SalasK WB4

Nov 04, 2012
kathleen salas, afia4life@yahoo.com

Profile: Kathleen Salas, 3 Day Average
Profile
Active Profile:
Kathleen Salas
Height:
5 ft. 5 inches
Weight:
173.0 lbs.
Age:
20 years
BMI:
28.8
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2224 kcal
Protein
62.78 g
Carbohydrate
247.0 - 357.0 g
Fat, Total
48.0 - 85.0 g
No recommendation
Saturated Fat
< 22 g
Less than 10% of calories
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
Trans Fatty Acid
No recommendation
Cholesterol
< 300 mg
Less than 300mg recommended
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
Nov 04, 2012

Nutrient
DRI
Dietary Fiber, Total
25 g
Sugar, Total
No recommendation
Other
Water
2.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
75 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
700 g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
18 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
8 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 04, 2012

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Macronutrient Ranges
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,001-1,446 kCal
10%-35%
222-778 kCal
20%-35%
445-778 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
53%
24%
26%
0%
1,010 kCal
458 kCal
505 kCal
0 kCal
DA Plus 10 Page: 3
Nov 04, 2012

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
0%
25%
50%
75%
100%
7%
8%
4%
0%
6%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 04, 2012

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2224 kcal
1,921.77 kcal
Protein
62.78 g
114.5 g
Carbohydrate
247.0 - 357.0 252.41 g

g
48.0 - 85.0 g 56.07 g
Fat, Total
86%
182%
Fat
Saturated Fat
< 22 g
15.24 g
69%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
18.12 g
9.11 g
0.39 g
143.41 mg
Omega-6 Linoleic
12 g
8.28 g
Omega-3 Linolenic
1.1 g
0.69 g
Dietary Fiber, Total
25 g
32.88 g
Sugar, Total
100.1 g
Water
2.7 L
1.7 L
Alcohol
0g
Thiamin
1.1 mg
1.63 mg
148%
Riboflavin
1.1 mg
2.18 mg
198%
Niacin
14 mg
24.55 mg
175%
Vitamin B6
1.3 mg
2.39 mg
184%
Vitamin B12
2.4 g
3.63 g
151%
Folate (DFE)
400 g
741.86 g
185%
Vitamin C
75 mg
226.13 mg
302%
Vitamin D (ug)
15 g
2.73 g
Vitamin A (RAE)
700 g
1,277 g
182%
Vitamin A (IU)
2333 IU
21,415.93 IU
918%
Alpha-Tocopherol
15 mg
9.19 mg
Calcium
1000 mg
1,660.59 mg
166%
Iron
18 mg
20.17 mg
112%
Magnesium
310 mg
387.74 mg
125%
Potassium
4700 mg
3,709.95 mg
48%
Essential Fatty Acids

69%
63%
Carbohydrates
132%
Other
63%
Vitamins
18%
61%
Minerals
79%
DA Plus 10 Page: 5
Nov 04, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
8 mg
11.03 mg
138%
Sodium
1500 mg
3,136.07 mg
209%
DA Plus 10 Page: 6
Nov 04, 2012

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains
Goal*
8.0 oz. eq.
tips
Actual
2.5 oz. eq.
% Goal
31.4%
Vegetables
3.0 cup eq.
tips
1.2 cup eq.
39%
Fruits
2.0 cup eq.
tips
1.7 cup eq.
83.3%
Dairy
3.0 cup eq.
tips
0.3 cup eq.
10.7%
Protein Foods
6.5 oz. eq.
tips
1.8 oz. eq.
28.4%
80.7
22.3%
Empty Calories
362.0
Your results are based on a 2224 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 7.0 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.
DA Plus 10 Page: 7
Nov 04, 2012

Intake Spreadsheet for Nov 02, 2012

Item Name
smoothie
DINO'S GYROS Hummus. Pepper, Red,
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Salad Dressing, Italian
Water, Tap
Almonds, Dry Roasted, without Salt Added
Meal
Breakfast
Breakfast
Quantity
16 ounce(s)
3 tablespoon(s)
Wt(g)
453.59
45
Kcal(kcal)
289.1
90
Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
5 item(s)
5.87 ounce(s)
3 ounce(s)
8 fluid ounce(s)
16 ounce(s)
8 fluid ounce(s)
2 cup(s)
2 tablespoon(s)
8 fluid ounce(s)
1 ounce(s) - oz
(22 whole
kernels)
12 fluid ounce(s)
1 item(s) - 1
item is 1 bar
15
166.29
0
237
453.6
237
276
29.4
237
28.35
68.4
245.04
0
0
806.41
0
44.16
85.55
0
168.68
354.48
28
150
110
STARBUCKS Tall, Non Fat, Vanilla Latte

