Combination Report

Jeff Vazquez
Jeffy145@yahoo.com
Printed: 10/31/2013
Combination Report
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 1964.0 kcal 54.43 g Daily requirement based on grams per kilogram of body weight 319.15 - 220.95 g 45%-65% of kilocalories 76.38 - 43.64 g No recommendation Jeff Vazquez 5 ft. 9 inches 150 lbs. 19 years 22.1 Male Not Pregnant Sedentary no no DRI
Carbohydrate Fat, Total Fat Saturated Fat
< 21.8 g Less than 10% of calories
Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol
* No recommendation * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended
17.00 g 1.60 g
38.0 g * No recommendation
3.70 L * No recommendation
1.20 mg 1.30 mg 16.00 mg 1.30 mg 2.40 g 400.00 g 90.00 mg 15.00 g DRI Adequate Intake 900.00 g 3000.00 IU 15.00 mg
Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg DRI Adequate Intake 8.00 mg 400.00 mg 4700.00 mg DRI Adequate Intake 11.00 mg 1500.00 mg DRI Adequate Intake
Macronutrient Ranges
10/11/2013 - 10/13/2013 Calories 1.0k 900 800 700 600 500 400 300 200 100 0.0 Carbs Recommended Carbs Protein Fats Alcohol 45%-65% 10%-35% 20%-35% 0% 884-1277 kCal 196-687 kCal 393-687 kCal 0 kCal Protein Fat Yours 48% 22% 31% 0% 532 kCal 249 kCal 352 kCal 0 kCal Alcohol Actual Recommended
Fat Breakdown
10/11/2013 - 10/13/2013
0% 25% 50% 75% 100%
Source of Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid Unspecified
|
12% 7% 9% 0% 3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Intake vs. Goals

10/11/2013 - 10/13/2013
0% 25% 50% 75% 100%
Nutrient
DRI
Intake
Energy Kilocalories Protein Carbohydrate 1964.0 kcal 54.43 g 319.15 220.95 g 1116.51 kcal 62.16 g 132.9 g
42% 60%
57% 114%
Fat, Total
76.38 - 43.64 g
39.07 g
51%
90%
Fat Saturated Fat Monounsaturated Fat < 21.8 g No suggestion 11.64 g 14.85 g
53%
Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol
No suggestion No suggestion < 300.0 mg
9.04 g 0.39 g 301.36 mg

100%
17.00 g 1.60 g
7.6 g 0.68 g
45% 42%
38.0 g No suggestion
17.34 g 55.48 g
46%
3.70 L No suggestion
0.74 L 0g
20%
1.20 mg 1.30 mg 16.00 mg 1.30 mg 2.40 g 400.00 g 90.00 mg 15.00 g 900.00 g 3000.00 IU 15.00 mg
0.98 mg 1.42 mg 12.07 mg 1.22 mg 2.9 g 392.55 g 94.37 mg 5.69 g 386.16 g 2719.8 IU 5.96 mg
81% 109% 75% 94% 121% 98% 105% 38% 43% 91% 40%
Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg 8.00 mg 400.00 mg 4700.00 mg 11.00 mg 1500.00 mg 572.38 mg 9.2 mg 226.05 mg 2091.89 mg 7.49 mg 1169.47 mg
57% 115% 57% 45% 68% 78%
Source Analysis
10/11/2013 - 10/13/2013 Kilocalories
0% 25% 50% 75% 100%
Item Name Omelet, Egg with Ham
Amount 2.01 item 8 fl. oz. 1 sl. 3.01 item 1.01 c. 1.01 c. 1.01 c. 8.01 fl. oz. 3.01 item
Kilocalories 277.38 kcal
|
4%
Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White
102.48 kcal 128.1 kcal 361.35 kcal
2% 2% 5%
265.1 kcal 207.45 kcal 353.18 kcal 96.45 kcal
4% 3% 5% 1%
Eggs, Scrambled with Milk and Butter
273.58 kcal
4%
Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange
4.01 sl.
173.55 kcal
3%
8.01 fl. oz. 1.01 fl. oz. 8.01 fl. oz. 2.01 item 1.01 item 2.01 c. 14 fl. oz. 1 item 1 c. 1 oz.
