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Main Profile
Height:
5 ft. 7 inches
Weight:
174.0 lbs.
Age:
29 years
BMI:
27.2
Gender:
Male
Activity Level:
Active
Smoker:
Yes
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
3205 kcal
Protein
63.14 g
Carbohydrate
360.0 - 520.0 g
Fat, Total
71.0 - 124.0 g
No recommendation
Saturated Fat
< 32 g
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
No recommendation
Cholesterol
< 300 mg
Fat
17 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
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
125 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
900 g
Vitamin A (IU)
3000 IU
Alpha-Tocopherol
15 mg
Minerals
Calcium
1000 mg
Iron
8 mg
Magnesium
400 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DA Plus 10 Page: 2
Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,750
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,442-2,083 kCal
10%-35%
320-1,122 kCal
20%-35%
641-1,122 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
49%
23%
31%
0%
1,069 kCal
502 kCal
689 kCal
0 kCal
DA Plus 10 Page: 3
Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
12%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
5%
11%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
3205 kcal
2,196.69 kcal
Protein
63.14 g
125.53 g
Carbohydrate
Fat, Total
69%
199%
Fat
Saturated Fat
< 32 g
13.07 g
41%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
30.01 g
26.48 g
0.06 g
171.89 mg
Omega-6 Linoleic
17 g
24.06 g
142%
Omega-3 Linolenic
1.6 g
1.9 g
119%
38 g
33.81 g
Sugar, Total
75.44 g
Water
3.7 L
3.77 L
Alcohol
0g
Thiamin
1.2 mg
1.95 mg
162%
Riboflavin
1.3 mg
2.62 mg
201%
Niacin
16 mg
44.3 mg
277%
Vitamin B6
1.3 mg
3.49 mg
268%
Vitamin B12
2.4 g
9.71 g
404%
Folate (DFE)
400 g
718.31 g
180%
Vitamin C
125 mg
164.3 mg
131%
Vitamin D (ug)
15 g
14.07 g
Vitamin A (RAE)
900 g
1,354.37 g
150%
Vitamin A (IU)
3000 IU
23,707.57 IU
790%
Alpha-Tocopherol
15 mg
19.41 mg
129%
Calcium
1000 mg
1,271.3 mg
127%
Iron
8 mg
23.5 mg
294%
Magnesium
400 mg
545.85 mg
136%
57%
Carbohydrates
89%
Other
102%
Vitamins
94%
Minerals
DA Plus 10 Page: 5
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
3,932.67 mg
Zinc
11 mg
17.93 mg
163%
Sodium
1500 mg
3,202.01 mg
213%
84%
DA Plus 10 Page: 6
MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
6.4 oz. eq.
% Goal
63.8%
Vegetables
tips
39.1%
Fruits
tips
23.3%
Dairy
tips
23.1%
Protein Foods
tips
154.6%
293
45.2%
Empty Calories
648.0
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
of oil a day.