POWERBAR PRIA Chocolate Peanut Crunch
Snacks
Snacks
Item Name
smoothie
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Water, Tap
Protein(g)
17.73
3
Carb(g)
51.43
10.5
2,560.71
Fat(g)
3.07
5.25
2,057.35
Sat Fat(g)
0.68
0
1.34
18.89
0
0
59.64
0
3.45
0.11
0
5.97
9
5
124.14
Mono Fat(g)
0.28
0
10.1
18.46
0
0
65.17
0
8.89
3.07
0
6.01
28
16
217.63
Poly Fat(g)
0.44
0
2.6
10.98
0
0
34.24
0
0.19
8.34
0
14.76
0
3.5
82.94
Trans Fat(g)
0.01
0
0.41
6.42
0
0
17.2
0
0.03
1.32
0
1.14
0
2
29.19
Chol(mg)
21.47
0
0.64
3.01
0
0
8.62
23.61
1.38
0.73
0
0
3.66
13.8
0.04
0
0
0
0
0.06
0
39.72
0
0
163.07
229.26
Item Name
smoothie
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
DA Plus 10 Page: 8
Nov 04, 2012

Item Name
Water, Tap
Salad, Green
Water, Tap
Item Name
smoothie
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Water, Tap
Item Name
smoothie
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Water, Tap
Item Name
smoothie
Roasted
Mono Fat(g)
0
0.01
1.86
0
9.18
0
0
23.61
Omega-6(g)
0.38
0
Poly Fat(g)
0
0.09
3.8
0
3.68
0
0
13.8
Omega-3(g)
0.06
0
Trans Fat(g)
0
0
0
0
0
0
0
0.06
Diet Fiber(g)
7.42
3
Chol(mg)
0
0
0
0
0
5
0
229.26
Sugar(g)
33.32
1.5
1.21
0.62
0
0
3.27
0
0
3.39
0
3.68
0
0
12.56
Water(L)
0.27
0
0.17
0.11
0
0
0.28
0
0
0.42
0
0
0
0
1.04
Alcohol(g)
0
0
0.56
2.54
0
0
9.9
0
5.96
0
0
3.09
0
1
33.46
Thiamin(mg)
0.24
0
2.07
2.35
0
0
14.09
0
3.98
2.45
0
1.4
27
10
98.16
Ribo(mg)
0.43
0
0
0.12
0
0.24
0.25
0.24
0.26
0.02
0.24
0
0
0
1.62
Niacin(mg)
0.97
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.24
0
0.09
0.21
0
0
0.14
0
0.08
0
0
0.02
0
0.45
1.23
Vit B12(g)
0.8
0
0.04
0.36
0
0
0.63
0
0.14
0.01
0
0.27
0
0.51
2.39
Fol (DFE)(g)
96.15
0
20.52
2.04
6.52
386.02
DA Plus 10 Page: 9
Nov 04, 2012

Item Name
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Water, Tap
Item Name
smoothie
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Water, Tap
Item Name
smoothie
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Water, Tap
Niacin(mg)
0.74
1.53
0
0
8.76
0
1.52
0
0
1.01
0
6
20.52
Vit C(mg)
66.59
9
Vit B6(mg)
0.02
0.19
0
0
0.71
0
0.22
0.02
0
0.04
0
0.6
2.04
Vit D (ug)(g)
0
0
Vit B12(g)
0.03
0.51
0
0
1.57
0
0
0
0
0
0
3.6
6.52
Vit A (RAE)(g)
3.21
0
Fol (DFE)(g)
28.05
104.19
0
0
40.48
0
102.12
0
0
15.03
0
0
386.02
Vit A (IU)(IU)
17.79
0
0
71.08
0
0
31.33
0
64.03
0
0
0
0
36
278.04
Alpha-T(mg)
1.63
0
0
0.19
0
0
0.23
0
0
0
0
0
0
0
0.41
Calcium(mg)
326.15
30
0
103.52
0
0
241.47
0
157.32
0.59
0
0
0
0
506.11
Iron(mg)
2.04
1.08
0
796.29
0
0
1911.82
0
3135.36
10.58
0
0.28
500
750
7,122.13
Magn(mg)
60.45
0
0.17
0.81
0
0
3.42
0
0
1.47
0
6.75
0
0
14.24
12.15
525.25
0
7.11
969.82
7.11
35.88
2.06
7.11
75.69
350
300
2,648.34
0.7
1.4
0
0
12.73
0
1.74
0.19
0
1.09
0
3.6
24.56
6.9
34.51
0
2.37
83.86
2.37
30.36
0.88
2.37
79.66
0
60
363.73
DA Plus 10 Page: 10
Nov 04, 2012