111.74 kcal
2%
Milk, Low Fat, 1%
12.94 kcal
0%
Milk, Low Fat, 1%
102.61 kcal
2%
Eggs, Scrambled with Milk and Butter
182.69 kcal
3%
Sandwich, Ham and Cheese
355.38 kcal
5%
Lentils, Boiled Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked
461.66 kcal 145.78 kcal 94.64 kcal 6.9 kcal 55.85 kcal
7% 2% 1% 0% 1%
1 pc. 1 c. 1 pc. 1.01 oz. 1 item 1 c. 2 sl. 14 fl. oz. 0.5 c. 1.01 oz.
151.2 kcal 173.6 kcal 129.97 kcal 52.08 kcal 105.02 kcal 596.58 kcal 123.5 kcal 145.78 kcal 78.72 kcal 52.08 kcal
2% 3% 2% 1% 2% 9% 2% 2% 1% 1%
Avocado, California
0.22 item 1 item
49.11 kcal
1%
Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted
199.52 kcal
3%
1 c. 1.01 oz. 1 c. 8 fl. oz. 0.5 c. 1 oz.
46.08 kcal 33.2 kcal 287.02 kcal 83.3 kcal 113.52 kcal 70.59 kcal
1% 0% 4% 1% 2% 1%
1 c. 1 item 1.01 oz. 1 oz. 0.25 c.
54.6 kcal 124.2 kcal 44.95 kcal 0 kcal 215.64 kcal
1% 2% 1% 0% 3%
* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.
MyPlate Analysis
10/11/2013 - 10/13/2013 Goal * Grains Vegetables Fruits Dairy 6 oz. eq. 2.5 cup eq. 2 cup eq. 3 cup eq. tips tips tips tips Actual 2.8 oz. eq. 0.6 cup eq. 1 cup eq. 1.3 cup eq. % Goal 47.2 % 23.6 % 49.9 % 43.7 %
Protein Foods Empty Calories
5.5 oz. eq. 267 kcal
tips tips
6.1 oz. eq. 267.4 kcal
110.4 % 100.2 %
Your results are based on a 1964 calorie pattern. Make Half Your Grains Whole! Aim for at least 3 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 6 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.
Intake Spreadsheet
10/11/2013 Item Name Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Meal Breakfast Breakfast Breakfast Lunch Quantity 2.01 item(s) 8 fluid ounce(s) 1 slice(s) 3.01 item(s) Wt (g) 150.75 244 42 147.49 Kcal 277.38 102.48 128.1 361.35
Lunch Lunch Dinner
1.01 cup(s) 1.01 cup(s) 1.01 cup(s)
194.93 159.58 250.48
265.1 207.45 353.18
Juice, Grapefruit, White Total
Dinner
8.01 fluid ounce(s)
247.31 1436.54
96.45 1791.5
Item Name Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White Total
Protein (g) 21.44 8.22 3.86 39.76
Carb (g) 2.25 12.18 23.69 2.4
Fat (g) 19.67 2.37 2.48 20.24
Sat Fat (g) 6.3 1.54 0.37 5.4
5.4 4.29 16.71 1.24 100.92
31.11 44.95 41.83 22.75 181.16
13.74 0.45 13.02 0.25 72.21
2.42 0.12 3.84 0.03 20.03
Mono Fat (g) 8.41 0.68 0.53 7.99
Poly Fat (g) 2.89 0.09 1.36 4.76
Trans Fat (g) 0 0 0 0
Chol (mg) 378.38 12.2 0 132.74
3.76 0.14 5.3 0.03 26.84
6.55 0.12 2.44 0.06 18.27
0 0 0 0 0
89.67 0 57.61 0 670.6
Item Name
Omega-6 (g)
Omega-3 (g)
Diet Fiber (g)
Sugar (g)
Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White Total
2.5 0.07 1.21 4.17
0.2 0.01 0.15 0.21
0 0 2.81 0.15
2.31 12.69 1.77 0
