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Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient Healthy Range Notes
Basic Components
Calories 2,299.0
Protein (g) 54.4 10% - 35% of Calories (adults 19-70 yrs) *~
Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake
Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
Nutrient Value DRI Goal Percent 0 50 100 150
Basic Components
Calories 1,311.00 2,299.0 57 %
Calories from Fat 366.00 644.0 57 %
Calories from SatFat 120.00 207.0 58 %
Protein (g) 46.70 54.4* 86 %
Protein (% Calories) 14.30 9.0* 158 %
Carbohydrates (g) 191.00 316.0 60 %
Carbohydrates (% Calories) 58.20 55.0 106 %
Total Sugars (g) 62.80 ^
Added Sugar (g) 16.40 28.7~ 57 %
Dietary Fiber (g) 11.30 32.2 35 %
Soluble Fiber (g) 0.17
InSoluble Fiber (g) 0.50
Fat (g) 40.70 71.5 57 %
Fat (% Calories) 27.90 28.0 100 %
Saturated Fat (g) 13.30 23.0~ 58 %
Trans Fat (g) 1.34
Mono Fat (g) 9.96 25.5 39 %
Poly Fat (g) 9.13 23.0 40 %
Cholesterol (mg) 440.00 300.0 ~ 147 %
Water (g) 320.00 2,700.0 12 %
Vitamins
Vitamin A - RAE (mcg) 325.00 700.0 46 %
Vitamin B1 - Thiamin (mg) 0.30 1.1 27 %
Vitamin B2 - Riboflavin (mg) 0.63 1.1 57 %
Vitamin B3 - Niacin 3.03 14.0 22 %
Vitamin B6 (mg) 0.51 1.3 39 %
Vitamin B12 (mcg) 1.37 2.4 57 %
Vitamin C (mg) 45.00 75.0 60 %
Vitamin D - mcg (mcg) 2.64 15.0 18 %
Vitamin E - a-Toco (mg) 2.70 15.0 18 %
Folate - DFE (mcg) 122.00 400.0 31 %
Minerals
Calcium (mg) 511.00 1,000.0 51 %
Iron (mg) 6.75 18.0 38 %
Magnesium (mg) 73.00 310.0 24 %
Phosphorus (mg) 417.00 700.0 60 %
Potassium (mg) 1,377.00 2,600.0 53 %
Sodium (mg) 2,125.00 2,300.0~ 92 %
Zinc (mg) 2.37 8.0 30 %
Other
Omega-3 (g) 0.87 +
Omega-6 (g) 5.80 +
Alcohol (g) 0.00
Caffeine (mg) 0.00
DRI Goal Key:
Black = Consume at least the DRI goal
Red = Consume less than the DRI goal
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and added sugars.
+ There is no established recommendation for Omega-3 and Omega-6.
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Day Meal Item Amount Cals FatCal SatFatCal Prot (g)
Fri 04-21- Breakfast macaroni & cheese, yummy 1 dry svg 290.0 31.5 13.5 10.0
2023
Lunch pizza, thin crust, cheese, 14" 1 slice 229.5 95.4 42.6 9.8
Snack crisps, potato, barbecue, oven 40 ea 320.0 84.0 12.0 5.3
pineapple, canned, chunks, in 1 cup 149.4 1.8 0.1 1.0
Day Total -- 988.9 212.7 68.2 26.1
Sat 04- Breakfast scrambled eggs (USDA) 2 cup 655.6 434.8 131.9 44.0
22-2023
mashed potatoes (USDA: Fast 2 cup 430.8 122.8 25.1 8.0
Dinner juice, orange, original, low pulp, 2 cup 226.7 0.0 0.0 4.0
macaroni & cheese, original 1 dry svg 250.0 27.0 13.5 9.0
Snack bagel, whole grain (Natural 1 ea 230.0 27.0 0.0 10.0
Day Total -- 1793.0 611.6 170.5 74.9
Mon 04- Breakfast bagel, blueberry (Natural Ovens) 1 ea 250.0 22.5 0.0 11.0
24-2023
