IsaacI WB4

Nov 10, 2012
Ishmael Isaac, crplpounds@hotmail.com

Profile: Main Profile, 3 Day Average
Profile
Active Profile:
Height:
Weight:
Age:
BMI:
Gender:
Activity Level:
Smoker:
Strict Vegetarian/Vegan:
DRI Goals
Main Profile
5 ft. 8 inches
190.0 lbs.
29 years
28.9
Male
Low Active
No
No
Nutrient
DRI
Energy
Kilocalories
Protein
Carbohydrate
Fat, Total
2867 kcal
68.95 g
315.0 - 455.0 g
62.0 - 108.0 g
Daily requirement based on grams per kilogram of body weight

No recommendation
Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
< 28 g
*
*
*
< 300 mg
Less than 10% of calories

No recommendation
No recommendation
No recommendation
Less than 300mg recommended
Essential Fatty Acids

Omega-6 Linoleic
Omega-3 Linolenic
17 g
1.6 g
Carbohydrates
Dietary Fiber, Total
Sugar, Total
38 g
*
No recommendation
3.7 L
*
No recommendation
Other
Water
Alcohol
Vitamins
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate (DFE)
Vitamin C
Vitamin D (ug)
Vitamin A (RAE)
Vitamin A (IU)
Alpha-Tocopherol
1.2 mg
1.3 mg
16 mg
1.3 mg
2.4 g
400 g
90 mg
15 g
900 g
3000 IU
15 mg
DRI Adequate Intake
Minerals
Calcium
Iron
Magnesium
Potassium
Zinc
Sodium
1000 mg
8 mg
400 mg
4700 mg
11 mg
1500 mg
DRI Adequate Intake
DRI Adequate Intake

DRI Adequate Intake
Nov 10, 2012

Macronutrient Ranges for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Carbs
45%-65%
Protein
10%-35%
Fats
20%-35%
Alcohol
0%
Recommende
d
1,290-1,864 48%
kCal
287-1,003
15%
kCal
573-1,003
41%
kCal
0 kCal
0%
Yours
1,156 kCal
352 kCal
986 kCal
0 kCal
Nov 10, 2012

Fat Breakdown for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Source of Fat
* Transfat data is not yet reported by all sources and therefore may be
under-represented.
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
11%
16%
8%
0%
6%
Nov 10, 2012

Intake vs. Goals for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Nutrient
DRI
Intake
Kilocalories
2867 kcal
2,420.91 kcal
84%
Protein
Carbohydrate
Fat, Total
68.95 g
315.0 - 455.0 g
62.0 - 108.0 g
88.09 g
289.1 g
109.61 g
128%
Saturated Fat
< 28 g
29.65 g
106%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
42.26 g
20.54 g
0.8 g
259.19 mg
86%
Omega-6 Linoleic
17 g
18.86 g
111%
Omega-3 Linolenic
1.6 g
1.1 g
69%
Dietary Fiber, Total
38 g
37.95 g
100%
Sugar, Total
101.61 g
Water
3.7 L
2.2 L
Alcohol
0g
Thiamin
1.2 mg
1.72 mg
143%
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate (DFE)
Vitamin C
Vitamin D (ug)
Vitamin A (RAE)
Vitamin A (IU)
Alpha-Tocopherol
1.3 mg
16 mg
1.3 mg
2.4 g
400 g
90 mg
15 g
900 g
3000 IU
15 mg
2.28 mg
26.49 mg
2.88 mg
4.27 g
521.2 g
237.51 mg
2.52 g
812.48 g
16,992.02 IU
20.34 mg
175%
166%
222%
178%
130%
264%
17%
90%
566%
136%
Calcium
1000 mg
865.85 mg
87%
Iron
Magnesium
Potassium
Zinc
Sodium
8 mg
400 mg
4700 mg
11 mg
1500 mg
19.47 mg
460.01 mg
3,848.57 mg
12.29 mg
4,127.39 mg
243%
115%
82%
112%
275%
Energy
Fat
Essential Fatty Acids