Item Name
smoothie
Roasted
Crackers, Wheat
pizza
super food 4
Water, Tap
pasta
Water, Tap
Salad, Green
Water, Tap
Potas(mg)
835.19
0
Zinc(mg)
2.5
0
Sodium(mg)
124.56
210
31.05
322.23
0
2.37
760.89
2.37
474.72
14.11
2.37
201.85
0
0
2,647.15
0.26
2.16
0
0
6.14
0
0.58
0.04
0
0.94
0
2.25
14.86
137.7
436.64
0
7.11
2075.87
7.11
71.76
299.29
7.11
0.85
115
85
3,578
DA Plus 10 Page: 11
Nov 04, 2012


Item Name
Granola Bar, Fruit Filled, Non Fat
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
Meal
Breakfast
Breakfast
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Spinach, Chopped, Boiled, Drained
Water, Tap
Cashews, Oil Roasted
Breakfast
Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Carrots
Snacks
Apple, Medium
Snacks
Item Name
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Carrots
Apple, Medium
Item Name
Vitamin A
Quantity
2 ounce(s)
1 cup(s) Makes 1 cup
reconstituted
1 cup(s) - cubes
1 cup(s) - Whole
12 ounce(s)
1 cup(s) - Slices
8 fluid ounce(s)
8 fluid ounce(s)
12 ounce(s)
1 ounce(s)
0.5 cup(s)
8 fluid ounce(s)
0.5 cup(s) whole or halves
and pieces
1 cup(s) - Strips
or slices
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
Wt(g)
56.7
68
Kcal(kcal)
193.91
243.44
160
144
340.19
138
237
237
340.17
28.35
90
237
64.5
54.4
46.08
584.09
60.72
0
0
464.72
41.29
20.7
0
374.1
122
50.02
182
94.64
2,228.11
Sat Fat(g)
0.11
0.32
Protein(g)
3.35
23.87
Carb(g)
44
35.49
2,444.92
Fat(g)
0.51
0.49
1.34
0.96
40.73
1.46
0
0
56.59
0.79
2.67
0
10.86
1.13
0.47
144.24
Mono Fat(g)
0.14
0.13
13.06
11.06
85.51
14.56
0
0
17.92
10.25
3.38
0
19.27
11.69
25.13
291.3
Poly Fat(g)
0.2
0.02
0.3
0.43
9.33
0.44
0
0
17.32
0.04
0.23
0
30.81
0.29
0.31
60.52
Trans Fat(g)
0
0
0.08
0.02
1.32
0.03
0
0
5.21
0
0.04
0
5.47
0.05
0.05
12.71
Chol(mg)
0
12.24
22.7
10.38
1.11
179.51
DA Plus 10 Page: 12
Nov 04, 2012

Item Name
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Carrots
Apple, Medium
Item Name
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Carrots
Apple, Medium
Item Name
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Mono Fat(g)
0
0.06
0.15
0.12
0
0
5.35
0
0.01
0
16.72
0.02
0.01
22.7
Omega-6(g)
0.19
0.01
Poly Fat(g)
0.13
0.22
0.85
0.16
0
0
2.96
0
0.1
0
5.51
0.14
0.09
10.38
Omega-3(g)
0.01
0.01
Trans Fat(g)
0
0
0
0
0
0
1.11
0
0
0
0
0
0
1.11
Diet Fiber(g)
4.2
0
Chol(mg)
0
0
0
0
0
0
167.27
0
0
0
0
0
0
179.51
Sugar(g)
31.38
35.49
0.06
0.13
0.7
0.15
0
0
2.56
0
0.02
0
5.47
0.14
0.08
9.51
Water(L)
0.01
0
0.07
0.09
0.14
0
0
0
0.18
0
0.08
0
0.04
0
0.02
0.66
Alcohol(g)
0
0
1.44
2.88
9.22
2.35
0
0
2.13
0.15
2.16
0
2.13
3.42
4.37
34.43
Thiamin(mg)
0.02
0.28
12.58
7.04
3.94
10.89
0
0
4
6.37
0.39
0
3.23
5.78
18.91
139.98
Ribo(mg)
0.04
1.19
0.14
0.13
0.14
0.12
0.24
0.24
0.24
0.01
0.08
0.24
1.86
0
0
0
0
0
0
0
0
0
0
0
0.07
0.03
0.84
0.05
0
0
0.03
0.01
0.09
0
1.76
0.03
0.03
0.49
0.04
0
0
0.38
0.02
0.21
0
2.69
DA Plus 10 Page: 13
Nov 04, 2012

