All Nutrients Spreadsheet

This report shows all nutrient values in a spreadsheet format. Nutrients are displayed horizontally, with totals at
the bottom of the list.

Profile Info
Personal: Nate Harrison Male 20 yrs 6 ft 180 lb
Day(s): Day 1, Day 2 (Breakfast, Lunch, Snack)
Activity Level: Very active Strive for an Active activity level.
Weight Change: None Best not to exceed 2 lbs per week.
BMI: 24.4 Normal is 18.5 to 25. Clinically Obese is 30 or higher.

Day Meal Item Amount Cals FatCal SatFatCal Prot (g)

Day 1 Breakfas scrambled eggs (USDA) 2 cup 655.6 434.8 131.9 44
hash browns, frozen, shredded 1.5 cup 84 0 0 2.4
coffee, brewed, with tap water 1 cup 2.4 0.4 0 0.3
blended coffee, Frappuccino, 1 med 110 0 0 3
vitamin, multi, plus extra c, 2 tblt 0 0 0 0
vitamin & mineral, multi, daily, 2 cap 0 0 0 0
Lunch water, municipal tap (USDA) 20 fl-oz 0 0 0 0
macaroni & cheese, yummy 1 dry svg 290 31.5 13.5 10
chicken breast filet, flame 0.7 lb 610.6 219.8 73.3 77.3
Snack peanut butter, chunky, natural, 5 Tbs 525 360 56.2 17.5
rice cake, caramel corn 3 ea 150 0 0 3
Day Total -- 2427.6 1046.6 275 157.5
Day 2 Breakfas breakfast sandwich, sausage 2 ea 1100 576 234 40
iced breve, with half & half, 24 fl-oz 290 234 144 8
Lunch chicken breast filet, flame 1 lb 872.3 314 104.7 110.5
macaroni & cheese, curly, dry, 1 indv cup 220 45 22.5 9
Day Total -- 2482.3 1169 505.2 167.5
Average Day Total -- 2454.9 1107.8 390.1 162.5
Day Meal Item Carbs (g) Sugar (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)
Day 1 Breakfas scrambled eggs (USDA) 7.1 6.1 0 0 0 0
hash browns, frozen, shredded 19.2 1.2 2.4
coffee, brewed, with tap water 0 0 0 0 0 0
blended coffee, Frappuccino, 24 23 0 0 0
vitamin, multi, plus extra c, 0 0 0 0 0 0
vitamin & mineral, multi, daily, 0 0 0 0 0 0
Lunch water, municipal tap (USDA) 0 0 0 0 0 0
macaroni & cheese, yummy 56 7 0
chicken breast filet, flame 12.2 8.1 0 0 0
Snack peanut butter, chunky, natural, 15 2.5 5
rice cake, caramel corn 33 9 0
Day Total 166.5 57 0 7.4 0 0
Day 2 Breakfas breakfast sandwich, sausage 90 30 4
iced breve, with half & half, 10 0 0 0
Lunch chicken breast filet, flame 17.4 11.6 0 0 0
macaroni & cheese, curly, dry, 35 6 1
Day Total 152.4 47.6 0 5 0 0
Average Day Total 159.5 52.3 0 6.2 0 0

Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Day 1 Breakfas scrambled eggs (USDA) 48.3 14.7 2.7 19.5 10.7 1218.8
hash browns, frozen, shredded 0 0 0 0 0 0
coffee, brewed, with tap water 0 0 0 0 0 0
blended coffee, Frappuccino, 0 0 0 0 0 0
vitamin, multi, plus extra c, 0 0 0 0 0
vitamin & mineral, multi, daily, 0 0 0 0 0
Lunch water, municipal tap (USDA) 0 0 0 0 0 0
macaroni & cheese, yummy 3.5 1.5 0 10
chicken breast filet, flame 24.4 8.1 0 244.2
Snack peanut butter, chunky, natural, 40 6.2 0 0
rice cake, caramel corn 0 0 0 0 0 0
Day Total 116.3 30.6 2.7 19.6 10.7 1473
Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Day 2 Breakfas breakfast sandwich, sausage 64 26 0 430
iced breve, with half & half, 26 16 0 85
Lunch chicken breast filet, flame 34.9 11.6 0 348.9
macaroni & cheese, curly, dry, 5 2.5 0 10
Day Total 129.9 56.1 0 0 0 873.9
Average Day Total 123.1 43.3 1.4 9.8 5.3 1173.5

