12
0.24
2.48
Niacin(mg)
0.41
0.24
0
0
0.3
5.67
0.73
0.23
8.36
0
0
0.16
0.06
1.6
0
0
0
Vit B6(mg)
0.11
0.05
0
0
0.04
0.16
0.1
0.09
0.55
0
0
0.04
0.12
0.24
0.05
0
1.66
Vit B12(g)
0
0
0
0
0
0
0
1.23
0.63
0
0
0
1.11
0
0.06
0.03
1.96
Fol (DFE)(g)
53.58
0
0
0
4.35
110.67
18.45
12.25
293.04
0
0
18.18
44
0
0.61
0
18.38
Vit C(mg)
14.38
90.64
0
0
7.03
0.09
16.85
0
6.73
0
0
1.57
0
144
0.08
0
1.57
Vit D (ug)(g)
0
0
0
0
0
0
0
2.94
0
0
0
0
2.2
5
0
0
2.97
Vit A (RAE)(g)
0
3.44
0
0
2.17
0
51.66
149.45
83.16
0
0
11.11
149
0
8.7
11.85
575.07
Vit A (IU)(IU)
0
61.92
0
0
39.15
2.5
1024.59
499.8
426.3
0
0
226.74
520
0
14.06
0
295.36
Alpha-T(mg)
0.85
17.22
0
0
10.14
Calcium(mg)
14.1
1,516.65
4.35
0
454.35
Iron(mg)
0.42
11.3
78.3
0
2,879.3
Magn(mg)
16.92
284.31
DA Plus 10 Page: 19
Nov 08, 2012

Item Name
Superfood10
Water, Tap
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Superfood9
Superfood1
Tea, Prepared
Item Name
Superfood4
Superfood10
Water, Tap
Blueberries
Superfood2
Water, Tap
Oil, Olive
Celery, Diced
Superfood9
Superfood1
Tea, Prepared
Alpha-T(mg)
1.28
0
0
0.41
2.02
0.66
0.02
3.21
0
5.81
0.14
1.03
0.96
Calcium(mg)
17.2
200
14.22
4.35
93.93
12.3
298.9
75.24
7.11
0.41
20.2
50
700
Iron(mg)
0.25
0
0
0.2
2.5
0.33
0.07
5.54
0
0.23
0.1
1.19
0
Magn(mg)
12.04
0
4.74
4.35
56.73
13.53
26.95
67.32
2.37
0
5.55
10
48
0.83
0
17.22
Potas(mg)
332.76
271.76
0
4.74
55.83
198.09
291.51
382.2
392.04
2.37
0.41
131.3
126
900
8.7
0
1,516.65
Zinc(mg)
0.49
0.09
0
0
0.12
1.13
0.21
1.03
2.69
0
0
0.07
1.05
0.24
0.41
0.05
11.3
Sodium(mg)
4.23
2.58
65
14.22
0.73
492.9
6.15
102.9
1667.16
7.11
0.81
40.4
124
0
8.7
7.11
284.31
111.65
87.69
3,288.34
0.23
0.05
7.39
1.45
7.11
2,536.75
DA Plus 10 Page: 20
Nov 08, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
2249
2514
-265
Nov 02, 2012
1792
2514
-722
Nov 03, 2012
2236
2514
-278
Total:
6277
7542
-1265
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2044
2092
2514
-422
DA Plus 10 Page: 21

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Nov 08, 2012

Yeosol An, ysa940303@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 08, 2012

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

225.0 - 325.0 256.15 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 08, 2012

Nov 08, 2012

3.0 cup eq.

0.8 cup eq.

2.0 cup eq.

1.4 cup eq.

3.0 cup eq.

2.3 cup eq.

6.0 oz. eq.

Your results are based on a 2044 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 08, 2012

Intake Spreadsheet for Nov 01, 2012

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

Intake Spreadsheet for Nov 02, 2012

SMUCKER'S Preserves, Jam, or Jelly, All

MCDONALD'S French Fries, Medium

Milk, Non Fat Skim or Fat Free

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

Intake Spreadsheet for Nov 03, 2012

Rice, Fried, with Meat or Poultry

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

Nov 08, 2012

Nov 01, 2012

Nov 02, 2012

Nov 03, 2012

Daily Caloric Summary

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