5.75 0.1 2.23 0.05 16.08
0.76 0.02 0.17 0.01 1.53
2.92 0.64 3.76 0.25 10.53
2.18 0.08 7.39 22.51 48.92
Water (L) 0.1 0.22 0.01 0.08
Alcohol (g) 0 0 0 0
Thiamin (mg) 0.34 0.05 0.11 0.12
Ribo (mg) 0.54 0.45 0.09 0.33
0.14 0.11 0.18 0.22 1.07
0 0 0 0 0
0.17 0.26 0.37 0.1 1.51
0.14 0.02 0.29 0.05 1.91
Item Name Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted
Niacin (mg) 2.16 0.23 1.66
Vit B6 (mg) 0.3 0.09 0.08
Vit B12 (g) 1.33 1.15 0
Fol (DFE) (g) 31.66 12.2 37.38
Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White Total
8.9
0.52
0.47
16.22
2.03 2.36 4.67 0.49 22.49
0.53 0.15 0.28 0.11 2.05
0.25 0 0.78 0 3.98
29.24 154.79 140.27 24.73 446.49
Vit C (mg) 0 0 0 0
Vit D (ug) (g) 0 2.93 0 0
Vit A (RAE) (g) 161.3 141.52 0 36.87
Vit A (IU) (IU) 716.67 478.24 1.68 123.89
21.05 0 10.77 93.98 125.8
0 0 0 0 2.93
50.68 0 60.12 2.47 452.97
270.92 0 850.09 24.73 2466.22
Item Name Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg
Alpha-T (mg) 1.22 0.02 0.35 0
Calcium (mg) 84.42 305 15.12 17.7
Iron (mg) 1.93 0.07 1.43 1.98
Magn (mg) 22.61 26.84 37.38 33.92
1.05
27.29
0.9
35.09
Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White Total
0.06 2.35 0.54 5.61
15.96 90.17 22.26 577.92
1.91 3.53 0.49 12.25
19.15 47.59 29.68 252.26
Potas (mg) 292.45 366 144.9 337.75
Zinc (mg) 2.13 1.02 0.69 4.26
Sodium (mg) 960.28 107.36 160.02 131.27
575.04 55.85 521 400.64 2693.64
0.7 0.78 2.66 0.12 12.37
951.26 1.6 916.76 2.47 3231.01
10/12/2013 Item Name Eggs, Scrambled with Milk and Butter Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange Milk, Low Fat, 1% Total Meal Breakfast Breakfast Quantity 3.01 item(s) 4.01 slice(s) Wt (g) 183.61 32.08 Kcal 273.58 173.55
Breakfast Dinner
8.01 fluid ounce(s) 1.01 fluid ounce(s)
248.31 30.8 494.81
111.74 12.94 571.81
Item Name Eggs, Scrambled with Milk and Butter
Protein (g) 18.34
Carb (g) 2.96
Fat (g) 20.16
Sat Fat (g) 6.12
Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange Milk, Low Fat, 1% Total
11.88
0.46
13.4
4.41
1.74 1.04 33
25.82 1.54 30.78
0.5 0.3 34.36
0.06 0.19 10.78
Item Name Eggs, Scrambled with Milk and Butter Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange Milk, Low Fat, 1% Total
Mono Fat (g) 8.15 5.94
Poly Fat (g) 4.46 1.46
Trans Fat (g) 1.15 0
Chol (mg) 508.6 35.29
0.09 0.09 14.27
0.1 0.01 6.03
0 0 1.15
0 1.54 545.43
Omega-6 (g) 3.8 0
Omega-3 (g) 0.25 0.06
Diet Fiber (g) 0 0
Sugar (g) 2.55 0
0.07 0.01 3.88
0.03 0 0.34
0.5 0 0.5
20.86 1.6 25.01
Water (L) 0.14 0
Alcohol (g) 0 0
Thiamin (mg) 0.07 0.13
Ribo (mg) 0.69 0.08
0.22 0.03 0.39
0 0 0
0.22 0.01 0.43
0.07 0.06 0.91
Niacin (mg) 0.14 3.56
