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com Profile: Berlyn Tristan, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Berlyn Tristan 5 ft. 1 inches 120.0 lbs. 21 years 22.7 Female Not Pregnant Sedentary No No
Energy
Kilocalories Protein Carbohydrate Fat, Total 1828 kcal 43.54 g 202.0 - 292.0 g 40.0 - 70.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 18 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Carbohydrates
DA Plus 10 Page: 1
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation
Other
Water Alcohol 2.7 L * No recommendation
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
DA Plus 10 Page: 2
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,000 900 800 700 600 500 400 300 200 100 0 Carbs Protein Recommended
Carbs Protein Fats Alcohol Recommended 45%-65% 823-1,188 kCal 10%-35% 183-640 kCal 20%-35% 366-640 kCal 0% 0 kCal
Calories
Alcohol
DA Plus 10 Page: 3
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 2% 12% 0% 8% 22% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 1828 kcal 43.54 g 2,321.61 kcal 150.59 g 127% 346%
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 18 g * * * < 300 mg 20.78 g 57.53 g 31.66 g 0g 216.45 mg 115%
72%
Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 35.47 g 78.19 g 142%
Other
Water Alcohol 2.7 L * 0.59 L 0g 22%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 0.88 mg 1.1 mg 63.76 mg 3.11 mg 5.15 g 253.48 g 20.09 mg 21.41 g 62.23 g 1,359.53 IU 27.35 mg 9% 58% 182% 27% 143% 63% 80% 100% 455% 239% 215%
Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 344.32 mg 11.38 mg 609.49 mg 4,068.07 mg 87% 34% 63% 197%
DA Plus 10 Page: 5
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 10.46 mg 1,028.18 mg 69% 0% 25% 50% 75% 100% 131%
DA Plus 10 Page: 6
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 6.0 oz. eq. 2.5 cup eq. 2.0 cup eq. 3.0 cup eq. 5.5 oz. eq. 267.0
Actual 1.7 oz. eq. 0 cup eq. 2.8 cup eq. 0 cup eq. 24.2 oz. eq. 50.7
pattern.
Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
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 6.0 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 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California
Protein(g) 1.29 52.76 1.31 45.9 5.03 0.47 106.76 Mono Fat(g) 0.04 2.11 6.55 4.57 0.64 0.01 13.92 Omega-6(g) 0.05 1 1.12 0 0.6 0.08 2.86 Water(L) 0.09 0.11 0.05 0.65
902.04 Fat(g) 0.39 6.07 10.3 12.58 1.75 0.31 31.41 Trans Fat(g) 0 0 0 0 0 0 0 Diet Fiber(g) 3.07 0 4.55 0 3.51 4.37 15.49 Thiamin(mg) 0.04 0.12 0.05 0.7
1,117.8 Sat Fat(g) 0.13 1.72 1.42 2.31 0.35 0.05 5.99 Chol(mg) 0 144.58 0 79.9 0 0 224.48 Sugar(g) 14.43 0 0.2 0 0.68 18.91 34.22 Ribo(mg) 0.09 0 0.1 0.38
DA Plus 10 Page: 8
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average Item Name Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Item Name Banana Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Apple, Medium Water(L) 0.11 0.14 0.16 0.65 Niacin(mg) 0.78 23.32 1.28 16.66 2.98 0.17 45.19 Vit C(mg) 10.27 0 5.88 3.67 0 8.37 28.19 Alpha-T(mg) 0.12 0.46 1.32 2.3 0.06 0.33 4.58 Potas(mg) 422.44 435.45 338.88 753.1 83.85 194.74 2,228.46 Alcohol(g) 0 0 0 0 Vit B6(mg) 0.43 1.02 0.19 0.37 0.28 0.08 2.38 Vit D (ug)(g) 0 0.17 0 21.25 0 0 21.42 Calcium(mg) 5.9 25.51 8.69 29.92 19.5 10.92 100.44 Zinc(mg) 0.18 1.7 0.45 1.13 1.23 0.07 4.76 Thiamin(mg) 0.27 0.19 0.03 0.7 Vit B12(g) 0 0.58 0 4.61 0 0 5.19 Vit A (RAE)(g) 3.54 10.21 4.68 0 0 5.46 23.88 Iron(mg) 0.31 1.77 0.41 2.04 0.82 0.22 5.56 Sodium(mg) 1.18 125.87 5.35 197.2 9.75 1.82 341.17 Ribo(mg) 0.1 0.05 0.05 0.38 Fol (DFE)(g) 23.6 6.8 59.49 0 7.8 5.46 103.15 Vit A (IU)(IU) 75.52 35.72 98.26 271.97 0 98.28 579.75 Magn(mg) 31.86 49.33 19.38 53.72 83.85 9.1 247.24
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Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
DA Plus 10 Page: 10
