AparicioJ WB4

Nov 05, 2012
Joseph Aparicio, [email protected]

Profile: Joseph Aparicio, 3 Day Average
Profile
Active Profile:
Joseph Aparicio
Height:
5 ft. 8 inches
Weight:
160.0 lbs.
Age:
23 years
BMI:
24.3
Gender:
Male
Activity Level:
Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2947 kcal
Protein
58.06 g
Carbohydrate
326.0 - 471.0 g
Fat, Total
64.0 - 112.0 g
No recommendation
Saturated Fat
< 29 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 05, 2012

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 05, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,326-1,916 kCal
10%-35%
295-1,031 kCal
20%-35%
589-1,031 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
51%
21%
29%
0%
1,353 kCal
563 kCal
765 kCal
0 kCal
DA Plus 10 Page: 3
Nov 05, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
8%
Polyunsaturated Fat
8%
Trans Fatty Acid

Unspecified
50%
75%
100%
6%
0%
7%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 05, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2947 kcal
2,650.56 kcal
Protein
58.06 g
140.72 g
Carbohydrate
326.0 - 471.0 338.26 g

g
64.0 - 112.0 85.05 g
g
Fat, Total
90%
242%
Fat
Saturated Fat
< 29 g
18.18 g
63%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
24.6 g
22.47 g
0.14 g
571.07 mg
190%
Omega-6 Linoleic
17 g
19.72 g
116%
Omega-3 Linolenic
1.6 g
1.45 g
Dietary Fiber, Total
38 g
35.63 g
Sugar, Total
112.22 g
Water
3.7 L
3.47 L
Alcohol
0g
Thiamin
1.2 mg
2.12 mg
177%
Riboflavin
1.3 mg
3.79 mg
292%
Niacin
16 mg
30.44 mg
190%
Vitamin B6
1.3 mg
3.17 mg
244%
Vitamin B12
2.4 g
9.07 g
378%
Folate (DFE)
400 g
577.84 g
144%
Vitamin C
90 mg
147.32 mg
164%
Vitamin D (ug)
15 g
12.98 g
Vitamin A (RAE)
900 g
1,848.32 g
205%
Vitamin A (IU)
3000 IU
23,177.36 IU
773%
Alpha-Tocopherol
15 mg
13.38 mg
Calcium
1000 mg
2,282.31 mg
228%
Iron
8 mg
18.76 mg
235%
Magnesium
400 mg
590.95 mg
148%
Essential Fatty Acids

91%
Carbohydrates
94%
Other
94%
Vitamins
87%
89%
Minerals
DA Plus 10 Page: 5
Nov 05, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
5,145.01 mg
109%
Zinc
11 mg
19.3 mg
175%
Sodium
1500 mg
2,346.22 mg
156%
DA Plus 10 Page: 6
Nov 05, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
13.7 oz. eq.
% Goal
136.5%
Vegetables
4.0 cup eq.
tips
3.8 cup eq.
96%
Fruits
2.5 cup eq.
tips
1.6 cup eq.
64.7%
Dairy
3.0 cup eq.
tips
4 cup eq.
133.3%
Protein Foods
7.0 oz. eq.
tips
9.8 oz. eq.
139.5%
316.6
61.8%
Empty Calories
512.0
Your results are based on a 2947 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 05, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
Carrots
Meal
Breakfast
Waffle, 100% Whole Grain
Breakfast
Milk, Non Fat Skim or Fat Free
Breakfast
Banana
Breakfast
Turkey, Ground, Cooked