Lunch quesadilla, cheese (Taco Bell) 1 ea 470.0 225.0 108.0 19.0
Dinner macaroni & cheese, original 1 dry svg 250.0 27.0 13.5 9.0
Snack iced tea, sweet, Snapple 1 btl 180.0 0.0 0.0 0.0
Day Total -- 1150.0 274.5 121.5 39.0
Average Day Total -- 1310.6 366.3 120.1 46.7
Day Meal Item Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)
Fri 04-21- Breakfast macaroni & cheese, yummy 56.0 7.0 0.0
2023
Lunch pizza, thin crust, cheese, 14" 23.7 2.7 1.9
Snack crisps, potato, barbecue, oven 58.7 8.0 5.3 2.7
pineapple, canned, chunks, in 39.1 36.0 2.0 0.5 1.5
Day Total 177.5 53.7 5.3 6.6 0.5 1.5
Sat 04- Breakfast scrambled eggs (USDA) 7.1 6.1 0.0 0.0 0.0 0.0
22-2023
mashed potatoes (USDA: Fast 70.9 2.4 6.3
Dinner juice, orange, original, low pulp, 53.3 48.0 0.0 0.0
macaroni & cheese, original 47.0 6.0 2.0
Snack bagel, whole grain (Natural 40.0 7.0 8.0
Day Total 218.3 69.5 0.0 16.3 0.0 0.0
Mon 04- Breakfast bagel, blueberry (Natural Ovens) 47.0 13.0 5.0
24-2023
Lunch quesadilla, cheese (Taco Bell) 37.0 2.0 4.0
Dinner macaroni & cheese, original 47.0 6.0 2.0
Snack iced tea, sweet, Snapple 45.0 44.0 44.0 0.0
Day Total 176.0 65.0 44.0 11.0 0.0 0.0
Average Day Total 190.6 62.8 16.4 11.3 0.2 0.5
Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Fri 04-21- Breakfast macaroni & cheese, yummy 3.5 1.5 0.0 10.0
2023
Lunch pizza, thin crust, cheese, 14" 10.6 4.7 0.3 2.7 2.3 21.3
Snack crisps, potato, barbecue, oven 9.3 1.3 0.0 2.7 5.3 0.0
pineapple, canned, chunks, in 0.2 0.0 0.0 0.0 0.1 0.0
Day Total 23.6 7.6 0.3 5.4 7.7 31.3
Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Sat 04- Breakfast scrambled eggs (USDA) 48.3 14.7 2.7 19.5 10.7 1218.8
22-2023
mashed potatoes (USDA: Fast 13.6 2.8 0.5 3.5 6.5 0.0
Dinner juice, orange, original, low pulp, 0.0 0.0 0.0 0.0 0.0 0.0
macaroni & cheese, original 3.0 1.5 10.0
Snack bagel, whole grain (Natural 3.0 0.0 0.0 1.0 1.5 0.0
Day Total 68.0 18.9 3.3 24.0 18.7 1228.8
Mon 04- Breakfast bagel, blueberry (Natural Ovens) 2.5 0.0 0.0 0.5 1.0 0.0
24-2023
Lunch quesadilla, cheese (Taco Bell) 25.0 12.0 0.5 50.0
Dinner macaroni & cheese, original 3.0 1.5 10.0
Snack iced tea, sweet, Snapple 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 30.5 13.5 0.5 0.5 1.0 60.0
Average Day Total 40.7 13.3 1.3 10.0 9.1 440.0
Day Meal Item B12 (mcg) C (mg) D (mcg) E-Toco (mg) Fola (mcg) Calc (mg)
Fri 04-21- Breakfast macaroni & cheese, yummy 0.0 110.0
2023
Lunch pizza, thin crust, cheese, 14" 0.4 2.3 0.0 1.0 73.0 218.9
Snack crisps, potato, barbecue, oven 0.0 21.3
pineapple, canned, chunks, in 0.0 23.7 0.0 0.0 12.4 34.9
Day Total 0.4 25.9 0.0 1.0 85.4 385.1
Sat 04- Breakfast scrambled eggs (USDA) 3.3 0.0 7.9 5.1 158.4 290.4
22-2023
mashed potatoes (USDA: Fast 0.3 0.0 0.0 2.0 43.6 87.1
Dinner juice, orange, original, low pulp, 108.0 0.0 80.0 40.0
macaroni & cheese, original 0.0 100.0
