RodriguezR WB4

May 09, 2013
Robin Rodriguez, [email protected]

Profile: Robin Rodriguez , 3 Day Average
Profile
Active Profile:
Robin Rodriguez
Height:
5 ft. 4 inches
Weight:
190.0 lbs.
Age:
30 years
BMI:
32.6
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2431 kcal
Protein
68.95 g
Carbohydrate
270.0 - 390.0 g
Fat, Total
53.0 - 93.0 g
No recommendation
Saturated Fat
< 24 g
Less than 10% of calories
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
Trans Fatty Acid
No recommendation
Cholesterol
< 300 mg
Less than 300mg recommended
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
May 09, 2013

Nutrient
DRI
Dietary Fiber, Total
25 g
Sugar, Total
No recommendation
Other
Water
2.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
75 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
700 g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
18 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
8 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
May 09, 2013

Macronutrient Ranges for May 04, 2013, May 05, 2013, May 06, 2013
Macronutrient Ranges
1,250
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,094-1,580 kCal
10%-35%
243-851 kCal
20%-35%
486-851 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
43%
21%
39%
0%
654 kCal
322 kCal
590 kCal
0 kCal
DA Plus 10 Page: 3
May 09, 2013

Fat Breakdown for May 04, 2013, May 05, 2013, May 06, 2013
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
12%
14%
8%
0%
4%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
May 09, 2013

Intake vs. Goals for May 04, 2013, May 05, 2013, May 06, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2431 kcal
1,508.75 kcal
Protein
68.95 g
80.57 g
Carbohydrate
270.0 - 390.0 163.54 g

g
53.0 - 93.0 g 65.61 g
Fat, Total
62%
117%
Fat
Saturated Fat
< 24 g
19.6 g
82%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
23.95 g
14.2 g
0.32 g
259.71 mg
Omega-6 Linoleic
12 g
11.88 g
Omega-3 Linolenic
1.1 g
0.97 g
Dietary Fiber, Total
25 g
24.83 g
Sugar, Total
76.33 g
Water
2.7 L
2.38 L
Alcohol
0g
Thiamin
1.1 mg
1.04 mg
Riboflavin
1.1 mg
1.63 mg
149%
Niacin
14 mg
21.54 mg
154%
Vitamin B6
1.3 mg
2.38 mg
183%
Vitamin B12
2.4 g
3.67 g
153%
Folate (DFE)
400 g
360.93 g
Vitamin C
75 mg
117.21 mg
Vitamin D (ug)
15 g
2.68 g
Vitamin A (RAE)
700 g
801.27 g
114%
Vitamin A (IU)
2333 IU
11,407.74 IU
489%
Alpha-Tocopherol
15 mg
10.19 mg
Calcium
1000 mg
791.55 mg
Iron
18 mg
10.35 mg
Magnesium
310 mg
371.24 mg
Potassium
4700 mg
3,344.38 mg
87%
Essential Fatty Acids

99%
88%
Carbohydrates
99%
Other
88%
Vitamins
94%
90%
156%
18%
68%
Minerals
79%
57%
120%
71%
DA Plus 10 Page: 5
May 09, 2013

Nutrient
DRI
Intake
Zinc
8 mg
8.7 mg
Sodium
1500 mg
1,414.71 mg
0%
25%
50%
75%
100%
109%
94%
DA Plus 10 Page: 6
May 09, 2013

MyPlate Analysis for May 04, 2013, May 05, 2013, May 06, 2013
Grains
Goal*
9.0 oz. eq.
tips
Actual
2.1 oz. eq.
% Goal
22.9%
Vegetables
3.5 cup eq.
tips
3.1 cup eq.
87.5%
Fruits
2.0 cup eq.
tips
2.9 cup eq.
145.2%
Dairy
3.0 cup eq.
tips
1.2 cup eq.
38.7%
Protein Foods
6.5 oz. eq.
tips
8.6 oz. eq.
131.6%
294.3
71.8%
Empty Calories
410.0
Your results are based on a 2431 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 8.0 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
May 09, 2013

