Steven Frame Diet and Wellness

Diet & Wellness Plus Print Page
10/27/13, 3:25 PM
steven frame
frame_steven@yahoo.com
Printed: 10/27/2013
3-Day Average
DRI Report
Profile
Active Profile:
Steven Frame
Height:
6 ft. 3 inches
Weight:
220 lbs.
Age:
26 years
BMI:
27.5
Gender:
Male
Pregnancy:
Not Pregnant
Activity Level:
Very Active
Smoker:
no
Strict Vegetarian/Vegan:
no
Nutrient
DRI
Energy
Kilocalories
4112.0 kcal
Protein
79.83 g Daily requirement based on grams per kilogram of body

weight
Carbohydrate
668.20 - 462.60 g 45%-65% of kilocalories
http://profileplus.cengage.com/dietwellnessplus/printIndex.html
Page 1 of 29
Fat, Total
10/27/13, 3:25 PM
159.91 - 91.38 g No recommendation
Fat
Saturated Fat
< 45.7 g Less than 10% of calories
Monounsaturated Fat
* No recommendation
Polyunsaturated Fat
* No recommendation
Trans Fatty Acid
* No recommendation
Cholesterol
< 300.0 mg Less than 300.0 mg recommended
Essential Fatty Acids

Omega-6 Linoleic
17.00 g
Omega-3 Linolenic
1.60 g
Carbohydrates
Dietary Fiber, Total
38.0 g
Sugar, Total
* No recommendation
Other
Water
3.70 L
Alcohol
* No recommendation
Vitamins
Thiamin
1.20 mg
Riboflavin
1.30 mg
Niacin
16.00 mg
Vitamin B6
1.30 mg
Vitamin B12
2.40 g
Folate (DFE)
400.00 g
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10/27/13, 3:25 PM
Vitamin C
90.00 mg
Vitamin D (ug)
15.00 g DRI Adequate Intake
Vitamin A (RAE)
900.00 g
Vitamin A (IU)
3000.00 IU
Alpha-Tocopherol
15.00 mg
Minerals
Calcium
1000.00 mg DRI Adequate Intake
Iron
8.00 mg
Magnesium
400.00 mg
Potassium
Zinc
11.00 mg
Sodium
Macronutrient Ranges
10/20/2013, 10/21/2013, 10/22/2013
Page 3 of 29
2.0k
1.8k
10/27/13, 3:25 PM
Calories
Actual
Recommended
1.6k
1.4k
1.2k
1.0k
800
600
400
200
0.0
Carbs
Protein
Recommended
Fat
Alcohol
Yours
Carbs
45%-65%
1850-2673 kCal
52%
1962 kCal
Protein
10%-35%
411-1439 kCal
24%
893 kCal
Fats
20%-35%
822-1439 kCal
25%
927 kCal
Alcohol
0%
0 kCal
0%
0 kCal
Fat Breakdown
10/20/2013, 10/21/2013, 10/22/2013
Source of Fat
0%
25%
50%
75% 100%
Monounsaturated Fat
10%
Polyunsaturated Fat
5%
Saturated Fat
6%
Trans Fatty Acid
0%
Page 4 of 29
10/27/13, 3:25 PM
4%
Unspecified
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals

10/20/2013, 10/21/2013, 10/22/2013
!
Nutrient
DRI
Intake
0%
25%
50%
75% 100%
Energy
Kilocalories
4112.0 kcal
3740.88 kcal
91%
Protein
79.83 g
223.15 g
280%
Carbohydrate
668.20 462.60 g
490.44 g
106%
73%
Fat, Total
159.91 91.38 g
102.95 g
113%
64%
Fat
Saturated Fat
< 45.7 g
23.27 g
Monounsaturated Fat
No suggestion
40.68 g
Polyunsaturated Fat
No suggestion
19.99 g
Trans Fatty Acid
No suggestion
0.56 g
Cholesterol
< 300.0 mg
334.84 mg
17.00 g
15.76 g
51%
112%
Essential Fatty Acids