DA Plus 10 Page: 7
Meal
Breakfast
Breakfast
Wt(g)
66.84
50
Kcal(kcal)
111.62
77.5
Breakfast
Quantity
66.84 gram(s)
1 item(s) - Large
egg
1 cup(s)
245
137.2
Breakfast
Lunch
Lunch
Lunch
Lunch
2 slice(s)
118 gram(s)
2 slice(s)
1 cup(s)
4 slice(s)
50
118
50
30
52
135
105.02
135
6.9
44.2
Lunch
123
22.14
444.38
41.4
91
0
297.25
30.94
216.45
199.01
0
0
168.3
255.76
105.02
205.27
0
766.7
0
3,019.29
Sat Fat(g)
1.42
1.63
0.28
Water, Tap
Mayonnaise, with Soybean Oil
Broccoli
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Protein(g)
1.31
6.29
14.04
Carb(g)
5.78
0.56
18.82
195
170.1
444.38
740.62
85
92
118
34.5
888.75
410
888.75
5,428.71
Fat(g)
10.3
5.3
0.44
5.18
1.29
5.18
0.86
9.52
24.73
26.95
24.73
1.09
0.88
1.72
0.39
1.72
0.12
0.31
0.4
0.13
0.4
0.02
0.09
1.08
0
0.37
2.57
190.62
4.78
0
1.31
6.04
280.58
0.25
0
32.87
0.34
131.12
0.03
0
4.92
0.04
21.19
Item Name
Super Food #1
Eggs, Hard Boiled
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Spinach, Chopped, Raw
OSCAR MAYER Chicken Breast, Oven
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Mayonnaise, with Soybean Oil
Broccoli
DA Plus 10 Page: 8
Protein(g)
5.03
31.09
0
0
24.76
7.73
1.29
7.27
0
65.76
0
190.62
Mono Fat(g)
6.55
2.04
0.12
Carb(g)
44.77
0
0
0
0
47.29
26.95
7.31
0
38.58
0
280.58
Poly Fat(g)
1.21
0.71
0.01
Fat(g)
1.75
7.35
0
0
6.98
4.97
0.39
17.96
0
37.97
0
131.12
Trans Fat(g)
0
0
0
Sat Fat(g)
0.35
1.58
0
0
1.3
0.73
0.13
1.39
0
6.33
0
21.19
Chol(mg)
0
186.5
4.9
0.32
0.04
0.32
0
0.08
0.8
0.09
0.8
0.05
0.03
0.01
0
0.01
0
0
0
0
0
0
22.88
0.04
0
8.11
0.01
0.64
3.44
0
0
2.51
1.07
0.04
11.17
0
11.84
0
48.33
Omega-6(g)
1.12
0.59
0.01
0.1
0
17.55
0.03
0.63
1.69
0
0
2.45
2.7
0.09
4.48
0
16.9
0
50.34
Omega-3(g)
0.08
0.02
0
0
0
0.11
0
0
0
0
0
0
0
0
0
0
0
0
0.14
Diet Fiber(g)
4.55
0
0
0
0
15.73
0
0
39.12
0
0
15.3
0
0
0
0
53.3
0
337.73
Sugar(g)
0.2
0.56
18.82
0.73
0.05
44.87
0.08
0.03
4.07
2.1
3.07
32.17
3.04
14.43
66.26
DA Plus 10 Page: 9
Omega-6(g)
0.73
0.01
0.03
Omega-3(g)
0.08
0.04
0
Diet Fiber(g)
2.1
0.66
0
Sugar(g)
3.04
0.13
0.47
0.1
0
15.6
0.02
0.6
0.8
0
0
2.28
2.41
0.05
4.48
0
15.26
0
44.87
Water(L)
0.05
0.04
0.21
0
0
1.95
0.02
0.03
0
0
0
0.06
0.29
0.03
0
0
1.36
0
4.07
Alcohol(g)
0
0
0
1.48
0
0
2.37
3.51
0
0
0
0
5.52
3.07
3.76
0
0
0
32.17
Thiamin(mg)
0.05
0.03
0.12
3.23
0
0.45
1.55
