TorresL WB4

May 10, 2013
Claudia Torres, claudiat418@gmail.com

Profile: Torres, Luis, 3 Day Average
Profile
Active Profile:
Torres, Luis
Height:
5 ft. 7 inches
Weight:
153.0 lbs.
Age:
21 years
BMI:
24
Gender:
Male
Activity Level:
Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
3003 kcal
Protein
55.52 g
Carbohydrate
337.0 - 487.0 g
Fat, Total
66.0 - 116.0 g
No recommendation
Saturated Fat
< 30 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
May 10, 2013

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
May 10, 2013

Macronutrient Ranges for May 03, 2013, May 04, 2013, May 05, 2013
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,351-1,952 kCal
10%-35%
300-1,051 kCal
20%-35%
601-1,051 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
43%
19%
41%
0%
1,024 kCal
468 kCal
990 kCal
0 kCal
DA Plus 10 Page: 3
May 10, 2013

Fat Breakdown for May 03, 2013, May 04, 2013, May 05, 2013
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
8%
19%
10%
0%
4%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
May 10, 2013

Intake vs. Goals for May 03, 2013, May 04, 2013, May 05, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
3003 kcal
2,404.58 kcal
Protein
55.52 g
116.93 g
Carbohydrate
337.0 - 487.0 255.95 g

g
66.0 - 116.0 110.05 g
g
Fat, Total
80%
211%
Fat
Saturated Fat
< 30 g
20.38 g
68%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
51.32 g
26.34 g
0.6 g
249.36 mg
Omega-6 Linoleic
17 g
23.26 g
137%
Omega-3 Linolenic
1.6 g
1.8 g
112%
Dietary Fiber, Total
38 g
43.19 g
114%
Sugar, Total
91.7 g
Water
3.7 L
3.05 L
Alcohol
0g
Thiamin
1.2 mg
1.43 mg
120%
Riboflavin
1.3 mg
2.6 mg
200%
Niacin
16 mg
31.11 mg
194%
Vitamin B6
1.3 mg
2.43 mg
187%
Vitamin B12
2.4 g
5.85 g
244%
Folate (DFE)
400 g
739.24 g
185%
Vitamin C
90 mg
157.94 mg
175%
Vitamin D (ug)
15 g
12.06 g
Vitamin A (RAE)
900 g
452.07 g
Vitamin A (IU)
3000 IU
6,829.16 IU
228%
Alpha-Tocopherol
15 mg
17.98 mg
120%
Calcium
1000 mg
1,256.07 mg
126%
Iron
8 mg
14.95 mg
187%
Magnesium
400 mg
511.72 mg
128%
83%
Essential Fatty Acids
Carbohydrates
Other
82%
Vitamins
80%
50%
Minerals
DA Plus 10 Page: 5
May 10, 2013

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
5,016.46 mg
107%
Zinc
11 mg
13.17 mg
120%
Sodium
1500 mg
2,298.14 mg
153%
DA Plus 10 Page: 6
May 10, 2013

MyPlate Analysis for May 03, 2013, May 04, 2013, May 05, 2013
Grains
Goal*
10.0 oz. eq.
tips
Actual
5.2 oz. eq.
% Goal
51.7%
Vegetables
4.0 cup eq.
tips
1 cup eq.
25.2%
Fruits
2.5 cup eq.
tips
2.9 cup eq.
115.6%
Dairy
3.0 cup eq.
tips
2.8 cup eq.
94.2%
Protein Foods
7.0 oz. eq.
tips
13.5 oz. eq.
192.7%
312.1
48.2%
Empty Calories
648.0
Your results are based on a 3003 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 11.0 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 10, 2013

Intake Spreadsheet for May 03, 2013

Item Name
Banana
Meal
Breakfast
Milk, Low Fat, 1%

Oatmeal, Cooked with Milk
LITTLE DEBBIE Peanut Butter Toasty
Crackers
Water, Tap
Beef, Ground, 85% Lean Meat / 15% Fat,
Patty, Broiled
RICE A RONI Chicken and Broccoli, Prepared
Tuna Salad
Avocado, California
Breakfast
Breakfast
Breakfast
Salmon, with Butter, Broiled or Baked

Chicken Fried Brown Rice
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Water, Tap
Avocado, California
Dinner
Dinner
Dinner
YOPLAIT Light Yogurt, Strawberry, Fat Free
Snacks
Oil, Walnut
Pudding, Rice
DASANI Water, Bottled
Snacks
Snacks
Snacks
Crackers, Whole Wheat, Low Sodium

Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Dressing
Quantity
1 item(s) Medium (7 in. to
7 7/8 in. long)
1.5 cup(s)
1 cup(s)
1 serving(s) - 1
package
2.5 cup(s)
4 ounce(s)
Wt(g)
118
Kcal(kcal)
105.02
366
234
26
153.72
234
130
592.5
113.4
0
283.5
0.5 cup(s)
0.5 cup(s)
1 item(s) - fruit
without skin and
seeds
4 ounce(s)
0.5 serving(s)
1.5 cup(s)
120
102.5
133.68
110
191.68
223.25
113.4
234.85
109.5
206.27
218.81
17.52
474
133.68
0
223.25
340.19
200
13.6
225
591
120.22
301.5
0
Snacks
2 cup(s)
1 item(s) - fruit
without skin and
seeds
12 ounce(s) - 6
oz is 1 container
1 tablespoon(s)
1 cup(s)
1 serving(s) - 20
fl oz bottle
5 item(s)
Protein(g)
1.29
12.33
12.26
3
Carb(g)
26.95
18.26
32.67
16
25
4,066.31
Fat(g)
0.39
3.55
6.29
6
110.75
2,829.48
Sat Fat(g)
0.13
2.32
2.89
1
0
29.4
0
0
0
17.55
0
6.68
3
16.44
2.62
30.6
18.82
0.91
20
9.65
11.55
0
29.76
3.7
2.5
9.49
20.6
8.39
2.56
0.18
0.5
1.58
2.84
1.54
0.53
0.03
153.66
295.14
119.8
27.17
Lunch
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
DA Plus 10 Page: 8
May 10, 2013

Item Name
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Dressing
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Protein(g)
0
2.62
10
0
8.17
0
2.2
153.66
Mono Fat(g)
0.04
1.01
1.78
0
Carb(g)
0
11.55
38
0
59.9
0
17.15
295.14
Poly Fat(g)
0.09
0.13
1
0
Fat(g)
0
20.6
0
13.6
3.8
0
4.3
119.8
Trans Fat(g)
0
0
0
0
Sat Fat(g)
0
2.84
0
1.24
2.21
0
0.85
27.17
Chol(mg)
0
18.3
14.04
0
0
7.55
0
0.55
0
1.23
0
102.06
0
2.96
13.1
3.05
0.72
0.02
0
4.23
2.43
3.11
0.61
0.1
0.5
0
0
0
0.01
0
0
13.32
0
53.27
37.67
0
0
13.1
0
3.1
1.01
0
1.47
48.92
Omega-6(g)
0.05
0.11
0.9
0
0
2.43
0
8.61
0.24
0
1.65
25.15
Omega-3(g)
0.03
0.01
0
0
0
0
0
0
0
0
0
1.74
Diet Fiber(g)
3.07
0
3.28
0.5
0
0
5
0
13.5
0
0
257.16
Sugar(g)
14.43
19.03
11.14
3
0
0.42
0
0.07
0
0
0
0
0
3.82
2.24
0
0.52
19.28
0
0.34
0.17
0.27
0.04
2.7
1
0
9.09
0
2.77
33.75
1
0
0.4
0
3.27
120.48
DA Plus 10 Page: 9
May 10, 2013

Item Name
Dressing
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Dressing
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Omega-6(g)
0.07
Omega-3(g)
0.03
Diet Fiber(g)
1.42
Sugar(g)
2.52
0
2.24
0
7.19
0.17
0
1.56
19.28
Water(L)
0.09
0.33
0.18
0
0
0.17
0
1.41
0.06
0
0.1
2.7
Alcohol(g)
0
0
0
0
0
9.09
0
0
0.9
0
2.63
33.75
Thiamin(mg)
0.04
0.07
0.27
0.09
0
0.4
28
0
37.19
0
0.09
120.48
Ribo(mg)
0.09
0.68
0.41
0.07
0.59
0.07
0
0
0
0.05
0
0.2
0
0.06
0.1
0.07
0.19
0.1
0
0
0
0
0
0
0.11
0.03
0.1
0.18
0.21
0.04
0.07
0.07
0.19
0.07
0.25
0.03
0.47
0.1
0
0
0.15
0.59
0
3.1
Niacin(mg)
0.78
0.34
0.44
0.8
0
0
0
0
0
0
0
0
Vit B6(mg)
0.43
0.14
0.11
0
0
0.1
0
0
0.08
0
0.05
1.43
Vit B12(g)
0
1.72
0.77
0
0
0.19
0.34
0
0.35
0
0.02
3.03
Fol (DFE)(g)
23.6
18.3
16.38
0
0
6.1
0
0.43
0
2.99
0
10.21
1
6.87
2.56
11.11
42.41
0
0.08
0.38
0.25
3.14
0
1.23
0
3.07
10.37
68
8.2
118.98
0
475.83
DA Plus 10 Page: 10
May 10, 2013

