NutritionCalc Plus Report

NutritionCalc Plus: Report
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All Daily Reports

A variety of reports and information combined into one document. Profile Info Personal: Pamela Crutsinger Female Day(s): 2012 Feb 12, Feb 13, Feb 14 Activity Level: Active BMI: 22.5 Weight Lose: 1.00 lb per week 19 yrs 5 ft 5 in 135.00 lb
(Strive for an Active activity level.) Normal is 18.5 to 25. Best not to exceed 2 lbs per week.
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake). Nutrient Basic Components Calories Protein (g) Carbohydrates (g) Dietary Fiber (g) Fat (g) Saturated Fat (g) Mono Fat (g) Poly Fat (g) Cholesterol (mg) Water (g) Vitamins Vitamin A - RAE (mcg) Vitamin B1 - Thiamin (mg) Vitamin B2 - Riboflavin (mg) Vitamin B3 - Niacin (mg) Vitamin B6 (mg) Vitamin B12 (mcg) Vitamin C (mg) Vitamin D - mcg (mcg) Vitamin E - Alpha Tocopherol (mg) Folate (mcg) Minerals Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Zinc (mg) Sources: * DRIs - For Adult 19-70 years, non-pregnant + 2005 Dietary Guidelines for Americans 1,000.00 18.00 310.00 700.00 4,700.00 2,300.00 8.00 Do not exceed 2500 mg * Do not exceed 45 mg * Do not exceed 350 mg by supplement * Do not exceed 4000 mg * Less than 2300 mg per day. Lower is recommended for some groups + Do not exceed 40 mg * 700.00 1.10 1.10 14.00 1.30 2.40 75.00 5.00 15.00 400.00 Women of child bearing age should take a supplement + Do not exceed 100 mg * Over 50 should take a supplement + Do not exceed 2000 mg * Do not exceed 50 mcg * 1,973.02 48.99 271.29 27.62 61.38 19.73 21.92 19.73 300.00 2,700.00 Less than 300 mg per day + 10% - 35% of Calories * 45% - 65% of Calories * 20% - 35% of Calories * Less than 10% of Calories + DRI Goal Notes
Bar Graph Report

