All Daily Reports

A variety of reports and information combined into one document.

Profile Info
Personal: Hope Aguirre Female 19 yrs 5 ft 5 in 125 lb
Day(s): 2017 Oct 16, Nov 5, Nov 6
Activity Level: Active (Strive for an Active activity level.)
BMI: 20.8 Normal is 18.5 to 25.
Weight Change: Lose 2 lb per week Best not to exceed 2 lbs per week.

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 DRI Goal Notes
Basic Components
Calories 1,419.24
Protein (g) 45.36 10% - 35% of Calories (adults 19-70 yrs) *

Carbohydrates (g) 195.15 45% - 65% of Calories (adults 19-70 yrs) *

Dietary Fiber (g) 19.87

Fat (g) 44.15 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 14.19 Less than 10% of Calories +

Mono Fat (g) 15.77
Poly Fat (g) 14.19
Cholesterol (mg) 300.00 Less than 300 mg per day +
Water (g) 2,700.00

Vitamins
Vitamin A - RAE (mcg) 700.00
Vitamin B1 - Thiamin (mg) 1.10
Vitamin B2 - Riboflavin (mg) 1.10
Vitamin B3 - Niacin (mg) 14.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *
Vitamin C (mg) 75.00 Do not exceed 2000 mg *
Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg) 15.00
Folate (mcg) 400.00 Women of child bearing age should take a
supplement *
Minerals
Calcium (mg) 1,000.00 Do not exceed 2500 mg *
Iron (mg) 18.00 Do not exceed 45 mg *
Magnesium (mg) 310.00 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00
Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people +

Zinc (mg) 8.00 Do not exceed 40 mg *

Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ 2010 Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

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 1,247.52 1,419.24 88 %
Calories from Fat 356.33 397.39 90 %
Calories from SatFat 64.11 127.73 50 %
Protein (g) 64.96 45.36* 143 %
Carbohydrates (g) 167.73 195.15 86 %
Sugar (g) 81.67
Dietary Fiber (g) 27.03 19.87 136 %
Soluble Fiber (g) 2.36
InSoluble Fiber (g) 6.78
Fat (g) 39.59 44.15 90 %
Saturated Fat (g) 7.12 14.19 50 %
Trans Fat (g) 0.03
Mono Fat (g) 11.12 15.77 70 %
Poly Fat (g) 8.35 14.19 59 %
Cholesterol (mg) 103.29 300.00 34 %
Water (g) 2,569.35 2,700.00 95 %
Vitamins
Vitamin A - RAE (mcg) 830.30 700.00 119 %
Vitamin B1 - Thiamin (mg) 1.02 1.10 93 %
Vitamin B2 - Riboflavin (mg) 1.50 1.10 136 %
Vitamin B3 - Niacin (mg) 19.42 14.00 139 %
Vitamin B6 (mg) 2.00 1.30 154 %
Vitamin B12 (mcg) 5.91 2.40 246 %
Vitamin C (mg) 69.28 75.00 92 %
Vitamin D - mcg (mcg) 8.00 15.00 53 %
Vitamin E - Alpha 13.70 15.00 91 %
Folate (mcg) 348.18 400.00 87 %
Minerals
Calcium (mg) 820.39 1,000.00 82 %
Iron (mg) 14.74 18.00 82 %
Magnesium (mg) 399.97 310.00 129 %
Phosphorus (mg) 910.43 700.00 130 %
Potassium (mg) 3,086.19 4,700.00 66 %
Sodium (mg) 1,395.41 2,300.00 61 %
Zinc (mg) 5.88 8.00 74 %
Other
Omega-3 (g) 3.25
Omega-6 (g) 6.26
Alcohol (g) 0.00
Caffeine (mg) 93.84
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

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)
Mon 10- Breakfast oatmeal, plain, prepared with 1 cup 159.1 28.6 4.7 5.5
16-2017
almond butter, unsalted (USDA) 1 Tbs 98.2 79.9 5.9 3.4
banana, fresh, medium, 7" to 7 0.5 ea 52.5 1.7 0.6 0.6