Item Name
Dressing
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Dressing
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Niacin(mg)
7.64
0.4
Vit B6(mg)
0.68
0.08
Vit B12(g)
0.13
0
Fol (DFE)(g)
36.68
40.52
0
2.56
0
0
0.69
0
1.13
42.41
Vit C(mg)
10.27
0
0.23
0
0
0.38
0
0
0.12
0
0.05
3.14
Vit D (ug)(g)
0
4.39
0
0
0
0
0
0
0.45
0
0
10.37
Vit A (RAE)(g)
3.54
212.28
95.94
0
0
118.98
0
0
9
0
7
475.83
Vit A (IU)(IU)
75.52
717.36
391.61
0
0
0
0
0.23
0
0
0
0
6
2.26
11.76
2.45
33.18
7.88
0
0
0
14.17
0.08
0
0
24.6
9.36
0
0
75.56
200
99.43
196.51
181.31
2908.79
2750.18
0
11.76
0
0
0.45
0
0
86.25
Alpha-T(mg)
0.12
0.04
0.3
0
0
0
4
0
0
0
0
22.87
Calcium(mg)
5.9
457.5
259.74
0
0
9.36
0
0
83.25
0
0
513.88
Iron(mg)
0.31
0.11
1.43
0.72
0
196.51
1500
0
311.86
0
0
9,529.09
Magn(mg)
31.86
40.26
72.54
0
0
0.51
17.78
20.41
0
2.95
5.92
23.81
0
0
2.63
9.03
10
17.42
17.38
1,555.3
0.72
1.02
0.82
13.25
0
19.48
38.77
483.56
DA Plus 10 Page: 11
May 10, 2013

Item Name
Dressing
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Item Name
Banana
Milk, Low Fat, 1%
Crackers
Water, Tap
Patty, Broiled
Tuna Salad
Avocado, California
Dressing
Water, Tap
Avocado, California
Oil, Walnut
Pudding, Rice
Alpha-T(mg)
1.53
0.59
0.3
Calcium(mg)
19.95
39.32
20.8
Iron(mg)
1.36
1.33
0.34
Magn(mg)
35.81
72.4
10.95
0
2.63
0
0.05
0.11
0
0.21
9.03
Potas(mg)
422.44
549
421.2
17
14.22
17.38
400
0
225
0
12.5
1,555.3
Zinc(mg)
0.18
1.54
1.92
0
0
0.82
0
0
0.56
0
0.77
13.25
Sodium(mg)
1.18
161.04
332.28
200
4.74
38.77
32
0
31.5
0
24.75
483.56
5.92
360.61
0
7.16
17.78
81.65
0
182.45
677.77
502.07
591.42
223.38
0
0.57
0.91
0.75
1.31
0.19
460
412.05
10.69
131.47
245.37
20.8
4.74
677.77
500
0
402.75
0
74.25
5,612.77
0
0.91
0
0
1.06
0
0.54
17.02
14.22
10.69
170
0
132.75
0
61.75
2,463.73
DA Plus 10 Page: 12
May 10, 2013


Item Name
Sandwich, Tuna Salad with Lettuce
Juice, Orange, Fresh Squeezed
Milk, Low Fat, 1%
Water, Tap
Banana
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Broccoli, Chinese, Cooked

Spinach, Chopped, Raw
Water, Tap
Avocado, California
Lunch
Lunch
Lunch
Lunch
Tilapia, Cooked, Dry Heat

Beans and Pasta Skillet
Bread, Wheat, Toasted
Salad, Caesar, with Dressing
Water, Tap
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Peanuts, Oil Roasted
Snacks
Strawberries
Snacks
Seeds, Sunflower Kernels, Dry Roasted,