Omega-6 Linoleic
93%
Page 5 of 29
Omega-3 Linolenic
10/27/13, 3:25 PM
1.60 g
1.57 g
98%
190%
Carbohydrates
Dietary Fiber, Total
38.0 g
72.33 g
Sugar, Total
No suggestion
113.05 g
Water
3.70 L
5.27 L
Alcohol
No suggestion
0g
Thiamin
1.20 mg
5.51 mg
459%
Riboflavin
1.30 mg
4.44 mg
341%
Niacin
16.00 mg
53.89 mg
337%
Vitamin B6
1.30 mg
4.83 mg
371%
Vitamin B12
2.40 g
10.8 g
450%
Folate (DFE)
400.00 g
1091.88 g
273%
Vitamin C
90.00 mg
238.66 mg
265%
Vitamin D (ug)
15.00 g
11.4 g
76%
Vitamin A (RAE)
900.00 g
3210.5 g
357%
Vitamin A (IU)
3000.00 IU
57071.5 IU
1902%
Alpha-Tocopherol
15.00 mg
21.36 mg
142%
Calcium
1000.00 mg
1768.12 mg
177%
Iron
8.00 mg
35.97 mg
450%
Other
142%
Vitamins
Minerals
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10/27/13, 3:25 PM
Magnesium
400.00 mg
1172.02 mg
293%
Potassium
4700.00 mg
7510.73 mg
160%
Zinc
11.00 mg
28.16 mg
256%
Sodium
1500.00 mg
4177.71 mg
279%
MyPlate Analysis
10/20/2013, 10/21/2013, 10/22/2013
Goal *
Actual
% Goal
Grains
10 oz. eq.
tips
6.6 oz. eq.
65.8 %
Vegetables
4 cup eq.
tips
3.1 cup eq.
77.5 %
Fruits
2.5 cup eq.
tips
2.7 cup eq.
107.9 %
Dairy
3 cup eq.
tips
3.1 cup eq.
103.6 %
Protein Foods
7 oz. eq.
tips
22.6 oz. eq.
322.2 %
Empty Calories
648 kcal
tips
366.5 kcal
56.6 %
Your results are based on a 4112 calorie pattern.

Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains.
Vary Your Veggies! Aim for this much every week:
Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 6 cups weekly
Other Vegetables = 7 cups weekly
Oils: Aim for 11 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
Page 7 of 29
10/27/13, 3:25 PM
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.
Intake Spreadsheet
10/21/2013
Item Name
Meal
Quantity
Wt (g)
Kcal
Juice, Orange
Breakfast
8 fluid ounce(s)
248
111.6
KELLOGG'S CORN FLAKES Cereal
Breakfast
2 cup(s)
56
200
Milk, Reduced Fat, Fluid, 2% Milkfat w/

Added Vitamin A & Vitamin D
Breakfast
20 fluid ounce(s)
610
305
Water, Tap
Breakfast
20.01 fluid ounce(s)
592.8
Ham, Extra Lean, 5% Fat
Morning Snack
5 ounce(s)
141.75
148.84
Bread, White
Morning Snack
2 slice(s)
50
132.5
Mustard, Yellow
Morning Snack
2 teaspoon(s)
10
6.7
COKE Diet Cherry Cola Soda
Morning Snack
8 fluid ounce(s)
240
0.5
Blueberries
Lunch
1 cup(s)
145
82.65
Almonds, Slivered
Lunch
0.3 cup(s)
32.4
186.3
Oil, Olive
Lunch
2 tablespoon(s)
27
238.68
Water, Tap
Lunch
592.8
Kale
Afternoon Snack
0.3 cup(s)
20.1
10.05
Blueberries
Afternoon Snack
1 cup(s)
145
82.65
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10/27/13, 3:25 PM
Oats, Dry
Afternoon Snack
2 cup(s)
312
1213.68
Water, Tap
Afternoon Snack
592.8
Beans, Black, Boiled
Dinner
1 cup(s)
172
227.04
Broccoli
Dinner
1 cup(s)
91
30.94
Salmon, Atlantic, Wild, Raw
Dinner
11 ounce(s)
311.82
442.78
Water, Tap
Dinner
592.8
Blueberries
Evening Snack
1 cup(s)
145
82.65
Yogurt, Plain, Non Fat (13 grams protein

per 8 ounces)
Evening Snack
2.01 cup(s)
492.45
275.77
5620.7
3778.33
Total
Item Name
Protein (g)
Carb (g)
Fat (g)
Sat Fat (g)
Juice, Orange
1.74
25.79
0.5
0.06
48