Intake Spreadsheet for May 04, 2013

Item Name
Pancakes (Master Mix)
Bacon, Pork or Pork Side, Cooked
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Sandwich, Turkey with Mayonnaise
Lettuce, Romaine, Shredded
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Tomatoes, Red
Lunch
Avocado, California
Lunch
Water, Bottled
Seeds, Pumpkin or Squash, Kernels, Dried
Beans, Black, Dry
Salmon, Atlantic, Wild, Cooked, Dry Heat
Beef, Steak, Separable Lean, Fried
Pepper, Bell or Sweet, Red
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
Pepper, Bell or Sweet, Green
Dinner
Onions, Red, Sliced

Carrots
Dinner
Snacks
SARGENTO String Cheese Snacks
Snacks
Banana
Snacks
Apple, Medium
Snacks
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Avocado, California
Water, Bottled
Protein(g)
6.71
5.93
7.76
0.12
0
14.37
1.16
1.31
0.58
0
6.26
108.78
Quantity
2 serving(s)
2 slice(s)
0.25 cup(s)
1 tablespoon(s)
32 fluid ounce(s)
0.5 item(s)
2 cup(s) shredded
1 cup(s) - cup
cherry tomatoes
0.22 item(s) fruit without skin
and seeds
16 fluid ounce(s)
0.15 cup(s)
0.13 cup(s)
4 ounce(s)
2 ounce(s)
0.25 cup(s) Chopped
0.25 cup(s) Chopped
0.67 cup(s)
0.25 cup(s) Strips or slices
1 item(s) - 1
item is 1 oz
1 item(s) Medium (7 in. to
7 7/8 in. long)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
Carb(g)
32.68
0.23
6.77
0.01
0
13.18
3.09
5.8
2.54
0
2.22
149.37
Wt(g)
118.22
16
36.25
14.2
948
71.5
94
Kcal(kcal)
259.59
86.56
213.88
101.81
0
164.45
15.98
149
26.82
29.41
49.11
474
20.7
24.25
113.4
56.7
37.25
0
115.71
82.69
206.39
130.33
11.55
37.25
7.45
76.67
30.5
32.2
12.51
28
80
118
105.02
182
94.64
2,675.29
Fat(g)
11.09
6.68
19.04
11.52
0
5.61
0.28
0.3
4.53
0
10.15
91.2
1,796.69
Sat Fat(g)
3.2
2.2
1.43
7.29
0
1.28
0.04
0.04
0.63
0
1.79
24.92
DA Plus 10 Page: 8
May 09, 2013

Item Name
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Avocado, California
Water, Bottled
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Avocado, California
Water, Bottled
Protein(g)
5.24
28.85
19.07
0.37
0.32
0.71
0.28
8
1.29
0.47
108.78
Mono Fat(g)
3.35
2.96
12.11
2.98
0
1.28
0.01
0.05
2.88
0
3.36
0.03
3.06
1.99
0
0
0.02
0
0
0.04
0.01
34.14
Omega-6(g)
3.43
0.64
4.48
0.39
0
2.05
0.04
0.12
0.49
0
17.18
Carb(g)
15.12
0
0
2.25
1.73
7.75
2.92
1
26.95
25.13
149.37
Poly Fat(g)
3.76
0.73
4.48
0.43
0
2.41
0.15
0.12
0.53
0
4.34
0.15
3.69
0.89
0.03
0.02
0.05
0.04
0
0.09
0.09
22
Omega-3(g)
0.3
0.03
0
0.04
0
0.22
0.11
0
0.04
0
1.42
Fat(g)
0.34
9.22
5.41
0.11
0.06
0.06
0.07
6
0.39
0.31
91.2
Trans Fat(g)
0
0
0.01
0.47
0
0
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0.49
Diet Fiber(g)
0.98
0
3.59
0
0
0.64
1.97
1.79
2
0
26.76
Sat Fat(g)
0.09
1.43
1.76
0.01
0.02
0.02
0.01
3.5
0.13
0.05
24.92
Chol(mg)
68.81
17.6
0
30.53
0
33.6
0
0
0
0
0
0
80.51
54.97
0
0
0
0
15
0
0
301.03
Sugar(g)
4.13
0
1.68
0.01
0
1.13
1.12
3.92
0.09
0
53.4
DA Plus 10 Page: 9
May 09, 2013