0.68
0
0
0
0
3.53
14.43
1.7
0
0
0
66.26
Ribo(mg)
0.1
0.26
0.57
0.02
0.09
0.02
0.03
0.04
0
0
0
0
0
0.23
0.04
0.23
0.02
0
0.14
0.09
0.14
0.06
0
0.12
0.44
0.01
0.08
0.14
0.12
0.44
0.74
0.05
0.03
0.09
0
0.89
0.26
0.89
4.79
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.05
0
0.01
0.06
0.19
0
0
0
0.03
0.28
0.04
0.03
0
0.13
0
1.55
0.02
0
0.02
0.11
0.05
0
0
0
0.1
0.21
0.09
0.33
0
0.29
0
2.56
DA Plus 10 Page: 10
Niacin(mg)
1.28
0.03
0.3
Vit B6(mg)
0.19
0.06
0.13
Vit B12(g)
0
0.56
1.49
Fol (DFE)(g)
59.49
22
29.4
2.97
0.78
2.97
0.22
0
0.05
0.43
0.05
0.06
0
0
0
0
0
0
49.5
23.6
49.5
58.2
0
0.73
0
0
0.58
2.98
8.03
0
0
10.54
3.67
0.78
1.23
0
27.47
0
64.56
Vit C(mg)
5.88
0
2.2
0.1
0
0.24
0.16
0.28
0.47
0
0
0.09
0.18
0.43
0.04
0
0.33
0
3.32
Vit D (ug)(g)
0
1.1
0
0
0
0.14
0
0
5.55
0
0
1.87
0
0
0
0
4.92
0
14.52
Vit A (RAE)(g)
4.68
74.5
4.9
18.45
0
2.07
57.33
7.8
3.4
0
0
4.25
71.76
23.6
18.28
0
32.8
0
531.44
Vit A (IU)(IU)
98.26
260
17.15
0.1
10.27
0.1
8.43
0
0
0
0
0
0
0
3.54
0
140.7
0
1
75.52
1
2813.1
0
16.85
0
0
81.17
0
0
0
0
0
144.29
0
0
0.08
0
0
29.09
0
0
5.7
35.96
51.66
0
33.53
28.21
0
44.23
0
0
19.55
507.44
1024.59
0
115.92
566.93
0
147.98
0
0
65.45
5,663.23
DA Plus 10 Page: 11
Vit C(mg)
0
10.27
0
0
9.02
0
144.29
Alpha-T(mg)
1.32
0.51
0
Vit D (ug)(g)
0
0
0
0
0
0
35.96
Calcium(mg)
8.69
25
487.55
Vit A (RAE)(g)
0
3.54
0
0
98.4
0
507.44
Iron(mg)
0.41
0.6
0.22
Vit A (IU)(IU)
2.76
75.52
0.34
0
397.7
0
5,663.23
Magn(mg)
19.38
5
46.55
0.09
0.12
0.09
0.61
0
69
5.9
69
29.7
6.24
1.76
0.31
1.76
0.81
0.69
23
31.86
23
23.7
18.72
0.66
0
2.16
0.71
0.06
2.3
0
0
0.74
0.7
0.12
8.21
0
0
0
18.41
Potas(mg)
338.88
63
624.75
12.3
13.33
2.9
42.77
19.5
18.71
13.33
22.22
11.05
30.36
5.9
92.11
26.66
69.7
26.66
1,108.59
Zinc(mg)
0.45
0.52
2.38
0.33
0
0.09
0.66
0.82
1.45
0
0
1.18
2.85
0.31
1.32
0
4.1
0
19.67
Sodium(mg)
5.35
62
188.65
13.53
4.44
0.41
19.11
83.85
30.62
4.44
7.41
26.35
74.52
31.86
96.94
8.89
77.9
8.89
680.38
91
422.44
91
167.4
164.32
0.59
0.18
0.59
0.16
0.31
259.5
1.18
259.5
23.7
645.84
291.51
4,825.13
0.21
13.35
6.15
5,432.2
DA Plus 10 Page: 12
Potas(mg)
4.44
4.97
287.56
83.85
297.67
4.44
7.41
175.95
288.88
422.44
245.64
8.89
729.8
8.89
4,825.13
Zinc(mg)
0
0.07
0.37
1.23
0.53
0
0
0.76
1.38
0.18
1.14
0
2.3
0
13.35
Sodium(mg)
13.33
235.15
30.03
9.75
1333.56
13.33