Carbohydrates
Other
60%
Vitamins
Minerals
Nov 10, 2012

MyPlate Analysis for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
6.3 oz. eq.
% Goal
63.4%
Vegetables
4.0 cup eq.
tips
3.5 cup eq.
88.4%
Fruits
2.5 cup eq.
tips
0 cup eq.
0%
Dairy
3.0 cup eq.
tips
0.7 cup eq.
21.7%
Protein Foods
7.0 oz. eq.
tips
6.5 oz. eq.
93%
432.5
84.5%
Empty Calories 512.0

Your results are based on a 2867 calorie pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly
Orange Vegetables = 2.0 cups weekly
Dry Beans &Peas = 3.0 cups weekly
Starchy Vegetables = 3.0 cups weekly
Other Vegetables = 6.5 cups weekly
Oils: Aim for 10.0 teaspoons
of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than
3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Nov 10, 2012

Intake Spreadsheet for Nov 06, 2012
Item Name
Meal
GENERAL MILLS
Breakfast
COCOA PUFFS Cereal
Milk, Low Fat, 1%
Breakfast
Quantity
0.75 cup(s)
Wt(g)
27
Kcal(kcal)
110
244
102.48
118
474
182
284.35
237
28
113.33
105.02
0
94.64
207.75
0
190
219.87
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Roasts, Separable Lean,
Roasted
Couscous, Cooked
Eggplant
Carrots, Fresh, Cooked
with Fat
Pepper, Bell or Sweet,
Green, Sauteed
Mushrooms, White, Stir
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Cookie, Chocolate Chip,
Prepared with Margarine
Total
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Dinner
8 fluid ounce(s) - 8 fl oz
is 1 cup
118 gram(s)
16 fluid ounce(s)
182 gram(s)
284.35 gram(s)
8 fluid ounce(s)
28 gram(s)
4 ounce(s)
Dinner
Dinner
Dinner
2 cup(s)
2 cup(s) - Cubes
1 cup(s) - Sliced
314
164
161
351.68
39.36
86.94
Dinner
100 gram(s)
100
127
Dinner
1 cup(s) - 1 cup sliced
108
28.08
Dinner
Dinner
Dinner
Snacks
Snacks
8 fluid ounce(s)
0.25 cup(s) - chopped
16 fluid ounce(s)
304 gram(s)
2 item(s) - 2 1/4 in.
diameter
245.6
40
474
304
32
90.87
16
0
91.2
156.16
3,650.28
2,017.05
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Protein(g)
1
Carb(g)
23
Fat(g)
1.5
Sat Fat(g)
0
8.22
1.29
0
0.47
6.15
0
4
32.39
12.18
26.95
0
25.13
34.61
0
4
0
2.37
0.39
0
0.31
7.03
0
18
9.01
1.54
0.13
0
0.05
0.87
0
1.5
3.32
11.9
1.66
1.19
72.91
9.35
12.86
0.5
0.31
3.99
0.09
0.06
0.76
0.78
4.22
11.85
1.59
3.87
4.36
0.36
0.04
0.17
0.44
0
1.85
1.82
23.48
3.74
0
22.95
18.69
0.05
0.04
0
0.46
9.06
0
0.02
0
0.05
2.58
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
Total
Protein(g)
1
Carb(g)
23
Fat(g)
1.5
Sat Fat(g)
0
8.22
77.21
12.18
298.43
2.37
65.22
1.54
12.61
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Total
Mono Fat(g)
0.5
Poly Fat(g)
0.5
Trans Fat(g)
0
Chol(mg)
0
0.68
0.04
0
0.01
1.99
0
2.5
3.85
0.09
0.09
0
0.09
3.48
0
0
1.32
0
0
0
0
0.02
0
0
0.06
12.2
0
0
0
0
0
0
85
0.07
0.03
1.77
0.2
0.12
1.26
0
0
0
0
0
0
2.34
5.9
0.17
0
0.01
0
0.11