Item Name
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Avocado, California
Water, Bottled
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Avocado, California
Omega-6(g)
4.29
0.08
0.25
0.7
0.02
0.02
0.01
0.04
0
0.05
0.08
17.18
Water(L)
0.07
0
0
0
0.95
0.04
0.09
0.14
0.02
0.47
0
0
0.07
0.03
0.03
0.03
0.07
0.03
0
0.09
0.16
2.29
Niacin(mg)
2.19
1.78
1.27
0.01
0
3.42
0.29
0.89
0.56
27.98
Omega-3(g)
0.02
0.07
0.43
0.09
0.01
0
0
0
0
0.03
0.02
1.42
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.05
0.06
0.04
0
0
0.23
0.07
0.12
0.08
2.99
Diet Fiber(g)
1.24
3.76
0
0
0.78
0.63
1.07
0.85
0
3.07
4.37
26.76
Thiamin(mg)
0.31
0.06
0.07
0
0
0.14
0.07
0.06
0.02
0
0.06
0.22
0.31
0.07
0.02
0.02
0.04
0.02
0
0.04
0.03
1.55
Vit B12(g)
0.27
0.2
0
0.02
0
0.16
0
0
0
6.11
Sugar(g)
0.29
0.51
0
0
1.56
0.89
3.28
1.45
0
14.43
18.91
53.4
Ribo(mg)
0.3
0.04
0.26
0
0
0.16
0.06
0.03
0.04
0
0.03
0.05
0.55
0.17
0.03
0.01
0.02
0.02
0
0.09
0.05
1.91
Fol (DFE)(g)
114.96
0.32
17.76
0.43
0
47.19
127.84
22.35
26.17
586.67
DA Plus 10 Page: 10
May 09, 2013

Item Name
Water, Bottled
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Avocado, California
Water, Bottled
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Niacin(mg)
0
1.03
0.47
11.43
2.79
0.36
0.18
0.06
0.3
0
0.78
0.17
27.98
Vit C(mg)
0.15
0
0
0
0
0
3.76
20.41
2.59
0
0.39
0
0
0
47.57
29.95
4.91
1.8
0
10.27
8.37
130.16
Alpha-T(mg)
0.25
0.05
8.61
0.33
0
0.37
0.12
0.8
13.09
Vit B6(mg)
0
0.03
0.07
1.07
0.32
0.11
0.08
0.12
0.04
0
0.43
0.08
2.99
Vit D (ug)(g)
0.48
0
0
0.21
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.69
Calcium(mg)
88.64
1.76
85.55
3.41
94.8
50.05
31.02
14.9
732.33
Vit B12(g)
0
0
0
3.46
1.99
0
0
0
0
0
0
0
6.11
Vit A (RAE)(g)
0
1.76
0
97.13
0
2.86
409.84
62.58
2.06
0
0.21
0
14.74
0
58.48
6.7
0
254.68
60.06
3.54
5.46
980.1
Iron(mg)
2.01
0.23
1.19
0
0
1.73
0.91
0.4
13.87
Fol (DFE)(g)
0
12.01
107.67
32.89
6.8
17.14
3.72
14.57
5.8
0
23.6
5.46
586.67
Vit A (IU)(IU)
140.26
0
2.54
354.86
0
9.54
8187.4
1241.17
43.23
0
3.31
4.12
49.9
0
1166.3
137.82
0
5095.33
200
75.52
98.28
16,809.58
Magn(mg)
13.51
5.28
97.15
0.28
18.96
17.16
13.16
16.39
485.62
DA Plus 10 Page: 11
May 09, 2013