Day Meal Item Water (g)A-RAE(mcg) A-Car (mcg) B1 (mg) B2 (mg) B3 (mg)

Day 1 Breakfas scrambled eggs (USDA) 336.2 708.4 114.4 0.2 1.7 0.3
hash browns, frozen, shredded 0 0
coffee, brewed, with tap water 235.4 0 0 0 0.2 0.5
blended coffee, Frappuccino,
vitamin, multi, plus extra c, 2.1 2.4 27
vitamin & mineral, multi, daily, 1250 15000 25 25 100
Lunch water, municipal tap (USDA) 591.4 0 0 0 0 0
macaroni & cheese, yummy 0.1
chicken breast filet, flame 0 0
Snack peanut butter, chunky, natural, 0 0
rice cake, caramel corn 0 0
Day Total 1162.9 1958.4 15114.4 27.4 29.2 127.8
Day 2 Breakfas breakfast sandwich, sausage
iced breve, with half & half,
Lunch chicken breast filet, flame 0 0
macaroni & cheese, curly, dry,
Day Total 0 0 0 0 0 0
Average Day Total 581.5 979.2 7557.2 13.7 14.6 63.9

Day Meal Item B6 (mg) B12 (mcg) C (mg) D (mcg) E-Toco (mg) Fola (mcg)

Day 1 Breakfas scrambled eggs (USDA) 0.6 3.3 0 7.9 5.1 158.4
hash browns, frozen, shredded 2.9
coffee, brewed, with tap water 0 0 0 0 0 4.7
blended coffee, Frappuccino, 0
vitamin, multi, plus extra c, 2.1 9 500 20 13.6 600
Day Meal Item B6 (mg) B12 (mcg) C (mg) D (mcg) E-Toco (mg) Fola (mcg)

Day 1 Breakfas vitamin & mineral, multi, daily, 25 100 500 10 268.5 400
Lunch water, municipal tap (USDA) 0 0 0 0 0 0
macaroni & cheese, yummy 0
chicken breast filet, flame 0
Snack peanut butter, chunky, natural, 0
rice cake, caramel corn 0
Day Total 27.7 112.3 1002.9 37.9 287.2 1163.1
Day 2 Breakfas breakfast sandwich, sausage 2
iced breve, with half & half,
Lunch chicken breast filet, flame 0
macaroni & cheese, curly, dry,
Day Total 0 0 2 0 0 0
Average Day Total 13.8 56.2 502.4 19 143.6 581.6

Day Meal Item Calc (mg) Iron (mg) Magn (mg) Phos (mg) Potas (mg) Selen (mcg)

Day 1 Breakfas scrambled eggs (USDA) 290.4 5.8 48.4 726 580.8 103.4
hash browns, frozen, shredded 0 0 360
coffee, brewed, with tap water 4.7 0 7.1 7.1 116 0
blended coffee, Frappuccino, 100 0
vitamin, multi, plus extra c,
vitamin & mineral, multi, daily, 25 10 7.2 5 200
Lunch water, municipal tap (USDA) 17.8 0 5.9 0 5.9 0
macaroni & cheese, yummy 110 1.1 270
chicken breast filet, flame 81.4 2.9
Snack peanut butter, chunky, natural, 0 0.9
rice cake, caramel corn 0 0
Day Total 629.3 20.7 68.6 733.1 1337.8 303.4
Day 2 Breakfas breakfast sandwich, sausage 340 6
iced breve, with half & half,
Lunch chicken breast filet, flame 116.3 4.2
macaroni & cheese, curly, dry,
Day Total 456.3 10.2 0 0 0 0
Day Meal Item Calc (mg) Iron (mg) Magn (mg) Phos (mg) Potas (mg) Selen (mcg)

Average Day Total 542.8 15.5 34.3 366.6 668.9 151.7

Day Meal Item Sod (mg) Zinc (mg) Omega3 (g) Omega6 (g) Alc (g) Caff (mg)

