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com Profile: Michelle Hernandez, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Michelle Hernandez 5 ft. 5 inches 110.0 lbs. 18 years 18.3 Female Not Pregnant Sedentary No No
Energy
Kilocalories Protein Carbohydrate Fat, Total 1444 kcal 42.41 g 157.0 - 227.0 g 31.0 - 54.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 14 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Carbohydrates
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 26 g * No recommendation
Other
Water Alcohol 2.3 L * No recommendation
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1 mg 1 mg 14 mg 1.2 mg 2.4 g 400 g 65 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1300 mg 15 mg 360 mg 4700 mg 9 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
Macronutrient Ranges
800 700 600
Calories
Alcohol
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
* Transfat data is not yet reported by all sources and therefore may be under-represented.
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
Intake vs. Goals for Nov 01, 2012, Nov 02, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 1444 kcal 42.41 g 1,083.67 kcal 57.48 g 75% 136%
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 14 g * * * < 300 mg 6.88 g 9.74 g 7.1 g 0.01 g 215.09 mg 49%
72%
Carbohydrates
Dietary Fiber, Total Sugar, Total 26 g * 13.5 g 108.08 g 52%
Other
Water Alcohol 2.3 L * 1.13 L 0g 49%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1 mg 1 mg 14 mg 1.2 mg 2.4 g 400 g 65 mg 15 g 700 g 2333 IU 15 mg 0.8 mg 1.1 mg 19.14 mg 1.61 mg 3.33 g 292.78 g 211.45 mg 2.02 g 395.88 g 7,289.19 IU 4.15 mg 28% 13% 57% 312% 73% 325% 80% 110% 137% 134% 139%
Minerals
Calcium Iron Magnesium Potassium 1300 mg 15 mg 360 mg 4700 mg 441.15 mg 5.95 mg 182.82 mg 2,260.55 mg 34% 40% 51% 48%
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
Nutrient Zinc Sodium DRI 9 mg 1500 mg Intake 4.81 mg 1,507.03 mg 0% 25% 50% 53% 100% 75% 100%
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
MyPlate Analysis for Nov 01, 2012, Nov 02, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 5.0 oz. eq. 2.0 cup eq. 1.5 cup eq. 3.0 cup eq. 5.0 oz. eq. 132.0
Actual 1.8 oz. eq. 1.1 cup eq. 2.5 cup eq. 0.8 cup eq. 5.4 oz. eq. 255.8
pattern.
Make Half Your Grains Whole! Aim for at least 2.5 oz. eq. whole
grains.
Vary Your Veggies! Aim
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 5.0 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.
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average Item Name PROGRESSO HEALTHY CLASSICS Chicken Rice with Vegetables Soup, Canned Water, Tap YOGURTLAND Frozen Yogurt, Plain Tart Item Name Eggs, Scrambled, No Added Fat Orange Bread, Wheat, Toasted Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted MRS. DASH Seasoning, Lemon Pepper Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked TREE TOP 100% Juice, Apple PROGRESSO HEALTHY CLASSICS Chicken Rice with Vegetables Soup, Canned Water, Tap YOGURTLAND Frozen Yogurt, Plain Tart Item Name Eggs, Scrambled, No Added Fat Orange Bread, Wheat, Toasted Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted MRS. DASH Seasoning, Lemon Pepper Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked TREE TOP 100% Juice, Apple PROGRESSO HEALTHY CLASSICS Chicken Rice with Vegetables