Report for 7-day Average *

Calorie Summary: GB Score

Your daily calorie goal: 1758

Food calories IN: 2084

91
Fitness calories OUT: 264
100
Calories OVER: 62

Nutrition Summary:
Nutrient Amount % Daily Value Evaluation

Total Calories 2082 high

Protein (g) 66

Protein (% calories) 13

Carbohydrate (g) 334

Carbs (% calories) 65 good

Total Fiber (g) 22 79% low

Total Sugars (g) 210

Added Sugars (g) 100

Added Sugars (% calories) 19.2 high

Total Fat (g) 52

Fat (% calories) 22 good

Saturated Fat (g) 20

Saturated Fat (% calories) 9 good

Trans-Fats (g) 0

Monounsaturated (g) 17

Polyunsaturated (g) 10

Cholesterol (mg) 214

Omega-3 Fatty Acids (g) 1.7 155% good

Omega-6 Fatty Acids (g) 10 83%

Omega-6 / Omega-3 Ratio 5.8 good

Calcium (mg) 1350 135% good

Copper (mcg) 1353 150%

Iron (mg) 10.1 56% low

Magnesium (mg) 314 101% good

Phosphorus (mg) 1272 182%

Potassium (mg) 3555 76% low

Selenium (mcg) 78 142%

Sodium (mg) 1966 85% good

Zinc (mg) 10.1 126% good

Total Vitamin A Activity (mcg RAE) 512 73% low

Thiamin (mg) 1.3 120%

Riboflavin (mg) 1.4 127%

Niacin (mg) 17 121% good

Vitamin B-6 (mg) 1.9 148% good

Dietary Folate Equivalents (mcg) 415 104% good

Vitamin B-12 (mcg) 4 166% good

Vitamin C (mg) 250 333% good

Vitamin D (mcg) 5.2 35% low

Vitamin E (mg) 8.7 58% low

Vitamin K (mcg) 167 186%

Choline (mg) 314 74% low

Caffeine (mg) 44

Glycemic Load () 178 high

Retinol (mcg) 324

Fatty Acid PUFA 20:5 (g) 0

* Only days with registered calorie intake greater than 700 kcal are used to generate this 7-day average.
Please report all data. This report is an average of data from 11/21/2023, 11/22/2023, 11/23/2023.
 Report for 7-day Average

Food Log

Food Serving Size Meal Calories (kcal)

11/21/2023
milk, lowfat (1%) 1 cup (244g) Breakfast 102
banana - fresh 1 large (136g) Breakfast 121
Quaker - 100% Natural Granola Oats & Honey & Raisins cereal 1 oz (28.4g) Breakfast 118
spaghetti, with tomato sauce, with meat, homemade 1 cup (248g) Lunch 265
Fanta - fruit flavors 1 small can - 8 fl oz (246.4g) Lunch 118
cheese, Parmesan, dry (grated) 1 tbsp (6.3g) Lunch 27
chicken, breaded chicken, chicken tenders or fingers 1 serving 3 oz (85.1g) Dinner 233
broccoli, cooked from fresh 1 cup, whole pieces (97g) Dinner 34
potatoes, mashed, prepared from fresh 1 serving 1/2 cup (105g) Dinner 114
juice, orange juice, fortified with calcium and vitamin D 1 cup (249g) Dinner 117
corn on the cob, yellow or white 1 small (89g) Dinner 86
apple, with skin -fresh 1 small - 2 3/4" dia (149g) Snack 77
raspberries, red -fresh 1 cup, whole pieces (123g) Snack 64
blueberries -fresh 1 cup (148g) Snack 84
coffee, cafe latte 1 cup (243.2g) Snack 99
water, tonic water, regular, bottled 1 cup (244g) Snack 98
Greek yogurt, fruited, lowfat (1-2% fat) 1 cup (245g) Snack 229
blackberries -fresh 1 cup (144g) Snack 62
11/22/2023
juice, apple juice, unsweetened 1 cup (248g) Breakfast 114
potatoes, hashed brown, prepared from fresh 1 oz (28.4g) Breakfast 73
muffins, blueberry, commercial 1 small (66g) Breakfast 197
egg omelet, with ham and cheese 1 jumbo egg used (107.5g) Breakfast 258
fresh fruit cup 1 cup (158g) Lunch 70
fries, French fries, from a restaurant 1 cup (104g) Lunch 295
cheeseburger, quarter pound, with everything 1 oz (28.4g) Lunch 66
Dr. Pepper 1 small can - 8 fl oz (245.6g) Lunch 91
lettuce, mixed greens 1 cup (55g) Dinner 9
tomato -raw, fresh 1 small - 2 2/5" dia (91g) Dinner 16
beef, ground, 10% fat (90% lean meat) - cooked 1 medium patty - 1/4 lb (81.7g) Dinner 175
cucumber (without peel) -raw, fresh 1 cup, sliced (119g) Dinner 14
rice, Spanish rice (Mexican rice), without meat 1 cup (243g) Dinner 218
juice, orange juice, fortified with calcium and vitamin D 1 cup (249g) Dinner 117
Hershey's - Milk Chocolate Bar 1 regular size bar (43g) Snack 230
mango -fresh 1 cup, sliced (165g) Snack 99
water, spring, bottled 1 cup (237g) Snack 0
Gatorade - all flavors 1 cup (244g) Snack 63
11/23/2023
granola, homemade 1 oz (28.4g) Breakfast 121
juice, cranberry cocktail, commercial 1 cup (253g) Breakfast 137
blueberries -fresh 1 cup (148g) Breakfast 84
yogurt, plain, nonfat 1 cup (245g) Breakfast 137
Chick-fil-A - beverages, shakes, strawberry 1 small - 14 fl oz (453g) Lunch 608
Chick-fil-A - side items, fruit cup 1 small (93g) Lunch 50
Chick-fil-A - condiments, sauces, honey mustard 1 oz (28.4g) Lunch 37
Chick-fil-A - condiments, sauces, barbecue 1 oz (28.4g) Lunch 40
Chick-fil-A - chick-n-strips 1 strip (53.7g) Lunch 121
juice, lemonade, commercial 1 cup (248g) Dinner 99
lasagna, beef, homemade 1 serving 5 oz (141.8g) Dinner 230
Skittles 1 oz (28.4g) Snack 109
water, spring, bottled 1 cup (237g) Snack 0
muffins, blueberry, homemade 1 small (66g) Snack 197
juice, pineapple-orange juice, commercial 1 cup (250g) Snack 128
 Report for 7-day Average

Exercise Log

Exercise Duration (min) Burned Calories (kcal)

11/21/2023
stationary bicycling, light to moderate effort (51-89 watts) 15 69
machine tooling, operating punch press, moderate effort 30 144
treadmill, moderate pace 15 50
11/22/2023
machine tooling, operating punch press, moderate effort 30 144
Elliptical trainer, moderate effort 15 72
treadmill, moderate pace 15 50
11/23/2023
stationary bicycling, light to moderate effort (51-89 watts) 15 69
machine tooling, operating punch press, moderate effort 30 144
treadmill, moderate pace 15 50