Nov 04, 2012

patrick oltan, [email protected]

Profile: Main Profile, 3 Day Average
Profile
Active Profile:

Main Profile

Height:

6 ft.

Weight:

180.0 lbs.

Age:

19 years

BMI:

24.4

Gender:

Male

Activity Level:

Sedentary

Smoker:

No

Strict Vegetarian/Vegan:

No

DRI Goals
Nutrient

DRI

Energy
Kilocalories

2870 kcal

Protein

65.32 g

Carbohydrate

315.0 - 455.0 g

Fat, Total

62.0 - 108.0 g

No recommendation

Saturated Fat

< 28 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

17 g

Omega-3 Linolenic

1.6 g

Carbohydrates
Dietary Fiber, Total

38 g

DA Plus 10 Page: 1

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Nutrient
Sugar, Total

DRI
*

No recommendation

Other
Water

3.7 L

Alcohol

No recommendation

Vitamins
Thiamin

1.2 mg

Riboflavin

1.3 mg

Niacin

16 mg

Vitamin B6

1.3 mg

Vitamin B12

2.4 g

Folate (DFE)

400 g

Vitamin C

90 mg

Vitamin D (ug)

15 g

Vitamin A (RAE)

900 g

Vitamin A (IU)

3000 IU

Alpha-Tocopherol

15 mg

DRI Adequate Intake

Minerals
Calcium

1000 mg

Iron

8 mg

Magnesium

400 mg

Potassium

4700 mg

Zinc

11 mg

Sodium

1500 mg

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DA Plus 10 Page: 2

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012

Macronutrient Ranges
1,500

Calories

1,250
1,000
750
500
250
0
Carbs

Protein
Recommended

Carbs
Protein
Fats
Alcohol

Recommended
45%-65%
1,292-1,866 kCal
10%-35%
287-1,004 kCal
20%-35%
574-1,004 kCal
0%
0 kCal

Fat

Alcohol

Actual Intake
Yours
52%
21%
29%
0%

1,631 kCal
660 kCal
910 kCal
2 kCal

DA Plus 10 Page: 3

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
Saturated Fat

0%

25%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified

50%

75%

100%

6%
12%
7%
0%
3%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

DA Plus 10 Page: 4

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Energy
Kilocalories

2870 kcal

3,115.78 kcal

109%

Protein

65.32 g

164.99 g

253%

Carbohydrate

315.0 - 455.0 407.73 g

g
62.0 - 108.0 101.08 g
g

Fat, Total

Fat
Saturated Fat

< 28 g

21.81 g

78%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol

*
*
*
< 300 mg

42.83 g
25.01 g
0.02 g
268 mg

Omega-6 Linoleic

17 g

21.98 g

Omega-3 Linolenic

1.6 g

1.55 g

Dietary Fiber, Total

38 g

59.85 g

Sugar, Total

119 g

Water

3.7 L

4.83 L

Alcohol

0.34 g

Thiamin

1.2 mg

1.87 mg

156%

Riboflavin

1.3 mg

2.18 mg

168%

Niacin

16 mg

52.56 mg

329%

Vitamin B6

1.3 mg

3.76 mg

289%

Vitamin B12

2.4 g

6.76 g

281%

Folate (DFE)

400 g

724.14 g

181%

Vitamin C

90 mg

90.98 mg

101%

Vitamin D (ug)

15 g

9.76 g

Vitamin A (RAE)

900 g

834.29 g

Vitamin A (IU)

3000 IU

15,898.81 IU

Alpha-Tocopherol

15 mg

12.56 mg

Calcium

1000 mg

834.34 mg

Iron

8 mg

21.12 mg

264%

Magnesium

400 mg

817.41 mg

204%

89%

Essential Fatty Acids

129%
97%

Carbohydrates
158%

Other
130%

Vitamins

65%
93%
530%
84%

Minerals
83%

DA Plus 10 Page: 5

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Potassium

4700 mg

5,288.29 mg

113%

Zinc

11 mg

18.32 mg

167%

Sodium

1500 mg

2,845.64 mg

190%

DA Plus 10 Page: 6

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains

Goal*
10.0 oz. eq.

tips

Actual
11 oz. eq.