22.22
300.9
318.32
1.18
1.03
26.66
1648.2
26.66
5,432.2
DA Plus 10 Page: 13
Meal
Breakfast
Breakfast
Wt(g)
118
40
Kcal(kcal)
105.02
133.2
244
102.48
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Quantity
118 gram(s)
1 cup(s) - 1 cup,
(1 NLEA
serving)
8 fluid ounce(s)
- 8 fl oz is 1 cup
34.5 gram(s)
131 gram(s)
8 fluid ounce(s)
1 cup(s)
1.25 cup(s)
Breakfast
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Soup, Chicken, Chunky, Canned, Ready to
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Rice, Brown, Long Grain, Cooked
Beans, Kidney, Boiled
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
34.5
131
237
205
91.25
205.27
61.57
0
383.35
14.6
Lunch
1 cup(s)
245
173.95
Lunch
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
8 fluid ounce(s)
133 gram(s)
85.05 gram(s)
122 gram(s)
0.5 cup(s)
0.5 cup(s)
64 gram(s)
15 fluid ounce(s)
118 gram(s)
34.5 gram(s)
30 fluid ounce(s)
Protein(g)
1.29
2.67
Carb(g)
26.95
30.67
237
133
85.05
122
97.5
88.5
64
444.38
118
34.5
888.75
3,658.42
Fat(g)
0.39
0.67
0
114.38
51.88
50.02
108.22
112.39
170.24
0
105.02
205.27
0
2,096.88
Sat Fat(g)
0.13
0.16
Item Name
Super Food #2
GENERAL MILLS TOTAL Wheat Flakes
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Soup, Chicken, Chunky, Canned, Ready to
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Rice, Brown, Long Grain, Cooked
Beans, Kidney, Boiled
8.22
7.27
1.23
0
32.88
0.76
12.18
7.31
15.39
0
19.29
3.08
2.37
17.96
0.16
0
18.98
0.15
1.54
1.39
0.02
0
3.17
0.02
12.4
16.86
6.47
1.94
0
2.09
5.57
1.13
2.52
7.67
100.52
0
26.76
1.53
11.69
22.39
20.18
283.74
0
0.07
3.14
0.29
0.88
0.44
71.96
0
0.02
0.45
0.05
0.18
0.06
10.92
DA Plus 10 Page: 14
Protein(g)
6.27
0
1.29
7.27
0
100.52
Mono Fat(g)
0.04
0.13
Carb(g)
35.2
0
26.95
7.31
0
283.74
Poly Fat(g)
0.09
0.28
Fat(g)
1.66
0
0.39
17.96
0
71.96
Trans Fat(g)
0
0
Sat Fat(g)
0.26
0
0.13
1.39
0
10.92
Chol(mg)
0
0
0.68
11.17
0.03
0
5.92
0.02
0.09
4.48
0.03
0
8.45
0.08
0
0
0
0
0
0
12.2
0
0
0
26.65
0
2.89
1.35
29.4
0
0
0.69
0.02
0.32
0.03
0.22
0
0.04
11.17
0
33.37
Omega-6(g)
0.05
0.26
0
0.02
1.77
0.14
0.31
0.25
0.68
0
0.09
4.48
0
22.58
Omega-3(g)
0.03
0.02
0
0
0
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
3.07
4
0
0
0
0
0
0
0
0
0
0
0
68.25
Sugar(g)
14.43
6.67
0.07
4.48
0.02
0
7.63
0.06
0.01
0
0.01