Vit B6 (mg) 0.25 0.11
Vit B12 (g) 1.4 0.39
Fol (DFE) (g) 66.1 0.64
0.99 0.03 4.72
0.1 0.01 0.47
0 0.14 1.93
74.49 1.54 142.77
Vit C (mg) 0 0
Vit D (ug) (g) 3.3 0.32
Vit A (RAE) (g) 295.61 3.53
Vit A (IU) (IU) 1061.27 11.87
124.16 0 124.16
0 0.37 4
24.83 17.87 341.84
496.62 60.38 1630.13
Alpha-T (mg) 2.11 0.1
Calcium (mg) 121.18 3.53
Iron (mg) 2.41 0.46
Magn (mg) 20.2 10.59
0.1 0 2.31
27.31 38.51 190.53
0.5 0.01 3.37
27.31 3.39 61.49
Item Name Eggs, Scrambled with Milk and Butter Bacon, Pork, Cured, Broiled, Pan Fried or Roasted
Potas (mg) 242.37 181.25
Zinc (mg) 1.91 1.12
Sodium (mg) 266.23 741.05
Juice, Orange Milk, Low Fat, 1% Total
496.62 46.21 966.44
0.12 0.13 3.29
2.48 13.55 1023.32
10/13/2013 Item Name Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter Sandwich, Ham and Cheese Lentils, Boiled Total Meal Breakfast Breakfast Lunch Dinner Quantity 8.01 fluid ounce(s) 2.01 item(s) 1.01 item(s) 2.01 cup(s) Wt (g) 244.31 122.61 147.46 397.98 912.36 Kcal 102.61 182.69 355.38 461.66 1102.33
Item Name Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter Sandwich, Ham and Cheese Lentils, Boiled Total
Protein (g) 8.23 12.25 20.9 35.9 77.27
Carb (g) 12.19 1.97 33.68 80.11 127.96
Fat (g) 2.37 13.46 15.63 1.51 32.98
Sat Fat (g) 1.55 4.08 6.5 0.21 12.34
Mono Fat (g) 0.68 5.45 6.81 0.25 13.18
Poly Fat (g) 0.09 2.98 1.39 0.7 5.15
Trans Fat (g) 0 0.77 0 0 0.77
Chol (mg) 12.22 339.63 58.98 0 410.83
Item Name
Omega-6 (g)
Omega-3 (g)
Diet Fiber (g)
Sugar (g)
Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter Sandwich, Ham and Cheese Lentils, Boiled Total
0.07 2.53 1.31 0.55 4.47
0.01 0.16 0.08 0.15 0.4
0 0 2.02 31.44 33.46
12.7 1.7 0 7.16 21.57
Water (L) 0.22 0.09 0.07 0.28 0.67
Alcohol (g) 0 0 0 0 0
Thiamin (mg) 0.05 0.05 0.31 0.67 1.08
Ribo (mg) 0.45 0.46 0.49 0.29 1.69
Niacin (mg) 0.23 0.09 2.71 4.22 7.25
Vit B6 (mg) 0.09 0.16 0.21 0.71 1.17
Vit B12 (g) 1.15 0.93 0.55 0 2.63
Fol (DFE) (g) 12.22 44.14 79.63 720.34 856.33
Vit C (mg) 0 0 2.8 5.97 8.77
Vit D (ug) (g) 2.93 2.21 0 0 5.14
Vit A (RAE) (g) 141.7 197.4 97.32 0 436.42
Vit A (IU) (IU) 478.84 708.69 322.94 31.84 1542.3
Alpha-T (mg) 0.02 1.41 0.29 0.44 2.17
Calcium (mg) 305.38 80.92 131.24 75.62 593.16
Iron (mg) 0.07 1.61 3.27 13.25 18.21
Magn (mg) 26.87 13.49 16.22 143.27 199.85
Potas (mg) 366.46 161.85 293.45 1468.55 2290.29
Zinc (mg) 1.03 1.28 1.39 5.05 8.74
Sodium (mg) 107.49 177.78 778.59 7.96 1071.83
10/14/2013 Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total Meal Breakfast Breakfast Lunch Lunch Quantity 14 fluid ounce(s) 1 item(s) 1 cup(s) 1 ounce(s) Wt (g) 428.75 182 30 28.35 Kcal 145.78 94.64 6.9 55.85