% Goal
110%

Vegetables

4.0 cup eq.

tips

1.5 cup eq.

37%

Fruits

2.5 cup eq.

tips

1.4 cup eq.

57.8%

Dairy

3.0 cup eq.

tips

0.4 cup eq.

14.2%

Protein Foods

7.0 oz. eq.

tips

13.9 oz. eq.

197.9%

228.8

44.7%

Empty Calories

512.0

Your results are based on a 2870 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.

DA Plus 10 Page: 7

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

Intake Spreadsheet for Nov 02, 2012

Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained

Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast

Quantity
118 gram(s)
29.41 gram(s)
113 gram(s)
2 item(s)
6 item(s)

Wt(g)
118
29.41
113
337.64
34

Kcal(kcal)
105.02
49.11
118.65
181.97
120

Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks

3 cup(s)
25 fluid ounce(s)
5 ounce(s)
2 cup(s)
3 cup(s)
118 gram(s)
25 fluid ounce(s)
118 gram(s)
25 fluid ounce(s)
118 gram(s)
25 fluid ounce(s)
100 gram(s)
122 gram(s)
6 ounce(s)

Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained

Protein(g)
1.29
0.58
5.49
24.58
4

Carb(g)
26.95
2.54
21.02
10.36
26

702
740.62
141.75
390
405
118
740.62
118
740.62
118
740.62
100
122
170
5,979.29
Fat(g)
0.39
4.53
1.59
5.11
0

498.42
0
277.67
432.9
113.4
105.02
0
105.02
0
105.02
0
599
50.02
336.6
3,197.82
Sat Fat(g)
0.13
0.63
1.03
1.05
0

17.83
0
22.24
10.06
6.03
1.29
0
1.29
0
1.29
0
28.03
1.13
49.52
174.64

84.24
0
12.17
89.54
26.12
26.95
0
26.95
0
26.95
0
15.26
11.69
0
406.75

10.67
0
14.96
3.51
0.69
0.39
0
0.39
0
0.39
0
52.5
0.29
13.96
109.37

2.18
0
3.77
0.7
0.17
0.13
0
0.13
0
0.13
0
8.69
0.05
2.61
21.39

DA Plus 10 Page: 8

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained
Item Name
Superfood 5 Bananas
Superfood 1

Mono Fat(g)
0.04
2.88
0.44
2.84
0

Poly Fat(g)
0.09
0.53
0.05
1.1
0

Trans Fat(g)
0
0
0
0.01
0

Chol(mg)
0
0
6.78
4.88
0

3.05
0
5.66
1.28
0.03
0.04
0
0.04
0
0.04
0
25.98
0.02
5.01
47.34
Omega-6(g)
0.05
0.49
0.03
0.74
0

3.92
0
4.1
1.26
0.34
0.09
0
0.09
0
0.09
0
15.29
0.14
4.9
31.99
Omega-3(g)
0.03
0.04
0.01
0.32
0

0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
0.02
Diet Fiber(g)
3.07
2
0
1.47
2

0
0
161.5
0
0
0
0
0
0
0
0
0
0
30.6
203.76
Sugar(g)
14.43
0.09
17.42
7.41
0

3.8
0
2.21
1.21
0.15
0.05
0
0.05
0
0.05
0
15.1
0.14
4.56
28.64
Water(L)
0.09
0.02
5.25

0.13
0
0.26
0.05
0.19
0.03
0
0.03
0
0.03
0
0.04
0
0.13
1.3
Alcohol(g)
0
0
0

11.93
0
0.57
7.02
12.15
3.07
0
3.07
0
3.07
0
9.4
3.42
0
62.23
Thiamin(mg)
0.04
0.02
1.82

1.9
0
2.96
1.37
4.98
14.43
0
14.43
0
14.43
0
4.18
5.78
0
103.81
Ribo(mg)
0.09
0.04
3.01

DA Plus 10 Page: 9

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites

Water(L)
0.08
0.3
0

Alcohol(g)
0
0
0

Thiamin(mg)
0.05
0.07
0.14

Ribo(mg)
0.22
0.96
0.1

0.59
0.74
0.09
0.29
0.37
0.09
0.74
0.09
0.74
0.09
0.74
0
0.11
0.1
5.25
Niacin(mg)
0.78
0.56
0.12
0.61
1.73