The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. Nutrient Basic Components Calories Calories from Fat Calories from SatFat Value 1,097.57 241.07 72.64 DRI Goal 1,973.02 552.45 177.57 Percent 0 56 % 44 % 41 % 50 100 150
mhtml:file://C:\Users\Pam\Documents\Classes S12\Nutrition\Food and Activity Logs\All ...
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Protein (g) Carbohydrates (g) Sugar (g) Dietary Fiber (g) Soluble Fiber (g) InSoluble Fiber (g) Fat (g) Saturated Fat (g) Trans Fat (g) Mono Fat (g) Poly Fat (g) Cholesterol (mg) Water (g) Vitamins Vitamin A - RAE (mcg) Vitamin B1 - Thiamin (mg) Vitamin B2 - Riboflavin (mg) Vitamin B3 - Niacin (mg) Vitamin B6 (mg) Vitamin B12 (mcg) Vitamin C (mg) Vitamin D - mcg (mcg) Vitamin E - Alpha Tocopherol Folate (mcg) Minerals Calcium (mg) Iron (mg) Magnesium (mg) Phosphorus (mg) Potassium (mg) Sodium (mg) Zinc (mg) Other Omega-3 (g) Omega-6 (g) Alcohol (g) Caffeine (mg)
48.15 174.33 75.29 19.36 0.56 6.11 26.79 8.07 0.06 1.38 1.15 35.54 489.95 125.09 1.20 1.36 17.74 1.32 3.68 105.76 3.70 1.93 288.77 741.72 15.96 86.98 551.44 1,061.05 2,324.60 2.70 0.18 0.96 0.00 0.00
48.99 271.29 27.62
98 % 64 % 70 %
61.38 19.73 21.92 19.73 300.00 2,700.00 700.00 1.10 1.10 14.00 1.30 2.40 75.00 5.00 15.00 400.00 1,000.00 18.00 310.00 700.00 4,700.00 2,300.00 8.00
44 % 41 % 6 % 6 % 12 % 18 % 18 % 109 % 124 % 127 % 101 % 154 % 141 % 74 % 13 % 72 % 74 % 89 % 28 % 79 % 23 % 101 % 34 %
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list.
Day Meal Item Amount 1 cup 0.5 cup 0.5 cup 2 each 1 piece 2 tbsp 1 each 1 each 0.3 cup 0.2 cup 1 each 1 each 1 piece -1 cup 1 each 0.5 cup Cals 160.0 41.6 85.0 91.1 60.0 20.1 34.8 140.0 56.1 40.0 130.0 90.0 100.0 1048.7 160.0 34.8 41.6 FatCal 24.0 0.9 27.0 9.4 40.5 10.8 1.0 27.0 0.0 11.2 0.0 13.5 0.0 165.3 24.0 1.0 0.9 0.5 0.0 0.0 0.0 0.0 9.0 0.0 64.6 24.0 SatFatCal 24.0 0.5 6.8 1.3 22.5 0.5 Prot (g) 2.7 4.1 4.0 4.2 3.0 1.3 0.6 4.0 11.9 1.5 1.0 1.0 2.0 41.3 2.7 0.6 4.1
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A
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Lunch
Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SR-
1 each 3 oz 2 oz 1 each 2 tbsp 1 each 0.5 cup 1 each 2 tsp 2 tbsp -0.5 cup 1 cup 2 tbsp 2 each 1 each 1 oz 1 tbsp 2 oz 0.3 cup 1 each 1 each 1 each 1 each --Carbs (g) 33.3 6.1 10.5 20.0 2.0 1.6 8.9 22.0 1.3 5.0 34.0 17.0 21.0 182.7 33.3 8.9 6.1 19.0 36.8 1.2 8.9 1.6 10.0 10.5 8.9 0.0 7.0 152.2 6.1 25.0 8.0 14.0 77.6 12.0 6.8 6.1 14.0 5.4 0.1 6.8 0.2 0.7 1.5 6.8 0.0 3.0 63.4 6.1 Sugar (g) 12.0 6.1 1.5 1.4 1.0 0.2 6.8 1.0 0.5
100.0 225.4 44.8 34.8 20.1 45.5 85.0 34.8 47.5 190.0 1064.3 41.6 160.0 190.0 91.1 66.5 140.0 50.0 44.8 56.1 140.0 34.8 34.8 130.0 1179.7 1097.6 Fiber (g) 1.3 0.0 1.0 5.5 0.0 1.0 1.2 2.0 0.7