honey, clover (Pure Sweet 1 Tbs 63.8 0.0 0.0 0.1
almond milk, original, 1 cup 30.0 22.5 0.0 1.0
Lunch edamame, frozen, in pods, 0.5 cup 100.0 27.0 0.0 8.0
tea bag, green (Lipton Tea) 1 bag 0.0 0.0 0.0 0.0
peanuts, raw (USDA) 0.2 cup 207.0 161.7 20.6 9.4
Dinner pasta, spaghetti, whole wheat, 1 cup 173.6 6.8 1.2 7.5
shrimp, steamed, large (USDA) 9 ea 58.9 7.5 2.2 11.3
 spinach, fresh, leaf (USDA) 10 ea 23.0 2.7 0.6 2.8
pasta sauce, tomato basil & 0.5 cup 80.0 22.5 0.0 2.0
juice, lemon, fresh (USDA) 1 Tbs 3.4 0.3 0.1 0.0
chicken breast, roasted, skinless 1 Tbs 14.4 2.8 0.8 2.7
Snack water, spring, LaCroix (Shasta) 1 cup 0.0 0.0 0.0 0.0
kombucha, multi-green, Classic 1 cup 35.0 0.0 0.0 1.0
spinach, fresh, chopped (USDA) 1 cup 6.9 1.0 0.1 0.8
mango, fresh, pieces (USDA) 0.5 cup 49.5 2.8 0.6 0.7
banana, fresh, medium, 7" to 7 1 ea 105.0 3.4 1.2 1.3
tea bag, green (Lipton Tea) (2) 1 bag 0.0 0.0 0.0 0.0
garlic cloves, fresh (USDA) 1 ea 4.5 0.1 0.0 0.2
water, municipal tap (USDA) 6 cup 0.0 0.0 0.0 0.0
Day Total -- 1264.8 371.3 38.5 58.4
Sun 11-05- Breakfast coconut water, natural (ZICO) 2 cntr 120.0 0.0 0.0 2.0
2017
Lunch salmon, atlantic, wild, baked, 5 oz 258.0 103.6 15.9 36.0
squash, butternut, baked, cubes 0.5 cup 41.0 0.8 0.1 0.9
green beans, fresh (USDA) 1 cup 31.0 1.8 0.4 1.8
teriyaki sauce, less sodium 2 Tbs 30.0 0.0 0.0 2.0
teriyaki sauce, less sodium 2 Tbs 30.0 0.0 0.0 2.0
Dinner chia seeds (Spectrum ) 1 Tbs 60.0 36.0 2.0
oatmeal, instant, quick, dry, 0.5 cup 153.5 23.8 4.0 5.3
almond milk, original, Almond 0.5 cup 30.0 11.2 0.0 0.5
honey, dark (Pure Sweet Honey) 1 Tbs 63.8 0.0 0.0 0.1
Snack energy bar, coconut cream pie, 1 ea 200.0 90.0 63.0 3.0
tea, black, brewed, with tap 1 cup 2.4 0.1 0.0 0.0
coffee, brewed, with tap water 1 cup 2.4 0.4 0.0 0.3
almond milk, original, Almond 0.5 cup 30.0 11.2 0.0 0.5
peanuts, raw (USDA) 0.1 cup 103.5 80.9 10.3 4.7
almonds, wasabi (Trader Joe's) 1 Tbs 42.5 33.7 2.2 1.5
energy bar, cashew cookie, 0.1 ea 28.8 14.6 2.8 0.6
water, municipal tap (USDA) 6 cup 0.0 0.0 0.0 0.0
Day Total -- 1226.8 408.2 98.8 63.4
Mon 11- Breakfast oatmeal, instant, quick, dry, 0.5 cup 153.5 23.8 4.0 5.3
06-2017
energy bar, cashew cookie, 1 ea 230.0 117.0 22.5 5.0
chia seeds, dried (USDA) 1 Tbs 51.0 29.0 3.1 1.7
honey, clover (Pure Sweet 1 Tbs 63.8 0.0 0.0 0.1
almond milk, original, Almond 0.5 cup 30.0 11.2 0.0 0.5
tea, black, brewed, with tap 1 cup 2.4 0.1 0.0 0.0
Lunch salmon, pink, baked, fillet 4 oz 173.5 53.9 9.8 27.9
green beans, fresh (USDA) 2 cup 62.0 3.6 0.7 3.6
squash, butternut, baked, cubes 0.5 cup 41.0 0.8 0.1 0.9
teriyaki sauce, less sodium 2 Tbs 30.0 0.0 0.0 2.0
Dinner mango, frozen, chunks (Trader 14 pce 90.0 0.0 0.0 1.0
banana, fresh, medium, 7" to 7 1 ea 105.0 3.4 1.2 1.3
kale, fresh, chopped (USDA) 1 cup 7.8 1.3 0.1 0.7
soy milk, vanilla (USDA: Silk) 1 cup 100.9 31.9 4.5 6.1
protein powder, whey, vanilla 1 scoop 110.0 13.5 9.0 17.0
Snack water, municipal tap (USDA) 9 cup 0.0 0.0 0.0 0.0
Day Total -- 1250.9 289.5 55.0 73.2
Average Day Total -- 1247.5 356.3 64.1 65.0