Carrots
Breakfast
Lunch
Oatmeal, Cooked with Water

Lunch
Lunch
BLUE DIAMOND Almonds, Whole, Natural
Lunch

Lunch
Dinner

Dinner
Dinner
Snacks
Celery, Stalk
Snacks
Apple, Medium
Snacks
Water, Tap
Snacks
Snacks
Item Name
Carrots
Banana
Carrots
Protein(g)
1.34
13.83
8.26
1.29
15.52
1.34
11.89
8.26
6
15.52
135.86
Quantity
2 item(s) - large
(7-1/4" to 8-/1/2"
long)
2 item(s) - 7 in.
diameter round
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 item(s) Medium (7 in. to
7 7/8 in. long)
2 ounce(s)
2 item(s) - large
(7-1/4" to 8-/1/2"
long)
2 cup(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 ounce(s) - 1/4
cup
2 ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 cup(s)
2 ounce(s)
1 item(s) - 7 in.
diameter round
3 item(s) - stalk,
large (11"-12"
long)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
40 fluid ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
Carb(g)
13.8
49.99
12.15
26.95
0
13.8
56.16
12.15
6
0
327.3
Wt(g)
144
Kcal(kcal)
59.04
150
400.5
245
83.3
118
105.02
56.7
144
115.1
59.04
468
245
332.28
83.3
28
180
56.7
245
115.1
83.3
468
56.7
75
332.28
115.1
200.25
192
30.72
182
94.64
1185
245
0
83.3
4,304.1
Fat(g)
0.35
16.83
0.2
0.39
5.9
0.35
7.11
0.2
14
5.9
73.66
2,472.27
Sat Fat(g)
0.05
4.63
0.14
0.13
1.51
0.05
1.45
0.14
1
1.51
16.3
DA Plus 10 Page: 8
Nov 05, 2012

Item Name
Celery, Stalk
Apple, Medium
Water, Tap
Item Name
Carrots
Banana
Carrots
Celery, Stalk
Apple, Medium
Water, Tap
Item Name
Carrots
Banana
Carrots
Celery, Stalk
Protein(g)
8.26
11.89
15.52
6.91
1.32
0.47
0
8.26
135.86
Mono Fat(g)
0.02
6.66
0.05
0.04
1.96
0.02
2.04
0.05
0
1.96
0.05
2.04
1.96
3.33
0.06
0.01
0
0.05
20.31
Omega-6(g)
0.17
3.77
0
0.05
1.45
0.17
2.53
0
0
1.45
0
2.53
1.45
1.88
0.15
15.7
Carb(g)
12.15
56.16
0
25
5.7
25.13
0
12.15
327.3
Poly Fat(g)
0.17
4.15
0.01
0.09
1.65
0.17
2.62
0.01
0
1.65
0.01
2.62
1.65
2.08
0.15
0.09
0
0.01
17.12
Omega-3(g)
0
0.31
0
0.03
0.08
0
0.08
0
0
0.08
0
0.08
0.08
0.16
0
0.95
Fat(g)
0.2
7.11
5.9
8.41
0.33
0.31
0
0.2
73.66
Trans Fat(g)
0
0
0
0
0.08
0
0
0
0
0.08
0
0
0.08
0
0
0
0
0
0.24
Diet Fiber(g)
4.03
3.75
0
3.07
0
4.03
7.96
0
3
0
0
7.96
0
1.88
3.07
43.11
Sat Fat(g)
0.14
1.45
1.51
2.31
0.08
0.05
0
0.14
16.3
Chol(mg)
0
141
4.9
0
52.73
0
0
4.9
0
52.73
4.9
0
52.73
70.5
0
0
0
4.9
389.29
Sugar(g)
6.83
11.53
12.47
14.43
0
6.83
1.26
12.47
1
0
12.47
1.26
0
5.77
3.51
121.22
DA Plus 10 Page: 9
Nov 05, 2012

Item Name
Apple, Medium
Water, Tap
Item Name
Carrots
Banana
Carrots
Celery, Stalk
Apple, Medium
Water, Tap
Item Name
Carrots
Banana
Carrots
Celery, Stalk
Apple, Medium
Water, Tap
Omega-6(g)
0.08
0
0
15.7
Water(L)
0.13
0.06
0.22
0.09
0.04
0.13
0.39
0.22
0
0.04
0.22
0.39
0.04
0.03
0.18
0.16
1.18
0.22
3.74
Niacin(mg)
1.42
2.95
0.23
0.78
4.95
1.42
1.05
0.23
0
4.95
0.23
1.05
4.95
1.48
0.61
0.17
0
0.23
26.69
Omega-3(g)
0.02
0
0
0.95
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.2
0.17
0.09
0.43
0.36
0.2
0.02
0.09
0
0.36
0.09
0.02
0.36
0.08
0.14
0.08
0
0.09
2.79
Diet Fiber(g)
4.37
0
0
43.11
Thiamin(mg)
0.1
0.31
0.11
0.04
0
0.1
0.36
0.11
0
0
0.11
0.36
0
0.16
0.04
0.03
0
0.11
1.92
Vit B12(g)
0
0.75
1.23
0
0.76
0
0
1.23
0
0.76
1.23
0
0.76
0.38
0
0
0
1.23
8.3
Sugar(g)
18.91
0
12.47
121.22
Ribo(mg)
0.08
0.51
0.45
0.09
0.12
0.08
0.07
0.45
0
0.12
0.45
0.07
0.12
0.26
0.11
0.05
0
0.45
3.47
Fol (DFE)(g)
27.36
76.5
12.25
23.6
3.97
27.36
28.08
12.25
0
3.97
12.25
28.08
3.97
38.25
69.12
5.46
0
12.25
384.72
DA Plus 10 Page: 10
Nov 05, 2012