20.13
29.28
12.08
7.67
Water, Tap
23.35
0.84
5.12
1.45
Bread, White
4.58
24.53
1.59
0.35
Mustard, Yellow
0.44
0.53
0.4
0.02
0.1
Blueberries
1.07
21.01
0.48
0.04
Almonds, Slivered
6.88
7.02
16.01
1.21
Oil, Olive
27
3.73
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10/27/13, 3:25 PM
Water, Tap
Kale
0.66
2.01
0.14
0.02
Blueberries
1.07
21.01
0.48
0.04
Oats, Dry
52.7
206.76
21.53
3.8
Water, Tap
15.24
40.78
0.93
0.24
Broccoli
2.57
6.04
0.34
0.04
61.87
19.77
3.06
Water, Tap
Blueberries
1.07
21.01
0.48
0.04
Yogurt, Plain, Non Fat (13 grams protein per

8 ounces)
28.22
37.82
0.89
0.57
Total
225.57
492.54
107.72
22.33
Item Name
Mono Fat (g)
Poly Fat (g)
Trans Fat (g)
Chol (mg)
Juice, Orange
0.09
0.1

3.42
0.45
0.52
48.8
Water, Tap
1.92
0.74
58.12
Bread, White
0.3
0.8
0.01
Mustard, Yellow
0.26
0.1
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10/27/13, 3:25 PM
Blueberries
0.07
0.21
Almonds, Slivered
10.01
3.91
0.01
Oil, Olive
19.7
2.84
Water, Tap
Kale
0.01
0.07
Blueberries
0.07
0.21
Oats, Dry
6.8
7.91
Water, Tap
0.08
0.4
Broccoli
0.01
0.03
6.56
7.92
171.5
Water, Tap
Blueberries
0.07
0.21

8 ounces)
0.24
0.02
9.85
Total
49.6
25.92
0.54
288.27
Item Name
Omega-6 (g)
Omega-3 (g)
Diet Fiber (g)
Sugar (g)
Juice, Orange
0.07
0.03
0.5
20.83

0.38
0.05
30.87
Water, Tap
0.59
1.47
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10/27/13, 3:25 PM
Bread, White
0.71
0.08
1.35
2.54
Mustard, Yellow
0.04
0.05
0.33
0.09
0.1
Blueberries
0.13
0.08
3.48
14.44
Almonds, Slivered
3.91
3.95
1.26
Oil, Olive
2.64
0.21
Water, Tap
Kale
0.03
0.04
0.4
0.44
Blueberries
0.13
0.08
3.48
14.44
Oats, Dry
7.56
0.35
33.07
5.62
Water, Tap
0.22
0.18
14.96
1.89
Broccoli
0.02
0.02
2.37
1.55
0.54
0.92
Water, Tap
Blueberries
0.13
0.08
3.48
14.44

8 ounces)
0.02
37.82
Total
17.1
2.17
69.37
151.8
Item Name
Water (L)
Alcohol (g)
Thiamin (mg)
Ribo (mg)
Juice, Orange
0.22
0.22
0.07
0.75
0.85
0.54
0.24
1.13
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10/27/13, 3:25 PM

Water, Tap
0.59
0.11
0.48
Bread, White
0.02
0.27
0.12
Mustard, Yellow
0.01
0.03
Blueberries
0.12
0.05
0.06
Almonds, Slivered
0.07
0.33
Oil, Olive
Water, Tap
0.59
Kale
0.02
0.02
0.03
Blueberries
0.12
0.05
0.06
Oats, Dry
0.03
2.38
0.43
Water, Tap
0.59
0.11
0.42
0.1
Broccoli
0.08
0.06
0.11
0.21
0.7
1.18
Water, Tap
0.59
Blueberries
0.12
0.05
0.06

8 ounces)
0.42
0.24
1.15
Total
4.51
6.05
5.69
Item Name
Niacin (mg)
Vit B6 (mg)
Vit B12 (g)
Fol (DFE) (g)
Page 13 of 29
10/27/13, 3:25 PM
Juice, Orange
0.99
0.1
74.4
10
443.52