0.0 32.3 1.9 1.0 10.8 4.7 27.0 1.0 46.3 144.0 294.8 0.9 24.0 144.0 9.4 0.0 54.0 0.0 1.9 0.0 27.0 1.0 1.0 0.0 263.1 241.1 Fib-S (g)
0.0 6.5 0.6
5.0 11.3 9.5 0.6
0.5 0.6 6.8
1.3 2.1 4.0 0.6
Dinner
Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21)
28.8 27.0 95.4 0.5 24.0 27.0 1.3 0.0 4.5 0.0 0.6 0.0 0.0
0.3 8.0 50.2 4.1 2.7 8.0 4.2 3.3 3.0 0.0 9.5 11.9 4.0 0.6 0.6
Snack
Peanut Butter, creamy (Jif) Day Total
Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total Day Meal Item
0.0 57.9 72.6 Fib-I (g)
1.0 53.0 48.1 Fat (g) 2.7
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012
0.0
0.0
0.1 3.0
0.3 0.0
5.2 0.0
1.0 4.5 1.2 0.1 3.0 0.0 1.2
5.0 0.2 1.0 19.0 1.3 1.2 0.0 0.0 6.3 0.0 1.2 1.0 2.8 1.0 1.2 0.0 2.0 18.1 0.0 1.0 0.0 8.0 0.0 0.0 0.0 0.2 2.6 0.0 0.0 0.9 0.0 0.0 0.0 5.4 0.0 0.3 5.2
0.0 1.5 0.0 18.4 2.7 0.1 0.1 0.0 3.6 0.2 0.1 1.2 0.5 3.0 0.1 5.1 16.0 32.8 0.1
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Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total Day Meal Item
33.3 7.0 20.0 13.3 19.0 13.0 1.2 1.3 22.0 8.9 8.9 34.0 188.1 174.3 Fat-S (g) 2.7 0.1 0.8 0.1 2.5 0.1
12.0 3.0 1.4 9.3 1.0 12.0 0.1 0.5 1.0 6.8 6.8 25.0 85.0 75.3 Fat-T (g) 0.0 0.0 0.0
1.3 2.0 5.5 0.0 2.0 0.0 0.0 0.7 2.0 1.2 1.2 5.0 21.0 19.4 Fat-M (g) 0.3 0.6 5.2 6.1 0.0 0.0 0.0 0.0 0.3 0.0 5.2 0.0
2.7 16.0 1.0 0.0 6.0 0.0 0.2 0.0 3.0 0.1 0.1 0.0 29.2 26.8 Water (g)
Fat-P (g) Chol (mg) 0.0
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary
0.0
0.0
2.4 7.5
111.3
0.1
0.4
0.0 15.0
19.9 8.5 24.8 64.1
0.0
0.8
0.2
0.0
0.0 0.0 0.0 0.0 1.0 0.0 7.2 2.7 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.0 0.7 0.0 0.0 0.0 0.0 0.0
0.0 6.8 0.0 0.0 0.0 0.0 31.7 0.0 64.1 513.2 22.7 53.3 206.5 2.3
0.1 0.0 0.7 0.1
0.0 0.0 0.0
0.0 0.0 0.6 0.1
0.0 0.0 1.6 0.0
2.4 3.0 0.0 20.4
111.3
31.4 43.5 64.1
0.1 0.1 0.8
0.0
0.8 0.0
0.2 0.2
0.0 0.0 7.5
24.8 9.9
0.0
64.1 3.2 3.0 10.6 0.1 2.7 3.0 0.1 0.0 0.5 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.1 0.0 0.4 0.0 0.2 0.0 0.0 3.1 0.0 2.3 0.0 0.2 1.5 0.2 9.9 0.0 43.3 2.4 0.0 0.0 0.0 2.0 0.0 0.0 20.4 6.8 0.0 64.1 64.1 0.0 0.0 0.0 0.0 0.0 206.5 7.0 43.5 22.7 0.4 19.9 3.9 0.4 417.4 111.3
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Day Total Average Day Total Day Meal Item
6.4 8.1 A-RAE (mcg)
0.0 0.1 B1 (mg) 0.7
0.2 1.4 B2 (mg) 0.8 0.2
0.5 1.1 B3 (mg) 9.3 0.1
31.6 35.5
539.2 489.9
B6 (mg) B12 (mcg) 0.9 0.0 2.8 0.6
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total Day Meal Item
74.7
0.1
0.0
0.2
0.1
1.8
0.0
0.0
1.0
0.1 0.1
0.0 0.0
0.1 0.5
0.0 0.0
0.0
0.0 47.8 0.0 0.1 0.0 0.0 0.3
5.0 0.0 0.0 128.6 1.2 0.7 0.1 74.7 0.1 1.4 0.8 0.0 0.2 13.9 9.3 0.5 0.1 1.3 0.9 0.0 0.0 0.2 0.2 2.0 0.2
0.0
3.8 2.8