Day Meal Item Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Mon 10- Breakfast oatmeal, plain, prepared with 27.3 1.1 4.0 3.2
16-2017
almond butter, unsalted (USDA) 3.0 0.7 1.6 8.9
banana, fresh, medium, 7" to 7 13.5 7.2 1.5 0.2
honey, clover (Pure Sweet 17.0 16.0 0.0 0.0 0.0 0.0
almond milk, original, 1.0 0.0 1.0 2.5
 Lunch edamame, frozen, in pods, 9.0 1.0 4.0 3.0
tea bag, green (Lipton Tea) 0.0 0.0 0.0 0.0 0.0 0.0
peanuts, raw (USDA) 5.9 1.7 3.1 0.9 2.2 18.0
Dinner pasta, spaghetti, whole wheat, 37.2 1.1 6.3 0.8 5.5 0.8
shrimp, steamed, large (USDA) 0.7 0.0 0.0 0.0 0.0 0.8
spinach, fresh, leaf (USDA) 3.6 0.4 2.2 0.3
pasta sauce, tomato basil & 12.0 9.0 3.0 2.5
juice, lemon, fresh (USDA) 1.0 0.4 0.0 0.0 0.0 0.0
chicken breast, roasted, skinless 0.0 0.0 0.0 0.0 0.0 0.3
Snack water, spring, LaCroix (Shasta) 0.0 0.0 0.0 0.0 0.0 0.0
kombucha, multi-green, Classic 7.0 2.0 0.0
spinach, fresh, chopped (USDA) 1.1 0.1 0.7 0.1
mango, fresh, pieces (USDA) 12.4 11.1 1.3 0.7 0.5 0.3
banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4
tea bag, green (Lipton Tea) (2) 0.0 0.0 0.0 0.0 0.0 0.0
garlic cloves, fresh (USDA) 1.0 0.0 0.1 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 179.6 66.2 31.9 2.5 8.2 41.3
Sun 11-05- Breakfast coconut water, natural (ZICO) 30.0 28.0 0.0 0.0 0.0 0.0
2017
Lunch salmon, atlantic, wild, baked, 0.0 0.0 0.0 0.0 0.0 11.5
squash, butternut, baked, cubes 10.8 2.0 3.3 0.3 2.9 0.1
green beans, fresh (USDA) 7.0 3.2 2.7 1.1 1.6 0.2
teriyaki sauce, less sodium 6.0 6.0 0.0 0.0 0.0 0.0
teriyaki sauce, less sodium 6.0 6.0 0.0 0.0 0.0 0.0
Dinner chia seeds (Spectrum ) 4.0 4.0 4.0
oatmeal, instant, quick, dry, 27.4 0.4 4.1 2.6
almond milk, original, Almond 4.0 3.5 0.5 1.2
honey, dark (Pure Sweet Honey) 17.0 16.0 0.0 0.0 0.0 0.0
Snack energy bar, coconut cream pie, 27.0 21.0 5.0 10.0
tea, black, brewed, with tap 0.7 0.0 0.0 0.0 0.0 0.0
coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 0.0
almond milk, original, Almond 4.0 3.5 0.5 1.2
peanuts, raw (USDA) 2.9 0.9 1.6 0.4 1.1 9.0
almonds, wasabi (Trader Joe's) 1.2 0.5 0.7 3.7
energy bar, cashew cookie, 2.9 1.6 0.4 1.6
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 150.9 92.6 22.7 1.9 5.6 45.4
Mon 11- Breakfast oatmeal, instant, quick, dry, 27.4 0.4 4.1 2.6
06-2017
energy bar, cashew cookie, 23.0 13.0 3.0 13.0
chia seeds, dried (USDA) 4.4 3.6 3.2
honey, clover (Pure Sweet 17.0 16.0 0.0 0.0 0.0 0.0
almond milk, original, Almond 4.0 3.5 0.5 1.2
tea, black, brewed, with tap 0.7 0.0 0.0 0.0 0.0 0.0
Lunch salmon, pink, baked, fillet 0.0 0.0 0.0 0.0 0.0 6.0
green beans, fresh (USDA) 13.9 6.5 5.4 2.2 3.2 0.4
squash, butternut, baked, cubes 10.8 2.0 3.3 0.3 2.9 0.1
teriyaki sauce, less sodium 6.0 6.0 0.0 0.0 0.0 0.0
Dinner mango, frozen, chunks (Trader 21.0 13.0 2.0 0.0
banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4
kale, fresh, chopped (USDA) 1.4 0.4 0.6 0.2 0.3 0.1
soy milk, vanilla (USDA: Silk) 10.1 7.1 1.0 3.5
protein powder, whey, vanilla 6.0 4.0 1.5
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 172.7 86.2 26.5 2.8 6.4 32.2
Average Day Total 167.7 81.7 27.0 2.4 6.8 39.6
Day Meal Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Mon 10- Breakfast oatmeal, plain, prepared with 0.5 0.0 0.9 1.0 0.0 196.6
16-2017
almond butter, unsalted (USDA) 0.7 0.0 5.2 2.2 0.0 0.3
banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.0 0.0 44.2
honey, clover (Pure Sweet 0.0 0.0 0.0 0.0 0.0 3.6
almond milk, original, 0.0 0.0 1.5 0.5 0.0
Lunch edamame, frozen, in pods, 0.0 0.0 0.0 53.7
tea bag, green (Lipton Tea) 0.0 0.0 0.0 0.0 0.0
peanuts, raw (USDA) 2.3 0.0 8.9 5.7 0.0 2.4
Dinner pasta, spaghetti, whole wheat, 0.1 0.1 0.3 0.0 94.0
shrimp, steamed, large (USDA) 0.2 0.0 0.2 0.3 104.4 35.4
spinach, fresh, leaf (USDA) 0.1 0.0 0.0 0.1 0.0 91.4
pasta sauce, tomato basil & 0.0 0.0 0.0 104.4
juice, lemon, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 14.1
chicken breast, roasted, skinless 0.1 0.1 0.1 7.4 5.7
Snack water, spring, LaCroix (Shasta) 0.0 0.0 0.0 0.0 0.0 236.3
kombucha, multi-green, Classic 0.0 0.0 0.0 0.0 0.0
spinach, fresh, chopped (USDA) 0.0 0.0 0.0 0.0 0.0 27.4
mango, fresh, pieces (USDA) 0.1 0.0 0.1 0.0 0.0 68.8
banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4
tea bag, green (Lipton Tea) (2) 0.0 0.0 0.0 0.0 0.0
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 1.8
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 1420.6
Day Total 4.3 0.0 17.0 10.3 111.9 2489.0
Sun 11-05- Breakfast coconut water, natural (ZICO) 0.0 0.0 0.0 0.0 0.0
2017
Lunch salmon, atlantic, wild, baked, 1.8 3.8 4.6 100.6 84.5
squash, butternut, baked, cubes 0.0 0.0 0.0 0.0 0.0 90.0
green beans, fresh (USDA) 0.0 0.0 0.0 0.1 0.0 90.3
teriyaki sauce, less sodium 0.0 0.0 0.0 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0 0.0 0.0
Dinner chia seeds (Spectrum )
oatmeal, instant, quick, dry, 0.4 0.0 0.8 0.9 0.0 4.4
almond milk, original, Almond 0.0 0.0 0.0
honey, dark (Pure Sweet Honey) 0.0 0.0 0.0 0.0 0.0 3.6
Snack energy bar, coconut cream pie, 7.0 0.0 2.0 0.5 0.0
tea, black, brewed, with tap 0.0 0.0 0.0 0.0 0.0 236.3
coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 235.4
almond milk, original, Almond 0.0 0.0 0.0
peanuts, raw (USDA) 1.1 0.0 4.5 2.8 0.0 1.2
almonds, wasabi (Trader Joe's) 0.2 0.0 2.2 0.9 0.0
energy bar, cashew cookie, 0.3 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 1420.6
Day Total 11.0 0.0 13.4 9.9 100.6 2166.1
Mon 11- Breakfast oatmeal, instant, quick, dry, 0.4 0.0 0.8 0.9 0.0 4.4
06-2017
energy bar, cashew cookie, 2.5 0.0 0.0
chia seeds, dried (USDA) 0.3 0.0 0.2 2.5 0.0 0.6
honey, clover (Pure Sweet 0.0 0.0 0.0 0.0 0.0 3.6
almond milk, original, Almond 0.0 0.0 0.0
tea, black, brewed, with tap 0.0 0.0 0.0 0.0 0.0 236.3
Lunch salmon, pink, baked, fillet 1.1 0.0 1.8 1.1 62.4 80.1
green beans, fresh (USDA) 0.1 0.0 0.0 0.2 0.0 180.6
squash, butternut, baked, cubes 0.0 0.0 0.0 0.0 0.0 90.0
teriyaki sauce, less sodium 0.0 0.0 0.0 0.0 0.0
Dinner mango, frozen, chunks (Trader 0.0 0.0 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4
kale, fresh, chopped (USDA) 0.0 0.0 0.0 0.0 0.0 13.4
 soy milk, vanilla (USDA: Silk) 0.5 0.0 0.0 224.6