3.32
0
0.01
0
0.15
2.69
0
0
0
0
0
0
0
0
0
10.24
17.2
16.07
0.08
107.44
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Total
Omega-6(g)
0
Omega-3(g)
0
Diet Fiber(g)
1
Sugar(g)
12
0.07
0.05
0
0.08
3.39
0
0
1.16
0.01
0.03
0
0.02
0.09
0
0
0.04
0
3.07
0
4.37
5.6
0
2
0
12.69
14.43
0
18.91
8.12
0
1
0
0.19
0.1
1.14
0.01
0.02
0.11
4.4
5.58
4.67
0.31
3.85
5.36
5.13
0.77
1.8
2.17
0.17
1.94
0
0.01
0
0.15
2.42
0
0
0
0
0.27
0
0.68
0
1.22
0.9
22.03
1.7
0
18.85
8
14.07
1.36
37.21
129.42
Item Name
Water(L)
Alcohol(g)
Thiamin(mg)
Ribo(mg)
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Total
0.38
0.43
0.22
0.09
0.47
0.16
0.23
0.24
0
0.07
0
0
0
0
0
0
0
0
0.05
0.04
0
0.03
0.06
0
0
0.64
0.45
0.09
0
0.05
0.11
0
0
0.51
0.23
0.15
0.14
0
0
0
0.2
0.06
0.11
0.08
0.06
0.06
0.08
0.04
0.05
0.1
0.1
0.5
0.22
0.04
0.47
0.28
0
0
0
0
0
0
0
0.02
0
0.1
0.06
0
0.01
0
0.06
0.06
3.19
1.88
2.52
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Total
Niacin(mg)
5
Vit B6(mg)
0.5
Vit B12(g)
1.5
Fol (DFE)(g)
149.31
0.23
0.78
0
0.17
0.55
0
0
8.68
0.09
0.43
0
0.08
0.51
0
0
0.58
1.15
0
0
0
0.1
0
0
1
12.2
23.6
0
5.46
15.91
0
0
0
3.09
1.06
1.01
0.16
0.14
0.23
0
0
0
47.1
36.08
22.54
0.58
0.2
4.31
0.05
21.6
0
0.05
0
0.54
0.44
0
0.05
0
0.14
0.03
0
0
0
0
0.03
0
7.6
0
9.12
15.04
26.47
3.17
3.77
365.56
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
Vit C(mg)
6
Vit D (ug)(g)
1
Vit A (RAE)(g)
17.86
Vit A (IU)(IU)
500
0
10.27
0
8.37
4.86
0
2.93
0
0
0
0
0
141.52
3.54
0
5.46
38.4
0
478.24
75.52
0
98.28
748.37
0
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 8
Pork, Loin, Center,
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Total
Vit C(mg)
6
Vit D (ug)(g)
1
Vit A (RAE)(g)
17.86
Vit A (IU)(IU)
500
0
0
0
2.93
0
0.57
141.52
0
2.27
478.24
0
9.07
0
3.61
5.64
0
0
0
0
1.64
1374.94
0
44.28
38309
177
14
273
0.22
0
2.96
0
24.62
0.1
0
0
0
0
0
0
0
0
85.12
45.76
0
0.8
0
1729.76
218.56
243.43
4.71
1,730.5
42,484.88
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Total
Alpha-T(mg)
0.21
Calcium(mg)
100
Iron(mg)
4.5
Magn(mg)
8
0.02
0.12
0
0.33
4.24
0
0
0.27
305
5.9
14.22
10.92
118.45
7.11
20
34
0.07
0.31
0
0.22
1.84
0
0.72
1.05
26.84
31.86
4.74
9.1
79.79
2.37
0
23.8
0.41
0.49
1.9
25.12
14.76
46.69
1.19
0.39
0.53
25.12
22.96
16.1
1.4
0.3
4.32
0.27
11.88
0
0.01
0
0.15
0
4.91
9.2
14.22
21.28
12.48
0.27
0.08
0
0.73
0.79
0
4
4.74
30.4
17.6
9.55
776.58
13.27
327.3
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
super food 3
Water, Tap
super food 2
super food 10
Water, Tap
super food 8
Pork, Loin, Center,
Potas(mg)
60
Zinc(mg)
3.75
Sodium(mg)
150
366
422.44
4.74
194.74
821.27
2.37
0
419.33
1.02
0.18
0
0.07
1.64
0
0
4.24
107.36
1.18
14.22
1.82
1655.35
7.11
0
97.47
Item Name
GENERAL MILLS
COCOA PUFFS Cereal
Milk, Low Fat, 1%