Item Name
Avocado, California
Water, Bottled
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Item Name
Almonds, Blanched
Butter, Unsalted
Water, Bottled
Tomatoes, Red
Avocado, California
Water, Bottled
Beans, Black, Dry
Onions, Red, Sliced
Carrots
Banana
Apple, Medium
Alpha-T(mg)
0.58
0
0.45
0.05
0
0.08
0.59
0.14
0.02
0.2
0
0.12
0.33
13.09
Potas(mg)
143.25
90.4
238.89
3.41
0
152.29
232.18
353.13
149.11
0
167.46
359.63
712.14
276.53
78.6
65.19
110.4
97.6
0
422.44
194.74
3,847.4
Calcium(mg)
3.82
47.4
9.52
29.83
17.01
4.53
2.61
3.72
16.87
10.06
200
5.9
10.92
732.33
Zinc(mg)
0.55
0.56
1.08
0.01
0
1.5
0.22
0.25
0.2
0
1.62
0.89
0.93
3.04
0.09
0.05
0.12
0.07
0
0.18
0.07
11.43
Iron(mg)
0.18
0
1.83
1.22
1.17
1.96
0.16
0.13
0.15
0.09
0
0.31
0.22
13.87
Sodium(mg)
481.48
369.6
6.89
1.56
18.96
282.42
7.52
7.45
2.35
9.48
1.45
1.21
63.5
224.4
1.49
1.12
2.3
21.05
210
1.18
1.82
1,717.23
Magn(mg)
8.53
9.48
122.54
41.47
41.96
19.27
4.47
3.72
7.67
3.66
0
31.86
9.1
485.62
DA Plus 10 Page: 12
May 09, 2013


Item Name
Eggs, Scrambled or Omelet, Fat Added in
Cooking
Salsa
Banana
Meal
Breakfast
Avocado, California
Breakfast
Breakfast
Breakfast
Salad, Green
Broccoli
Lunch
Lunch
Carrots
Lunch
Tomatoes, Red
Lunch
Apple, Medium
Lunch
Beef, Tenderloin, Choice, Filet Mignon, 0''

Fat, Broiled
Potatoes, Baked, Flesh and Skin with Salt
Dinner
Water, Bottled
Dinner
Snacks
Milk, Chocolate, Reduced Fat

Water, Bottled
Banana
Snacks
Snacks
Snacks
Item Name
Cooking
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Tomatoes, Red
Apple, Medium
Dinner
Quantity
1 item(s) - 2
large eggs
2 tablespoon(s)
7 7/8 in. long)
0.22 item(s) fruit without skin
and seeds
2 cup(s)
0.25 cup(s) Chopped
0.25 cup(s) Strips or slices
1 item(s) Medium whole
(2 3/5 in.
diameter)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
3 ounce(s)
Wt(g)
62
Kcal(kcal)
93.62
32
118
8.64
105.02
29.41
49.11
276
22.75
44.16
7.74
30.5
12.51
123
22.14
182
94.64
85.05
196.46
0.5 item(s) - 1
item is 1
medium potato
(2 1/4'' x 3 1/4'')
24 fluid ounce(s)
1 item(s) - 1
item is 1 oz
8 fluid ounce(s)
32 fluid ounce(s)
7 7/8 in. long)
86.5
80.44
711
28
0
80
250
948
118
190
0
105.02
Protein(g)
6.49
Carb(g)
1.3
3,102.21
Fat(g)
6.74
1,089.5
Sat Fat(g)
2
0.49
1.29
0.58
3.45
0.64
0.28
1.08
0.47
57.49
2
26.95
2.54
8.89
1.51
2.92
4.78
25.13
152.6
0.05
0.39
4.53
0.19
0.08
0.07
0.25
0.31
34.42
0.01
0.13
0.63
0.03
0.01
0.01
0.03
0.05
13.6
DA Plus 10 Page: 13
May 09, 2013