Item Name
Carrots
Banana
Carrots
Celery, Stalk
Apple, Medium
Water, Tap
Item Name
Carrots
Banana
Carrots
Celery, Stalk
Apple, Medium
Water, Tap
Item Name
Carrots
Banana
Vit C(mg)
8.5
0
0
10.27
0
8.5
0
0
0.07
0
0
0
0
0
5.95
8.37
0
0
41.65
Alpha-T(mg)
0.95
0.64
0.02
0.12
0.06
0.95
0.37
0.02
7.03
0.06
0.02
0.37
0.06
0.32
0.52
0.33
0
0.02
11.9
Potas(mg)
460.8
342
382.2
422.44
166.7
5,246.92
Vit D (ug)(g)
0
0
2.94
0
0.11
0
0
2.94
0
0.11
2.94
0
0.11
0
0
0
0
2.94
12.1
Calcium(mg)
47.52
388.5
298.9
5.9
15.88
47.52
42.12
298.9
79.01
15.88
298.9
42.12
15.88
194.25
76.8
10.92
35.55
298.9
2,213.44
Zinc(mg)
0.35
1.74
1.03
0.18
1.76
22.57
Vit A (RAE)(g)
1202.4
97.5
149.45
3.54
13.61
1202.4
0
149.45
0
13.61
149.45
0
13.61
48.75
42.24
5.46
0
149.45
3,240.91
Iron(mg)
0.43
3.21
0.07
0.31
0.86
0.43
4.21
0.07
1.08
0.86
0.07
4.21
0.86
1.61
0.38
0.22
0
0.07
18.97
Sodium(mg)
99.36
742.5
102.9
1.18
44.23
2,086.34
Vit A (IU)(IU)
24056.62
398.94
499.8
75.52
44.79
24056.62
0
499.8
0
44.79
499.8
0
44.79
199.47
862.08
98.28
0
499.8
51,881.1
Magn(mg)
17.28
57
26.95
31.86
17.01
17.28
126.36
26.95
0
17.01
26.95
126.36
17.01
28.5
21.12
9.1
11.85
26.95
605.54
DA Plus 10 Page: 11
Nov 05, 2012

Item Name
Carrots
Celery, Stalk
Apple, Medium
Water, Tap
Potas(mg)
460.8
327.6
382.2
0
166.7
382.2
327.6
166.7
171
499.2
194.74
11.85
382.2
5,246.92
Zinc(mg)
0.35
4.68
1.03
0
1.76
1.03
4.68
1.76
0.87
0.25
0.07
0
1.03
22.57
Sodium(mg)
99.36
18.72
102.9
0
44.23
102.9
18.72
44.23
371.25
153.6
1.82
35.55
102.9
2,086.34
DA Plus 10 Page: 12
Nov 05, 2012