Roasted
Couscous, Cooked
Eggplant
with Fat
Green, Sauteed
Fried
Soda, Cola
Onions, Chopped
Water, Tap
super food 4
Total
Potas(mg)
60
Zinc(mg)
3.75
Sodium(mg)
150
366
1.02
107.36
182.12
377.2
365.47
0.82
0.26
0.32
15.7
3.28
492.66
134
0.06
17
427.68
0.62
12.96
4.91
58.4
4.74
340.48
71.68
0.05
0.07
0
0.3
0.3
9.82
1.6
14.22
3.04
115.52
4,257.58
13.7
2,720.31
Item Name
Waffle, Plain, Frozen,
Toasted
Peanut Butter, Smooth,
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Vegetables, Fast Food
Water, Tap
Yellow
BARILLA Pasta, Thin
Spaghetti, Whole Grain,
Dry
Sauce, Tomato, Canned
Onions, Chopped
Tomatoes, Red
Meal
Breakfast
Kcal(kcal)
205.92
Breakfast
Quantity
Wt(g)
2 item(s) - 4 in. diameter 66
square or round waffle
2 tablespoon(s)
32
Breakfast
Breakfast
Lunch
Lunch
151 gram(s)
16 fluid ounce(s)
118 gram(s)
1 item(s)
104.19
0
105.02
391.16
Lunch
Dinner
16 fluid ounce(s)
474
1 item(s) - Large 3 3/4 in. 186
long x 3 in. diameter
4 ounce(s) - 2 oz dry
112
0
50.22
2 cup(s)
488
0.5 cup(s) - chopped
80
1 item(s) - Medium
123
whole (2 3/5 in. diameter)
2 tablespoon(s)
10
117.12
32
22.14
Cheese, Parmesan,
Grated
Bread, Garlic, Toasted
M&M MARS TWIX
Caramel Cookie Bars
Total
Dinner
3 slice(s)
78
1 serving(s) - 1-2.06 oz. 58.4
package (2 bars)
2,604.4
283.14
293.17
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Protein(g)
4.75
Carb(g)
32.53
Fat(g)
6.34
Sat Fat(g)
1.08
8.03
6.26
16.12
3.29
1.09
0
1.29
20.11
27.33
0
26.95
38.45
0.24
0
0.39
17.71
0.08
0
0.13
7.98
0
1.86
0
11.76
0
0.39
0
0.06
14
82
6.44
0.88
1.08
3.85
26.25
7.47
4.78
0.41
0.88
0.08
0.25
2.86
0.12
0.03
0.03
1.73
6.65
2.87
39.1
37.84
10.95
14.51
2.11
11.07
72.88
341.14
73.73
27.73
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
Mono Fat(g)
3.24
Poly Fat(g)
1.45
Trans Fat(g)
0
Chol(mg)
9.9
7.59
4.44
0.01
0
0.07
0
0
0
0
0
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
151
474
118
154
188.16
400
43.1
2,235.34
Item Name
Toasted
without Salt Added
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Mono Fat(g)
3.24
Poly Fat(g)
1.45
Trans Fat(g)
0
Chol(mg)
9.9
7.59
4.44
0.04
6.77
0.09
1.82
0
0.72
0
55.44
0
0.03
0
0.21
0
0
0
0
0.13
0.01
0.04
0.84
0.36
0.01
0.1
0.12
0
0
0
0
0
0
0
8.8
5.02
1.75
3.07
0.37
0
0.2
0
4.09
25.47
12.1
0.92
78.23
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Omega-6(g)
1.24
Omega-3(g)
0.21
Diet Fiber(g)
1.58
Sugar(g)
3.31
4.41
0.02
1.92
2.95
0.06
0
0.05
1.55
0.02
0
0.03
0.19
1.36
0
3.07
2.16
23.37
0
14.43
7.87
0
0
0
0
0
1.67
0
4.65
12
0.34
0.01
0.1
0.09
0.01
0
0
0.02
7.32
1.36
1.48
0
20.74
3.39
3.23
0.09
2.8
0.35
0.27
0
2.26
0.64
0.36
28.18
11.01
0.78
36.82
116.58
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
Water(L)
0.02
Alcohol(g)
0
Thiamin(mg)
0.35
Ribo(mg)
0.46
0.02
0.03
0.12