Item Name
Fat, Broiled
Water, Bottled
Water, Bottled
Banana
Item Name
Cooking
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Tomatoes, Red
Apple, Medium
Fat, Broiled
Water, Bottled
Water, Bottled
Banana
Item Name
Cooking
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Tomatoes, Red
Apple, Medium
Fat, Broiled
Water, Bottled
Protein(g)
23.79
Carb(g)
0
Fat(g)
10.55
Sat Fat(g)
4.09
2.16
0
8
7.47
0
1.29
57.49
Mono Fat(g)
2.69
18.29
0
1
30.33
0
26.95
152.6
Poly Fat(g)
1.16
0.11
0
6
4.75
0
0.39
34.42
Trans Fat(g)
0
0.03
0
3.5
2.94
0
0.13
13.6
Chol(mg)
198.4
0.01
0.04
2.88
0.01
0
0
0.04
0.01
4.32
0.04
0.09
0.53
0.09
0.01
0.04
0.1
0.09
0.39
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
76.54
0
0
0
1.14
0
0.04
11.18
Omega-6(g)
1.01
0.05
0
0
0.22
0
0.09
2.9
Omega-3(g)
0.07
0
0
0
0
0
0
0
Diet Fiber(g)
0
0
0
15
20
0
0
309.94
Sugar(g)
1.34
0.03
0.05
0.49
0
0
0.04
0.1
0.08
0.29
0
0.03
0.04
0
0
0
0
0.02
0
0.51
3.07
2
5.96
0.59
0.85
1.48
4.37
0
0.98
14.43
0.09
3.98
0.39
1.45
3.23
18.91
0
0.04
0
0
0.2
2.38
0.01
0
0
0
0.21
1.9
0
0
1.75
25.55
1.02
0
0
23.88
84.12
DA Plus 10 Page: 14
May 09, 2013

Item Name
Water, Bottled
Banana
Item Name
Cooking
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Tomatoes, Red
Apple, Medium
Fat, Broiled
Water, Bottled
Water, Bottled
Banana
Item Name
Cooking
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Tomatoes, Red
Apple, Medium
Fat, Broiled
Water, Bottled
Water, Bottled
Banana
Item Name
Cooking
Omega-6(g)
0
0.05
2.38
Water(L)
0.05
Omega-3(g)
0
0.03
0.21
Alcohol(g)
0
Diet Fiber(g)
0
3.07
25.55
Thiamin(mg)
0.03
Sugar(g)
0
14.43
84.12
Ribo(mg)
0.25
0.03
0.09
0.02
0.26
0.02
0.03
0.12
0.16
0.05
0
0
0
0
0
0
0
0
0
0.01
0.04
0.02
0.08
0.02
0.02
0.05
0.03
0.06
0.01
0.09
0.04
0.14
0.03
0.02
0.02
0.05
0.1
0.06
0.71
0
0.21
0.95
0.09
2.84
Niacin(mg)
0.05
0
0
0
0
0
0
0
Vit B6(mg)
0.07
0.06
0
0
0.11
0
0.04
0.56
Vit B12(g)
0.58
0.04
0
0
0.46
0
0.09
1.33
Fol (DFE)(g)
17.36
0.02
0.78
0.56
1.52
0.15
0.3
0.73
0.17
6.45
0.06
0.43
0.08
0.22
0.04
0.04
0.1
0.08
0.47
0
0
0
0
0
0
0
0
1.57
1.28
23.6
26.17
102.12
14.33
5.8
18.45
5.46
7.65
1.22
0
0
0.41
0
0.78
13.15
Vit C(mg)
0
0.27
0
0
0.06
0
0.43
2.35
Vit D (ug)(g)
1.05
0
0
0
0.82
0
0
2.98
Vit A (RAE)(g)
91.76
24.22
0
0
5
0
23.6
275.05
Vit A (IU)(IU)
407.47
143.38
4.05
802.79
10,966.62
DA Plus 10 Page: 15
May 09, 2013