Soup, Canned Water, Tap YOGURTLAND Frozen Yogurt, Plain Tart Item Name Eggs, Scrambled, No Added Fat Orange Bread, Wheat, Toasted Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted MRS. DASH Seasoning, Lemon Pepper Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked TREE TOP 100% Juice, Apple Mono Fat(g) 0.5 0 0 3.78 Omega-6(g) 0.55 0.02 0.36 0 0.5 0 0.22 0 0.44 0 0 2.09 Water(L) 0.05 0.11 0.01 0.24 0.06 0 0.12 0 0.22 0.24 0 1.04 Niacin(mg) 0.05 0.37 1.44 0 11.66 0 0.83 0.17 17.11 Poly Fat(g) 0.48 0 0 2.49 Omega-3(g) 0.02 0.01 0.04 0 0.03 0 0.06 0 0.02 0 0 0.17 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.07 0.08 0.04 0 0.51 0 0.14 0.04 0.95 Trans Fat(g) 0 0 0 0 Diet Fiber(g) 0 3.14 1.08 0 0 0 4.07 0 0.72 0 0 9.01 Thiamin(mg) 0.03 0.11 0.1 0 0.06 0 0.06 0.05 0.12 0 0 0.54 Vit B12(g) 0.58 0 0 0 0.29 0 0 0 0.97 Chol(mg) 16.73 0 0 287.62 Sugar(g) 1.34 12.25 1.48 0 0 0 3.49 26 0 0 78 122.56 Ribo(mg) 0.25 0.05 0.09 0 0 0 0.08 0.04 0.07 0 0 0.58 Fol (DFE)(g) 17.4 39.3 23 0 3.4 0 50.51 0 179.02
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average Item Name PROGRESSO HEALTHY CLASSICS Chicken Rice with Vegetables Soup, Canned Water, Tap YOGURTLAND Frozen Yogurt, Plain Tart Item Name Eggs, Scrambled, No Added Fat Orange Bread, Wheat, Toasted Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted MRS. DASH Seasoning, Lemon Pepper Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked TREE TOP 100% Juice, Apple PROGRESSO HEALTHY CLASSICS Chicken Rice with Vegetables Soup, Canned Water, Tap YOGURTLAND Frozen Yogurt, Plain Tart Item Name Eggs, Scrambled, No Added Fat Orange Bread, Wheat, Toasted Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted MRS. DASH Seasoning, Lemon Pepper Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked TREE TOP 100% Juice, Apple PROGRESSO HEALTHY CLASSICS Chicken Rice with Vegetables Soup, Canned Water, Tap YOGURTLAND Frozen Yogurt, Plain Tart Item Name Eggs, Scrambled, No Added Fat Orange Bread, Wheat, Toasted Water, Tap Chicken, Breast, Meat Only, Boneless, Skinless, Roasted MRS. DASH Seasoning, Lemon Pepper Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked TREE TOP 100% Juice, Apple Niacin(mg) 2.59 0 0 17.11 Vit C(mg) 0 69.69 0.05 0 0 0 28.06 72 0.72 0 0 170.51 Alpha-T(mg) 0.46 0.24 0.06 0 0.23 0 1.09 0.02 0 0 0 2.1 Potas(mg) 90.6 237.11 51.29 2.37 217.73 10 244.12 280 1,410.43 Vit B6(mg) 0.07 0 0 0.95 Vit D (ug)(g) 1.02 0 0 0 0.09 0 0 0 0 0 0 1.11 Calcium(mg) 46.8 52.4 37.95 7.11 12.76 0 35.07 0 23.9 7.11 120 343.1 Zinc(mg) 0.59 0.09 0.34 0 0.85 0 0.49 0.05 2.84 Vit B12(g) 0.1 0 0 0.97 Vit A (RAE)(g) 73.8 14.41 0 0 5.1 0 377.4 0 0 0 0 470.72 Iron(mg) 0.86 0.13 0.94 0 0.88 0 0.74 0 1.2 0 0 4.75 Sodium(mg) 217.8 0 140.53 7.11 62.94 0 357.76 25 1,367.13 Fol (DFE)(g) 45.41 0 0 179.02 Vit A (IU)(IU) 329.09 294.75 0 0 17.86 0 8395.73 0 1644.32 0 0 10,681.75 Magn(mg) 7.8 13.1 13.57 2.37 24.66 0 21.04 12 23.9 2.37 0 120.82
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average Item Name PROGRESSO HEALTHY CLASSICS Chicken Rice with Vegetables Soup, Canned Water, Tap YOGURTLAND Frozen Yogurt, Plain Tart Potas(mg) 274.85 2.37 0 1,410.43 Zinc(mg) 0.43 0 0 2.84 Sodium(mg) 458.88 7.11 90 1,367.13
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1% Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1%