Lunch Dinner Dinner Dinner
1 piece(s) 1 cup(s) 1 piece(s) 1.01 ounce(s)
105 140 51.87 28.63 994.6
151.2 173.6 129.97 52.08 810.02
Item Name
Protein (g)
Carb (g)
Fat (g)
Sat Fat (g)
Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total
14.45 0.47 0.86 8.45
21.27 25.13 1.09 0
0.34 0.31 0.12 2.21
0.24 0.05 0.02 0.62
0.91 7.46 3.08 7.73 43.41
29.25 37.16 21.24 0 135.14
3.41 0.76 3.49 2.12 12.75
1.42 0.14 0.53 0.39 3.41
Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total
Mono Fat (g) 0.09 0.01 0 0.86
Poly Fat (g) 0.01 0.09 0.05 0.47
Chol (mg) 8.57 0 0 23.81
0.66 0.1 0.97 0.77 3.47
0.15 0.3 1.7 0.78 3.56
0 0 0.01 0 0.01
8.4 0 17.18 13.45 71.42
Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw
Omega-6 (g) 0.01 0.08 0.01
Omega-3 (g) 0 0.02 0.04
Diet Fiber (g) 0 4.37 0.66
Sugar (g) 21.82 18.91 0.13
Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total
0.4
0.02
0.08 0.28 1.65 0 2.51
0.08 0.01 0.04 0.07 0.28
2.52 6.3 0.76 0 14.61
14 1.12 3.87 0 59.85
Water (L) 0.39 0.16 0.03 0.02
Alcohol (g) 0 0 0 0
Thiamin (mg) 0.19 0.03 0.02 0
Ribo (mg) 0.78 0.05 0.06 0.03
0.07 0.09 0.02 0.02 0.8
0 0 0 0 0
0.02 0.15 0.16 0.05 0.63
0.04 0.06 0.15 0.02 1.2
Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied
Niacin (mg) 0.4 0.17 0.22 3.6
Vit B6 (mg) 0.16 0.07 0.06 0.16
Vit B12 (g) 2.14 0 0 0.09
Fol (DFE) (g) 21.44 5.46 58.2 1.13
0.41
0.04
11.55
Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total
0.99 1.26 2.8 9.86
0.11 0.04 0.06 0.71
0 0.14 0.78 3.15
7 74.2 0 178.98
Vit C (mg) 0 8.37 8.43 0
Vit D (ug) (g) 5.14 0 0 0.03
Vit A (RAE) (g) 261.54 5.46 140.7 7.94
Vit A (IU) (IU) 874.65 98.28 2813.1 26.37
7.04 0 0 0.62 24.46
0 0 0.28 3.58 9.03
0 0 0 0 415.64
0 4.2 85.41 45.78 3947.78
Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked
Alpha-T (mg) 0.04 0.33 0.61 0.08
Calcium (mg) 523.08 10.92 29.7 3.97
Iron (mg) 0.13 0.22 0.81 0.3
Magn (mg) 47.16 9.1 23.7 7.65
0 0.42 0.46 0.39
27.3 21 44.39 5.04
1.19 1.48 1.07 0.34
11.55 42 9.12 9.04
Total
2.32
665.39
5.55
159.33
Potas (mg) 668.85 194.74 167.4 69.46
Zinc (mg) 1.8 0.07 0.16 0.29
Sodium (mg) 180.07 1.82 23.7 20.13
198.45 61.6 66.68 126.77 1553.95
0.16 1.13 0.28 0.19 4.09
73.5 4.2 154.65 33.2 491.27
10/15/2013 Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained Total Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Afternoon Snack Quantity 1 item(s) 1 cup(s) 2 slice(s) 14 fluid ounce(s) 0.5 cup(s) 1.01 ounce(s) 0.22 item(s) 1 item(s) Wt (g) 118 122 50 428.75 82 28.63 29.41 43 Kcal 105.02 596.58 123.5 145.78 78.72 52.08 49.11 199.52
Dinner Dinner
1 cup(s) 1.01 ounce(s)
144 28.62 1074.41
46.08 33.2 1429.59
Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained Total
Protein (g) 1.29 18.12 6.47 14.45 2.8 7.73 0.58 4.21
Carb (g) 26.95 64.97 20.64 21.27 17.2 0 2.54 28.68
Fat (g) 0.39 29.35 1.68 0.34 1.23 2.12 4.53 7.57
Sat Fat (g) 0.13 4.95 0.37 0.24 0.16 0.39 0.63 5.46
0.96 7.3 63.91
11.06 0 193.31
0.43 0.23 47.87
0.02 0.07 12.42
Mono Fat (g) 0.04 11.62 0.8 0.09 0.31 0.77 2.88 0.83
Poly Fat (g) 0.09 11.25 0.3 0.01 0.49 0.78 0.53 0.7
Trans Fat (g) 0 0 0.41 0 0 0 0 0
Chol (mg) 0 0 0 8.57 0 13.45 0 0
0.06 0.05 17.45
0.22 0.1 14.48
0 0 0.41
0 8.59 30.61
Omega-6 (g) 0.05 10.48 0.27 0.01 0.48 0 0.49 0.68
Omega-3 (g) 0.03 0.76 0.03 0 0.01 0.07 0.04 0
Diet Fiber (g) 3.07 10.98 3.4 0 1.97 0 2 1.33
Sugar (g) 14.43 24.4 2.79 21.82 3.72 0 0.09 11.83
0.13 0 12.59
0.09 0 1.04
2.88 0 25.63
7.04 0 86.13
Water (L) 0.09 0.01 0.02 0.39 0.06 0.02 0.02 0
Alcohol (g) 0 0 0 0 0 0 0 0
Thiamin (mg) 0.04 0.9 0.18 0.19 0.08 0.05 0.02 0.12
Ribo (mg) 0.09 0.36 0.11 0.78 0.05 0.02 0.04 0.05
0.13 0.02 0.76
0 0 0
0.03 0.01 1.61
0.03 0.02 1.54
Niacin (mg) 0.78 2.61 2.36 0.4 1.38 2.8 0.56 0.75
Vit B6 (mg) 0.43 0.36 0.1 0.16 0.11 0.06 0.08 0.15
Vit B12 (g) 0 0 0 2.14 0 0.78 0 0
Fol (DFE) (g) 23.6 100.04 25 21.44 18.86 0 26.17 34.83
0.56 3.8 16.01
0.07 0.1 1.63
0 0.86 3.78
34.56 1.14 285.65
Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained
Vit C (mg) 10.27 1.46 0 0 4.51 0.62 2.59 0.43
Vit D (ug) (g) 0 0 0 5.14 0 3.58 0 0
Vit A (RAE) (g) 3.54 1.22 0 261.54 10.66 0 2.06 3.44
Vit A (IU) (IU) 75.52 23.18 1.5 874.65 215.66 45.78 43.23 4.3
84.67 0
0 1.29
1.44 4.86
17.28 16.31
Total
104.55
10.01
288.76
1317.42
Alpha-T (mg) 0.12 13.55 0.28 0.04 0.07 0.39 0.58 1.01
Calcium (mg) 5.9 95.16 53.5 523.08 2.46 5.04 3.82 25.8
Iron (mg) 0.31 5.16 1.22 0.13 0.37 0.34 0.18 1.37
Magn (mg) 31.86 213.5 41 47.16 21.32 9.04 8.53 43.43
0.42 0.09 16.55
23.04 3.15 740.94
0.59 0.44 10.1
18.72 7.73 442.29
Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries
Potas (mg) 422.44 658.8 124 668.85 178.76 126.77 149.11 140.18
Zinc (mg) 0.18 4.92 0.9 1.8 0.51 0.19 0.2 0.69
Sodium (mg) 1.18 30.5 236 180.07 0.82 33.2 2.35 119.54
220.32
0.2
1.44
Tuna, Light, Canned in Water, Drained Total
67.82 2757.05
0.22 9.8
96.72 701.83
10/16/2013 Item Name Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted Total Meal Breakfast Breakfast Lunch Lunch Quantity 1 cup(s) 8 fluid ounce(s) 0.5 cup(s) 1 ounce(s) Wt (g) 226 245 86 28.35 Kcal 287.02 83.3 113.52 70.59
Lunch Afternoon Snack Dinner Dinner Evening Snack
1 cup(s) 1 item(s) 1.01 ounce(s) 1 ounce(s) 0.25 cup(s)
156 207 28.63
54.6 124.2 44.95
36 1012.98
215.64 993.82