0.6
0.0 0.0
0.2 0.0 0.1
0.1 0.0 0.0 0.0 0.1
3.4 1.9 0.5 0.1 0.9
0.2 0.1 0.0 0.0 0.0
0.0 0.0
1.0 0.0
0.1 0.1
0.0 0.0
0.1 43.4 0.0 119.1 74.7 1.3 0.1 0.7 0.0 0.0 0.2 0.0
0.0 0.0 0.0 1.3 0.2 0.8 0.0 0.1
0.5 0.0 4.0 21.2 0.1 9.3 4.0 1.8
0.0 0.0 0.0 0.0 1.4 0.0 0.9 3.5 0.6 2.8 0.0 0.0 0.0
0.0 0.0 0.0 47.8 0.0 0.1 0.1 5.0 127.6 125.1 C (mg) 28.0 0.0 0.0 0.0 0.0 0.4 36.1 0.0 0.1 0.1 2.1 17.8 0.1 41.9 1.1 1.2 D-mcg (mcg) 1.3 1.3 0.0 1.3 1.4 18.1 17.7 1.2 1.3 0.0 0.0 0.5 0.5 0.0 0.0 0.0 3.8 3.7 Iron (mg) 10.8 0.0 0.4 1.4 0.0 0.4 0.1 1.1 0.0 0.0 0.0 0.1 1.9 0.0 0.1 0.0 0.0 0.3
E-Toco Fola (mcg) Calc (mg) (mg) 186.7 6.1 0.0 153.1 10.0 36.8 200.0 17.4 22.2 0.0
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of
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Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total Day Meal Item
0.0 6.0 4.8 0.0 0.0 75.4 28.0 36.1 0.0 0.0 0.1 0.0 36.1 0.4 0.0 0.0 36.1 0.0 0.0 136.9 0.0 28.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 36.1 36.1 4.8 105.1 105.8 3.9 3.7 1.3 4.6 1.3 1.3 1.3 2.0 2.6 1.3
0.0
3.8
362.0 50.0 20.0 0.0 40.0
0.1 0.5 0.4 0.4 1.1 16.6 10.8 0.1 0.0 0.0 2.1 0.2 0.1 0.4 0.7 0.4 0.1 0.1 0.7 15.7 0.0 10.8 0.7 1.4 0.0 0.7 0.0 0.2 0.1 1.1 0.1 0.1 0.4 15.6 16.0
0.3
258.3 186.7
911.5 0.0 22.2 153.1 200.0
0.1 0.0
17.8 6.1
0.3
63.8 0.6
87.6 3.4 22.2 17.4 18.4 10.0
0.1 0.1 0.0
17.8 2.1 20.9
0.1 0.1 2.0 3.0 0.0
17.8 0.1
22.2 4.5 0.0
333.5 6.1 186.7
561.0 153.1 0.0 0.0
2.0 0.1 41.9
36.8 132.9 0.0 0.0
0.6 0.0 3.8
3.4 362.0 0.0
0.1 0.1
17.8 17.8
22.2 22.2 20.0
2.4 1.9
274.5 288.8
752.6 741.7
Magn (mg) Phos (mg) Potas (mg) 100.0 13.5 123.7 191.1
Sodium Zinc (mg) Omega3 (g) (mg) 240.0 51.4 470.0 0.5 0.0
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free,
17.9
46.9
56.1
235.1 240.0
0.5
0.0
14.7 7.4
31.8 15.5
41.4 131.0
340.5 0.7 170.0
0.2 0.0
0.1
12.4
247.1
39.9
279.9 235.0
1.5
0.0
260.0
0.0 105.0 90.0
0.0
0.0 2.7 0.1
65.9
465.1
819.5 100.0
2457.6 240.0 0.7 51.4 85.0 357.2 616.3
7.4 13.5
15.5 123.7 150.0
131.0 191.1 250.0 195.6 38.0
0.0 0.5 0.0 0.0 1.4 0.2 0.2 0.0
66.3 5.1
193.9 34.0
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Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total Day Meal Item
7.4 14.7 9.0
15.5 31.8 23.5
131.0 41.4 28.1
0.7 340.5 117.5 470.0
0.0 0.2 0.2 0.1 0.0
7.4 0.5
15.5 3.2
131.0 6.6
0.7 42.0 150.0
0.0 0.0 0.1
131.3 13.5
606.7 123.7
1243.7 191.1 100.0
2472.2 51.4 240.0 150.0
2.7 0.5
0.4 0.0
17.9
46.9 99.7
56.1 172.8
235.1 59.8 240.0 0.0
0.5
0.0 0.0
0.0 0.2 1.5 0.0 0.0
5.1 12.4
34.0 247.1
38.0 39.9
616.3 279.9 170.0
7.4 7.4
15.5 15.5
131.0 131.0 260.0
0.7 0.7 0.0 2044.0 2324.6 PyFrt
0.0 0.0 0.0 2.7 2.7 PyMilk 0.0 0.2 PyGrn 1.5
63.7 87.0 Omega6 (g)
582.5 551.4 Alc (g) 0.0
1119.9 1061.1 Caff (mg)