protein powder, whey, vanilla 1.0 35.0

Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 2130.8
Day Total 6.1 0.1 2.9 4.9 97.4 3052.9
Average Day Total 7.1 0.0 11.1 8.3 103.3 2569.4

Day Meal Item A-RAE B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)
(mcg)
Mon 10- Breakfast oatmeal, plain, prepared with 304.2 0.6 0.5 7.1 0.7 0.0
16-2017
almond butter, unsalted (USDA) 0.0 0.0 0.2 0.5 0.0 0.0
banana, fresh, medium, 7" to 7 1.9 0.0 0.0 0.4 0.2 0.0
honey, clover (Pure Sweet 0.0 0.0 0.1 0.1 0.0 0.0
almond milk, original, 0.4 3.0
Lunch edamame, frozen, in pods, 22.5
tea bag, green (Lipton Tea) 0.0
peanuts, raw (USDA) 0.0 0.2 0.0 4.4 0.1 0.0
Dinner pasta, spaghetti, whole wheat, 0.2 0.2 0.1 1.0 0.1 0.0
shrimp, steamed, large (USDA) 44.6 0.0 0.0 1.3 0.1 0.8
spinach, fresh, leaf (USDA) 468.8 0.1 0.1 0.7 0.1 0.0
pasta sauce, tomato basil &
juice, lemon, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
chicken breast, roasted, skinless 0.5 0.0 0.0 1.2 0.1 0.0
Snack water, spring, LaCroix (Shasta)
kombucha, multi-green, Classic 0.3 0.3 4.0 0.4 1.2
spinach, fresh, chopped (USDA) 140.6 0.0 0.0 0.2 0.0 0.0
mango, fresh, pieces (USDA) 44.6 0.0 0.0 0.6 0.1 0.0
banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0
tea bag, green (Lipton Tea) (2) 0.0
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 1031.8 1.5 1.9 22.2 2.4 5.0
Sun 11-05- Breakfast coconut water, natural (ZICO) 0.0
2017
Lunch salmon, atlantic, wild, baked, 18.4 0.4 0.7 14.3 1.3 4.3
squash, butternut, baked, cubes 571.7 0.1 0.0 1.0 0.1 0.0
green beans, fresh (USDA) 34.5 0.1 0.1 0.7 0.1 0.0
teriyaki sauce, less sodium 0.0
teriyaki sauce, less sodium 0.0
Dinner chia seeds (Spectrum )
oatmeal, instant, quick, dry, 0.0 0.2 0.1 0.4 0.0 0.0
almond milk, original, Almond
honey, dark (Pure Sweet Honey) 0.0 0.0 0.1 0.1 0.0 0.0
Snack energy bar, coconut cream pie, 0.0 0.0 0.1 0.8 0.1
tea, black, brewed, with tap 0.0 0.0 0.0 0.0 0.0 0.0
coffee, brewed, with tap water 0.0 0.0 0.2 0.4 0.0 0.0
almond milk, original, Almond
peanuts, raw (USDA) 0.0 0.1 0.0 2.2 0.1 0.0
almonds, wasabi (Trader Joe's) 0.0
energy bar, cashew cookie, 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 624.6 0.9 1.2 20.0 1.8 4.3
Mon 11- Breakfast oatmeal, instant, quick, dry, 0.0 0.2 0.1 0.4 0.0 0.0
06-2017
energy bar, cashew cookie, 0.0 0.0 0.1 0.4 0.1
chia seeds, dried (USDA) 0.1 0.0 0.9 0.0
honey, clover (Pure Sweet 0.0 0.0 0.1 0.1 0.0 0.0
almond milk, original, Almond
tea, black, brewed, with tap 0.0 0.0 0.0 0.0 0.0 0.0
Lunch salmon, pink, baked, fillet 47.6 0.1 0.1 10.9 0.8 5.4
 green beans, fresh (USDA) 69.0 0.2 0.2 1.4 0.3 0.0
squash, butternut, baked, cubes 571.7 0.1 0.0 1.0 0.1 0.0
teriyaki sauce, less sodium 0.0
Dinner mango, frozen, chunks (Trader 62.5
banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0
kale, fresh, chopped (USDA) 79.9 0.0 0.0 0.2 0.0 0.0
soy milk, vanilla (USDA: Silk) 0.5 3.0
protein powder, whey, vanilla 0.2
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 834.5 0.7 1.4 16.1 1.8 8.4
Average Day Total 830.3 1.0 1.5 19.4 2.0 5.9

Day Meal Item C (mg) D-mcg E-Toco

Fola (mcg) Calc (mg) Iron (mg)
(mcg) (mg)
Mon 10- Breakfast oatmeal, plain, prepared with 0.0 0.0 0.2 103.0 187.2 13.9
16-2017
almond butter, unsalted (USDA) 0.0 0.0 3.9 8.5 55.5 0.6
banana, fresh, medium, 7" to 7 5.1 0.0 0.1 11.8 3.0 0.2
honey, clover (Pure Sweet 0.1 0.0 0.0 2.1 1.0 0.0
almond milk, original, 0.0 2.5 6.8 450.0 0.4
Lunch edamame, frozen, in pods, 5.4 50.0 1.6
tea bag, green (Lipton Tea) 0.0 0.0 0.0
peanuts, raw (USDA) 0.0 0.0 3.0 87.6 33.6 1.7
Dinner pasta, spaghetti, whole wheat, 0.0 0.0 0.4 7.0 21.0 1.5
shrimp, steamed, large (USDA) 0.0 0.0 1.1 11.9 45.0 0.2
spinach, fresh, leaf (USDA) 28.1 0.0 2.0 194.0 99.0 2.7
pasta sauce, tomato basil & 1.2 20.0 0.7
juice, lemon, fresh (USDA) 5.9 0.0 0.0 3.0 0.9 0.0
chicken breast, roasted, skinless 0.0 0.0 0.0 0.3 1.3 0.1
Snack water, spring, LaCroix (Shasta)
kombucha, multi-green, Classic 100.0
spinach, fresh, chopped (USDA) 8.4 0.0 0.6 58.2 29.7 0.8
mango, fresh, pieces (USDA) 30.0 0.0 0.7 35.5 9.1 0.1
banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3
tea bag, green (Lipton Tea) (2) 0.0 0.0 0.0
garlic cloves, fresh (USDA) 0.9 0.0 0.0 0.1 5.4 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 42.7 0.0
Day Total 95.5 2.6 18.9 646.6 1060.3 24.8
Sun 11-05- Breakfast coconut water, natural (ZICO) 0.0 80.0
2017
Lunch salmon, atlantic, wild, baked, 0.0 41.1 21.2 1.4
squash, butternut, baked, cubes 15.5 0.0 1.3 19.5 42.0 0.6
green beans, fresh (USDA) 12.2 0.0 0.4 33.0 37.0 1.0
teriyaki sauce, less sodium 0.0 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0
Dinner chia seeds (Spectrum ) 64.0 1.0
oatmeal, instant, quick, dry, 0.0 0.0 0.2 13.0 21.1 1.7
almond milk, original, Almond 0.0 1.2 5.0 100.0 0.2
honey, dark (Pure Sweet Honey) 0.1 0.0 0.0 2.1 1.0 0.0
Snack energy bar, coconut cream pie, 0.0 0.4 8.0 20.0 1.1
tea, black, brewed, with tap 0.0 0.0 0.0 11.8 0.0 0.0
coffee, brewed, with tap water 0.0 0.0 0.0 4.7 4.7 0.0
almond milk, original, Almond 0.0 1.2 5.0 100.0 0.2
peanuts, raw (USDA) 0.0 0.0 1.5 43.8 16.8 0.8
almonds, wasabi (Trader Joe's) 0.0 20.0 0.3
energy bar, cashew cookie, 0.0 3.0 2.5 0.2
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 42.7 0.0
Day Total 27.8 2.5 13.9 180.0 573.0 8.7
Mon 11- Breakfast oatmeal, instant, quick, dry, 0.0 0.0 0.2 13.0 21.1 1.7
06-2017 energy bar, cashew cookie, 0.0 24.0 20.0 1.8