Item Name
Carrots
Apple, Medium
Item Name
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Carrots
Apple, Medium
Item Name
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Carrots
Apple, Medium
Item Name
Vitamin A
Cantaloupe
Strawberries
Water(L)
0
0.11
0.16
1.86
Niacin(mg)
0.23
0.61
Alcohol(g)
0
0
0
0
Vit B6(mg)
0.9
0.23
Thiamin(mg)
0.23
0.08
0.03
1.76
Vit B12(g)
0.1
2.71
Ribo(mg)
0.14
0.07
0.05
2.69
Fol (DFE)(g)
295.97
34
1.17
0.56
6.26
1.55
0
0
25.15
0.45
0.44
0
1.12
1.2
0.17
38.9
Vit C(mg)
0.96
3.81
0.12
0.07
0.12
0.03
0
0
1.85
0.03
0.22
0
0.21
0.17
0.08
4.01
Vit D (ug)(g)
0
7.48
0
0
0
0
0
0
0.75
0
0
0
0
0
0
3.56
Vit A (RAE)(g)
14.18
482.12
33.6
34.56
348.58
6.9
0
0
16.21
2.27
131.4
0
16.12
23.18
5.46
948.26
Vit A (IU)(IU)
278.4
1608.2
58.72
84.67
16.86
7.45
0
0
4.09
1.25
8.82
0
0.19
7.2
8.37
202.4
Alpha-T(mg)
0.15
0.01
0
0
0
0
0
0
0.28
0
0
0
0
0
0
7.76
Calcium(mg)
1.7
837.08
270.4
1.44
438.44
23.46
0
0
137.11
1.98
471.6
0
0
1018.7
5.46
2,864.89
Iron(mg)
2.27
0.21
5411.2
17.28
8758.83
458.16
0
0
1085.11
29.02
9432.9
0
0
20381.3
98.28
47,558.67
Magn(mg)
28.35
79.56
0.08
0.42
7.47
14.4
23.04
1,550.17
0.34
0.59
21.38
19.2
18.72
571.47
DA Plus 10 Page: 14
Nov 04, 2012

Item Name
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Carrots
Apple, Medium
Item Name
Vitamin A
Cantaloupe
Strawberries
greek pita sandwich
Nectarine
Water, Tap
Water, Tap
oven-fried chicken
apricot sauce
Water, Tap
Carrots
Apple, Medium
Alpha-T(mg)
0.52
1.06
0
0
1.62
0.02
1.87
0
0.59
0.81
0.33
7.47
Potas(mg)
124.74
1159.4
Calcium(mg)
271.96
8.28
7.11
7.11
165.97
5.09
122.4
7.11
27.74
40.26
10.92
1,550.17
Zinc(mg)
0.81
3
Iron(mg)
7.42
0.39
0
0
2.13
0.34
3.21
0
3.9
0.37
0.22
21.38
Sodium(mg)
13.61
373.32
427.2
220.32
701.98
277.38
2.37
2.37
1029.35
34.79
419.4
2.37
407.64
390.4
194.74
5,394.44
0.29
0.2
1.31
0.23
0
0
1.91
0.06
0.68
0
3.45
0.29
0.07
12.31
25.6
1.44
1338.01
0
7.11
7.11
774.36
469.2
63
7.11
8.39
84.18
1.82
3,174.25
Magn(mg)
47.46
12.42
2.37
2.37
75.45
5.08
78.3
2.37
176.09
14.64
9.1
571.47
DA Plus 10 Page: 15
Nov 04, 2012