Item Name
Banana
Meal
Breakfast
Breakfast
Breakfast
Breakfast

Breakfast
Lunch

Lunch
Lunch
Celery, Stalk
Lunch
Rice, Brown, Wild, Cooked

Salmon, Atlantic, Wild, Raw
Dinner
Dinner
Dinner
Snacks
Watermelon
Water, Tap
Celery, Stalk
Snacks
Snacks
Snacks
Snacks
Item Name
Banana
Celery, Stalk
Watermelon
Water, Tap
Protein(g)
11.89
1.29
6
8.26
7.76
8.26
15.52
13.83
0.88
6.54
22.5
8.26
27.66
1.85
0
150.07
Quantity
2 cup(s)
1 item(s) Medium (7 in. to
7 7/8 in. long)
1 ounce(s) - 1/4
cup
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 ounce(s)
2 item(s) - 7 in.
diameter round
2 item(s) - stalk,
large (11"-12"
long)
1 cup(s)
4 ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
4 item(s) - 7 in.
diameter round
2 cup(s) - diced
40 fluid ounce(s)
3 item(s) - stalk,
large (11"-12"
long)
8 fluid ounce(s)
- 8 fl oz is 1 cup
Carb(g)
56.16
26.95
6
12.15
0
12.15
0
49.99
3.8
35
0
12.15
99.99
22.95
0
355.16
Wt(g)
468
118
Kcal(kcal)
332.28
105.02
28
180
245
83.3
28.35
245
57.55
83.3
56.7
150
115.1
400.5
128
20.48
164
113.39
245
165.64
161.01
83.3
300
801
304
1185
192
91.2
0
30.72
245
83.3
4,215.44
Fat(g)
7.11
0.39
14
0.2
2.95
0.2
5.9
16.83
0.22
0.56
7.19
0.2
33.66
0.46
0
90.37
2,793.7
Sat Fat(g)
1.45
0.13
1
0.14
0.76
0.14
1.51
4.63
0.05
0.08
1.11
0.14
9.26
0.05
0
20.66
DA Plus 10 Page: 13
Nov 05, 2012

Item Name
Celery, Stalk
Item Name
Banana
Celery, Stalk
Watermelon
Water, Tap
Celery, Stalk
Item Name
Banana
Celery, Stalk
Watermelon
Water, Tap
Celery, Stalk
Item Name
Banana
Protein(g)
1.32
8.26
150.07
Mono Fat(g)
2.04
0.04
0
0.05
0.98
0.05
1.96
6.66
0.04
0.08
2.38
0.05
13.31
0.11
0
0.06
0.05
27.88
Omega-6(g)
2.53
0.05
0
0
0.72
0
1.45
3.77
0.1
0.2
0.2
0
7.54
0.15
0
0.15
0
16.88
Water(L)
0.39
0.09
0
3.58
Carb(g)
5.7
12.15
355.16
Poly Fat(g)
2.62
0.09
0
0.01
0.83
0.01
1.65
4.15
0.1
0.35
2.88
0.01
8.3
0.15
0
0.15
0.01
21.3
Omega-3(g)
0.08
0.03
0
0
0.04
0
0.08
0.31
0
0.16
0.33
0
0.63
0
0
0
0
1.68
Alcohol(g)
0
0
0
0
Fat(g)
0.33
0.2
90.37
Trans Fat(g)
0
0
0
0
0.04
0
0.08
0
0
0
0
0
0
0
0
0
0
0.12
Diet Fiber(g)
7.96
3.07
3
0
0
0
0
3.75
2.05
2.95
0
0
7.5
1.22
0
3.07
0
34.56
Thiamin(mg)
0.36
0.04
0
2.28
Sat Fat(g)
0.08
0.14
20.66
Chol(mg)
0
0
0
4.9
26.37
4.9
52.73
141
0
0
62.36
4.9
282
0
0
0
4.9
584.06
Sugar(g)
1.26
14.43
1
12.47
0
12.47
0
11.53
2.34
1.2
0
12.47
23.07
18.85
0
3.51
12.47
127.08
Ribo(mg)
0.07
0.09
0
4.48
DA Plus 10 Page: 14
Nov 05, 2012

Item Name
Celery, Stalk
Watermelon
Water, Tap
Celery, Stalk
Item Name
Banana
Celery, Stalk
Watermelon
Water, Tap
Celery, Stalk
Item Name
Banana
Celery, Stalk
Water(L)
0.22
0.02
0.22
0.04
0.06
0.12
0.12
0.08
0.22
0.13
0.28
1.18
0.18
0.22
3.58
Niacin(mg)
1.05
0.78
0
0.23
2.47
0.23
4.95
2.95
0.41
2.11
8.91
0.23
5.9
0.54
0
0.61
0.23
31.62
Vit C(mg)
0
10.27
0.07
0
0
0
0
0
3.97
0
44.88
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.02
0.43
0
0.09
0.18
0.09
0.36
0.17
0.09
0.22
0.93
0.09
0.34
0.14
0
0.14
0.09
3.39
Vit D (ug)(g)
0
0
0
2.94
0.06
2.94
0.11
0
0
0
11.93
Thiamin(mg)
0.11
0
0.11
0
0.31
0.03
0.09
0.26
0.11
0.62
0.1
0
0.04
0.11
2.28
Vit B12(g)
0
0
0
1.23
0.38
1.23
0.76
0.75
0
0
3.61
1.23
1.5
0
0
0
1.23
11.9
Vit A (RAE)(g)
0
3.54
0
149.45
6.8
149.45
13.61
97.5
28.16
0
1,083.38
Ribo(mg)
0.45
0.06
0.45
0.12
0.51
0.07
0.14
0.43
0.45
1.03
0.06
0
0.11
0.45
4.48
Fol (DFE)(g)
28.08
23.6
0
12.25
1.98
12.25
3.97
76.5
46.08
42.64
28.35
12.25
153
9.12
0
69.12
12.25
531.44
Vit A (IU)(IU)
0
75.52
0
499.8
22.4
499.8
44.79
398.94
574.72
4.92
6,555.56
DA Plus 10 Page: 15
Nov 05, 2012