0
0.68
0.02
0
3.76
3.14
0
0
1.19
12.69
1.7
12.25
0
0
2.1
1.27
0.07
1.47
2.13
0
0.02
1.56
21.15
0
0
0.21
1.29
0
3.99
0.17
43.19
0
5.56
0.6
81.19
DA Plus 10 Page: 15
Omega-6(g)
0.14
0.3
0.1
0.64
0
0.05
4.48
0
21.15
Water(L)
0.09
0
Omega-3(g)
0
0.01
0.15
0.03
0
0.03
0
0
1.29
Alcohol(g)
0
0
Diet Fiber(g)
3.42
1.75
5.66
4.74
0
3.07
3.76
0
43.19
Thiamin(mg)
0.04
2
Sugar(g)
5.78
0.34
0.28
0.52
0
14.43
1.7
0
81.19
Ribo(mg)
0.09
2.27
0.22
0
0.11
0.24
0.13
0.09
0
0
0
0
0
0
0.05
0.03
0.11
0
0.06
0.04
0.45
0.33
0.05
0
0.14
0.02
0.21
0.08
0.17
0.24
0.1
0.07
0.11
0.07
0.06
0.02
0.44
0.09
0
0.89
3.18
Niacin(mg)
0.78
26.67
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.43
2.67
0
0.1
0
0.08
0.09
0.14
0.22
0
0.04
0.03
0
3.11
Vit B12(g)
0
8
0
0.08
0
0.07
0.02
0.05
0.05
0
0.09
0.33
0
4.23
Fol (DFE)(g)
23.6
901.2
0.23
1.23
0.37
0
13.73
0.33
0.09
0.04
0.08
0
0.17
0.06
1.15
0
0
0
2.46
0
12.2
18.28
39.3
0
16.4
33.76
4.31
0.05
0.25
4.9
55.88
4.93
11.85
1,308.11
DA Plus 10 Page: 16
Niacin(mg)
0
0.74
0.46
1.2
1.49
0.51
1.82
0
0.78
1.23
0
55.88
Vit C(mg)
10.27
80
Vit B6(mg)
0
0.28
0
0.17
0.14
0.11
0.17
0
0.43
0.04
0
4.93
Vit D (ug)(g)
0
3.32
Vit B12(g)
0
0
0
0
0
0
0
0
0
0
0
11.85
Vit A (RAE)(g)
3.54
199.2
Fol (DFE)(g)
0
14.63
37.42
23.18
3.9
115.05
22.4
0
23.6
18.28
0
1,308.11
Vit A (IU)(IU)
75.52
666.8
0
0
69.69
0
4.51
6.57
2.93
0
0
0
0
0
141.52
0
14.41
0
49.2
62.96
478.24
0.34
294.75
0
198.85
2291.82
1.23
66.15
1251.95
0
3.19
0.17
7.2
0
1.06
0
0
10.27
0
0
194.15
Alpha-T(mg)
0.12
18
0
0
0
0
0
0
0
0
0
0
0
6.25
Calcium(mg)
5.9
1333.2
0
942.97
0
1018.7
0
0
0
0
3.54
0
0
2,502.19
Iron(mg)
0.31
24
0
18868.7
5.95
20381.3
0
0
0
0
75.52
0.34
0
44,590.09
Magn(mg)
31.86
32
0.02
8.21
0.24
0
0
37.09
305
92.11
52.4
7.11
34.85
2,242.42
0.07
1.32
0.13
0
2.05
37.94
26.84
96.94
13.1
2.37
38.95
597.15
DA Plus 10 Page: 17
Alpha-T(mg)
0.25
Calcium(mg)
17.34
Iron(mg)
0.28
Magn(mg)
9.12
0.32
24.5
1.69
7.35
0
0.35
0.01
0.81
0.03
0.03
0.39
0
0.12
8.21
0
37.09
Potas(mg)
422.44
120
7.11
39.9
94.4
40.26
9.75
30.98
9.6
13.33
5.9
92.11
26.66
2,242.42
Zinc(mg)
0.18
20
0
0.81
0.94
0.37
0.41
1.96
1.96
0
0.31
1.32
0
37.94
Sodium(mg)
1.18
253.2
2.37
33.25
22.96
14.64
41.92
37.17
44.16
4.44
31.86
96.94
8.89
597.15
366
245.64
237.11
2.37
364.9
186.15
1.02
1.14
0.09
0
1.15
0.16
107.36
1.03
0
7.11