0.56
0.23
3.23
30.5
Water, Tap
8.09
0.27
0.52
Bread, White
2.39
0.04
85.5
Mustard, Yellow
0.05
0.01
0.7
Blueberries
0.61
0.08
8.7
Almonds, Slivered
1.1
0.05
16.2
Oil, Olive
Water, Tap
Kale
0.2
0.05
5.83
Blueberries
0.61
0.08
8.7
Oats, Dry
0.37
174.72
Water, Tap
0.87
0.12
256.28
Broccoli
0.58
0.16
57.33
24.51
2.55
9.92
77.95
Water, Tap
Blueberries
0.61
0.08
8.7

8 ounces)
0.61
0.26
59.09
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10/27/13, 3:25 PM
Total
54.77
5.44
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
Juice, Orange
124
24.8
496
12
254.61
1000

1.22
7.32
335.5
1159
Water, Tap
0.99
Bread, White
0.5
Mustard, Yellow
0.15
0.4
7.1
Blueberries
14.06
4.35
78.3
Almonds, Slivered
0.32
Oil, Olive
Water, Tap
Kale
24.12
154.57
3090.58
Blueberries
14.06
4.35
78.3
Oats, Dry
Water, Tap
10.32
Broccoli
81.17
28.21
566.93
37.42
124.73
19.68
1308.13
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Water, Tap
Blueberries
14.06
4.35
78.3

8 ounces)
4.43
9.85
34.47
Total
289.29
10.31
858.4
6724.85
Item Name
Alpha-T (mg)
Calcium (mg)
Iron (mg)
Magn (mg)
Juice, Orange
0.1
27.28
0.5
27.28
0.07
16.24
5.04

0.18
732
0.12
67.1
Water, Tap
17.78
5.93
0.41
7.09
0.81
25.51
Bread, White
0.11
130
1.79
12.5
Mustard, Yellow
0.04
5.8
0.15
4.9
Blueberries
0.83
8.7
0.41
8.7
Almonds, Slivered
8.5
85.54
1.21
86.83
Oil, Olive
3.87
0.27
0.15
Water, Tap
17.78
5.93
Kale
27.13
0.34
6.83
Blueberries
0.83
8.7
0.41
8.7
Oats, Dry
168.48
14.73
552.24
Water, Tap
17.78
5.93
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10/27/13, 3:25 PM
46.44
3.61
120.4
Broccoli
0.71
42.77
0.66
19.11
37.42
2.49
90.43
Water, Tap
17.78
5.93
Blueberries
0.83
8.7
0.41
8.7

8 ounces)
979.98
0.44
93.57
Total
16.47
2387.43
44.47
1161.56
Item Name
Potas (mg)
Zinc (mg)
Sodium (mg)
Juice, Orange
496
0.12
2.48
50
0.1
400

854
2.93
286.7
Water, Tap
5.93
17.78
904.36
2.23
1705.23
Bread, White
57.5
0.42
245.5
Mustard, Yellow
13.8
0.06
113.5
19
28
Blueberries
111.65
0.23
1.45
Almonds, Slivered
228.42
0.32
Oil, Olive
0.27
0.54
Water, Tap
5.93
17.78
Kale
89.85
0.09
8.64
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10/27/13, 3:25 PM
Blueberries
111.65
0.23
1.45
Oats, Dry
1338.48
12.39
6.24
Water, Tap
5.93
17.78
610.6
1.93
1.72
Broccoli
287.56
0.37
30.03
1527.92
137.2
Water, Tap
5.93
17.78
Blueberries
111.65
0.23
1.45

8 ounces)
1255.75
4.78
379.19
Total
8092.16
29.1
3420.78
Item Name
Meal
Quantity
Wt (g)
Kcal
Ham, Cured, Boneless, 11% Fat, Roasted
Breakfast
8.01 ounce(s)
226.95
403.97
Rice, White, Long Grain, Boiled
Breakfast
2 cup(s)
316
410.8