Item Name
Watermelon
Water, Tap
Celery, Stalk
Item Name
Banana
Celery, Stalk
Watermelon
Water, Tap
Celery, Stalk
Item Name
Banana
Celery, Stalk
Watermelon
Water, Tap
Celery, Stalk
Vit C(mg)
0
0
0
24.62
0
5.95
0
44.88
Alpha-T(mg)
0.37
0.12
7.03
0.02
0.03
0.02
0.06
0.64
0.35
0.39
0
0.02
1.29
0.15
0
0.52
0.02
11.06
Potas(mg)
327.6
422.44
0
382.2
83.35
382.2
166.7
342
332.8
165.64
555.61
382.2
684
340.48
11.85
499.2
382.2
5,460.46
Vit D (ug)(g)
0
2.94
0
0
0
0
2.94
11.93
Calcium(mg)
42.12
5.9
79.01
298.9
7.94
298.9
15.88
388.5
51.2
4.92
13.61
298.9
777
21.28
35.55
76.8
298.9
2,715.3
Zinc(mg)
4.68
0.18
0
1.03
0.88
1.03
1.76
1.74
0.17
2.2
0.73
1.03
3.48
0.3
0
0.25
1.03
20.48
Vit A (RAE)(g)
13.61
149.45
195
85.12
0
42.24
149.45
1,083.38
Iron(mg)
4.21
0.31
1.08
0.07
0.43
0.07
0.86
3.21
0.26
0.98
0.91
0.07
6.42
0.73
0
0.38
0.07
20.08
Sodium(mg)
18.72
1.18
0
102.9
22.11
102.9
44.23
742.5
102.4
4.92
49.89
102.9
1485
3.04
35.55
153.6
102.9
3,074.74
Vit A (IU)(IU)
45.36
499.8
797.88
1729.76
0
862.08
499.8
6,555.56
Magn(mg)
126.36
31.86
0
26.95
8.5
26.95
17.01
57
14.08
52.48
32.88
26.95
114
30.4
11.85
21.12
26.95
625.35
DA Plus 10 Page: 16
Nov 05, 2012


Item Name
Meal
Breakfast
Quantity
1 item(s) - 7 in.
diameter round
4 ounce(s)
3 item(s) - Large
egg
8 fluid ounce(s)
- 8 fl oz is 1 cup
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 cup(s) Chopped
1.5 cup(s)
3 ounce(s)
Wt(g)
75
Kcal(kcal)
200.25
Home Fries or Pan Fried Potatoes

Eggs, Fried
Breakfast
Breakfast
113.4
138
209.67
270.48
Breakfast
245
83.3
Lunch
245
83.3
Broccoli
Lunch
182
61.88
Rice, Brown, Long Grain, Cooked

Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Lunch
Lunch
292.5
85.05
324.67
140.33
245
83.3
Dinner
Dinner
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 cup(s)
1 ounce(s)
316
28.35
410.8
46.78
Dinner
Rice, White, Long Grain, Boiled