824.1
17.34
171.5
0.98
867.3
2.37
448.21
102.06
390.4
41.92
358.42
108.8
4.44
422.44
245.64
8.89
4,249.71
0
0.4
0.54
0.29
0.61
0.88
0.97
0
0.18
1.14
0
29.74
7.11
73.15
6.8
84.18
4.88
0.88
340.48
13.33
1.18
1.03
26.66
2,638.32
DA Plus 10 Page: 18
Meal
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
Quantity
118 gram(s)
113 gram(s)
1 item(s) - 3.5
in. diameter
155 gram(s)
1 cup(s)
12 fluid ounce(s)
1.25 cup(s) shredded
2 tablespoon(s)
2 item(s)
1 piece(s) - 1
piece is 1 fillet
1 ounce(s)
12 fluid ounce(s)
1.75 cup(s) diced
3 ounce(s)
Super Food #9
Oatmeal, Cooked with Water
Water, Tap
Cabbage, Shredded
Breakfast
Breakfast
Breakfast
Lunch
Dinner
Dinner
Snacks
Snacks
133 gram(s)
25 fluid ounce(s)
118 gram(s)
25 fluid ounce(s)
Protein(g)
1.29
14
7.35
0.84
5.94
0
1.12
0.2
2.74
22
2.21
0
1.62
22.78
Carb(g)
26.95
3.07
37.69
20.34
28.08
0
5.07
1.15
21.43
1
18.59
0
20.08
0
133
740.62
118
740.62
3,790.15
Fat(g)
0.39
1.15
1.14
0.19
3.56
0
0.09
0.04
1.37
2.5
6.62
0
0.4
8.55
2.09
0
1.29
0
85.46
26.76
0
26.95
0
237.16
0.07
0
0.39
0
26.44
Item Name
Super Food #2
Super Food #8
Bagel, Plain, Enriched, Toasted
Super Food #9
Oatmeal, Cooked with Water
Water, Tap
Cabbage, Shredded
Salsa, Red, Uncooked
Tortilla, Corn
LONG JOHN SILVER'S Tilapia, Grilled
Chips, Tortilla, Plain
Water, Tap
Watermelon
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean, 1/4'' Fat, Broiled
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Wt(g)
118
113
66
Kcal(kcal)
105.02
81.36
190.08
155
234
355.5
87.5
77.5
166.14
0
21.88
30
48
116
5.1
104.64
110
28.35
355.5
266
138.63
0
79.8
85.05
174.35
114.38
0
105.02
0
1,473.9
Sat Fat(g)
0.13
0.73
0.19
0.01
0.73
0
0.03
0.01
0.22
1
0.8
0
0.04
3.05
0.02
0
0.13
0
7.09
DA Plus 10 Page: 19
Mono Fat(g)
0.04
0.33
0.28
0.02
1.02
0
0.01
0
0.33
0
1.92
0
0.1
4.23
Poly Fat(g)
0.09
0.04
0.62
0.06
1.31
0
0.01
0.03
0.68
0
3.19
0
0.13
0.25
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0.02
0
0
0
Chol(mg)
0
4.52
0
0
0
0
0
0
0
55
0
0
0
50.18
0
0
0.04
0
8.32
Omega-6(g)
0.05
0.02
0.55
0.04
1.27
0
0.01
0.02
0.66
0
3.11
0
0.13
0.2
0.02
0
0.09
0
6.52
Omega-3(g)
0.03
0.01
0.07
0.03
0.04
0
0
0
0.02
0
0.08
0
0
0.03
0
0
0
0
0.02
Diet Fiber(g)
3.07
0
1.72
2.17
3.98
0
2.19
0.3
3.02
0
1.5
0
1.06
0
0
0
0
0
109.7
Sugar(g)
14.43
3.07
3.84
15.27
0.63
0
2.8
0.64