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.43
0.08
0.05
0.13
0.04

0.53
0
0.11
0.37
0.14
0.04
0
0.04
0
0.04
0
0.09
0.08
0.06
1.82
Vit B12(g)
0
0
0.59
0.47
0

0.11
0
0.4
0.1
0.36
0.09
0
0.09
0
0.09
0
0.09
0.07
0.2
3.01
Fol (DFE)(g)
23.6
26.17
11.3
27.88
70.72

1.58
0
6.17
5.96
1.55
0.78
0
0.78
0
0.78
0
13.83
1.2
21.08
57.52
Vit C(mg)
10.27
2.59
0.79
10
81.88

0.04
0
0.3
0.57
0.24
0.43
0
0.43
0
0.43
0
0.46
0.17
0.19
3.99
Vit D (ug)(g)
0
0
0
0.73
12.12

0
0
3.26
0
0
0
0
0
0
0
0
0
0
3.74
8.05
Vit A (RAE)(g)
3.54
2.06
0
0
1,320.59

42.12
0
48.17
15.6
93.15
23.6
0
23.6
0
23.6
0
120
23.18
8.5
581.2
Vit A (IU)(IU)
75.52
43.23
67.8
493.12
24,271.07

DA Plus 10 Page: 10

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained
Item Name
Superfood 5 Bananas
Superfood 1
Superfood 2
Omelet, Egg Whites
OLD LONDON Melba Toast, Whole Grain,
Wheat

Vit C(mg)
0

Vit D (ug)(g)
0

Vit A (RAE)(g)
0

Vit A (IU)(IU)
0

0
0
2.83
0
16.6
10.27
0
10.27
0
10.27
0
0.8
7.2
0
81.88
Alpha-T(mg)
0.12
0.58
0
0.97
0

0
0
0
0
0
0
0
0
0
0
0
0
0
11.39
12.12
Calcium(mg)
5.9
3.82
190.97
106.13
0

0
0
133.17
0
113.4
3.54
0
3.54
0
3.54
0
0
1018.7
39.1
1,320.59
Iron(mg)
0.31
0.18
0.08
0.6
1.44

0
0
596.79
0
2255.85
75.52
0
75.52
0
75.52
0
0
20381.3
130.9
24,271.07
Magn(mg)
31.86
8.53
18.08
39.53
19.04

0.56
0
1.33
0.12
0.16
0.12
0
0.12
0
0.12
0
6.94
0.81
1.48
13.42
Potas(mg)
422.44
149.11
244.08
601.03
0

63.18
22.22
259.25
39
170.1
5.9
22.22
5.9
22.22
5.9
22.22
61
40.26
22.1
1,068.29
Zinc(mg)
0.18
0.2
0.93
0.53
0.51

6.32
0
1.98
1.64
2.67
0.31
0
0.31
0
0.31
0
1.52
0.37
2.36
20.39
Sodium(mg)
1.18
2.35
73.45
944.66
220

189.54
7.41
39.67
167.7
76.95
31.86
7.41
31.86
7.41
31.86
7.41
176
14.64
52.7
959.44

5,871.71

19.78

3,596.67

DA Plus 10 Page: 11

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Oatmeal, Cooked with Water
Water, Tap
Salmon Loaf
Rice, Brown, Long Grain, Cooked
Green Beans, Frozen, Boiled, Drained
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 5 Bananas
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Tuna, Light, Canned in Oil, Drained

Potas(mg)
491.4
7.41
386.75
167.7
643.95
422.44
7.41
422.44
7.41
422.44
7.41
726
390.4
351.9
5,871.71

Zinc(mg)
7.02
0
1.36
2.46
0.97
0.18
0
0.18
0
0.18
0
3.28
0.29
1.53
19.78

Sodium(mg)
28.08
22.22
1105
19.5
4.05
1.18
22.22
1.18
22.22
1.18
22.22
420
84.18
601.8
3,596.67