Skinless, Roasted
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Salad Dressing, Oil and Vinegar
Granola Bar, Hard, Plain
Dinner
3 cup(s)
219
35.04
Dinner
Snacks
Snacks
32
56.7
28
143.68
267.05
180
Water, Tap
Broccoli
Snacks
Snacks
948
182
0
61.88
Snacks
2 tablespoon(s)
2 ounce(s)
1 ounce(s) - 1/4
cup
32 fluid ounce(s)
2 cup(s) Chopped
8 fluid ounce(s)
- 8 fl oz is 1 cup
245
83.3
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Protein(g)
6.91
2.46
18.78
8.26
8.26
5.13
7.55
26.38
Carb(g)
25
26.51
1.15
12.15
12.15
12.08
67.16
0
3,676
Fat(g)
8.41
10.93
20.48
0.2
0.2
0.67
2.63
3.04
2,685.71
Sat Fat(g)
2.31
1.4
5.97
0.14
0.14
0.07
0.53
0.86
8.26
8.5
8.79
12.15
89.02
0
0.2
0.88
1.01
0.14
0.24
0.29
1.82
7.4
0.35
0.05
136.22
332.32
91.12
17.59
DA Plus 10 Page: 17
Nov 05, 2012

Item Name
Water, Tap
Broccoli
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Water, Tap
Broccoli
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Protein(g)
0
5.73
6
0
5.13
8.26
136.22
Mono Fat(g)
3.33
3.58
8.53
0.05
0.05
0.02
0.96
1.05
Carb(g)
0.8
36.51
6
0
12.08
12.15
332.32
Poly Fat(g)
2.08
5.45
4.49
0.01
0.01
0.07
0.94
0.65
Fat(g)
16.03
11.23
14
0
0.67
0.2
91.12
Trans Fat(g)
0
0
0.06
0
0
0
0
0
Sat Fat(g)
2.91
1.34
1
0
0.07
0.14
17.59
Chol(mg)
70.5
0
553.38
4.9
4.9
0
0
72.29
0.05
0.28
0.35
0.01
0.24
0.22
0
0
0
4.9
0
24.1
0.05
0.2
4.74
2.48
0
0
0.02
0.05
25.6
Omega-6(g)
1.88
4.81
3.84
0
0
0.03
0.9
0.5
7.71
6.83
0
0
0.07
0.01
28.99
Omega-3(g)
0.16
0.64
0.19
0
0
0.04
0.04
0.03
0
0
0
0
0
0
0.06
Diet Fiber(g)
1.88
2.49
0
0
0
4.73
5.26
0
0
0
0
0
0
4.9
739.87
Sugar(g)
5.77
1.76
0.55
12.47
12.47
3.09
1.02
0
0
0.2
0.17
0
0.04
0.01
0
1.26
0
12.47
0.16
0
0.15
0.05
2.85
5.04
7.26
26.59
0.45
1.72
0
29.21
0.8
88.36
DA Plus 10 Page: 18
Nov 05, 2012

Item Name
Water, Tap
Broccoli
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Water, Tap
Broccoli
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Omega-6(g)
6.8
0
0
0.03
0
26.59
Water(L)
0.03
0.07
0.1
0.22
0.22
0.16
0.21
0.06
Omega-3(g)
0.03
0
0
0.04
0
1.72
Alcohol(g)
0
0
0
0
0
0
0
0
Diet Fiber(g)
3.01
3
0
4.73
0
29.21
Thiamin(mg)
0.16
0.13
0.06
0.11
0.11
0.13
0.28
0.06
Sugar(g)
16.2
1
0
3.09
12.47
88.36
Ribo(mg)
0.26
0.03
0.68
0.45
0.45
0.21
0.07
0
0.22
0.22
0.02
0
0
0
0.11
0.52
0.02
0.45
0.04
0
0.21
0.09
0.06
0.02
0
0
0.95
0.16
0.22
3.09
Niacin(mg)
1.48
1.79
0.11
0.23
0.23
1.16
4.47
11.66
0
0
0
0
0
0
0
Vit B6(mg)
0.08
0.39
0.25
0.09
0.09
0.32
0.42
0.51
0
0.15
0
0
0.13
0.11
2.16
Vit B12(g)
0.38
0
1.34
1.23
1.23
0
0
0.29
0
0.07
0
0
0.21
0.45
3.42
Fol (DFE)(g)
38.25
13.6
70.38
12.25
12.25
114.66
11.7
3.4
0.23
4.66
3.89
0.09
0.29
0.17
1.23
0
0.1
12.25
306.52
1.13
0.79
0.15
81.03
0
0.9
33
0
0.05
3.33
0
0
7
0
13.04
817.38
DA Plus 10 Page: 19
Nov 05, 2012