Item Name
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Tomatoes, Red
Apple, Medium
Fat, Broiled
Water, Bottled
Water, Bottled
Banana
Item Name
Cooking
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Tomatoes, Red
Apple, Medium
Fat, Broiled
Water, Bottled
Water, Bottled
Banana
Item Name
Cooking
Salsa
Banana
Avocado, California
Salad, Green
Broccoli
Carrots
Vit C(mg)
0.61
10.27
2.59
64.03
20.29
1.8
16.85
8.37
0
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
Vit A (RAE)(g)
4.8
3.54
2.06
157.32
7.05
254.68
51.66
5.46
0
Vit A (IU)(IU)
93.44
75.52
43.23
3135.36
141.73
5095.33
1024.59
98.28
0
8.3
0
0
0
0
10.27
143.38
Alpha-T(mg)
0.6
0
0
0
3
0
0
4.05
Calcium(mg)
47.12
0.87
0
60.06
160
0
3.54
802.79
Iron(mg)
0.86
8.65
0
200
567.5
0
75.52
10,966.62
Magn(mg)
7.44
0.38
0.12
0.58
0
0.18
0.2
0.66
0.33
0.37
8.64
5.9
3.82
35.88
10.69
10.06
12.3
10.92
15.31
0.15
0.31
0.18
1.74
0.17
0.09
0.33
0.22
1.58
4.8
31.86
8.53
30.36
4.78
3.66
13.53
9.1
18.71
0.03
0
0
0.1
0
0.12
3.66
Potas(mg)
91.14
12.98
71.1
200
272.5
94.8
5.9
817.92
Zinc(mg)
0.6
0.93
0
0
0.6
0
0.31
7.46
Sodium(mg)
231.88
24.22
14.22
0
35
18.96
31.86
257.03
95.04
422.44
149.11
474.72
71.89
97.6
3,481.67
0.12
0.18
0.2
0.58
0.09
0.07
7.79
192
1.18
2.35
71.76
7.51
21.05
1,000.48
DA Plus 10 Page: 16
May 09, 2013

Item Name
Tomatoes, Red
Apple, Medium
Fat, Broiled
Water, Bottled
Water, Bottled
Banana
Potas(mg)
291.51
194.74
285.77
Zinc(mg)
0.21
0.07
4.2
Sodium(mg)
6.15
1.82
46.78
462.77
0
0
422.5
0
422.44
3,481.67
0.31
0
0
0.98
0
0.18
7.79
8.65
14.22
210
165
18.96
1.18
1,000.48
DA Plus 10 Page: 17
May 09, 2013


Item Name
Oatmeal, Cooked with Milk
Bread, Whole Wheat, Prepared, Toasted
Blueberries
Butter, Unsalted
Chicken, Breast, Meat and Skin, Boneless,
Roasted
FRESH EXPRESS Salad Blend, Green &
Crisp w/ Iceberg & Romaine
Salad Dressing, Italian
Tomatoes, Red
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Quantity
0.75 cup(s)
1 slice(s)
1 cup(s)
1 tablespoon(s)
8 fluid ounce(s)
3 ounce(s)
Wt(g)
175.5
42
145
14.2
250
85.05
Kcal(kcal)
175.5
128.1
82.65
101.81
190
167.55
Lunch
2 cup(s)
85
15
Lunch
Lunch
2 tablespoon(s)
1 item(s) Medium whole
(2 3/5 in.
diameter)
0.5 item(s)
29.4
123
85.55
22.14
123
273.06
1.75 cup(s) diced