Salted
Snacks
Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Quantity
0.5 item(s)
1 cup(s)
1 cup(s)
1.5 cup(s)
7 7/8 in. long)
0.25 cup(s)
0.5 cup(s)
2.5 cup(s)
1 item(s) - fruit
without skin and
seeds
3 ounce(s)
0.5 serving(s)
2 slice(s)
0.75 cup(s)
2 cup(s)
12 ounce(s) - 6
oz is 1 container
0.5 cup(s) chopped
10 item(s) small (1" dia)
0.25 cup(s)
Snacks
1 serving(s) - 20
fl oz bottle
Protein(g)
9.54
1.74
8.22
0
1.29
0.25
0.43
0
2.62
22.23
11.62
5.96
3.79
0
10
17.52
101.87
Carb(g)
18.29
25.79
12.18
0
26.95
0.84
0.54
0
11.55
0
44.77
25.65
5.05
0
38
12.58
235.28
Wt(g)
83.5
248
244
355.5
118
Kcal(kcal)
144.46
111.6
102.48
0
105.02
22
15
592.5
133.68
4.84
3.45
0
223.25
85
246.24
46
81
474
340.19
108.8
276
143.98
126.36
0
200
66.5
386.36
70
22.4
32
186.24
591
3,844.11
Fat(g)
3.59
0.5
2.37
0
0.39
0.16
0.06
0
20.6
2.25
6.97
1.96
10.44
0
0
32.78
98.22
2,145.24
Sat Fat(g)
0.62
0.05
1.54
0
0.13
0.02
0.01
0
2.84
0.8
0.97
0.45
1.93
0
0
4.55
15.61
DA Plus 10 Page: 13
May 10, 2013

Item Name
Strawberries
Salted
Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Strawberries
Salted
Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Strawberries
Protein(g)
0.47
6.19
Carb(g)
5.38
7.7
Fat(g)
0.21
15.94
Sat Fat(g)
0.01
1.67
0
101.87
Mono Fat(g)
0.9
0.1
0.68
0
0.04
0.01
0
0
13.1
0.81
4.35
0.47
6.82
0
0
16.27
0.03
3.04
0
235.28
Poly Fat(g)
1.79
0.1
0.09
0
0.09
0.07
0.02
0
2.43
0.51
0.93
0.79
1.22
0
0
10.36
0.11
10.52
0
98.22
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
15.61
Chol(mg)
10.85
0
12.2
0
0
0
0
0
0
48.45
0
0
29.97
0
5
0
0
0
0
46.62
Omega-6(g)
1.5
0.07
0.07
0
0.05
0.02
0
0
2.24
0.24
0.82
0.72
1
0
0
10.36
0.06
27.66
0
29.02
Omega-3(g)
0.19
0.02
0.01
0
0.03
0.06
0.02
0
0.17
0.04
0.1
0.07
0.14
0
0
0
0.05
0.93
0
0
Diet Fiber(g)
0.92
0.5
0
0
3.07
0.55
0.33
0
9.09
0
8.12
2.16
1.22
0
0
4.59
1.4
34.82
0
106.47
Sugar(g)
2.23
20.83
12.69
0
14.43
0.18
0.06
0
0.4
0
6.11
2.95
1.03
0
28
2.77
3.42
95.98
DA Plus 10 Page: 14
May 10, 2013

Item Name
Salted
Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Strawberries
Salted
Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Strawberries
Salted
Omega-6(g)
10.49
Omega-3(g)
0.02
Diet Fiber(g)
2.88
Sugar(g)
0.87
0
27.66
Water(L)
0.05
0.22
0.22
0.36
0.09
0.02
0.01
0.59
0.1
0.06
0.09
0.01
0.06
0.47
0
0
0.06
0
0
0.93
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
34.82
Thiamin(mg)
0.13
0.22
0.05
0
0.04
0.02
0.01
0
0.1
0.08
0.32
0.2
0
0
0
0.17
0.02
0.03
0
95.98
Ribo(mg)
0.11
0.07
0.45
0
0.09
0.03
0.03
0
0.19
0.06
0.23
0.18
0.11
0
0.34
0.07
0.02
0.08
0.59
3.01
Niacin(mg)
5.01
0.99
0.23
0
0.78
0.1
0.11
0
2.56
4.03
2.85
2.88
0.94
0
0
9.49
0.27
2.25
0
0
Vit B6(mg)
0.14
0.1
0.09
0
0.43
0.02
0.03
0
0.38
0.1
0.22
0.07
0
0
0
0.17
0.03
0.26
0
1.39
Vit B12(g)
0.88
0
1.15
0
0
0
0
0
0
1.58
0
0
0.17
0
0
0
0
0
0
2.06
Fol (DFE)(g)
50.94
74.4
12.2
0
23.6
21.78
29.1
0
118.98
5.1
144.4
46
83.43
0
0
83.79
16.8
75.84
32.48
2.04
3.77
786.35
DA Plus 10 Page: 15
May 10, 2013

