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  • Nutritionnumbers 24 Hourmealplans

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    This document contains a nutritional analysis of foods consumed over three 24-hour periods by an individual. It lists foods eaten at meals and snacks with their corresponding calorie, carbohydrate, protein and other nutrient contents. Over the three days, total calorie intake was approximately 11,500 kcals with carbohydrates providing around half of total calories. Protein intake was moderate at around 1000-1300 grams each day while fat calories ranged from 2000-3000 kcals or 22-30% of total daily calories. Common foods included rice, beef, milk, fruit and vegetables.

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    This document contains a nutritional analysis of foods consumed over three 24-hour periods by an individual. It lists foods eaten at meals and snacks with their corresponding calorie, carbohydrate, protein and other nutrient contents. Over the three days, total calorie intake was approximately 11,500 kcals with carbohydrates providing around half of total calories. Protein intake was moderate at around 1000-1300 grams each day while fat calories ranged from 2000-3000 kcals or 22-30% of total daily calories. Common foods included rice, beef, milk, fruit and vegetables.

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    © All Rights Reserved
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    75 views2 pages

    Nutritionnumbers 24 Hourmealplans

    Uploaded by

    api-261380188
    This document contains a nutritional analysis of foods consumed over three 24-hour periods by an individual. It lists foods eaten at meals and snacks with their corresponding calorie, carbohydrate, protein and other nutrient contents. Over the three days, total calorie intake was approximately 11,500 kcals with carbohydrates providing around half of total calories. Protein intake was moderate at around 1000-1300 grams each day while fat calories ranged from 2000-3000 kcals or 22-30% of total daily calories. Common foods included rice, beef, milk, fruit and vegetables.

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    of 2

    USDA National Nutrient Database for Standard Reference

    Food Item

    cooked white rice


    lean beef
    mixed oriental vegetables
    orange navel
    blueberries
    raspberries
    2% milk
    2% milk
    OJ
    cooked oatmeal
    turkey sub
    sport drink
    sport bar
    sport drink
    trail mix
    sport drink

    Choice

    meal

    Portion size

    total kcals

    kcals CHO

    gms CHO

    a
    a
    a
    a
    a
    a
    a
    a
    a
    a
    a
    a
    a
    a
    a
    a

    dinner
    dinner
    dinner
    dinner
    dinner
    dinner
    dinner
    breakfast
    breakfast
    breakfast
    lunch
    lunch
    pre-game
    pre-game
    post-game
    post-game

    2 cups
    .5 lbs
    1 cup
    1 serving
    1 cup
    1 cup
    1 cup
    1 cup
    6 oz
    200 gms
    12"
    1L
    1
    1L
    1 cup
    1L

    411
    520
    67
    75
    84
    64
    122
    122
    84
    122
    560
    156
    236
    156
    707
    156

    369
    11
    54
    67
    75
    51
    47
    47
    78
    97
    326
    156
    181
    156
    205
    156

    92
    3
    13
    17
    19
    13
    12
    12
    19
    24
    82
    39
    45
    39
    51
    39

    3642

    2075

    519

    440
    546
    297
    33
    86
    80
    47
    122
    447
    157
    84
    449
    156
    236
    156
    406
    156

    352
    328
    12
    21
    11
    76
    39
    47
    197
    156
    78
    267
    156
    181
    156
    277
    156

    88
    82
    3
    5
    3
    19
    10
    12
    49
    39
    19
    67
    39
    45
    39
    69
    39

    3898

    2510

    627

    24 hour total
    cooked spaghetti noodles
    spaghetti sauce with beef
    lean ground beef
    tossed salad
    Italian dressing
    apple
    strawberries
    2% milk
    French toast
    maple syrup
    OJ
    ravioli
    sport drink
    sport bar
    sport drink
    oatmeal cookies
    sport drink
    24 hour total

    b
    b
    b
    b
    b
    b
    b
    b
    b
    b
    b
    b
    b
    b
    b
    b
    b

    dinner
    dinner
    dinner
    dinner
    dinner
    dinner
    dinner
    dinner
    breakfast
    breakfast
    breakfast
    lunch
    lunch
    pre-game
    pre-game
    post-game
    post-game

    2 cups
    8 tbsp
    .5 lbs
    1.5 cups
    2 tbsp
    1 serving
    1 serving
    1 cup
    3 slices
    3 tbsp
    6 oz
    2 cups
    1L
    1
    1L
    100 gm
    1L

    % CHO kcals PRO gms PRO

    57%

    64%

    kcals FAT

    gms FAT

    34.0
    260.0
    10.2
    5.6
    4.4
    5.9
    32.2
    32.2
    5.1
    16.6
    144.0