0.47
0.09
0.07
0
0
0
0
0.1
0
0.04
0.56
0.11
0
0.09
0.26
0.47
0.17
0
0
0
0.05
0
0.05
Item Name
Toasted
without Salt Added
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Water(L)
0.02
Alcohol(g)
0
Thiamin(mg)
0.35
Ribo(mg)
0.46
0.02
0.03
0.44
0.07
0.12
0
0
0
0
0
0.12
0.04
0.05
0
0.32
0.02
0.02
0.05
0.02
0
0
0
0.31
0
0.24
0.12
2.08
1.63
1.78
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Niacin(mg)
5.87
Vit B6(mg)
0.69
Vit B12(g)
1.91
Fol (DFE)(g)
78.54
4.29
0.17
23.68
0.28
0
0.78
4.74
0.13
0
0.43
1.47
0
0
0
2
3.02
0
23.6
95.48
0
1.66
0
0.31
0
0
0
48.36
4.76
0.09
0.73
0.01
0.47
0.1
0.1
0
0
0
0
0.23
53.68
15.2
18.45
1
3.52
0.65
0.05
0
0.01
0.19
144.3
22.78
27.38
3.93
4.34
528.09
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Vit C(mg)
0
Vit D (ug)(g)
0
Vit A (RAE)(g)
262.68
Vit A (IU)(IU)
878.46
4.83
0
10.27
0.92
0
0
0
0.15
4.53
0
3.54
18.48
99.66
0
75.52
164.78
0
341.31
0
0
0
18.6
0
372
34.16
5.92
16.85
0
0
0
0
0.05
107.36
0
51.66
22.9
2113.04
1.6
1024.59
86.5
Item Name
Toasted
without Salt Added
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Vit C(mg)
0
Vit D (ug)(g)
0
Vit A (RAE)(g)
262.68
Vit A (IU)(IU)
878.46
0.16
0.35
0
0
90.48
11.68
395.8
39.13
414.77
0.2
591.91
5,251.08
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Alpha-T(mg)
0.65
Calcium(mg)
202.62
Iron(mg)
4.56
Magn(mg)
15.84
2.88
13.76
0.6
49.28
0.29
0
0.12
0.46
15.1
14.22
5.9
141.68
0.54
0
0.31
4.28
10.57
4.74
31.86
33.88
0
0
14.22
20.46
0
0.86
4.74
22.32
2.88
120
6.93
0.02
0.66
0.03
63.44
18.4
12.3
110.9
4.98
0.17
0.33
0.09
78.08
8
13.53
3.8
0.92
0.43
56.16
61.91
1.9
0.47
20.28
15.77
13.38
751.07
21.97
432.69
Item Name
Toasted
without Salt Added
super food 9
Water, Tap
super food 3
Cheeseburger, with
Condiments and
Water, Tap
Yellow
BARILLA Pasta, Thin
Dry
Onions, Chopped
Tomatoes, Red
Cheese, Parmesan,
Grated
M&M MARS TWIX
Caramel Cookie Bars
Total
Potas(mg)
95.04
Zinc(mg)
0.35
Sodium(mg)
481.8
207.68
0.93
5.44
288.41
4.74
422.44
274.12
0.11
0
0.18
3.36
3.02
14.22
1.18
1016.4
4.74
394.32
0
0.32
14.22
3.72
1615.28
116.8
291.51
12.5
0.98
0.14
0.21
0.39
2557.12
3.2
6.15
152.9
93.6
108.63
0.68
0.62
522.6
115.63
3,929.81
8.24
4,897.6
Item Name
Water, Tap
Eggs, Scrambled
Sausage, Pork, Patty,
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Peppers (Frijoles a la
Charra), Stewed
Tacos with Beef, Cheese
and Lettuce, Soft
super food 6
Total
Meal
Breakfast
Breakfast
Breakfast
Quantity
16 fluid ounce(s)
0.5 cup(s)
2.6 ounce(s)
Wt(g)
474
108.36
73.71
Kcal(kcal)
0
155.85
224.08
Lunch
Lunch
Dinner
Dinner
34 gram(s)
34 gram(s)
1.5 cup(s)
1.5 cup(s)
34
34
364.5
363
190
160
317.12
511.83
Dinner
306
630.36
Snacks
3 item(s) - 1 item is 1
taco
138 gram(s)
138
1,895.57
821.1
3,010.33
Item Name
Water, Tap