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice
0.0
0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.2 0.4
0.5
0.4
0.0 0.0
2.0 0.7
0.1
0.0 0.0 0.0
1.6 1.2
0.0
0.0 0.0
0.0
0.0 0.0
0.0 0.5
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.1 1.2 0.5 0.4 0.4 0.4 0.5 0.8 0.0 2.6 2.3
0.8 5.9 1.5
0.0 0.0 1.4 0.0
0.0 0.0 0.0 0.0 0.0
3.3
0.1 0.2
0.0 0.0 0.0 0.0
1.0
0.1
0.0 0.0
1.9 0.0
0.0 0.0 0.0 0.0
5.7
1.5 0.0 0.0 2.0
0.4
0.0
9/24/2013
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Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total Day Meal Item
0.0
0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 ExFrt 0.4 0.4 2.2 3.0 2.2 ExMeat
0.5 1.0
0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0
1.2 1.6
0.0 0.4 1.0 PyVeg
0.0 0.0 0.0 PyMeat
2.2 1.9 ExVLMt
6.0 5.9 ExMilk
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total Day Meal Item 0.0 0.1 ExOth 4.0 2.7 ExStar 0.6 0.6 2.2 3.3 2.6 ExVeg 0.0 0.0 ExFat 0.0 0.0 0.0 0.0 2.0 2.0 0.0 2.0 4.0 1.7 0.0 0.0 0.0 0.6 2.0 0.6 0.6 0.2 0.0 2.7 0.0 0.0 0.0 0.2 2.2 0.6
9/24/2013
Page 9 of 13
Sun 02-12- Breakfast Cereal, Special K, chocolatey 2012 Milk, nonfat/skim, w/add vit A Lunch Soup, chicken pot pie style, cnd Bread, wheat, rducd calorie, slice Cheese Product, American, white, Mustard, yellow, prep (USDA SRMandarin Oranges, clementine, Dinner Tortilla, whole wheat (Garden of Cheese, mozzarella, nonfat, shred Sauce, pasta, tomato & basil, jar Apples, fresh, lrg (FDA Voluntary Snack Bar, cereal, chocolatey drizzle Brownie, original, fat free, prep f/dry Day Total Mon 0213-2012 Breakfast Cereal, Special K, chocolatey Mandarin Oranges, clementine, Milk, nonfat/skim, w/add vit A Lunch Yogurt, strawberry, nonfat, w/asp Bread, whole grain, lrg slice (USDA Chicken, breast, oven rstd, fat free, Mandarin Oranges, clementine, Mustard, yellow, prep (USDA SRDinner Bread, wheat, rducd calorie, slice Soup, chicken pot pie style, cnd Mandarin Oranges, clementine, Butter, light, salted (USDA SR-21) Snack Peanut Butter, creamy (Jif) Day Total Tue 02-14- Breakfast Milk, nonfat/skim, w/add vit A 2012 Cereal, Special K, chocolatey Lunch Peanut Butter, creamy (Jif) Bread, wheat, rducd calorie, slice Yogurt, harvest peach, nonfat, Chips, pita, multigrain, svg (Stacy's Jelly, strawberry (J.M. Smucker Dinner Chicken, breast, oven rstd, fat free, Cheese, mozzarella, nonfat, shred Tortilla, whole wheat (Garden of Mandarin Oranges, clementine, Snack Mandarin Oranges, clementine, Apples, fresh, lrg (FDA Voluntary Day Total Average Day Total 1.6 1.8 0.7 0.9 1.3 1.3 1.1 1.4 2.5
2.0
0.7 1.1
0.4
0.6
1.5
0.3
0.2
0.2
5.6 2.0
0.0
1.5
2.4
0.6 0.7 0.4
1.0 3.1 5.7 0.0 4.5
2.0 3.1 1.1
1.3
0.9
1.5
5.9 5.7
0.0 0.0
3.9 3.3
Calories and Fat