chia seeds, dried (USDA) 0.2 0.1 5.1 66.3 0.8

honey, clover (Pure Sweet 0.1 0.0 0.0 2.1 1.0 0.0
almond milk, original, Almond 0.0 1.2 5.0 100.0 0.2
tea, black, brewed, with tap 0.0 0.0 0.0 11.8 0.0 0.0
Lunch salmon, pink, baked, fillet 0.0 14.7 0.5 5.7 9.1 0.5
green beans, fresh (USDA) 24.4 0.0 0.8 66.0 74.0 2.0
squash, butternut, baked, cubes 15.5 0.0 1.3 19.5 42.0 0.6
teriyaki sauce, less sodium 0.0 0.0 0.0
Dinner mango, frozen, chunks (Trader 15.0 0.0 1.1
banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3
kale, fresh, chopped (USDA) 19.2 0.0 0.2 22.6 24.0 0.2
soy milk, vanilla (USDA: Silk) 0.0 3.0 24.6 302.6 1.1
protein powder, whey, vanilla 98.0 0.3
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 64.0 0.0
Day Total 84.6 18.9 8.3 218.0 827.9 10.7
Average Day Total 69.3 8.0 13.7 348.2 820.4 14.7

Day Meal Item Sodium Zinc (mg)

Magn (mg) Phos (mg) Potas (mg) Omega3 (g)
(mg)
Mon 10- Breakfast oatmeal, plain, prepared with 60.8 180.2 142.7 114.7 1.4 0.0
16-2017
almond butter, unsalted (USDA) 44.6 81.3 119.7 1.1 0.5 0.0
banana, fresh, medium, 7" to 7 15.9 13.0 211.2 0.6 0.1 0.0
honey, clover (Pure Sweet 0.4 1.0 10.5 0.6 0.0 0.0
almond milk, original, 35.0 170.0 1.5
Lunch edamame, frozen, in pods, 30.0
tea bag, green (Lipton Tea) 0.0
peanuts, raw (USDA) 61.3 137.2 257.3 6.6 1.2 0.0
Dinner pasta, spaghetti, whole wheat, 42.0 124.6 61.6 4.2 1.1 0.0
shrimp, steamed, large (USDA) 18.3 151.5 84.2 468.8 0.8 0.1
spinach, fresh, leaf (USDA) 79.0 49.0 558.0 79.0 0.5 0.1
pasta sauce, tomato basil & 400.0 420.0
juice, lemon, fresh (USDA) 0.9 1.2 15.7 0.2 0.0 0.0
chicken breast, roasted, skinless 2.5 19.9 22.4 6.5 0.1 0.0
Snack water, spring, LaCroix (Shasta) 5.3 0.0
kombucha, multi-green, Classic 10.0 0.0
spinach, fresh, chopped (USDA) 23.7 14.7 167.4 23.7 0.2 0.0
mango, fresh, pieces (USDA) 8.2 11.6 138.6 0.8 0.1 0.0
banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0
tea bag, green (Lipton Tea) (2) 0.0
garlic cloves, fresh (USDA) 0.8 4.6 12.0 0.5 0.0 0.0
water, municipal tap (USDA) 14.2 0.0 14.2 42.7 0.0 0.0
Day Total 404.7 815.8 2673.0 1386.3 7.7 0.4
Sun 11-05- Breakfast coconut water, natural (ZICO) 50.0 34.0 1340.0 120.0 0.0
2017
Lunch salmon, atlantic, wild, baked, 52.4 362.9 890.2 79.4 1.1 3.8
squash, butternut, baked, cubes 29.7 27.7 291.1 4.1 0.1 0.0
green beans, fresh (USDA) 25.0 38.0 211.0 6.0 0.2 0.1
teriyaki sauce, less sodium 640.0 0.0
teriyaki sauce, less sodium 640.0 0.0
Dinner chia seeds (Spectrum ) 40.0 2.4
oatmeal, instant, quick, dry, 55.9 166.0 146.6 2.4 1.5 0.0
almond milk, original, Almond 8.0 50.0 90.0 75.0
honey, dark (Pure Sweet Honey) 0.4 1.0 10.5 0.6 0.0 0.0
Snack energy bar, coconut cream pie, 40.0 60.0 300.0 5.0 0.6
tea, black, brewed, with tap 7.1 2.4 87.7 7.1 0.0 0.0
coffee, brewed, with tap water 7.1 7.1 116.0 4.7 0.0 0.0
 almond milk, original, Almond 8.0 50.0 90.0 75.0
peanuts, raw (USDA) 30.7 68.6 128.7 3.3 0.6 0.0
almonds, wasabi (Trader Joe's) 42.5
energy bar, cashew cookie, 10.0 18.8 36.2 0.0 0.2
water, municipal tap (USDA) 14.2 0.0 14.2 42.7 0.0 0.0
Day Total 378.6 886.5 3752.2 1747.8 4.5 6.3
Mon 11- Breakfast oatmeal, instant, quick, dry, 55.9 166.0 146.6 2.4 1.5 0.0
06-2017
energy bar, cashew cookie, 80.0 150.0 290.0 0.0 1.5
chia seeds, dried (USDA) 35.2 90.3 42.7 1.7 0.5 1.9
honey, clover (Pure Sweet 0.4 1.0 10.5 0.6 0.0 0.0
almond milk, original, Almond 8.0 50.0 90.0 75.0
tea, black, brewed, with tap 7.1 2.4 87.7 7.1 0.0 0.0
Lunch salmon, pink, baked, fillet 36.3 354.9 497.8 102.1 0.5 0.9
green beans, fresh (USDA) 50.0 76.0 422.0 12.0 0.4 0.1
squash, butternut, baked, cubes 29.7 27.7 291.1 4.1 0.1 0.0
teriyaki sauce, less sodium 640.0 0.0
Dinner mango, frozen, chunks (Trader 0.0 0.0
banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0
kale, fresh, chopped (USDA) 7.5 14.7 78.6 6.1 0.1 0.0
soy milk, vanilla (USDA: Silk) 39.4 302.6 95.9 0.6
protein powder, whey, vanilla 14.0 70.0 130.0 40.0
Snack water, municipal tap (USDA) 21.3 0.0 21.3 64.0 0.0 0.0
Day Total 416.7 1029.0 2833.3 1052.2 5.5 3.0
Average Day Total 400.0 910.4 3086.2 1395.4 5.9 3.3