Protein(g) 5.18 5.77 1.29 0.06 8.22 0.05 22.5 0 3.71 1.74 13.81 0 0.47 62.81 Mono Fat(g) 0.32 5.55 0.04 0 0.68 15.71
1,509.54 Fat(g) 1.72 11.99 0.39 0 2.37 0.04 7.19 0 0.64 0.5 17.87 0 0.31 43 Trans Fat(g) 0.01 0 0 0 0 0.01
1,220.91 Sat Fat(g) 0.4 1.83 0.13 0 1.54 0.01 1.11 0 0.12 0.05 5.2 0 0.05 10.45 Chol(mg) 0 0 0 0 12.2 142.56
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average Item Name Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1% Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1% Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1% Mono Fat(g) 0 2.38 0 0.06 0.1 6.56 0 0.01 15.71 Omega-6(g) 0.73 3.32 0.05 0 0.07 0 0.2 0 0.08 0.07 3.93 0 0.08 8.54 Water(L) 0.02 0 0.09 0 0.22 0.01 0.08 0 0.14 0.22 0.06 0.24 0.16 1.23 Niacin(mg) 2.97 3.29 0.78 0.03 0.23 21.16 Poly Fat(g) 0 2.88 0 0.27 0.1 4.04 0 0.09 11.7 Omega-3(g) 0.08 0.02 0.03 0 0.01 0 0.33 0 0.19 0.02 0.09 0 0.02 0.79 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.05 0.1 0.43 0.01 0.09 2.27 Trans Fat(g) 0 0 0 0 0 0 0 0 0.01 Diet Fiber(g) 2.1 1.92 3.07 0.04 0 0.05 0 0 5.15 0.5 0.8 0 4.37 17.99 Thiamin(mg) 0.23 0.03 0.04 0 0.05 0 0.26 0 0.1 0.22 0.1 0 0.03 1.06 Vit B12(g) 0 0 0 0 1.15 5.7 Chol(mg) 0 62.36 0 0 0 68 0 0 142.56 Sugar(g) 3.04 2.02 14.43 17.25 12.69 0.38 0 0 2.17 20.83 1.89 0 18.91 93.61 Ribo(mg) 0.14 0.03 0.09 0.01 0.45 0 0.43 0 0.19 0.07 0.17 0 0.05 1.62 Fol (DFE)(g) 49.5 22.08 23.6 0.42 12.2 406.54
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average Item Name Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1% Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1% Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Item Name Bread, Wheat Peanut Butter, Chunky Banana Honey Milk, Low Fat, 1% Niacin(mg) 0.01 8.91 0 0.86 0.99 2.92 0 0.17 21.16 Vit C(mg) 0.1 0 10.27 0.1 0 5.9 0 0 101.24 124 2.4 0 8.37 252.39 Alpha-T(mg) 0.09 1.51 0.12 0 0.02 0.02 0 0 2.26 0.1 1.73 0 0.33 6.19 Potas(mg) 91 178.8 422.44 10.92 366 3,110.66 Vit B6(mg) 0.01 0.93 0 0.31 0.1 0.17 0 0.08 2.27 Vit D (ug)(g) 0 0 0 0 2.93 0 0 0 0 0 0 0 0 2.93 Calcium(mg) 69 10.8 5.9 1.26 305 0.92 13.61 0 62.4 27.28 25 7.11 10.92 539.19 Zinc(mg) 0.59 0.67 0.18 0.05 1.02 6.77 Vit B12(g) 0 3.61 0 0 0 0.95 0 0 5.7 Vit A (RAE)(g) 0 0 3.54 0 141.52 0 13.61 0 120.12 24.8 12 0 5.46 321.05 Iron(mg) 1.76 0.46 0.31 0.09 0.07 0.01 0.91 0 1.05 0.5 1.78 0 0.22 7.14 Sodium(mg) 259.5 116.64 1.18 0.84 107.36 1,646.93 Fol (DFE)(g) 3.05 28.35 0 168.48 74.4 19 0 5.46 406.54 Vit A (IU)(IU) 1 0 75.52 0 478.24 0.92 45.36 0 2414.88 496 286.43 0 98.28 3,896.62 Magn(mg) 23 38.4 31.86 0.42 26.84 0.92 32.88 0 32.76 27.28 19 2.37 9.1 244.83
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average Item Name Juice, Lemon Salmon, Atlantic, Wild, Raw LAWRY'S Salt, Garlic Broccoli, Chopped, Boiled, Drained Juice, Orange, Fresh Squeezed Meatballs, Puerto Rican Style (Albondigas) Water, Tap Apple, Medium Potas(mg) 15.71 555.61 0 457.08 496 320 2.37 194.74 3,110.66 Zinc(mg) 0.01 0.73 0 0.7 0.12 2.63 0 0.07 6.77 Sodium(mg) 0.15 49.89 240 63.96 2.48 796 7.11 1.82 1,646.93
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Nov 04, 2012 Michelle Hernandez, michelleh_2011@yahoo.com Profile: Michelle Hernandez, 3 Day Average
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
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