Eggs, Scrambled
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Protein(g)
0
13.05
11.12
Carb(g)
0
1.52
0
Fat(g)
0
10.84
19.56
Sat Fat(g)
0
3.25
6.48
4
1
7
20.65
16
23
61.02
35.03
13
7
5.47
32.34
4.5
4
0.78
11.31
28.31
61.91
29.83
12.71
29.06
114.19
29.26
227.73
71.83
189.87
5.56
48.6
Item Name
Water, Tap
Eggs, Scrambled
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Mono Fat(g)
0
4.32
8.71
Poly Fat(g)
0
1.57
2.62
Trans Fat(g)
0
0
0.16
Chol(mg)
0
422.41
53.07
0
0
1.72
14.75
0
0
2.58
3.89
0
0
0
0
0
0
0
39.93
9.92
4.83
1.23
76.5
44.69
84.11
17.93
33.43
0.01
1.4
0
591.91
Item Name
Water, Tap
Eggs, Scrambled
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Omega-6(g)
0
1.35
2.33
Omega-3(g)
0
0.04
0
Diet Fiber(g)
0
0
0
Sugar(g)
0
1.52
0
0
0
2.28
3.44
0
0
0.29
0.34
3
2
4.01
6.9
12
20
10.79
2.9
Item Name
Water, Tap
Eggs, Scrambled
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Omega-6(g)
0
1.35
Omega-3(g)
0
0.04
Diet Fiber(g)
0
0
Sugar(g)
0
1.52
4.18
0.49
8.87
4.8
17.92
31.5
0.01
1.16
15.04
39.82
6.8
58.82
Item Name
Water, Tap
Eggs, Scrambled
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Water(L)
0.47
0.08
0.04
Alcohol(g)
0
0
0
Thiamin(mg)
0
0.07
0.2
Ribo(mg)
0
0.48
0
0
0
0.29
0.27
0
0
0
0
0
0
0.33
0.38
0
0
0.17
0.16
0.18
0.55
0.4
0
1.34
0
0
0.12
1.64
1.33
2.54
Item Name
Water, Tap
Eggs, Scrambled
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Niacin(mg)
0
0.08
3.47
Vit B6(mg)
0
0.14
0.23
Vit B12(g)
0
1.17
0.63
Fol (DFE)(g)
0
47.65
0.74
0
0
4.44
3.92
0
0
0.46
0.36
0
0
0
0.33
0
0
134.87
119.79
8.81
0.18
2.57
293.76
4.9
25.62
0.18
1.54
0
4.69
73.14
669.94
Item Name
Water, Tap
Eggs, Scrambled
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Vit C(mg)
0
0
0.52
Vit D (ug)(g)
0
1.46
0.96
Vit A (RAE)(g)
0
0
9.58
Vit A (IU)(IU)
0
556.54
55.28
0
0
39.73
13.79
0
0
0
0
0
0
25.52
21.78
0
0
1705.78
434.56
0.31
0.23
58.14
486.54
0
54.35
0
2.65
0
115.02
1.38
3,240.09
Item Name
Water, Tap
Eggs, Scrambled
Raw
Alpha-T(mg)
0
1.1
0.14
Calcium(mg)
14.22
71.34
6.63
Iron(mg)
0
1.83
0.82
Magn(mg)
4.74
13.63
10.32
Item Name
Water, Tap
Eggs, Scrambled
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Alpha-T(mg)
0
1.1
0
0
2.7
0.54
Calcium(mg)
14.22
71.34
40
0
116.64
76.23
Iron(mg)
0
1.83
0.72
1.08
4.7
3.63
Magn(mg)
4.74
13.63
0
0
54.68
90.75
0.76
376.38
5.11
58.14
32.84
38.09
368.46
1,069.9
5.29
23.18
387.78
620.04
Item Name
Water, Tap
Eggs, Scrambled
Raw
super food 1
super food 5
Rice, Spanish
Beans, with Pork,
Tomatoes, and Chili
Charra), Stewed
and Lettuce, Soft
super food 6
Total
Potas(mg)
4.74
157.19
182.8
Zinc(mg)
0
1.17
1.6
Sodium(mg)
14.22
435.63
468.79
0
0
703.48
834.9
0
0
1.24
2.18
0
0
1049.76
1078.11
492.66
4.19
1713.6
982.56
3,358.33
4.55
14.93
4.14
4,764.25
Nov 10, 2012