Breakfast
20.01 ounce(s)
567.27
283.64
Water, Tap
Breakfast
592.8
Kale
Morning Snack
0.3 cup(s)
20.1
10.05
Blueberries
Morning Snack
1 cup(s)
145
82.65
Oats, Dry
Morning Snack
1 cup(s)
156
606.84
Water, Tap
Morning Snack
592.8
Lunch
1 cup(s)
172
227.04
Broccoli
Lunch
1 cup(s)
91
30.94
10/22/2013
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10/27/13, 3:25 PM
Chicken, Breast, Meat Only, Boneless,

Skinless, Roasted
Lunch
5 ounce(s)
141.75
233.88
Water, Tap
Lunch
592.8
Almonds, Slivered
Afternoon Snack
0.5 cup(s)
54
310.5
Blueberries
Afternoon Snack
1 cup(s)
145
82.65
Water, Tap
Afternoon Snack
592.8
Quinoa, Cooked
Dinner
2 cup(s)
370
444
MILESTONE'S Side, Portabello and

Button Mushrooms, Sauteed
Dinner
4.01 ounce(s)
113.68
154.02
Flatfish, Raw
Dinner
4 ounce(s)
113.39
79.37
Water, Tap
Dinner
592.8
Potatoes, Sweet, Baked, Peeled
Evening Snack
2.01 cup(s)
402
361.8
Water, Tap
Evening Snack
592.8
6590.92
3722.16
Total
Item Name
Protein (g)
Carb (g)
Fat (g)
Sat Fat (g)
51.34
20.47
7.08
8.5
89.02
0.88
0.24

18.72
27.23
11.23
7.13
Water, Tap
Kale
0.66
2.01
0.14
0.02
Blueberries
1.07
21.01
0.48
0.04
Oats, Dry
26.35
103.38
10.76
1.9
Water, Tap
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10/27/13, 3:25 PM
15.24
40.78
0.93
0.24
Broccoli
2.57
6.04
0.34
0.04

Skinless, Roasted
43.97
5.06
1.43
Water, Tap
Almonds, Slivered
11.46
11.7
26.69
2.01
Blueberries
1.07
21.01
0.48
0.04
Water, Tap
Quinoa, Cooked
16.28
78.81
7.1
MILESTONE'S Side, Portabello and Button

Mushrooms, Sauteed
2.57
5.13
13.2
2.93
Flatfish, Raw
14.07
2.19
0.5
Water, Tap
8.08
83.25
0.6
0.14
Water, Tap
Total
221.95
489.38
100.56
23.74
Item Name
Mono Fat (g)
Poly Fat (g)
Trans Fat (g)
Chol (mg)
10.08
3.2
133.9
0.28
0.24

3.18
0.41
0.48
45.38
Water, Tap
Kale
0.01
0.07
Blueberries
0.07
0.21
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10/27/13, 3:25 PM
Oats, Dry
3.4
3.95
Water, Tap
0.08
0.4
Broccoli
0.01
0.03

Skinless, Roasted
1.76
1.09
120.49
Water, Tap
Almonds, Slivered
16.68
6.52
0.01
Blueberries
0.07
0.21
Water, Tap
Quinoa, Cooked

Mushrooms, Sauteed
0.07
7.33
Flatfish, Raw
0.61
0.42
51.03
Water, Tap
0.26
Water, Tap
Total
36.22
17.02
0.56
358.13
Item Name
Omega-6 (g)
Omega-3 (g)
Diet Fiber (g)
Sugar (g)
2.66
0.54
0.2
0.04
1.26
0.16

0.35
0.05
28.7
Water, Tap
Page 21 of 29
10/27/13, 3:25 PM
Kale
0.03
0.04
0.4
0.44
Blueberries
0.13
0.08
3.48
14.44
Oats, Dry
3.78
0.17
16.54
2.81
Water, Tap
0.22
0.18
14.96
1.89
Broccoli
0.02
0.02
2.37
1.55

Skinless, Roasted
0.84
0.04
Water, Tap
Almonds, Slivered
6.51
6.59
2.1
Blueberries
0.13
0.08
3.48
14.44
Water, Tap
Quinoa, Cooked
10.36