Item Name
smoothie
Pasta, Fettuccine with Eggplant and Zucchini
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Meal
Breakfast
Lunch
Lunch
Dinner
Dinner
Dinner
Snacks
Snacks
Quantity
16 ounce(s)
1 serving(s)
8 fluid ounce(s)
2 ounce(s)
12 ounce(s)
8 fluid ounce(s)
8 fluid ounce(s)
1 item(s) - 2 5/8
in. diameter,
sphere
Item Name
smoothie
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Protein(g)
17.73
14.57
0
0.86
40.73
0
0
1.23
75.13
Mono Fat(g)
0.28
7.6
0
0
0.15
0
0
0.03
8.06
Omega-6(g)
0.38
1.63
0
0.04
0.7
0
0
0.02
2.78
Water(L)
0.27
0.35
1.62
Carb(g)
51.43
80.41
0
15.55
85.51
0
0
15.39
248.3
Poly Fat(g)
0.44
1.79
0
0.04
0.85
0
0
0.03
3.16
Omega-3(g)
0.06
0.16
0
0.01
0.14
0
0
0.01
0.38
Alcohol(g)
0
0
0
Item Name
smoothie
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Wt(g)
453.59
627.46
237
56.7
340.19
237
237
131
Kcal(kcal)
289.1
479.29
0
65.82
584.09
0
0
61.57
2,319.95
Fat(g)
3.07
12.11
0
0.1
9.33
0
0
0.16
24.77
Trans Fat(g)
0.01
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
7.42
8.71
0
2.27
9.22
0
0
3.14
30.75
Thiamin(mg)
0.24
0.65
1.91
1,479.86
Sat Fat(g)
0.68
1.77
0
0.02
1.32
0
0
0.02
3.81
Chol(mg)
21.47
0
0
0
0
0
0
0
21.47
Sugar(g)
33.32
12.22
0
0.44
3.94
0
0
12.25
62.17
Ribo(mg)
0.43
0.47
1.46
DA Plus 10 Page: 16
Nov 04, 2012

Item Name
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Orange
Item Name
smoothie
Water, Tap
yam fries
greek pita sandwich
Water, Tap
Water, Tap
Water(L)
0.24
0.04
0.14
0.24
0.24
0.11
1.62
Niacin(mg)
0.97
6.31
0
0.31
6.26
0
0
0.37
14.22
Vit C(mg)
66.59
34.69
0
10.11
16.86
0
0
69.69
197.95
Alpha-T(mg)
1.63
3.27
0
0.2
0.52
0
0
0.24
5.85
Potas(mg)
835.19
855.74
2.37
451.13
701.98
2.37
2.37
3,088.25
Alcohol(g)
0
0
0
0
0
0
0
Vit B6(mg)
0.24
0.52
0
0.16
0.12
0
0
0.08
1.12
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
Calcium(mg)
326.15
101.48
7.11
9.95
271.96
7.11
7.11
52.4
783.28
Zinc(mg)
2.5
1.89
0
0.13
1.31
0
0
5.92
Thiamin(mg)
0
0.06
0.84
0
0
0.11
1.91
Vit B12(g)
0.8
0
0
0
0
0
0
0
0.8
Vit A (RAE)(g)
3.21
0
0
3.92
438.44
0
0
14.41
459.99
Iron(mg)
2.04
4.69
0
0.3
7.42
0
0
0.13
14.58
Sodium(mg)
124.56
1167.02
7.11
5.03
1338.01
7.11
7.11
2,655.96
Ribo(mg)
0
0.02
0.49
0
0
0.05
1.46
Fol (DFE)(g)
96.15
393.8
0
13.49
348.58
0
0
39.3
891.32
Vit A (IU)(IU)
17.79
418.13
0
77.49
8758.83
0
0
294.75
9,566.98
Magn(mg)
60.45
88.08
2.37
11.82
47.46
2.37
2.37
13.1
228.01
DA Plus 10 Page: 17
Nov 04, 2012

Item Name
Orange
Potas(mg)
237.11
3,088.25
Zinc(mg)
0.09
5.92
Sodium(mg)
0
2,655.96
DA Plus 10 Page: 18
Nov 04, 2012

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 02, 2012
2057
2071
-14
Nov 03, 2012
2228
2071
157
Nov 04, 2012
1480
2071
-591
Total:
5765
6213
-448
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2224
1922
2071
-149
DA Plus 10 Page: 19

SalasK WB4

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Nov 04, 2012

kathleen salas, afia4life@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 04, 2012

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

247.0 - 357.0 252.41 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 04, 2012

Nov 04, 2012

3.0 cup eq.

1.2 cup eq.

2.0 cup eq.

1.7 cup eq.

3.0 cup eq.

0.3 cup eq.

6.5 oz. eq.

1.8 oz. eq.

Your results are based on a 2224 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

*MyPlate contains recommendations only for calorie levels up to 3,200

Nov 04, 2012

Intake Spreadsheet for Nov 02, 2012

STARBUCKS Tall, Non Fat, Vanilla Latte

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 03, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 02, 2012

Nov 03, 2012

Nov 04, 2012

Daily Caloric Summary

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