Nutrients Target Aerage !aten "tatus Total Calories 2600 Calories 2079 Calories #n$er Protein %g&''' (6 g 12) g *+ Protein %, Calories&''' 10 - )(, Calories 24, Calories *+ Car-oh.$rate %g&''' 1)0 g 204 g *+ Car-oh.$rate %, Calories&''' 4( - 6(, Calories )9, Calories #n$er /ietar. 0i-er )1 g 12 g #n$er Total "ugars No /ail. Target or 2imit 40 g No /ail. Target or 2imit A$$e$ "ugars No /ail. Target or 2imit 1) g No /ail. Target or 2imit Total 0at 20 - )(, Calories )6, Calories *er "aturate$ 0at 3 10, Calories 10, Calories *er Pol.unsaturate$ 0at No /ail. Target or 2imit 1, Calories No /ail. Target or 2imit 4onounsaturate$ 0at No /ail. Target or 2imit 1(, Calories No /ail. Target or 2imit 2inolei5 A5i$ %g&''' 17 g 17 g *+ 2inolei5 A5i$ %, Calories&''' ( - 10, Calories 7, Calories *+ 6-2inoleni5 A5i$ %, Calories&''' 076 - 172, Calories 076, Calories *+ 6-2inoleni5 A5i$ %g&''' 176 g 17) g #n$er *mega ) - !PA No /ail. Target or 2imit 1)2 mg No /ail. Target or 2imit *mega ) - /8A No /ail. Target or 2imit 174 mg No /ail. Target or 2imit Cholesterol 3 )00 mg 419 mg *er 4inerals Target Aerage !aten "tatus Cal5ium 1000 mg )17 mg #n$er Potassium 4700 mg 22)1 mg #n$er "o$ium'' 3 2)00 mg )277 mg *er Copper 900 9g 969 9g *+ :ron 1 mg 1( mg *+ 4agnesium 400 mg 202 mg #n$er Phosphorus 700 mg 120) mg *+ "elenium (( 9g 164 9g *+ ;in5 11 mg 12 mg *+ <itamins Target Aerage !aten "tatus <itamin A 900 9g RA! 209 9g RA! #n$er <itamin =6 17) mg 27( mg *+ <itamin =12 274 9g )71 9g *+ <itamin C 90 mg 1)1 mg *+ <itamin / 1( 9g ) 9g #n$er <itamin ! 1( mg AT 6 mg AT #n$er <itamin + 120 9g )4 9g #n$er 0olate 400 9g /0! 711 9g /0! *+ Thiamin 172 mg 17( mg *+ Ri-o>lain 17) mg 171 mg #n$er Nia5in 16 mg )9 mg *+ Choline ((0 mg 411 mg #n$er :n>ormation a-out $ietar. supplements7 ** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 m a day. In addition, people who are ae 51 and older need to reduce sodium to 1500 m a day. All others need to reduce sodium to less than !"00 m a day. *** #utrients that appear twice $protein, carbohydrate, linoleic acid, and -linolenic acid% have two separate recommendations& 1% Amount eaten $in rams% compared to your minimum recommended intake. !% 'ercent of (alories eaten from that nutrient compared to the recommended rane. You may see different messaes in the status column for these ! different recommendations. My calorie intake was low since on one of the days, I was unable to get food so I missed a meal, which I try not to do. As a result my total carbs dropped too since I typically eat a lot of rice. I should try to eat more vegetables such as celery since my fiber intake is quite low. My total fat and cholesterol is much higher than the recommended intake. I should not eat out so often and replace it with more vegetables. I should add more milk and bananas into my diet, since I am lacking in potassium and calcium. My sodium intake is over, so I should cut down on salts and snacks such as potato chips. I should switch from white rice to brown rice, which is higher in magnesium. I typically would eat more mangos throughout the week, but did not have any this week, which accounted for my lower vitamin A. I typically dont eat leafy greens, but adding it into my diet can help increase my Vitamin , !, and ". I usually eat a lot of chicken, but switching some with turkey can increase my riboflavin and choline.