Energy Balance for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Date
Nov 06, 2012
Nov 07, 2012
Nov 08, 2012
Total:
kCal Consumed
2017
2234
3010
7261
kCal Burned
2275
2275
2275
6825
Net kCal
-258
-41
735
436
kCal
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
2867
2420
2275
145

IsaacI WB4

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

IsaacI WB4

Uploaded by

Copyright:

Available Formats

Nov 10, 2012

Ishmael Isaac, crplpounds@hotmail.com

Daily requirement based on grams per kilogram of body weight

Less than 10% of calories

Essential Fatty Acids

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 10, 2012

Nov 10, 2012

Nov 10, 2012

Dietary Fiber, Total

Essential Fatty Acids

Nov 10, 2012

4.0 cup eq.

3.5 cup eq.

2.5 cup eq.

3.0 cup eq.

0.7 cup eq.

7.0 oz. eq.

6.5 oz. eq.

Empty Calories 512.0

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

Orange Vegetables = 2.0 cups weekly

Dry Beans &Peas = 3.0 cups weekly

Starchy Vegetables = 3.0 cups weekly

Other Vegetables = 6.5 cups weekly

Oils: Aim for 10.0 teaspoons

Nov 10, 2012

Intake Spreadsheet for Nov 06, 2012

1 cup(s) - 1 cup sliced

Intake Spreadsheet for Nov 07, 2012

Intake Spreadsheet for Nov 08, 2012

Nov 10, 2012

Daily Caloric Summary

You might also like