Item Name
Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Strawberries
Salted
Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Strawberries
Salted
Niacin(mg)
0
32.48
Vit C(mg)
0.67
124
0
0
10.27
6.2
4.22
0
11.76
0
33.65
0.09
14.17
0
0
0
41.16
0.45
Vit B6(mg)
0
2.04
Vit D (ug)(g)
0
0
2.93
0
0
0
0
0
0
3.14
0
0
0
0
4
0
0
0
Vit B12(g)
0
3.77
Vit A (RAE)(g)
11.69
24.8
141.52
0
3.54
18.04
70.35
0
9.36
0
0
0
163.62
0
0
0
0.7
0
Fol (DFE)(g)
0
786.35
Vit A (IU)(IU)
65.63
496
478.24
0
75.52
360.36
1406.55
0
196.51
0
847.74
0
1418.8
0
1500
0
8.4
2.88
0
246.64
Alpha-T(mg)
0.33
0.1
0.02
0
0.12
0.11
0.3
0
2.63
0.67
1.22
0.11
1.45
0
0
4.6
0.2
8.35
0
10.07
Calcium(mg)
47.6
27.28
305
10.67
5.9
22
14.85
17.78
17.38
11.9
74.92
75.9
65.61
14.22
400
58.52
11.2
22.4
0
443.62
Iron(mg)
1.53
0.5
0.07
0
0.31
0.12
0.41
0
0.82
0.59
2.9
1.88
1
0
0
1.22
0.29
1.22
0
6,856.64
Magn(mg)
15.86
27.28
26.84
3.55
31.86
3.96
11.85
5.92
38.77
28.9
39.22
27.14
12.96
4.74
32
123.03
9.1
41.28
0
20.21
0
1,203.11
0
12.84
0
484.27
DA Plus 10 Page: 16
May 10, 2013

Item Name
Milk, Low Fat, 1%
Water, Tap
Banana
Water, Tap
Avocado, California
Water, Tap
Strawberries
Salted
Potas(mg)
121.07
496
366
3.55
422.44
57.42
83.7
5.92
677.77
323
400.89
102.58
166.86
4.74
500
453.53
107.1
272
Zinc(mg)
0.46
0.12
1.02
0
0.18
0.09
0.08
0
0.91
0.35
0.74
0.68
0.41
0
0
4.41
0.1
1.69
Sodium(mg)
391.61
2.48
107.36
10.67
1.18
1.54
11.85
17.78
10.69
47.6
912.08
281.06
191.16
14.22
170
3.99
0.7
131.2
0
4,564.58
0
11.22
0
2,307.16
DA Plus 10 Page: 17
May 10, 2013


Item Name
Banana
Meal
Breakfast
Breakfast
Omelet, Egg with Mushroom and Sausage
Breakfast
Milk, Low Fat, 1%

Raspberries
Sandwich, Egg and Cottage Cheese
Crackers, Saltine
Water, Tap
Avocado, California
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Lettuce, Romaine, Shredded
Dinner
Beans, Kidney, Boiled

Fish Fillet, Batter Coated or Breaded, Fried
Water, Tap
Avocado, California
Dinner
Dinner
Dinner
Dinner
Snacks
Almonds, Dry Roasted, Salted