Snack bagel, whole grain (Natural 0.0 40.0
Day Total 3.7 108.0 7.9 7.1 282.0 557.5
Day Meal Item B12 (mcg) C (mg) D (mcg) E-Toco (mg) Fola (mcg) Calc (mg)
Mon 04- Breakfast bagel, blueberry (Natural Ovens) 0.0 40.0
24-2023
Lunch quesadilla, cheese (Taco Bell) 1.2 450.0
Dinner macaroni & cheese, original 0.0 100.0
Snack iced tea, sweet, Snapple 0.0 0.0
Day Total 0.0 1.2 0.0 0.0 0.0 590.0
Average Day Total 1.4 45.0 2.6 2.7 122.5 510.9
Day Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)
Fri 04-21- Breakfast macaroni & cheese, yummy 1.1 270.0 560.0
2023
Lunch pizza, thin crust, cheese, 14" 1.3 18.2 224.2 151.2 563.9 1.2
Snack crisps, potato, barbecue, oven 0.0 560.0 426.7
pineapple, canned, chunks, in 0.7 34.9 14.9 303.8 2.5 0.2
Day Total 3.1 53.1 239.1 1285.0 1553.1 1.5
Sat 04- Breakfast scrambled eggs (USDA) 5.8 48.4 726.0 580.8 638.0 4.6
22-2023
mashed potatoes (USDA: Fast 1.5 72.6 285.6 1384.2 1481.0 1.1
Dinner juice, orange, original, low pulp, 0.0 44.8 880.0 33.3
macaroni & cheese, original 1.8 570.0
Snack bagel, whole grain (Natural 1.8 260.0
Day Total 10.9 165.8 1011.6 2845.0 2982.4 5.6
Mon 04- Breakfast bagel, blueberry (Natural Ovens) 1.8 270.0
24-2023
Lunch quesadilla, cheese (Taco Bell) 2.7 990.0
Dinner macaroni & cheese, original 1.8 570.0
Snack iced tea, sweet, Snapple 0.0 10.0
Day Total 6.3 0.0 0.0 0.0 1840.0 0.0
Average Day Total 6.8 73.0 416.9 1376.7 2125.1 2.4
Day Meal Item Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)
Fri 04-21- Breakfast macaroni & cheese, yummy 0.0 0.0 0.0 0.4
2023
Lunch pizza, thin crust, cheese, 14" 0.3 2.0 0.0 0.0 0.0 0.7
Snack crisps, potato, barbecue, oven 0.0 0.0 0.0 0.0
pineapple, canned, chunks, in 0.0 0.0 0.0 0.0 1.0 0.0
Day Total 0.3 2.1 0.0 0.0 1.0 1.1
Sat 04- Breakfast scrambled eggs (USDA) 0.8 9.7 0.0 0.0 0.0 0.0
22-2023
mashed potatoes (USDA: Fast 0.9 5.6 0.0 0.0 0.0 0.0
Dinner juice, orange, original, low pulp, 0.0 0.0 0.0 0.0 2.2 0.0
macaroni & cheese, original 0.0 0.0 0.0 0.3
Snack bagel, whole grain (Natural 0.3 0.0 0.0 0.0 0.0
Day Total 2.0 15.3 0.0 0.0 2.2 0.3
Mon 04- Breakfast bagel, blueberry (Natural Ovens) 0.3 0.0 0.0 0.0 0.0
24-2023
Lunch quesadilla, cheese (Taco Bell) 0.0 0.0 1.5
Dinner macaroni & cheese, original 0.0 0.0 0.0 0.3
Snack iced tea, sweet, Snapple 0.0 0.0 0.0 0.0 0.0
Day Total 0.3 0.0 0.0 0.0 0.0 1.8
Average Day Total 0.9 5.8 0.0 0.0 1.1 1.1
Day Meal Item MyGrn (oz MyVeg MyProt (oz XxFruit XxOCarb XxStarch
eq) (cup) eq)
Fri 04-21- Breakfast macaroni & cheese, yummy 3.3 0.0 0.0 0.0 0.0 3.7
2023
Lunch pizza, thin crust, cheese, 14" 1.4 0.0 0.0 0.0 0.0 1.6
Snack crisps, potato, barbecue, oven 0.0 0.0 0.0 0.0 0.0 3.9
pineapple, canned, chunks, in 0.0 0.0 0.0 2.6 0.0 0.0
Day Total 4.8 0.0 0.0 2.6 0.0 9.2
Sat 04- Breakfast scrambled eggs (USDA) 0.0 0.0 8.8 0.0 0.0 0.0
22-2023