0.25 cup(s)
32 fluid ounce(s)
7 7/8 in. long)
266
79.8
36.25
948
118
213.88
0
105.02
1,640.06
Sat Fat(g)
2.16
0.37
0.04
7.29
2.94
1.86
Sandwich, Club, with Bacon, Chicken,

Tomato, Lettuce and Mayonnaise
Watermelon
Dinner
Almonds, Blanched
Water, Bottled
Banana
Snacks
Snacks
Snacks
Item Name
Blueberries
Butter, Unsalted
Roasted
Tomatoes, Red
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Item Name
Blueberries
Dinner
Protein(g)
9.2
3.86
1.07
0.12
7.47
25.34
Carb(g)
24.5
23.69
21.01
0.01
30.33
0
2,440.4
Fat(g)
4.72
2.48
0.48
11.52
4.75
6.62
0.11
1.08
15.51
3.07
4.78
24.45
8.34
0.25
12.24
1.32
0.03
2.66
1.62
7.76
0
1.29
75.44
Mono Fat(g)
1.33
0.53
0.07
26.54
20.08
6.77
0
26.95
188.64
Poly Fat(g)
0.75
1.36
0.21
17.71
0.4
19.04
0
0.39
71.21
Trans Fat(g)
0
0
0
0.47
0.04
1.43
0
0.13
20.29
Chol(mg)
10.53
0
0
168.17
DA Plus 10 Page: 18
May 09, 2013

Item Name
Butter, Unsalted
Roasted
Tomatoes, Red
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Item Name
Blueberries
Butter, Unsalted
Roasted
Tomatoes, Red
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Item Name
Blueberries
Butter, Unsalted
Roasted
Tomatoes, Red
Mono Fat(g)
2.98
1.14
2.58
Poly Fat(g)
0.43
0.22
1.41
Trans Fat(g)
0.47
0
0
Chol(mg)
30.53
20
71.44
1.86
0.04
3.76
3.8
0.1
4.71
0
0
0
0
0
35.67
0.1
12.11
0
0.04
26.54
Omega-6(g)
0.67
1.21
0.13
0.39
0.2
1.2
0.13
4.48
0
0.09
17.71
Omega-3(g)
0
0.15
0.08
0.04
0
0.05
0
0.01
0
0
0.47
Diet Fiber(g)
2.46
2.81
3.48
0
1.75
0
0
0
0
0
168.17
Sugar(g)
8.35
1.77
14.44
0.01
23.88
0
3.39
0.1
4.13
0.42
0
0.49
0
1.48
1.48
2.45
3.23
2.72
0.13
4.48
0
0.05
16.08
Water(L)
0.14
0.01
0.12
0
0.21
0.05
0
0
0
0.03
1.27
Alcohol(g)
0
0
0
0
0
0
1.06
3.59
0
3.07
22.17
Thiamin(mg)
0.2
0.11
0.05
0
0.11
0
16.49
1.68
0
14.43
91.45
Ribo(mg)
0.31
0.09
0.06
0
0.46
0.1
0.02
0.12
0.07
0
0
0
0
0.05
0.27
0.01
0.02
0.2
2.01
1.66
DA Plus 10 Page: 19
May 09, 2013