DA Plus 10 Page: 12

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

Intake Spreadsheet for Nov 03, 2012

Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted

Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Dinner

Quantity
4 slice(s)
2.3 gram(s)
310 gram(s)
123 gram(s)
25 fluid ounce(s)
2 serving(s)
25 fluid ounce(s)
6 ounce(s)

Wt(g)
168
2.3
310
123
740.62
1060.1
740.62
170.1

Kcal(kcal)
512.4
5.68
160
63.96
0
1000.51
0
335.09

Dinner

133.68

223.25

Dinner
Dinner
Snacks
Snacks
Snacks

1 item(s) - fruit
without skin and
seeds
1.5 cup(s)
25 fluid ounce(s)
36 gram(s)
122 gram(s)
25 fluid ounce(s)

Protein(g)
15.46
0.09
1
1.48
0
79.2
0
50.69

Carb(g)
94.75
1.85
31
14.69
0
131.03
0
0

292.5
740.62
36
122
740.62
5,380.18
Fat(g)
9.91
0.03
4
0.8
0
15.4
0
13.23

324.67
0
215.64
50.02
0
2,891.23
Sat Fat(g)
1.47
0.01
1
0.02
0
1.77
0
3.73

2.62
7.55
0
10.09
1.13
0
169.31
Mono Fat(g)
2.14
0.01
0
0.08
0
6.53
0
5.15

11.55
67.16
0
5.49
11.69
0
369.21
Poly Fat(g)
5.43
0
0
0.46
0
4.94
0
2.82

20.6
2.63
0
18.9
0.29
0
85.8
Trans Fat(g)
0
0
0
0
0
0.04
0
0

2.84
0.53
0
3.13
0.05
0
14.53
Chol(mg)
0
0
0
0
0
282.62
0
142.88

37.33

22.67

0.04

425.51

DA Plus 10 Page: 13

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries

Mono Fat(g)
13.1
0.96
0
9.35
0.02
0
37.33
Omega-6(g)
4.84
0
0.8
0.31
0
2.73
0
2.4

Poly Fat(g)
2.43
0.94
0
5.51
0.14
0
22.67
Omega-3(g)
0.59
0
0.04
0.15
0
0.9
0
0.1

Trans Fat(g)
0
0
0
0
0
0
0.04
Diet Fiber(g)
11.26
1.22
2
7.99
0
8.26
0
0

Chol(mg)
0
0
0
0
0
0
425.51
Sugar(g)
7.09
0.05
22
5.44
0
12.01
0
0

2.24
0.9
0
5.44
0.14
0
19.79
Water(L)
0.04
0
0
0.11
0.74
0.6
0.74
0.11

0.17
0.04
0
0.01
0
0
2
Alcohol(g)
0
0
0
0
0
1.01
0
0

9.09
5.26
0
3.38
3.42
0
51.88
Thiamin(mg)
0.45
0
0
0.04
0
1.08
0
0

0.4
1.02
0
1.5
5.78
0
55.29
Ribo(mg)
0.38
0
0
0.05
0
0.74
0
0.2

0.1
0.21
0.74
0
0.11
0.74
4.23
Niacin(mg)
6.62
0.03
0
0.74
57.01

0
0
0
0
0
0
1.01
Vit B6(mg)
0.33
0
0
0.07
3.54

0.1
0.28
0
0.03
0.08
0
2.05
Vit B12(g)
0
0
0
0
3.78

0.19
0.07
0
0.03
0.07
0
1.73
Fol (DFE)(g)
149.52
0.14
0
25.83
1,021.43

DA Plus 10 Page: 14

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap

Niacin(mg)
0
14.81
0
21.62

Vit B6(mg)
0
1.04
0
0.95

Vit B12(g)
0
3.23
0
0.54

Fol (DFE)(g)
0
642.08
0
6.8

2.56
4.47
0
4.98
1.2
0
57.01
Vit C(mg)
0
0.09
4.8
32.23
0
33.22
0
0

0.38
0.42
0
0.17
0.17
0
3.54
Vit D (ug)(g)
0
0
0
0
0
0.68
0
0.17

0
0
0
0
0
0
3.78
Vit A (RAE)(g)
0
0.35
0
2.46
0
0
0
47.63

118.98
11.7
0
43.2
23.18
0
1,021.43
Vit A (IU)(IU)
6.72
6.78
0
40.59
0
611.76
0
158.19