Orange
Snacks
Snacks
Item Name
Banana
Milk, Low Fat, 1%
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water, Tap
Avocado, California
Protein(g)
2.98
1.29
9.6
8.22
1.48
13.5
1.42
0
2.62
0.29
23.02
12.47
0
2.62
0
14.53
95.26
Quantity
1 slice(s)
7 7/8 in. long)
1 item(s) - 1
large egg
omelet
1 cup(s)
1 cup(s)
1 item(s)
5 item(s)
3 cup(s)
1 item(s) - fruit
without skin and
seeds
0.5 cup(s) shredded
1.5 cup(s)
3 ounce(s)
2.5 cup(s)
1 item(s) - fruit
without skin and
seeds
1 serving(s) - 20
fl oz bottle
0.5 cup(s)
1 item(s) - 2 5/8
in. diameter,
sphere
Carb(g)
12.83
26.95
1.73
12.18
14.69
29.04
11.15
0
11.55
0.77
60.53
14.43
0
11.55
0
14.63
237.42
Wt(g)
23
118
Kcal(kcal)
71.99
105.02
85
144.5
244
123
155.8
15
711
133.68
102.48
63.96
230.8
63.15
0
223.25
23.5
3.99
265.5
85.05
592.5
133.68
337.18
197.31
0
223.25
591
69
131
410.55
61.57
3,499.71
Fat(g)
0.98
0.39
10.75
2.37
0.8
6.38
1.33
0
20.6
0.07
1.33
10.45
0
20.6
0
35.91
112.12
2,239.01
Sat Fat(g)
0.23
0.13
3.26
1.54
0.02
1.8
0.3
0
2.84
0.01
0.19
2.4
0
2.84
0
2.78
18.37
DA Plus 10 Page: 18
May 10, 2013

Item Name
Orange
Item Name
Banana
Milk, Low Fat, 1%
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water, Tap
Avocado, California
Orange
Item Name
Banana
Milk, Low Fat, 1%
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water, Tap
Avocado, California
Orange
Item Name
Banana
Milk, Low Fat, 1%
Protein(g)
1.23
95.26
Mono Fat(g)
0.23
0.04
4.4
0.68
0.08
1.79
0.34
0
13.1
0
0.1
2.19
0
13.1
0
22.34
0.03
58.43
Omega-6(g)
0.36
0.05
1.51
0.07
0.31
1.33
0.54
0
2.24
0.01
0.29
4.92
0
2.24
0
8.96
0.02
22.84
Water(L)
0.01
0.09
0.06
0.22
3.03
Carb(g)
15.39
237.42
Poly Fat(g)
0.4
0.09
1.73
0.09
0.46
1.51
0.61
0
2.43
0.04
0.74
5.33
0
2.43
0
8.97
0.03
24.84
Omega-3(g)
0.04
0.03
0.08
0.01
0.15
0.14
0.07
0
0.17
0.03
0.45
0.42
0
0.17
0
0.01
0.01
1.76
Alcohol(g)
0
0
0
0
0
Fat(g)
0.16
112.12
Trans Fat(g)
0
0
0
0
0
0
0.07
0
0
0
0
0
0
0
0
0.01
0
0.07
Diet Fiber(g)
1.08
3.07
0.09
0
7.99
1.58
0.44
0
9.09
0.49
16.99
0.43
0
9.09
0
7.52
3.14
61
Thiamin(mg)
0.1
0.04
0.07
0.05
1.48
Sat Fat(g)
0.02
18.37
Chol(mg)
0
0
236.3
12.2
0
107.04
0
0
0
0
0
28.92
0
0
0
0
0
384.46
Sugar(g)
1.48
14.43
1.62
12.69
5.44
5.08
0.33
0
0.4
0.28
0.85
0
0
0.4
0
3.4
12.25
58.65
Ribo(mg)
0.09
0.09
0.3
0.45
2.7
DA Plus 10 Page: 19
May 10, 2013

Item Name
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water, Tap
Avocado, California
Orange
Item Name
Banana
Milk, Low Fat, 1%
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water, Tap
Avocado, California
Orange
Item Name
Banana
Milk, Low Fat, 1%
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water(L)
0.11
0.1
0
0.71
0.1
0.02
0.18
0.05
0.59
0.1
0.59
0
0.11
3.03
Niacin(mg)
1.44
0.78
0.81
0.23
0.74
2.33
0.79
0
2.56
0.07
1.53
1.79
0
2.56
0
2.45
0.37
18.43
Vit C(mg)
0.05
10.27
0.09
0
32.23
0.95
0
0
11.76
0.94
3.19
140.92
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.04
0.43
0.12
0.09
0.07
0.1
0.01
0
0.38
0.02
0.32
0
0
0.38
0
0.09
0.08
2.12
Vit D (ug)(g)
0
0
0
2.93
0
0.31
0
0
0
0
0
3.24
Thiamin(mg)
0.04
0.28
0.09
0
0.1
0.02
0.42
0
0
0.1
0
0.06
0.11
1.48
Vit B12(g)
0
0
0.79
1.15
0
0.51
0.01
0
0
0
0
0.94
0
0
0
0
0
3.41
Vit A (RAE)(g)
0
3.54
106.25
141.52
2.46
0
0
0
9.36
102.46
0
398.71
Ribo(mg)
0.05
0.41
0.05
0
0.19
0.02
0.15
0
0
0.19
0
0.67
0.05
2.7
Fol (DFE)(g)
23
23.6
20.4
12.2
25.83
109.42
33.15
0
118.98
31.96
345.15
17.01
0
118.98
0
36.57
39.3
955.54
Vit A (IU)(IU)
0
75.52
465.75
478.24
40.59
273.86
0.15
0
196.51
2046.85
0
4,101.75
DA Plus 10 Page: 20
May 10, 2013