The Calories and Fats report is useful for quickly seeing the calorie and fat breakdowns of your intake. The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats).
Source of Calories Protein Carbohydrates Alcohol Fat (Total)

Saturated Fat Trans Fat
Calorie 187 677 0 234

73 1
Gram 48.1 174.3 0.0 26.8

8.1 0.1
Percent 17 % 62 % 0% 21 %
7% 0%
Source of Fat (approx.) Saturated Fat Mono Fat Poly Fat Trans Fat Total (g)
Fat (g) Percent 8.1 1.4 1.1 0.1 26.8 30 % 5% 4% 0%
9/24/2013
Page 10 of 13
Mono Fat Poly Fat
12 10
1.4 1.1
1% 1%
Total
1098
*The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats.
*The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats.
Exchanges Starch Other Carbs Very Lean Meat Meat 5.74 1.78 Fruit Vegetables Milk 2.59
Ratios P:S ( Poly Fat / Saturated Fat ) Potassium : Sodium Calcium : Phosphorus CSI ( Cholesterol / Saturated Fat ) 0.14 : 1 0.46 : 1 1.35 : 1 9.93
Calorie Assessment
A close-up picture of the Calories consumed. Calories to maintain current weight Calories to maintain current weight Calorie adjustment for weight change of 1.00 lb (per week) Goal Calories Average Daily Intake & Expenditures Average Intake Average Expenditure Calories For The Day Total Calories Carbohydrates (45-65% Calories) Protein (10-35% Calories) Fat (20-35% Calories) Goal 1973 888 to 1282 197 to 691 395 to 691 Intake 1098 677 187 234 1098 2980 Assessment Below Goal Below Goal Below Goal Below Goal 2473 -500 1973
Activity Summary
List of the Activities performed, their METs, duration and Calories burned. Profile Calorie Goal: 1973
9/24/2013
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Daily Activity Details

Tue 02-14-2012 Duration 45 15 75 10 5 15 1.5 20 1.2 5 30 30 15 5 15 15 30 15 minutes minutes minutes minutes hours minutes hours minutes hours minutes minutes minutes minutes minutes minutes minutes minutes minutes Mets 2.5 3.8 2.5 4.0 1.8 4.0 1.8 4.0 1.0 2.0 8.0 7.0 3.0 2.0 2.0 2.0 1.8 1.0 Exercise self-care, general (standing) walking, 3.5 mph, level, brisk conditioning, hatha yoga walking, to work or class sitting, studying, including reading and/or writing walking, to work or class sitting, studying, including reading and/or writing walking, to work or class lying down, reclining, quietly (watch television) transportation, driving automobile or light truck running, general conditioning, stationary bicycle, moderate conditioning, weight lifting, light/moderate transportation, driving automobile or light truck self-care, showering, toweling off (standing) self-care, standing, getting ready for bed sitting, studying, including reading and/or writing lying down, reclining, quietly (watch television) Total Calories (Sedentary) Calories 121 61 201 43 579 64 174 86 77 11 257 225 48 11 32 32 58 16 2095
Summary
Daily Average 2095 Calories
Your Daily Average put you in the Sedentary activity level, and suggests 1994 Calories to maintain your current weight.
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size ( 913 g )
Amount Per Serving
Calories 1098
Calories from Fat 241

% Daily Value *
Total Fat 27g Saturated Fat 8g Trans Fat 0g Cholesterol 36mg Sodium 2325mg Total Carbohydrates 174g Dietary Fiber 19g Sugars 75g Protein 48g Vitamin A 18% Calcium 74% Vitamin C 141% Iron 89%
44% 41%
12% 101% 64% 70%
98%
* Percent Daily Values are based on your custom profile.
MyPyramid
The Food Guide MyPyramid report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see MyPyramid.gov for more info).
9/24/2013
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Intake vs. Recommendation

2000 Calorie Pattern
Group Grains Intake Grains Recommendation Vegetables Intake Vegetables Recommendation Fruits Intake Fruits Recommendation Milk Intake Milk Recommendation Meat & Beans Intake Meat & Beans Recommendation Make Half Your Grains Whole
Aim for at least 3.0 whole grains a day
Percent Comparison 98 %
Amount (Daily) * 5.9 oz equivalent 6.0 oz equivalent
3 %
0.1 cup equivalent 2.5 cup equivalent
111 %
64 %
48 %
2.7 oz equivalent 5.5 oz equivalent Vary Your Vegetables