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average Item Name Beans, Pinto, Canned Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Almonds, Dry Roasted, without Salt Added Item Name Apple, Slices Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Canned Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Almonds, Dry Roasted, without Salt Added Item Name Apple, Slices Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Canned Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Almonds, Dry Roasted, without Salt Added Item Name Apple, Slices Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Canned Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Almonds, Dry Roasted, without Salt Added Item Name Apple, Slices Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Canned Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Almonds, Dry Roasted, without Salt Added Water(L) 0.09 0.09 0.07 0 0.45 Niacin(mg) 0.1 34.31 19.44 0.32 13.88 1.49 4.9 74.45 Vit C(mg) 5.01 0 0 0.84 3.06 0 0 8.91 Alpha-T(mg) 0.2 23.01 0.38 0.68 1.91 0.03 32.84 59.06 Potas(mg) 116.63 1661.44 362.88 331.2 627.58 41.92 982.56 4,124.21 Alcohol(g) 0 0 0 0 0 Vit B6(mg) 0.04 1.39 0.85 0.09 0.31 0.14 0.18 3 Vit D (ug)(g) 0 0 0.14 0 17.71 0 0 17.85 Calcium(mg) 6.54 110.08 21.26 56.4 24.93 9.75 368.46 597.43 Zinc(mg) 0.04 7.45 1.42 0.67 0.94 0.61 4.55 15.69 Thiamin(mg) 0.06 0.23 0.09 0.12 0.8 Vit B12(g) 0 0 0.48 0 3.84 0 0 4.32 Vit A (RAE)(g) 3.27 0 8.5 0 0 0 0 11.77 Iron(mg) 0.13 4.79 1.47 1.76 1.7 0.41 5.29 15.55 Sodium(mg) 1.09 1175.04 104.89 321.6 164.33 4.88 4.14 1,775.97 Ribo(mg) 0.02 0.08 0.02 1.33 1.76 Fol (DFE)(g) 3.27 189.44 5.67 28.8 0 3.9 73.14 304.22 Vit A (IU)(IU) 58.86 0 29.77 0 226.64 0 1.38 316.65 Magn(mg) 5.45 394.24 41.11 39.6 44.77 41.92 387.78 954.87
DA Plus 10 Page: 11
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
DA Plus 10 Page: 12
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average Item Name Prunes, Dried Item Name Banana Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Boiled Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Prunes, Dried Item Name Banana Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Boiled Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Prunes, Dried Item Name Banana Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Boiled Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Prunes, Dried Item Name Banana Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Boiled Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Prunes, Dried Omega-6(g) 0.15 21.04 Water(L) 0.09 0 0.11 0.05 0.05 0.13 0.14 0.11 0.68 Niacin(mg) 0.78 17.16 23.32 0.27 1.28 19.44 2.98 6.4 71.63 Vit C(mg) 10.27 0 0 0.68 5.88 4.28 0 2.04 23.16 Alpha-T(mg) 0.12 11.51 0.46 0.8 1.32 2.68 0.06 1.46 18.4 Omega-3(g) 0.06 0.94 Alcohol(g) 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.43 0.7 1.02 0.2 0.19 0.43 0.28 0.7 3.95 Vit D (ug)(g) 0 0 0.17 0 0 24.79 0 0 24.96 Calcium(mg) 5.9 55.04 25.51 39.33 8.69 34.91 19.5 146.2 335.08 Diet Fiber(g) 24.14 50.64 Thiamin(mg) 0.04 0.09 0.12 0.17 0.05 0.32 0.19 0.17 1.14 Vit B12(g) 0 0 0.58 0 0 5.38 0 0 5.95 Vit A (RAE)(g) 3.54 0 10.21 0 4.68 0 0 132.6 151.02 Iron(mg) 0.31 2.39 1.77 1.79 0.41 2.38 0.82 3.16 13.03 Sugar(g) 129.64 157.05 Ribo(mg) 0.09 0.13 0 0.05 0.1 0.12 0.05 0.63 1.17 Fol (DFE)(g) 23.6 94.72 6.8 147.06 59.49 0 7.8 13.6 353.07 Vit A (IU)(IU) 75.52 0 35.72 0 98.26 317.3 0 2655.4 3,182.2 Magn(mg) 31.86 197.12 49.33 42.75 19.38 62.67 83.85 139.4 626.37
DA Plus 10 Page: 13
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average Item Name Banana Peanut Butter, Smooth Chicken, Breast, Meat Only, Boneless, Skinless, Roasted Beans, Pinto, Boiled Avocado, California Salmon, with Butter, Broiled or Baked Rice, Brown, Long Grain, Cooked Prunes, Dried Potas(mg) 422.44 830.72 435.45 372.78 338.88 878.62 83.85 2488.8 5,851.54 Zinc(mg) 0.18 3.72 1.7 0.84 0.45 1.32 1.23 1.5 10.94 Sodium(mg) 1.18 587.52 125.87 0.86 5.35 230.07 9.75 6.8 967.39
DA Plus 10 Page: 14
Nov 05, 2012 Amanda Tristan, berlyntristan@yahoo.com Profile: Berlyn Tristan, 3 Day Average
Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total: kCal Consumed 1118 3081 2766 6965 kCal Burned 1436 1436 1436 4308 Net kCal -318 1645 1330 2657
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
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