0.42
1
0.28
0
16.49
0
0.02
0
0.05
0
6.15
Water(L)
0.09
0.09
0.02
0.13
3.34
0
0
0.03
0
0.34
Alcohol(g)
0
0
0
0
0
3.99
0
3.07
0
26.07
Thiamin(mg)
0.04
0.02
0.4
0.12
1.18
5.56
0
14.43
0
78.88
Ribo(mg)
0.09
0.19
0.18
0.05
1.07
DA Plus 10 Page: 20
Water(L)
0.2
0.36
0.08
0.03
0.02
0
0
0.36
0.24
0.05
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
Thiamin(mg)
0.18
0
0.05
0
0.05
0
0
0
0.09
0.09
Ribo(mg)
0.04
0
0.04
0.01
0.03
0
0.03
0
0.06
0.21
0.1
0.74
0.09
0.74
3.34
Niacin(mg)
0.78
0.14
2.89
0.77
0.53
0
0.2
0.12
0.72
0
0.36
0
0.47
3.94
0
0
0
0
0
Vit B6(mg)
0.43
0.08
0.05
0.17
0.01
0
0.11
0.03
0.11
0
0.06
0
0.12
0.33
0.1
0
0.04
0
1.18
Vit B12(g)
0
0.71
0
0
0
0
0
0
0
0
0.1
0
0
1.93
0.08
0
0.09
0
1.07
Fol (DFE)(g)
23.6
13.56
133.98
27.9
14.04
0
37.62
3.6
2.4
0
5.67
0
7.98
6.8
0.74
0
0.78
0
12.46
Vit C(mg)
10.27
0
0
74.09
0
0
32.03
3.06
154.44
0.28
0
0.43
0
2.21
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
2.74
Vit A (RAE)(g)
3.54
12.43
0
4.65
0
0
4.38
7.5
1,053.48
14.63
0
23.6
0
315.39
Vit A (IU)(IU)
75.52
46.33
0
89.9
0
0
85.75
112.33
20,869.4
DA Plus 10 Page: 21
Vit C(mg)
0
0
0
0
21.55
0
Vit D (ug)(g)
0
0
0
0
0
0
Vit A (RAE)(g)
0
0
0
0
74.48
0
Vit A (IU)(IU)
0.96
0
0.85
0
1513.54
0
3.19
0
10.27
0
154.44
Alpha-T(mg)
0.12
0.01
0.08
0.03
0.19
0
0.13
0.1
0.13
0
1.22
0
0.13
0.12
0
0
0
0
0
Calcium(mg)
5.9
68.93
65.34
20.15
21.06
10.67
35
3
38.88
20
49.33
10.67
18.62
5.1
942.97
0
3.54
0
1,053.48
Iron(mg)
0.31
0.16
2.97
0.45
2.11
0
0.41
0
0.59
0.36
0.66
0
0.64
3.11
18868.7
0
75.52
0
20,869.4
Magn(mg)
31.86
5.65
15.84
18.6
63.18
3.55
10.5
2.7
34.56
0
41.39
3.55
26.6
22.11
0.35
0
0.12
0
2.72
Potas(mg)
422.44
97.18
56.1
168.95
163.8
3.55
148.75
47.1
89.28
0
60.95
3.55
2,723.16
39.9
22.22
5.9
22.22
462.88
Zinc(mg)
0.18
0.43
0.86
0.19
2.34
0
0.16
0.04
0.63
0
0.7
0
10.7
0.81
0
0.31
0
12.88
Sodium(mg)
1.18
458.78
316.8
1.55
9.36
10.67
15.75
132.9
21.6
250
119.35
10.67
1,535.52
33.25
7.41
31.86
7.41
360.03
DA Plus 10 Page: 22
Potas(mg)
297.92
278.11
Zinc(mg)
0.27
4.35
Sodium(mg)
2.66
65.49
448.21
7.41
422.44
7.41
2,723.16
0.4
0
0.18
0
10.7
73.15
22.22
1.18
22.22
1,535.52
DA Plus 10 Page: 23
Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
3019
2083
936
2095
2083
12
1474
2083
-609
Total:
6588
6249
339
kCal
3205
2196
2083
113
DA Plus 10 Page: 24