Allyson's Nutrients Report 11/09/16 - 11/09/16

Your personal Calorie goal is 1800. Your plan amounts are based on meeting your nutrient needs.

Nutrients

Target

Average Eaten

Status

Total Calories

1800 Calories

2294 Calories

Over

Protein (g)***

46 g

91 g

OK

Protein (% Calories)***

10 - 35% Calories

16% Calories

OK

Carbohydrate (g)***

130 g

325 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

57% Calories

OK

Dietary Fiber

25 g

26 g

OK

Total Sugars

No Daily Target or Limit

113 g

No Daily Target or Limit

Added Sugars

< 45 g

52 g

Over

Total Fat

20 - 35% Calories

28% Calories

OK

Saturated Fat

< 10% Calories

7% Calories

OK

Polyunsaturated Fat

No Daily Target or Limit

6% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit

12% Calories

No Daily Target or Limit

Linoleic Acid (g)***

12 g

14 g

OK

Linoleic Acid (% Calories)***

5 - 10% Calories

6% Calories

OK

Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.7% Calories

OK

Linolenic Acid (g)***

1.1 g

1.8 g

OK

Omega 3 - EPA

No Daily Target or Limit

11 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

11 mg

No Daily Target or Limit

Cholesterol

< 300 mg

180 mg

OK

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

984 mg

Under

Potassium

4700 mg

3214 mg

Under

Sodium**

< 2300 mg

3778 mg

Over

Copper

900 g

1227 g

OK

Iron

18 mg

21 mg

OK

Magnesium

310 mg

315 mg

OK

Phosphorus

700 mg

1533 mg

OK

Selenium

55 g

177 g

OK

Zinc

8 mg

11 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

960 g RAE

OK

Vitamin B6

1.3 mg

3.1 mg

OK

Vitamin B12

2.4 g

4.5 g

OK

Vitamin C

75 mg

152 mg

OK

Vitamin D

15 g

1 g

Under

Vitamin E

15 mg AT

17 mg AT

OK

Vitamin K

90 g

242 g

OK

Folate

400 g DFE

916 g DFE

OK

Thiamin

1.1 mg

2.7 mg

OK

Riboflavin

1.1 mg

3.3 mg

OK

Niacin

14 mg

42 mg

OK

Choline

425 mg

280 mg

Under

Information about dietary supplements.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.