11.76
0
0
0.29
7.2
0
89.58
Alpha-T(mg)
1.41
0.05
0
1.07
0
5.76
0
0.46

0
0
0
0
0
0
0.85
Calcium(mg)
60.48
23.05
40
30.75
22.22
234.2
22.22
23.81

9.36
0
0
0
1018.7
0
1,078.49
Iron(mg)
5.71
0.19
0.72
0.85
0
10.23
0
1.82

196.51
0
0
0
20381.3
0
21,401.86
Magn(mg)
149.52
1.38
0
27.06
7.41
220.38
7.41
45.93

2.63
0.09
0
2.5
0.81
0
14.78

17.38
29.25
22.22
21.96
40.26
22.22
610.02

0.82
1.23
0
0.55
0.37
0
22.48

38.77
125.77
7.41
63.36
14.64
7.41
716.43

DA Plus 10 Page: 15

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Bread, Whole Wheat, Prepared, Toasted
Superfood 4 Cinnamon
Superfood 9 Acai Berry
Superfood 8 Raspberries
Water, Tap
Linguine with Seafood
Water, Tap
Chicken, Breast, Meat and Skin, Boneless,
Roasted
Avocado, California
Rice, Brown, Long Grain, Cooked
Water, Tap
Superfood 7 Nuts
Superfood 6 Carrots
Water, Tap

Potas(mg)
579.6
9.91
0
185.73
7.41
1444.43
7.41
416.74

Zinc(mg)
2.77
0.04
0
0.52
0
5.3
0
1.74

Sodium(mg)
640.08
0.23
16
1.23
22.22
2677.98
22.22
120.77

677.77
125.77
7.41
261.36
390.4
7.41
4,121.34

0.91
1.84
0
1.18
0.29
0
14.59

10.69
14.62
22.22
151.2
84.18
22.22
3,805.86

DA Plus 10 Page: 16

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

Intake Spreadsheet for Nov 04, 2012

Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium

Meal
Breakfast
Breakfast
Breakfast
Breakfast

Yogurt, Fruit, Low Fat (11 grams protein per 8

ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium

Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Lunch

Wt(g)
468
118
740.62
182

Kcal(kcal)
332.28
105.02
0
94.64

245

257.25

118 gram(s)
3 ounce(s)
1 cup(s)
1 cup(s)
25 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
29.41 gram(s)
118 gram(s)
123 gram(s)
5 ounce(s)

118
85.05
195
172
740.62
182

105.02
154.7
216.45
227.04
0
94.64

29.41
118
123
141.75

49.11
105.02
22.14
456.43

105
740.62
118
310
740.62
182

151.2
0
105.02
160
0
94.64

168.3
359.4
3,258.3
Sat Fat(g)
1.45
0.13
0
0.05
2.23
0.13
1.16
0.35
0.24
0
29.52

Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium

Dinner
Dinner
Snacks
Snacks
Snacks
Snacks

Tuna, Light, Canned in Oil, Drained

Superfood 7 Nuts

Snacks
Snacks

105 gram(s)
25 fluid ounce(s)
118 gram(s)
310 gram(s)
25 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
3 ounce(s)
60 gram(s)

Protein(g)
11.89
1.29
0
0.47
11.91

Carb(g)
56.16
26.95
0
25.13
45.57

85
60
5,999.71
Fat(g)
7.11
0.39
0
0.31
3.45

1.29
22.95
5.03
15.24
0
151.03

26.95
0
44.77
40.78
0
447.22

0.39
6.29
1.75
0.93
0
108.06

Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap

Dinner
Dinner
Dinner
Dinner

Quantity
2 cup(s)
118 gram(s)
25 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
1 cup(s)

DA Plus 10 Page: 17

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts
Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts
Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap

Protein(g)
0.47
0.58
1.29
1.08
32.3

Carb(g)
25.13
2.54
26.95
4.78
0

Fat(g)
0.31
4.53
0.39
0.25
35.37

Sat Fat(g)
0.05
0.63
0.13
0.03
13.82

0.91
0
1.29
1
0
0.47
24.76
16.82
151.03
Mono Fat(g)
2.04
0.04
0
0.01
0.95

29.25
0
26.95
31
0
25.13
0
9.16
447.22
Poly Fat(g)
2.62
0.09
0
0.09
0.1

3.41
0
0.39
4
0
0.31
6.98
31.5
108.06
Trans Fat(g)
0
0
0
0
0

1.42
0
0.13
1
0
0.05
1.3
5.21
29.52
Chol(mg)
0
0
0
0
14.7

0.04
2.29
0.64
0.08
0
0.01
2.88
0.04
0.04
15.98

0.09
2.33
0.63
0.4
0
0.09
0.53
0.09
0.1
1.25

0
0
0
0
0
0
0
0
0
0

0
39.95
0
0
0
0
0
0
0
96.39

0.66
0
0.04
0
0
0.01
2.51
15.59
43.83
Omega-6(g)
2.53
0.05
0
17.5

0.15
0
0.09
0
0
0.09
2.45
9.18
20.36
Omega-3(g)
0.08
0.03
0
1.34

0
0
0
0
0
0
0
0
0
Diet Fiber(g)
7.96
3.07
0
65.44

8.4
0
0
0
0
0
15.3
0
174.74
Sugar(g)
1.26
14.43
0
197.9

DA Plus 10 Page: 18

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts
Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap

Omega-6(g)
0.08
0.07

Omega-3(g)
0.02
0.03

Diet Fiber(g)
4.37
0

Sugar(g)
18.91
37.78

0.05
0
0.6
0.22
0
0.08
0.49
0.05
0.1
0.82

0.03
0.2
0.03
0.18
0
0.02
0.04
0.03
0
0.4

3.07
0
3.51
14.96
0
4.37
2
3.07
1.48
0

14.43
0
0.68
1.89
0
18.91
0.09
14.43
3.23
0

0.08
0
0.05
0.8
0
0.08
2.28
9.06
17.5
Water(L)
0.39
0.09
0.74
0.16
0.18

0.08
0
0.03
0.04
0
0.02
0.06
0.02
1.34
Alcohol(g)
0
0
0
0
0

2.52
0
3.07
2
0
4.37
0
5.64
65.44
Thiamin(mg)
0.36
0.04
0
0.03
0.1

14
0
14.43
22
0
18.91
0
2.51
197.9
Ribo(mg)
0.07
0.09
0
0.05
0.49

0.09
0.05
0.14
0.11
0.74
0.16
0.02
0.09
0.12
0.07

0
0
0
0
0
0
0
0
0
0

0.04
0.14
0.19
0.42
0
0.03
0.02
0.04
0.05
0.13

0.09
0.05
0.05
0.1
0
0.05
0.04
0.09
0.02
0.3

0.07
0.74
0.09
0
0.74
4.99

0
0
0
0
0
0

0.02
0
0.04
0
0
1.74

0.04
0
0.09
0
0
1.81

DA Plus 10 Page: 19

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts
Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts
Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas

Water(L)
0.16
0.05
0
4.99
Niacin(mg)
1.05
0.78
0
0.17
0.26

Alcohol(g)
0
0
0
0
Vit B6(mg)
0.02
0.43
0
0.08
0.11

Thiamin(mg)
0.03
0.03
0.05
1.74
Vit B12(g)
0
0
0
0
1.27

Ribo(mg)
0.05
0.1
0.05
1.81
Fol (DFE)(g)
28.08
23.6
0
5.46
24.5

0.78
8.33
2.98
0.87
0
0.17
0.56
0.78
0.73
5.48

0.43
0.19
0.28
0.12
0
0.08
0.08
0.43
0.1
0.47

0
2.3
0
0
0
0
0
0
0
2.99

23.6
0
7.8
256.28
0
5.46
26.17
23.6
18.45
9.92

0.41
0
0.78
0
0
0.17
10.54
8.3
43.15
Vit C(mg)
0
10.27
0
8.37
1.72

0.04
0
0.43
0
0
0.08
0.09
0.28
3.74
Vit D (ug)(g)
0
0
0
0
0

0
0
0
0
0
0
1.87
0
8.44
Vit A (RAE)(g)
0
3.54
0
5.46
0

11.55
0
23.6
0
0
5.46
4.25
72
569.79
Vit A (IU)(IU)
0
75.52
0
98.28
147

10.27
1.84
0
0
0
8.37
2.59
10.27
101.49

0
10.62
0
0
0
0
0
0
16.32

3.54
0
0
0
0
5.46
2.06
3.54
103.81

75.52
135.99
0
10.32
0
98.28
43.23
75.52
2,023.5

DA Plus 10 Page: 20

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts
Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts
Item Name
Oatmeal, Cooked with Water
Superfood 5 Bananas
Water, Tap
Apple, Medium
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)

Vit C(mg)
16.85
0

Vit D (ug)(g)
0
0

Vit A (RAE)(g)
51.66
0

Vit A (IU)(IU)
1024.59
0

7.03
0
10.27
4.8
0
8.37
0
0.48
101.49
Alpha-T(mg)
0.37
0.12
0
0.33
0

0
0
0
0
0
0
5.7
0
16.32
Calcium(mg)
42.12
5.9
22.22
10.92
414.05

0
0
3.54
0
0
5.46
19.55
0
103.81
Iron(mg)
4.21
0.31
0
0.22
0.17

0
0
75.52
0
0
98.28
65.45
0
2,023.5
Magn(mg)
126.36
31.86
7.41
9.1
39.2

0.12
1.15
0.06
0
0
0.33
0.58
0.12
0.66
0.31

5.9
14.96
19.5
46.44
22.22
10.92
3.82
5.9
12.3
11.34

0.31
1.02
0.82
3.61
0
0.22
0.18
0.31
0.33
4.27

31.86
26.86
83.85
120.4
7.41
9.1
8.53
31.86
13.53
29.77

0
0
0.12
0
0
0.33
0.74
4.16
9.5
Potas(mg)
327.6
422.44
7.41
194.74
529.2

27.3
22.22
5.9
40
22.22
10.92
11.05
36.6
824.72
Zinc(mg)
4.68
0.18
0
0.07
2.01

1.19
0
0.31
0.72
0
0.22
1.18
0.91
20.49
Sodium(mg)
18.72
1.18
22.22
1.82
159.25

11.55
7.41
31.86
0
7.41
9.1
26.35
105.6
776.36

5,871.83

20.57

1,134.39

DA Plus 10 Page: 21

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average
Item Name
Superfood 5 Bananas
Salmon, with Butter, Broiled or Baked
Rice, Brown, Long Grain, Cooked
Beans, Black, Boiled
Water, Tap
Apple, Medium
Superfood 1
Superfood 5 Bananas
Superfood 10 Tomato
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Superfood 3
Water, Tap
Superfood 5 Bananas
Superfood 9 Acai Berry
Water, Tap
Apple, Medium
Tuna, Light, Canned in Oil, Drained
Superfood 7 Nuts

Potas(mg)
422.44
376.55
83.85
610.6
7.41
194.74
149.11
422.44
291.51
389.81

Zinc(mg)
0.18
0.56
1.23
1.93
0
0.07
0.2
0.18
0.21
5.94

Sodium(mg)
1.18
98.6
9.75
1.72
22.22
1.82
2.35
1.18
6.15
96.39

198.45
7.41
422.44
0
7.41
194.74
175.95
435.6
5,871.83

0.16
0
0.18
0
0
0.07
0.76
1.97
20.57

73.5
22.22
1.18
16
22.22
1.82
300.9
252
1,134.39

DA Plus 10 Page: 22

Nov 04, 2012

patrick oltan, [email protected]
Profile: Main Profile, 3 Day Average

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date

kCal Consumed

kCal Burned

Net kCal

Nov 02, 2012

3198

2155

1043

Nov 03, 2012

2892

2155

737

Nov 04, 2012

3257

2155

1102

Total:

9347

6465

2882

Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:

kCal
2870
3116
2155
961

DA Plus 10 Page: 23