mashed potatoes (USDA: Fast 0.0 2.0 0.0 0.0 0.0 4.7
Dinner juice, orange, original, low pulp, 0.0 0.0 0.0 3.6 0.0 0.0
macaroni & cheese, original 2.8 0.0 0.0 0.0 0.0 3.1
Snack bagel, whole grain (Natural 2.4 0.0 0.0 0.0 0.0 2.7
Day Total 5.2 2.0 8.8 3.6 0.0 10.5
Mon 04- Breakfast bagel, blueberry (Natural Ovens) 2.8 0.0 0.0 0.0 0.0 3.1
24-2023
Lunch quesadilla, cheese (Taco Bell) 2.2 0.0 0.0 0.0 0.0 2.5
Dinner macaroni & cheese, original 2.8 0.0 0.0 0.0 0.0 3.1
Snack iced tea, sweet, Snapple 0.0 0.0 0.0 0.0 3.0 0.0
Day Total 7.8 0.0 0.0 0.0 3.0 8.7
Average Day Total 5.9 0.7 2.9 2.1 1.0 9.5
^ Total Sugars includes those naturally occuring in food and added sugars.
Macronutrient Distribution
The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.
The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat,
and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated,
polyunsaturated, and other fats).
Source of Calories Calori Gram Percent Source of Fat (approx.) Fat (g) Percent
Protein 186 46.7 14 % Saturated Fat 13.3 33 %
Carbohydrates 760 190.6 58 % Mono Fat 10.0 24 %
Alcohol 0 0.0 0% Poly Fat 9.1 22 %
Fat (Total) 365 40.7 28 % Trans Fat 1.3 3%
Saturated Fat 120 13.3 9% Total (g) 40.7
Trans Fat 12 1.3 1%
Mono Fat 90 10.0 7%
Poly Fat 82 9.1 6%
Total 1311
Exchanges Ratios
Starch 9.50 Fruit 2.06 P:S ( Poly Fat / Saturated Fat ) 0.68 : 1
Summary
Daily Average 0 Calories
Your Daily Average put you in the Sedentary activity level, and suggests 2077 Calories to maintain your
current weight.
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size ( 957 g )
Added Sugar 0g
Oils & Empty Calories Dry Beans & Peas 3.0 cups weekly
Aim for 6.0 teaspoons of oils a day Starchy Vegetables 6.0 cups weekly
Limit your extra fats & sugars to 290 Calories a Other Vegetables 7.0 cups weekly
* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup
cooked beans.
Food List Report
The Food List report displays a simple list of foods that you have entered, along with their calorie values.
Fri 04-21-2023
1.0 dry svg macaroni & cheese, yummy cheddar, Mac & Trees, dry (Annie's) 290
1.0 slice pizza, thin crust, cheese, 14" (USDA: Fast Food) 230
40.0 ea crisps, potato, barbecue, oven baked (Lays) 320
1.0 cup pineapple, canned, chunks, in juice (USDA) 149
Day Total 989
Sat 04-22-2023
2.0 cup scrambled eggs (USDA) 656
2.0 cup mashed potatoes (USDA: Fast Food) 431
1.0 ea bagel, whole grain (Natural Ovens) 230
2.0 cup juice, orange, original, low pulp, premium (Minute Maid) 227
1.0 dry svg macaroni & cheese, original flavor, dry (Kraft) 250
Day Total 1793
Mon 04-24-2023
1.0 ea bagel, blueberry (Natural Ovens) 250
1.0 ea quesadilla, cheese (Taco Bell) 470
1.0 dry svg macaroni & cheese, original flavor, dry (Kraft) 250
1.0 btl iced tea, sweet, Snapple (Snapple) 180
Day Total 1150
Total 3932