    8.5
    65.0
    2.6
    1.4
    1.1
    1.5
    8.1
    8.1
    1.3
    4.1
    36.0

    % PRO

    8
    249
    3
    2
    4
    7
    43
    43
    1
    8
    90

    1
    28
    0
    0
    0
    1
    5
    5
    0
    1
    10

    36.8

    9.2

    18

    82.9

    20.7

    419

    47

    669.9

    167.5

    897

    100

    65.0
    35.4
    179.7
    10.4
    0.4
    1.6
    3.9
    32.2
    60.1

    16.2
    8.8
    44.9
    2.6
    0.1
    0.4
    1.0
    8.1
    15.0

    5.1
    64.4

    1.3
    16.1

    23
    183
    105
    1
    75
    2
    4
    43
    190
    1
    1
    117

    3
    20
    12
    0
    8
    0
    0
    5
    21
    0
    0
    13

    36.8

    9.2

    18

    20.7

    5.2

    109

    12

    515.6

    128.9

    873

    97

    18%

    13%

    % FAT

    25%

    22%

    Iron

    Calcium

    3.8
    4.2
    1.2
    0.2
    0.4
    0.9
    0.1
    0.1
    0.2
    1.1
    6.0
    1.2
    7.6
    1.2
    5.0
    1.2

    32
    48
    38
    66
    9
    31
    285
    285
    17
    16
    80
    10
    328
    10
    159
    10

    34.3

    1424

    3.6

    20

    5.0
    1.3
    0.2
    0.2
    0.6
    0.1
    3.3
    0.7
    0.2
    3.3
    1.2
    7.6
    1.2
    2.4
    1.2

    14
    27
    2
    9
    24
    285
    195
    40
    17
    54
    10
    328
    10
    38
    10

    32.0

    1083

    Food Item

    mashed potatoes
    salmon steak
    green beans
    banana
    blueberries
    2% milk
    bagel
    cream cheese
    OJ
    yogurt
    baked chicken
    mashed potatoes
    tossed salad
    Italian dressing
    strawberries
    blueberries
    sport bar
    sport drink
    peanut butter
    whole wheat bread
    sport drink
    24 hour total

    Choice

    meal

    Portion size

    total kcals

    kcals CHO

    gms CHO

    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c
    c

    dinner
    dinner
    dinner
    dinner
    dinner
    dinner
    breakfast
    breakfast
    breakfast
    breakfast
    lunch
    lunch
    lunch
    lunch
    lunch
    lunch
    pre-game
    pre-game
    post-game
    post-game
    post-game

    2 cups
    .5 lbs
    1 cup
    1 serving
    1 cup
    1 cup
    1
    1 oz
    6 oz
    8 oz
    1 breast
    2 cups
    1.5 cups
    2 tbsp
    1 serving
    1 cup
    1
    1L
    2 tbl spoon
    2 slices
    1L

    475
    412
    44
    121
    84
    122
    289
    84
    84
    218
    386
    475
    33
    86
    47
    84
    236
    156
    376
    138
    156

    284
    13
    31
    111
    75
    47
    230
    3
    78
    167
    15
    284
    21
    11
    39
    75
    181
    156
    22
    92
    156

    71
    3
    8
    28
    19
    12
    57
    1
    19
    42
    4
    71
    5
    3
    10
    19
    45
    39
    5
    23
    39

    4106

    2091

    523

    % CHO kcals PRO gms PRO

    51%

    kcals FAT

    gms FAT

    31.4
    176.8
    9.4
    5.9
    4.4
    32.2
    44.1
    8.0
    5.1
    34.5
    233.6
    31.4
    10.4
    0.4
    3.9
    4.4
    36.8

    7.9
    44.2
    2.4
    1.5
    1.1
    8.1
    11.0
    2.0
    1.3
    8.6
    58.4
    7.9
    2.6
    0.1
    1.0
    1.1
    9.2

    % PRO

    159
    222
    3
    4
    4
    43
    15
    73
    1
    16
    137
    159
    1
    75
    4
    4
    18

    18
    25
    0
    0
    0
    5
    2
    8
    0
    2
    15
    18
    0
    8
    0
    0
    2

    64.2
    29.0

    16.1
    7.3

    290
    17

    32
    2

    766.1

    191.5

    1249

    139

    19%

    % FAT

    30%

    Iron

    Calcium

    1.1
    0.7
    0.8
    0.4
    0.4
    0.1
    3.7
    0.3
    0.2
    0.2
    2.1
    1.1
    1.3
    0.2
    0.6
    0.4
    7.6
    1.2
    1.2
    1.4
    1.2

    101
    30
    55
    7
    9
    285
    19
    20
    17
    284
    27
    101
    27
    2
    24
    9
    328
    10
    28
    60
    10

    26.2

    1453

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