Dark Green Vegetables Orange Vegetables 3.0 2.0 3.0 3.0 6.5 cups weekly cups weekly cups weekly cups weekly cups weekly
Oils & Discretionary Calories

Aim for 6.0 teaspoons of oils a day Limit your extra fats & sugars to 267 Calories a day
Dry Beans & Peas Starchy Vegetables Other Vegetables
oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grain is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Meat 1 oz of meat, 1 egg, or 1/4 cup cooked beans.
Food List Report

The Food List report displays a simple list of foods that you have entered, along with their calorie values.
Amount Item Cals
Sun 02-12-2012
1.0 0.5 0.5 2.0 1.0 2.0 1.0 1.0 1.0 0.3 0.2 1.0 1.0 cup cup cup each piece tbsp each each each cup cup each piece Cereal, Special K, chocolatey delight (Special K) Milk, nonfat/skim, w/add vit A (USDA SR-21) Soup, chicken pot pie style, cnd (Progresso Rich & Hearty) Bread, wheat, rducd calorie, slice (USDA SR-21) Cheese Product, American, white, past, proc, slice (Singles) Mustard, yellow, prep (USDA SR-21) Mandarin Oranges, clementine, fresh (USDA SR-21) Bar, cereal, chocolatey drizzle (Special K) Tortilla, whole wheat (Garden of Eatin') Cheese, mozzarella, nonfat, shred (USDA SR-21) Sauce, pasta, tomato & basil, jar (Bertolli) Apples, fresh, lrg (FDA Voluntary Labeling) Brownie, original, fat free, prep f/dry mix, 2" x 2" pce (No Pudge!) 160 42 85 91 60 20 35 90 140 56 40 130 100
Day Total Mon 02-13-2012

1.0 1.0 0.5 1.0 cup each cup each Cereal, Special K, chocolatey delight (Special K) Mandarin Oranges, clementine, fresh (USDA SR-21) Milk, nonfat/skim, w/add vit A (USDA SR-21) Yogurt, strawberry, nonfat, w/asp (Yoplait Light)
1049
160 35 42 100
9/24/2013
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3.0 2.0 1.0 2.0 1.0 0.5 1.0 2.0 2.0
oz oz each tbsp each cup each tsp tbsp
Bread, whole grain, lrg slice (USDA SR-21) Chicken, breast, oven rstd, fat free, sliced (USDA SR-21) Mandarin Oranges, clementine, fresh (USDA SR-21) Mustard, yellow, prep (USDA SR-21) Bread, wheat, rducd calorie, slice (USDA SR-21) Soup, chicken pot pie style, cnd (Progresso Rich & Hearty) Mandarin Oranges, clementine, fresh (USDA SR-21) Butter, light, salted (USDA SR-21) Peanut Butter, creamy (Jif)
225 45 35 20 46 85 35 48 190
Day Total Tue 02-14-2012

2.0 1.0 2.0 2.0 0.5 1.0 1.0 0.3 1.0 1.0 1.0 1.0 1.0 tbsp each each oz cup cup each cup each each oz tbsp each Peanut Butter, creamy (Jif) Mandarin Oranges, clementine, fresh (USDA SR-21) Bread, wheat, rducd calorie, slice (USDA SR-21) Chicken, breast, oven rstd, fat free, sliced (USDA SR-21) Milk, nonfat/skim, w/add vit A (USDA SR-21) Cereal, Special K, chocolatey delight (Special K) Apples, fresh, lrg (FDA Voluntary Labeling) Cheese, mozzarella, nonfat, shred (USDA SR-21) Tortilla, whole wheat (Garden of Eatin') Yogurt, harvest peach, nonfat, w/low cal swtnr, indv (Yoplait) Chips, pita, multigrain, svg (Stacy's Pita Chips) Jelly, strawberry (J.M. Smucker Co.) Mandarin Oranges, clementine, fresh (USDA SR-21)
1064
190 35 91 45 42 160 130 56 140 66 140 50 35
Day Total
Total Day Average Item Average
1180
3293 1098 84
9/24/2013

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