Day Meal Item Omega6 (g) Alc (g) Caff (mg) MyFrt MyDry MyGrn

Mon 10- Breakfast oatmeal, plain, prepared with 1.0 0.0 0.0 0.0 0.0 1.7
16-2017
almond butter, unsalted (USDA) 2.2 0.0 0.0 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.4 0.0 0.0
honey, clover (Pure Sweet 0.0 0.0 0.0 0.0 0.0 0.0
almond milk, original, 0.0 0.0 0.0 1.5 0.0
Lunch edamame, frozen, in pods, 0.0 0.0 0.0 0.0 0.0
tea bag, green (Lipton Tea) 0.0 0.0 35.0 0.0 0.0 0.0
peanuts, raw (USDA) 5.7 0.0 0.0 0.0 0.0 0.0
Dinner pasta, spaghetti, whole wheat, 0.3 0.0 0.0 0.0 0.0 2.0
shrimp, steamed, large (USDA) 0.1 0.0 0.0 0.0 0.0 0.0
spinach, fresh, leaf (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pasta sauce, tomato basil & 0.0 0.0 0.0 0.0 0.0
juice, lemon, fresh (USDA) 0.0 0.0 0.0 0.1 0.0 0.0
chicken breast, roasted, skinless 0.1 0.0 0.0 0.0 0.0 0.0
Snack water, spring, LaCroix (Shasta) 0.0 0.0 0.0 0.0 0.0 0.0
kombucha, multi-green, Classic 0.0 22.0 0.0 0.0 0.0
spinach, fresh, chopped (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.5 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0
tea bag, green (Lipton Tea) (2) 0.0 0.0 35.0 0.0 0.0 0.0
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 9.4 0.0 92.0 1.7 1.5 3.7
Sun 11-05- Breakfast coconut water, natural (ZICO) 0.0 0.0 0.0 0.0 0.0 0.0
2017
Lunch salmon, atlantic, wild, baked, 0.8 0.0 0.0 0.0 0.0 0.0
squash, butternut, baked, cubes 0.0 0.0 0.0 0.0 0.0 0.0
green beans, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0 0.0 0.0
Dinner chia seeds (Spectrum ) 0.8 0.0 0.0 0.0 0.0 0.0
 oatmeal, instant, quick, dry, 0.9 0.0 0.0 0.0 0.0 1.7
almond milk, original, Almond 0.0 0.0 0.0 0.3 0.0
honey, dark (Pure Sweet Honey) 0.0 0.0 0.0 0.0 0.0 0.0
Snack energy bar, coconut cream pie, 0.0 0.0 0.0 0.0 1.7
tea, black, brewed, with tap 0.0 0.0 47.4 0.0 0.0 0.0
coffee, brewed, with tap water 0.0 0.0 94.7 0.0 0.0 0.0
almond milk, original, Almond 0.0 0.0 0.0 0.3 0.0
peanuts, raw (USDA) 2.8 0.0 0.0 0.0 0.0 0.0
almonds, wasabi (Trader Joe's) 0.0 0.0 0.0 0.0 0.0
energy bar, cashew cookie, 0.2 0.0 0.0 0.1 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 5.6 0.0 142.1 0.1 0.7 3.4
Mon 11- Breakfast oatmeal, instant, quick, dry, 0.9 0.0 0.0 0.0 0.0 1.7
06-2017
energy bar, cashew cookie, 2.0 0.0 0.0 0.9 0.0 0.0
chia seeds, dried (USDA) 0.6 0.0 0.0 0.0 0.0 0.0
honey, clover (Pure Sweet 0.0 0.0 0.0 0.0 0.0 0.0
almond milk, original, Almond 0.0 0.0 0.0 0.3 0.0
tea, black, brewed, with tap 0.0 0.0 47.4 0.0 0.0 0.0
Lunch salmon, pink, baked, fillet 0.1 0.0 0.0 0.0 0.0 0.0
green beans, fresh (USDA) 0.1 0.0 0.0 0.0 0.0 0.0
squash, butternut, baked, cubes 0.0 0.0 0.0 0.0 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0 0.0 0.0
Dinner mango, frozen, chunks (Trader 0.0 0.0 0.0 0.9 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0
kale, fresh, chopped (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
soy milk, vanilla (USDA: Silk) 0.0 0.0 0.0 1.0 0.0
protein powder, whey, vanilla 0.0 0.0 0.0 0.0 0.0
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 3.8 0.0 47.4 2.6 1.3 1.7
Average Day Total 6.3 0.0 93.8 1.5 1.2 2.9

Day Meal Item MyVeg MyProt XxFruit ExMeat ExVLMt ExMilk

Mon 10- Breakfast oatmeal, plain, prepared with 0.0 0.0 0.0
16-2017
almond butter, unsalted (USDA) 0.0 1.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.9
honey, clover (Pure Sweet 0.0 0.0 0.0
almond milk, original, 0.0 0.0 0.0
Lunch edamame, frozen, in pods, 0.0 2.0 0.0
tea bag, green (Lipton Tea) 0.0 0.0
peanuts, raw (USDA) 0.0 2.6 0.0
Dinner pasta, spaghetti, whole wheat, 0.0 0.0 0.0
shrimp, steamed, large (USDA) 0.0 1.7 0.0
spinach, fresh, leaf (USDA) 1.6 0.0 0.0
pasta sauce, tomato basil & 1.3 0.0 0.0
juice, lemon, fresh (USDA) 0.0 0.0 0.1
chicken breast, roasted, skinless 0.0 0.3 0.0
Snack water, spring, LaCroix (Shasta) 0.0 0.0
kombucha, multi-green, Classic 0.0 0.0 0.0
spinach, fresh, chopped (USDA) 0.5 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.8
banana, fresh, medium, 7" to 7 0.0 0.0 1.8
tea bag, green (Lipton Tea) (2) 0.0 0.0
garlic cloves, fresh (USDA) 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0
Day Total 3.4 7.6 3.6 0.0 0.0 0.0
Sun 11-05- Breakfast coconut water, natural (ZICO) 0.0 0.0 2.0
2017
 Lunch salmon, atlantic, wild, baked, 0.0 5.0 0.0

squash, butternut, baked, cubes 0.5 0.0 0.0

green beans, fresh (USDA) 0.9 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0
Dinner chia seeds (Spectrum ) 0.0 0.6 0.0
oatmeal, instant, quick, dry, 0.0 0.0 0.0
almond milk, original, Almond 0.0 0.0 0.0
honey, dark (Pure Sweet Honey) 0.0 0.0 0.0
Snack energy bar, coconut cream pie, 0.0 0.0 0.0
tea, black, brewed, with tap 0.0 0.0
coffee, brewed, with tap water 0.0 0.0
almond milk, original, Almond 0.0 0.0 0.0
peanuts, raw (USDA) 0.0 1.3 0.0
almonds, wasabi (Trader Joe's) 0.0 0.5 0.0
energy bar, cashew cookie, 0.0 0.2 0.2
water, municipal tap (USDA) 0.0 0.0