Item Name
Water, Tap
Avocado, California
Orange
Item Name
Banana
Milk, Low Fat, 1%
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water, Tap
Avocado, California
Orange
Item Name
Banana
Milk, Low Fat, 1%
Raspberries
Crackers, Saltine
Water, Tap
Avocado, California
Water, Tap
Avocado, California
Orange
Vit C(mg)
0
0
11.76
0
0
69.69
140.92
Alpha-T(mg)
0.06
0.12
0.74
0.02
1.07
0.48
0.17
0
2.63
0.03
0.08
0
0
2.63
0
16.42
0.24
24.69
Potas(mg)
51.29
422.44
141.95
366
185.73
178.33
23.85
7.11
677.77
58.04
1075.27
272.16
5.92
677.77
0
491.28
237.11
4,872.03
Vit D (ug)(g)
0
0
0
0
0
0
3.24
Calcium(mg)
37.95
5.9
55.25
305
30.75
145.31
3.15
21.33
17.38
7.75
92.93
15.31
17.78
17.38
0
184.23
52.4
1,009.79
Zinc(mg)
0.34
0.18
0.94
1.02
0.52
0.89
0.12
0
0.91
0.05
2.65
0.37
0
0.91
0
2.28
0.09
11.28
Vit A (RAE)(g)
9.36
0
9.36
0
0
14.41
398.71
Iron(mg)
0.94
0.31
1.17
0.07
0.85
2.32
0.77
0
0.82
0.23
5.89
1.79
0
0.82
0
2.64
0.13
18.75
Sodium(mg)
140.53
1.18
368.05
107.36
1.23
586.37
167.4
21.33
10.69
1.88
2.65
452.46
17.78
10.69
0
233.91
0
2,123.52
Vit A (IU)(IU)
32.32
0
196.51
0
0.69
294.75
4,101.75
Magn(mg)
13.57
31.86
11.05
26.84
27.06
20.43
3.75
7.11
38.77
3.29
111.51
20.41
5.92
38.77
0
193.89
13.1
567.33
DA Plus 10 Page: 21
May 10, 2013

Energy Balance for May 03, 2013, May 04, 2013, May 05, 2013
Date
kCal Consumed
kCal Burned
Net kCal
May 03, 2013
2831
1832
999
May 04, 2013
2143
1832
311
May 05, 2013
2239
1832
407
Total:
7213
5496
1717
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
3003
2404
1832
572
DA Plus 10 Page: 22

TorresL WB4

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May 10, 2013

Claudia Torres, claudiat418@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

May 10, 2013

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

May 10, 2013

May 10, 2013

May 10, 2013

337.0 - 487.0 255.95 g

Dietary Fiber, Total

Essential Fatty Acids

May 10, 2013

May 10, 2013

4.0 cup eq.

2.5 cup eq.

2.9 cup eq.

3.0 cup eq.

2.8 cup eq.

7.0 oz. eq.

13.5 oz. eq.

Your results are based on a 3003 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

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

May 10, 2013

Intake Spreadsheet for May 03, 2013

Milk, Low Fat, 1%

Salmon, with Butter, Broiled or Baked

YOPLAIT Light Yogurt, Strawberry, Fat Free

Crackers, Whole Wheat, Low Sodium

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 04, 2013

Broccoli, Chinese, Cooked

Tilapia, Cooked, Dry Heat

Peanuts, Oil Roasted

Seeds, Sunflower Kernels, Dry Roasted,

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 05, 2013

Omelet, Egg with Mushroom and Sausage

Milk, Low Fat, 1%

Lettuce, Romaine, Shredded

Beans, Kidney, Boiled

DASANI Water, Bottled

Almonds, Dry Roasted, Salted

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013