Mushrooms, Sauteed
1.1
1.1
Flatfish, Raw
Water, Tap
0.24
0.02
13.27
26.05
Water, Tap
Total
15.09
1.27
73.81
93.68
Item Name
Water (L)
Alcohol (g)
Thiamin (mg)
Ribo (mg)
0.15
1.66
0.75
0.22
0.52
0.04
Page 22 of 29
10/27/13, 3:25 PM

0.51
0.22
1.05
Water, Tap
0.59
Kale
0.02
0.02
0.03
Blueberries
0.12
0.05
0.06
Oats, Dry
0.01
1.19
0.22
Water, Tap
0.59
0.11
0.42
0.1
Broccoli
0.08
0.06
0.11

Skinless, Roasted
0.09
0.1
Water, Tap
0.59
Almonds, Slivered
0.11
0.55
Blueberries
0.12
0.05
0.06
Water, Tap
0.59
Quinoa, Cooked
0.26
0.4
0.41

Mushrooms, Sauteed
Flatfish, Raw
0.1
0.02
Water, Tap
0.59
0.3
0.43
0.43
Water, Tap
0.59
Total
5.65
5.24
3.81
Item Name
Niacin (mg)
Vit B6 (mg)
Vit B12 (g)
Fol (DFE) (g)

Page 23 of 29
10/27/13, 3:25 PM
13.96
0.7
1.59
6.81
4.66
0.29
306.52

0.52
0.22
3.01
28.36
Water, Tap
Kale
0.2
0.05
5.83
Blueberries
0.61
0.08
8.7
Oats, Dry
1.5
0.19
87.36
Water, Tap
0.87
0.12
256.28
Broccoli
0.58
0.16
57.33

Skinless, Roasted
19.44
0.85
0.48
5.67
Water, Tap
Almonds, Slivered
1.83
0.08
27
Blueberries
0.61
0.08
8.7
Water, Tap
Quinoa, Cooked
1.52
0.46
155.4

Mushrooms, Sauteed
Flatfish, Raw
1.18
0.11
1.28
5.67
Water, Tap
5.98
1.15
24.12
Water, Tap
Page 24 of 29
10/27/13, 3:25 PM
Total
53.45
4.53
Item Name
Vit C
(mg)
Vit D (ug)
(g)
Vit A (RAE)
(g)
Vit A (IU)
(IU)
1.82

1.13
6.81
312
1077.82
Water, Tap
Kale
24.12
154.57
3090.58
Blueberries
14.06
4.35
78.3
Oats, Dry
Water, Tap
10.32
Broccoli
81.17
28.21
566.93

Skinless, Roasted
0.14
8.5
29.77
Water, Tap
Almonds, Slivered
0.54
Blueberries
14.06
4.35
78.3
Water, Tap
Quinoa, Cooked
18.5

Mushrooms, Sauteed
Flatfish, Raw
3.17
11.34
37.42
6.36
983.75
Page 25 of 29
10/27/13, 3:25 PM
Water, Tap
78.79
3863.22
77256.36
Water, Tap
Total
213.35
11.94
4386.54
82244.83
Item Name
Alpha-T (mg)
Calcium (mg)
Iron (mg)
Magn (mg)
0.7
18.16
3.04
49.93
0.13
31.6
3.79
37.92

0.17
680.73
0.11
62.4
Water, Tap
17.78
5.93
Kale
27.13
0.34
6.83
Blueberries
0.83
8.7
0.41
8.7
Oats, Dry
84.24
7.36
276.12
Water, Tap
17.78
5.93
46.44
3.61
120.4
Broccoli
0.71
42.77
0.66
19.11

Skinless, Roasted
0.38
21.26
1.47
41.11
Water, Tap
17.78
5.93
Almonds, Slivered
14.16
142.56
2.01
144.72
Blueberries
0.83
8.7
0.41
8.7
Water, Tap
17.78
5.93
Quinoa, Cooked
2.33
62.9
5.51
236.8
Page 26 of 29
10/27/13, 3:25 PM

Mushrooms, Sauteed
Flatfish, Raw
0.71
23.81
0.2
20.41
Water, Tap
17.78
5.93
2.85
152.76
2.77
108.54
Water, Tap
17.78
5.93
Total
23.8
1458.47
31.71
1177.26
Item Name
Potas (mg)
Zinc (mg)
Sodium (mg)
928.23
5.61
3404.25
110.6
1.55
3.16