Day Total 1.4 7.5 2.2 0.0 0.0 0.0

Mon 11- Breakfast oatmeal, instant, quick, dry, 0.0 0.0 0.0
06-2017
energy bar, cashew cookie, 0.0 1.2 1.5
chia seeds, dried (USDA) 0.0 0.7 0.0
honey, clover (Pure Sweet 0.0 0.0 0.0
almond milk, original, Almond 0.0 0.0 0.0
tea, black, brewed, with tap 0.0 0.0
Lunch salmon, pink, baked, fillet 0.0 4.0 0.0
green beans, fresh (USDA) 1.8 0.0 0.0
squash, butternut, baked, cubes 0.5 0.0 0.0
teriyaki sauce, less sodium 0.0 0.0 0.0
Dinner mango, frozen, chunks (Trader 0.0 0.0 1.4
banana, fresh, medium, 7" to 7 0.0 0.0 1.8
kale, fresh, chopped (USDA) 0.1 0.0 0.0
soy milk, vanilla (USDA: Silk) 0.0 0.0 0.0
protein powder, whey, vanilla 0.0 0.0 0.0
Snack water, municipal tap (USDA) 0.0 0.0

Day Total 2.4 5.9 4.7 0.0 0.0 0.0

Average Day Total 2.4 7.0 3.5 0.0 0.0 0.0

Day Meal Item XxOCarb XxStarch XxVeg XxFat

Mon 10- Breakfast oatmeal, plain, prepared with 0.0 1.8 0.0 0.6
16-2017
almond butter, unsalted (USDA) 0.0 0.0 0.0 1.6
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0
honey, clover (Pure Sweet 1.1 0.0 0.0 0.0
almond milk, original, 0.0 0.0 0.0 0.5
Lunch edamame, frozen, in pods, 0.0 0.6 0.0 0.0
tea bag, green (Lipton Tea)
peanuts, raw (USDA) 0.0 0.0 0.0 3.0
Dinner pasta, spaghetti, whole wheat, 0.0 2.5 0.0 0.2
shrimp, steamed, large (USDA) 0.0 0.0 0.0 0.0
spinach, fresh, leaf (USDA) 0.0 0.0 0.7 0.0
pasta sauce, tomato basil & 0.0 0.8 0.0 0.5
juice, lemon, fresh (USDA) 0.0 0.0 0.0 0.0
chicken breast, roasted, skinless 0.0 0.0 0.0 0.0
Snack water, spring, LaCroix (Shasta)
kombucha, multi-green, Classic 0.5 0.0 0.0 0.0
spinach, fresh, chopped (USDA) 0.0 0.0 0.2 0.0
 mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0
tea bag, green (Lipton Tea) (2)
garlic cloves, fresh (USDA) 0.0 0.0 0.2 0.0
water, municipal tap (USDA)

Day Total 1.6 5.7 1.1 6.4

Sun 11-05- Breakfast coconut water, natural (ZICO) 0.0 0.0 0.0 0.0
2017
Lunch salmon, atlantic, wild, baked, 0.0 0.0 0.0 0.2
squash, butternut, baked, cubes 0.0 0.7 0.0 0.0
green beans, fresh (USDA) 0.0 0.0 1.4 0.0
teriyaki sauce, less sodium 0.4 0.0 0.0 0.0
teriyaki sauce, less sodium 0.4 0.0 0.0 0.0
Dinner chia seeds (Spectrum ) 0.0 0.0 0.0 0.8
oatmeal, instant, quick, dry, 0.0 1.8 0.0 0.5
almond milk, original, Almond 0.3 0.0 0.0 0.2
honey, dark (Pure Sweet Honey) 1.1 0.0 0.0 0.0
Snack energy bar, coconut cream pie, 1.8 0.0 0.0 2.0
tea, black, brewed, with tap
coffee, brewed, with tap water
almond milk, original, Almond 0.3 0.0 0.0 0.2
peanuts, raw (USDA) 0.0 0.0 0.0 1.5
almonds, wasabi (Trader Joe's) 0.0 0.0 0.0 0.7
energy bar, cashew cookie, 0.0 0.0 0.0 0.3
water, municipal tap (USDA)

Day Total 4.2 2.5 1.4 6.5

Mon 11- Breakfast oatmeal, instant, quick, dry, 0.0 1.8 0.0 0.5
06-2017
energy bar, cashew cookie, 0.0 0.0 0.0 2.3
chia seeds, dried (USDA) 0.0 0.0 0.0 0.6
honey, clover (Pure Sweet 1.1 0.0 0.0 0.0
almond milk, original, Almond 0.3 0.0 0.0 0.2
tea, black, brewed, with tap
Lunch salmon, pink, baked, fillet 0.0 0.0 0.0 0.0
green beans, fresh (USDA) 0.0 0.0 2.8 0.0
squash, butternut, baked, cubes 0.0 0.7 0.0 0.0
teriyaki sauce, less sodium 0.4 0.0 0.0 0.0
Dinner mango, frozen, chunks (Trader 0.0 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0
kale, fresh, chopped (USDA) 0.0 0.0 0.3 0.0
soy milk, vanilla (USDA: Silk) 0.7 0.0 0.0 0.7
protein powder, whey, vanilla 0.4 0.0 0.0 0.0
Snack water, municipal tap (USDA)

Day Total 2.8 2.5 3.0 4.4

Average Day Total 2.9 3.6 1.8 5.8

Calories and Fat

The Calories and Fats 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 252 65.0 20 % Saturated Fat 7.1 18 %
Carbohydrates 650 167.7 52 % Mono Fat 11.1 28 %
Alcohol 0 0.0 Poly Fat 8.3 21 %
Fat (Total) 345 39.6 28 % Trans Fat 0.0 0%
Saturated Fat 64 7.1 5% Total (g) 39.6
Trans Fat 0 0.0 0%
Mono Fat 100 11.1 8%
 Poly Fat 75 8.3 6%

Total 1248

*The N/A Fat category includes the glycerol portion of the fat
molecule (typically 5%), as well as any unavailable values for
saturated, mono, poly, and trans fats.

*The N/A Fat category includes the glycerol portion of the fat
molecule (typically 5%), as well as any unavailable values for
saturated, mono, poly, and trans fats.

Exchanges Ratios

Starch 3.58 Fruit 3.49 P:S ( Poly Fat / Saturated Fat ) 1.17 : 1

Other Carbs 2.89 Vegetables 1.84 Potassium : Sodium 2.21 : 1

Lean Meat Milk Calcium : Phosphorus 0.90 : 1

Alcohol CSI ( Cholesterol / Saturated Fat ) 12.36

Calorie Assessment
A close-up picture of the Calories consumed.