Day 1 Breakfas scrambled eggs (USDA) 638 4.6 0.8 9.7 0 0

hash browns, frozen, shredded 24 0 0 0 0
coffee, brewed, with tap water 4.7 0 0 0 0 94.7
blended coffee, Frappuccino, 200 0 0 0 90
vitamin, multi, plus extra c, 0 0 0 0
vitamin & mineral, multi, daily, 30 0 0 0 0
Lunch water, municipal tap (USDA) 17.8 0 0 0 0 0
macaroni & cheese, yummy 560 0 0
chicken breast filet, flame 1709.7 0 0
Snack peanut butter, chunky, natural, 0 0 0
rice cake, caramel corn 90 0 0 0 0
Day Total 3244.2 34.6 0.8 9.7 0 184.7
Day 2 Breakfas breakfast sandwich, sausage 2560 0 0
iced breve, with half & half, 110 0 270
Lunch chicken breast filet, flame 2442.4 0 0
macaroni & cheese, curly, dry, 590 0 0
Day Total 5702.4 0 0 0 0 270
Average Day Total 4473.3 17.3 0.4 4.9 0 227.4

Day Meal Item MPFruit MPDairyMPGrain (oz MPVeg MPProt (oz XxFruit
(cup) (cup) eq) (cup) eq)
Day 1 Breakfas scrambled eggs (USDA) 0 0 0 0 8.8 0
hash browns, frozen, shredded 0 0 0 0.6 0 0
coffee, brewed, with tap water 0 0 0 0 0 0
blended coffee, Frappuccino, 0 0 0 0 0 0
vitamin, multi, plus extra c, 0 0 0 0 0 0
vitamin & mineral, multi, daily, 0 0 0 0 0 0
Lunch water, municipal tap (USDA) 0 0 0 0 0 0
macaroni & cheese, yummy 0 0.4 3.4 0 0 0
chicken breast filet, flame 0 0 0 0 11.2 0
Snack peanut butter, chunky, natural, 0 0 0 0 5.7 0
Day Meal Item MPFruit MPDairyMPGrain (oz MPVeg MPProt (oz XxFruit
(cup) (cup) eq) (cup) eq)
Day 1 Snack rice cake, caramel corn 0 0 2 0 0 0
Day Total 0 0.4 5.3 0.6 25.6 0
Day 2 Breakfas breakfast sandwich, sausage 0 1.2 5.4 0 3.5 0
iced breve, with half & half, 0
Lunch chicken breast filet, flame 0 0 0 0 16 0
macaroni & cheese, curly, dry, 0 0 0 0 0 0
Day Total 0 1.2 5.4 0 19.5 0
Average Day Total 0 0.8 5.4 0.3 22.6 0

Day Meal Item XxOCarb XxStarch XxVeg XxFat XxAlc XxNoFtMlk

Day 1 Breakfas scrambled eggs (USDA) 0 0 0 7.1 0 0
hash browns, frozen, shredded 0 1.3 0 0 0 0
coffee, brewed, with tap water 0 0 0 0 0 0
blended coffee, Frappuccino, 1.6 0 0 0 0 0
vitamin, multi, plus extra c, 0 0 0 0 0 0
vitamin & mineral, multi, daily, 0 0 0 0 0 0
Lunch water, municipal tap (USDA) 0 0 0 0 0 0
macaroni & cheese, yummy 0 3.7 0 0.7 0 0
chicken breast filet, flame 0 0 0 0.5 0 0
Snack peanut butter, chunky, natural, 0 0 0 7 0 0
rice cake, caramel corn 2.2 0 0 0 0 0
Day Total 3.8 5 0 15.3 0 0
Day 2 Breakfas breakfast sandwich, sausage 0 6 0 11.5 0 0
iced breve, with half & half, 0 0 0 4.9 0 0.8
Lunch chicken breast filet, flame 0 0 0 0.7 0 0
macaroni & cheese, curly, dry, 0 2.3 0 0.9 0 0
Day Total 0 8.3 0 18 0 0.8
Average Day Total 1.9 6.7 0 16.7 0 0.4

Day Meal Item XxLnMeat

Day 1 Breakfas scrambled eggs (USDA) 6.3
hash browns, frozen, shredded 0
coffee, brewed, with tap water 0
Day Meal Item XxLnMeat
Day 1 Breakfas blended coffee, Frappuccino, 0
vitamin, multi, plus extra c, 0
vitamin & mineral, multi, daily, 0
Lunch water, municipal tap (USDA) 0
macaroni & cheese, yummy 0
chicken breast filet, flame 11
Snack peanut butter, chunky, natural, 2.5
rice cake, caramel corn 0
Day Total 19.8
Day 2 Breakfas breakfast sandwich, sausage 3.1
iced breve, with half & half, 0
Lunch chicken breast filet, flame 15.8
macaroni & cheese, curly, dry, 0.3
Day Total 19.2
Average Day Total 19.5