794.18
2.72
266.62
Water, Tap
5.93
17.78
Kale
89.85
0.09
8.64
Blueberries
111.65
0.23
1.45
Oats, Dry
669.24
6.19
3.12
Water, Tap
5.93
17.78
610.6
1.93
1.72
Broccoli
287.56
0.37
30.03

Skinless, Roasted
362.88
1.42
104.89
Water, Tap
5.93
17.78
Almonds, Slivered
380.7
1.66
0.54
Blueberries
111.65
0.23
1.45
Page 27 of 29
10/27/13, 3:25 PM
Water, Tap
5.93
17.78
Quinoa, Cooked
636.4
4.03
25.9

Mushrooms, Sauteed
117.35
Flatfish, Raw
181.42
0.36
335.63
Water, Tap
5.93
17.78
1909.5
1.29
144.72
Water, Tap
5.93
17.78
Total
7220.02
27.69
4556.18
Energy Balance
10/20/2013, 10/21/2013, 10/22/2013
Date
kCal Consumed
kCal Burned
Net kCal
10/21/2013
3778
3778
10/22/2013
3722
3722
Total:
7500
7500
Daily Caloric Summary
kcal
Recommended:
4112
Average Intake:
3750
Average Expenditure:
Average Net Gain/Loss:
3750
Page 28 of 29
10/27/13, 3:25 PM
Page 29 of 29

Steven Frame Diet and Wellness

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Diet & Wellness Plus Print Page

79.83 g Daily requirement based on grams per kilogram of body

668.20 - 462.60 g 45%-65% of kilocalories

Diet & Wellness Plus Print Page

159.91 - 91.38 g No recommendation

< 45.7 g Less than 10% of calories

Trans Fatty Acid

< 300.0 mg Less than 300.0 mg recommended

Essential Fatty Acids

Diet & Wellness Plus Print Page

15.00 g DRI Adequate Intake

1000.00 mg DRI Adequate Intake

4700.00 mg DRI Adequate Intake

1500.00 mg DRI Adequate Intake

Diet & Wellness Plus Print Page

Trans Fatty Acid

Diet & Wellness Plus Print Page

Intake vs. Goals

Trans Fatty Acid

Essential Fatty Acids

Diet & Wellness Plus Print Page

Diet & Wellness Plus Print Page

6.6 oz. eq.

3.1 cup eq.

2.5 cup eq.

2.7 cup eq.

3.1 cup eq.

22.6 oz. eq.

Your results are based on a 4112 calorie pattern.

Diet & Wellness Plus Print Page

to your instructor for guidance on how to use MyPlate.

KELLOGG'S CORN FLAKES Cereal

Milk, Reduced Fat, Fluid, 2% Milkfat w/

20.01 fluid ounce(s)

Ham, Extra Lean, 5% Fat

COKE Diet Cherry Cola Soda

20.01 fluid ounce(s)

Diet & Wellness Plus Print Page

20.01 fluid ounce(s)

Beans, Black, Boiled

Salmon, Atlantic, Wild, Raw

20.01 fluid ounce(s)

Yogurt, Plain, Non Fat (13 grams protein

Sat Fat (g)

KELLOGG'S CORN FLAKES Cereal

Milk, Reduced Fat, Fluid, 2% Milkfat w/

Ham, Extra Lean, 5% Fat

COKE Diet Cherry Cola Soda

Diet & Wellness Plus Print Page

Beans, Black, Boiled

Salmon, Atlantic, Wild, Raw

Yogurt, Plain, Non Fat (13 grams protein per

Mono Fat (g)

Poly Fat (g)

Trans Fat (g)

KELLOGG'S CORN FLAKES Cereal

Milk, Reduced Fat, Fluid, 2% Milkfat w/

Ham, Extra Lean, 5% Fat

COKE Diet Cherry Cola Soda

Diet & Wellness Plus Print Page

Beans, Black, Boiled

Salmon, Atlantic, Wild, Raw

Yogurt, Plain, Non Fat (13 grams protein per

Diet Fiber (g)