Item Name
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Item Name
Blueberries
Butter, Unsalted
Roasted
Tomatoes, Red
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Item Name
Blueberries
Butter, Unsalted
Roasted
Tomatoes, Red
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Item Name
Blueberries
Water(L)
0.24
0
0.95
0.09
2.01
Niacin(mg)
0.33
1.66
0.61
0.01
0.41
10.81
Alcohol(g)
0
0
0
0
0
Vit B6(mg)
0.08
0.08
0.08
0
0.06
0.48
Thiamin(mg)
0.09
0.07
0
0.04
1
Vit B12(g)
0.58
0
0
0.02
0.82
0.27
Ribo(mg)
0.06
0.26
0
0.09
1.66
Fol (DFE)(g)
12.28
37.38
8.7
0.43
5
3.4
0
0.73
6.41
0.02
0.1
0.31
0
0
0.21
0
18.45
86.1
0.47
1.27
0
0.78
23.49
Vit C(mg)
0.18
0
14.06
0
0
0
0.12
0.04
0
0.43
1.8
Vit D (ug)(g)
0
0
0
0.21
3
0.09
0
0
0
0
1.91
Vit A (RAE)(g)
71.96
0
4.35
97.13
160
23.81
7.98
17.76
0
23.6
221.09
Vit A (IU)(IU)
293.71
1.68
78.3
354.86
567.5
79.1
12
112.5
2250
0
16.85
3.2
0
0
0
0.59
51.66
20.91
10.58
1024.59
195.1
21.55
0
0
10.27
78.1
Alpha-T(mg)
0.23
0.35
0.83
13.82
0
0
0
0
3.3
Calcium(mg)
194.8
15.12
8.7
824.39
74.48
0
0
3.54
620.92
Iron(mg)
1.07
1.43
0.41
9.72
1513.54
2.54
0
75.52
6,447.01
Magn(mg)
54.41
37.38
8.7
371.08
DA Plus 10 Page: 20
May 09, 2013

Item Name
Butter, Unsalted
Roasted
Tomatoes, Red
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Item Name
Blueberries
Butter, Unsalted
Roasted
Tomatoes, Red
Watermelon
Almonds, Blanched
Water, Bottled
Banana
Alpha-T(mg)
0.33
0.1
0.23
Calcium(mg)
3.41
272.5
11.91
Iron(mg)
0
0.6
0.91
Magn(mg)
0.28
35
22.96
20
0.36
1.47
0.66
0.76
2.06
12.3
78.72
0.19
0.33
2.29
0.88
13.53
23.37
0.13
8.61
0
0.12
13.82
Potas(mg)
315.9
144.9
111.65
3.41
422.5
208.37
18.62
85.55
94.8
5.9
824.39
Zinc(mg)
1.44
0.69
0.23
0.01
0.98
0.87
0.64
1.19
0
0.31
9.72
Sodium(mg)
249.21
160.02
1.45
1.56
165
60.38
26.6
97.15
18.96
31.86
371.08
10
14.11
291.51
232.47
0.04
0.21
0.91
299.29
6.15
543.66
297.92
238.89
0
422.44
2,704.07
0.27
1.08
0
0.18
6.9
2.66
6.89
18.96
1.18
1,526.42
DA Plus 10 Page: 21
May 09, 2013

Energy Balance for May 04, 2013, May 05, 2013, May 06, 2013
Date
kCal Consumed
kCal Burned
Net kCal
May 04, 2013
1798
2275
-477
May 05, 2013
1090
2275
-1185
May 06, 2013
1642
2275
-633
Total:
4530
6825
-2295
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2431
1510
2275
-765
DA Plus 10 Page: 22

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May 09, 2013

Robin Rodriguez, [email protected]

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

May 09, 2013

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

May 09, 2013

May 09, 2013

May 09, 2013

270.0 - 390.0 163.54 g

Dietary Fiber, Total

Essential Fatty Acids

May 09, 2013

May 09, 2013

3.5 cup eq.

3.1 cup eq.

2.0 cup eq.

2.9 cup eq.

3.0 cup eq.

1.2 cup eq.

6.5 oz. eq.

8.6 oz. eq.

Your results are based on a 2431 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

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

May 09, 2013

Intake Spreadsheet for May 04, 2013

Pepper, Bell or Sweet, Green

Onions, Red, Sliced

SARGENTO String Cheese Snacks

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

Intake Spreadsheet for May 05, 2013

Beef, Tenderloin, Choice, Filet Mignon, 0''

Milk, Chocolate, Reduced Fat

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

Intake Spreadsheet for May 06, 2013

1.75 cup(s) diced

Sandwich, Club, with Bacon, Chicken,

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013