Calories to maintain current weight

Calories to maintain current weight 2419

Calorie adjustment for weight change of 2 lb (per week) -1000
Goal Calories 1419

Average Daily Intake & Expenditures

Average Intake 1248

Average Expenditure 1952

Calories For The Day Goal Intake Assessment

Total Calories 1419 1248 Below Goal

Carbohydrates (45-65% Calories) 639 to 922 650 In Range
Protein (10-35% Calories) 142 to 497 252 In Range
Fat (20-35% Calories) 284 to 497 345 In Range

Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal: 1419
Daily Activity Details

Summary
Daily Average 0 Calories
Your Daily Average put you in the Sedentary activity level, and suggests 1952 Calories to maintain your current
weight.

Nutrition Facts
Formats the analysis as a Nutrition Facts label.

Nutrition Facts
Serving Size ( 3402 g )

Amount Per Serving

Calories 1248 Calories from Fat 356

% Daily Value *

Total Fat 40g 90%

Saturated Fat 7g 50%

Trans Fat 0g

Cholesterol 103mg 34%

Sodium 1395mg 61%

Total Carbohydrates 86%

Dietary Fiber 27g 136%

Sugars 82g

Protein 65g 143%

Vitamin A 119% Vitamin C 92%

Calcium 82% Iron 82%

* Percent Daily Values are based on your custom

MyPlate
The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see ChooseMyPlate.gov for
more info).

Intake vs. Recommendation

1400 Calorie Pattern

Group Percent Comparison Amount *

Grains Intake 58 % 2.9 oz equivalent

Grains Recommendation 5.0 oz equivalent

Vegetables Intake 161 % 2.4 cup equivalent

Vegetables 1.5 cup equivalent

Fruits Intake 99 % 1.5 cup equivalent

Fruits Recommendation 1.5 cup equivalent

Dairy Intake 58 % 1.2 cup equivalent

Dairy Recommendation 2.0 cup equivalent
 Protein Foods Intake 176 % 7.0 oz equivalent
Protein Foods Recommendation 4.0 oz equivalent

Make Half Your Grains Whole Vary Your Vegetables

Aim for at least 2.5 whole grains a day Dark Green Vegetables 1.5 cups weekly

Orange Vegetables 1.0 cups weekly

Oils & Empty Calories Dry Beans & Peas 1.0 cups weekly
Aim for 4.0 teaspoons of oils a day Starchy Vegetables 2.5 cups weekly
Limit your extra fats & sugars to 171 Calories Other Vegetables 4.5 cups weekly

* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is a 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.

Amount Item Cals

Mon 10-16-2017
1.0 cup oatmeal, plain, prepared with water, fortified (USDA) 159
1.0 Tbs almond butter, unsalted (USDA) 98
0.5 ea banana, fresh, medium, 7" to 7 7/8" (USDA) 53
1.0 Tbs honey, clover (Pure Sweet Honey) 64
1.0 cup almond milk, original, unsweetened (Silk) 30
1.0 cup water, spring, LaCroix (Shasta) 0
0.5 cup edamame, frozen, in pods, organic (Seapoint Farms) 100
1.0 bag tea bag, green (Lipton Tea) 0
0.2 cup peanuts, raw (USDA) 207
1.0 cup kombucha, multi-green, Classic Kombucha (GT's Kombucha) 35
1.0 cup spinach, fresh, chopped (USDA) 7
0.5 cup mango, fresh, pieces (USDA) 50
1.0 ea banana, fresh, medium, 7" to 7 7/8" (USDA) 105
1.0 bag tea bag, green (Lipton Tea) 0
1.0 cup pasta, spaghetti, whole wheat, cooked (USDA) 174
9.0 ea shrimp, steamed, large (USDA) 59
10.0 ea spinach, fresh, leaf (USDA) 23
0.5 cup pasta sauce, tomato basil & garlic (USDA: Prego) 80
1.0 Tbs juice, lemon, fresh (USDA) 3
1.0 Tbs chicken breast, roasted, skinless (USDA) 14
1.0 ea garlic cloves, fresh (USDA) 4
6.0 cup water, municipal tap (USDA) 0
Day Total 1265
Sun 11-05-2017
2.0 cntr coconut water, natural (ZICO) 120
5.0 oz salmon, atlantic, wild, baked, fillet (USDA) 258
0.5 cup squash, butternut, baked, cubes (USDA) 41
1.0 cup green beans, fresh (USDA) 31
2.0 Tbs teriyaki sauce, less sodium (Kikkoman) 30
1.0 Tbs chia seeds (Spectrum ) 60
0.5 cup oatmeal, instant, quick, dry, unenriched (USDA) 153
0.5 cup almond milk, original, Almond Breeze (Blue Diamond Natural) 30
1.0 Tbs honey, dark (Pure Sweet Honey) 64
1.0 ea energy bar, coconut cream pie, Jocalat (Larabar) 200
1.0 cup tea, black, brewed, with tap water (USDA) 2
1.0 cup coffee, brewed, with tap water (USDA) 2
0.5 cup almond milk, original, Almond Breeze (Blue Diamond Natural) 30
0.1 cup peanuts, raw (USDA) 103
1.0 Tbs almonds, wasabi (Trader Joe's) 42
0.1 ea energy bar, cashew cookie, Larabar (Larabar) 29
 6.0 cup water, municipal tap (USDA) 0
2.0 Tbs teriyaki sauce, less sodium (Kikkoman) 30
Day Total 1227
Mon 11-06-2017
0.5 cup oatmeal, instant, quick, dry, unenriched (USDA) 153
1.0 ea energy bar, cashew cookie, Larabar (Larabar) 230
1.0 Tbs chia seeds, dried (USDA) 51
1.0 Tbs honey, clover (Pure Sweet Honey) 64
0.5 cup almond milk, original, Almond Breeze (Blue Diamond Natural) 30
1.0 cup tea, black, brewed, with tap water (USDA) 2
4.0 oz salmon, pink, baked, fillet (USDA) 173
2.0 cup green beans, fresh (USDA) 62
0.5 cup squash, butternut, baked, cubes (USDA) 41
2.0 Tbs teriyaki sauce, less sodium (Kikkoman) 30
9.0 cup water, municipal tap (USDA) 0
14.0 pce mango, frozen, chunks (Trader Joe's) 90
1.0 ea banana, fresh, medium, 7" to 7 7/8" (USDA) 105
1.0 cup kale, fresh, chopped (USDA) 8
1.0 cup soy milk, vanilla (USDA: Silk) 101
1.0 scoop protein powder, whey, vanilla (PR Nutrition) 110
Day Total 1251

Total 3743

Day Average 1248

Item Average 67