Item Name
Water, Tap
Broccoli
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Water, Tap
Broccoli
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Niacin(mg)
0
0
1.16
0.23
33
Vit C(mg)
0
14.39
0
0
0
162.34
0
0
Vit B6(mg)
0
0
0.32
0.09
3.33
Vit D (ug)(g)
0
0
3.04
2.94
2.94
0
0
0.09
Vit B12(g)
0
0
0
1.23
7
Vit A (RAE)(g)
48.75
0
302.22
149.45
149.45
56.42
0
5.1
Fol (DFE)(g)
0
0
114.66
12.25
817.38
Vit A (IU)(IU)
199.47
0.07
1086.06
499.8
499.8
1133.86
0
17.86
0
0
0
2.94
0
0.03
149.45
0
1.7
499.8
0
5.95
15.77
151.11
5500.37
0
0.51
0.07
0
162.34
0
355.43
Alpha-T(mg)
0.32
1.31
1.81
0.02
0.02
1.42
0.09
0.23
0
0
0
0
0
2.94
14.91
Calcium(mg)
194.25
10.2
85.56
298.9
298.9
85.54
29.25
12.76
0
1.13
0
0
56.42
149.45
1,220.66
Iron(mg)
1.61
0.44
2.61
0.07
0.07
1.33
1.23
0.88
0
18.71
0
0
1133.86
499.8
11,095.41
Magn(mg)
28.5
28.33
17.94
26.95
26.95
38.22
125.77
24.66
0.02
0.13
0.08
298.9
31.6
4.25
0.07
3.79
0.29
26.95
37.92
8.22
0.59
41.61
0.68
21.9
1.48
1.18
7.03
17.19
0
34.59
79.01
1,918.2
0
1.67
1.08
17.24
0
55
0
541.97
DA Plus 10 Page: 20
Nov 05, 2012

Item Name
Water, Tap
Broccoli
Item Name
Eggs, Fried
Broccoli
Skinless, Roasted
Skinless, Roasted
Dressing
Water, Tap
Broccoli
Alpha-T(mg)
0
1.42
0.02
17.19
Potas(mg)
171
491.87
209.76
382.2
382.2
575.12
125.77
217.73
Calcium(mg)
28.44
85.54
298.9
1,918.2
Zinc(mg)
0.87
0.4
1.92
1.03
1.03
0.75
1.84
0.85
Iron(mg)
0
1.33
0.07
17.24
Sodium(mg)
371.25
350.2
285.66
102.9
102.9
60.06
14.62
62.94
382.2
110.6
72.58
1.03
1.55
0.28
102.9
3.16
20.98
446.76
0.37
41.61
2.56
190.51
0
9.48
575.12
382.2
4,727.65
0
1.15
0
0
0.75
1.03
14.84
0.32
166.7
0
28.44
60.06
102.9
1,877.6
Magn(mg)
9.48
38.22
26.95
541.97
DA Plus 10 Page: 21
Nov 05, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
2471
1915
556
Nov 02, 2012
2793
1915
878
Nov 03, 2012
2685
1915
770
Total:
7949
5745
2204
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2947
2650
1915
735
DA Plus 10 Page: 22

AparicioJ WB4

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Nov 05, 2012

Joseph Aparicio, [email protected]

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 05, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 05, 2012

Nov 05, 2012

Trans Fatty Acid

Nov 05, 2012

326.0 - 471.0 338.26 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 05, 2012

Nov 05, 2012

4.0 cup eq.

3.8 cup eq.

2.5 cup eq.

1.6 cup eq.

3.0 cup eq.

7.0 oz. eq.

9.8 oz. eq.

Your results are based on a 2947 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

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

Nov 05, 2012

Intake Spreadsheet for Nov 01, 2012

Waffle, 100% Whole Grain

Milk, Non Fat Skim or Fat Free

Turkey, Ground, Cooked

Oatmeal, Cooked with Water

BLUE DIAMOND Almonds, Whole, Natural

Turkey, Ground, Cooked

Oatmeal, Cooked with Water

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 02, 2012

BLUE DIAMOND Almonds, Whole, Natural

Milk, Non Fat Skim or Fat Free

Turkey, Ground, Cooked

Turkey, Ground, Cooked

Rice, Brown, Wild, Cooked

Waffle, 100% Whole Grain

Milk, Non Fat Skim or Fat Free

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 03, 2012