Item Name Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted
Protein (g) 6.78 8.26 7.62 7.73
Carb (g) 48.82 12.15 20.39 0
Fat (g) 8.14 0.2 0.46 4.18
Sat Fat (g) 5.26 0.14 0.12 1.62
3.71 1.7 8.56 0 10.09
11.2 31.01 0 0 5.49
0.64 0.79 0.92 0 18.9
0.12 0.19 0.29 0 3.13
Total
54.45
129.06
34.22
10.87
Item Name Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted Total
Mono Fat (g) 2.23 0.05 0.04 1.71
Poly Fat (g) 0.23 0.01 0.2 0.16
Chol (mg) 29.38 4.9 0 25.23
0.06 0.29 0.16 0 9.35 13.9
0.27 0.15 0.25 0 5.51 6.75
0 0 0 0 0 0
0 0 19.76 0 0 79.27
Omega-6 (g) 0.15 0 0.11 0.11
Omega-3 (g) 0.07 0 0.09 0
Diet Fiber (g) 0 0 7.48 0
Sugar (g) 46 12.47 0.94 0
0.08 0.04 0.16 0 5.44 6.1
0.19 0.11 0 0 0.01 0.47
5.15 3.31 0 0 3.38 19.33
2.17 28.28 0 0 1.5 91.36
Water (L) 0.16 0.22 0.06 0.02
Alcohol (g) 0 0 0 0
Thiamin (mg) 0.09 0.11 0.21 0
Ribo (mg) 0.41 0.45 0.05 0.04
0.14 0.17 0.02 0 0 0.79
0 0 0 0 0 0
0.1 0.06 0 0 0.03 0.6
0.19 0.08 0.04 0 0.03 1.28
Niacin (mg) 0.16 0.23 0.43 2.06
Vit B6 (mg) 0.09 0.09 0.06 0.16
Vit B12 (g) 0.16 1.23 0 0.45
Fol (DFE) (g) 0 12.25 128.14 2.27
0.86 1.38 1.96 0 4.98 12.06
0.31 0.25 0.15 0 0.17 1.28
0 0 0.11 0 0 1.94
168.48 89.01 1.72 0 43.2 445.07
Vit C
Vit D (ug)
Vit A (RAE)
Vit A (IU)
(mg) 1.58 0 0 0
(g) 0 2.94 0 0.06
(g) 0 149.45 0 0
(IU) 255.38 499.8 5.16 0
101.24 75.35 0 0 0.29 178.46
0 0 0.06 0 0 3.05
120.12 111.78 0 0 0 381.35
2414.88 2239.74 0 0 0 5414.96
Alpha-T (mg) 0 0.02 0 0.13
Calcium (mg) 226 298.9 23.22 5.67
Iron (mg) 1.04 0.07 1.81 0.5
Magn (mg) 22.6 26.95 60.2 6.52
2.26 1.86 0 0 2.5 6.78
62.4 22.77 5.44 0 21.96 666.36
1.05 0.33 0.39 0 0.55 5.73
32.76 20.7 8.02 0 63.36 241.11
Item Name Frozen Yogurt, Fruit Varieties
Potas (mg) 352.56
Zinc (mg) 0.63
Sodium (mg) 142.38
Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted Total
382.2 305.3 96.39
1.03 0.96 1.4
102.9 0.86 15.88
457.08 347.76 87.33 0 261.36 2289.98
0.7 0.19 0.58 0 1.18 6.68
63.96 2.07 18.33 0 151.2 497.57
Exchanges Spreadsheet
10/11/2013 Item Name Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White Total Meal Breakfast Breakfast Breakfast Lunch Quantity 2.01 item(s) 8 fluid ounce(s) 1 slice(s) 3.01 item(s) Weight 150.7 g 244 g 42 g 147.5 g Vegetable 0 0 0 0
Lunch Lunch Dinner Dinner
1.01 cup(s) 1.01 cup(s) 1.01 cup(s) 8.01 fluid ounce(s)
194.9 g 159.6 g 250.5 g 247.3 g
0 0 1.54 0 1.54
Bread/Starch 0 0 1.6 0
Fruit 0 0 0 0
Other Carbohydrate 0 0 0 0
Milk 0 0 0 0
1.99 2.59 2.05 0 8.23 Meat/Meat Substitute 0 0 0 0
0 0 0 1.61 1.61
0 0 0 0 0 Meat-Very Lean 0 0 0 0
0 0 0 0 0 MilkSkim 0 1.14 0 0
Fat 1 0 0 0
0 0 0 0 0 Meat-Medium Fat 3.02 0
2.77 0 0 0 3.78 MilkWhole 0 0
0 0 0 0 0 Meat-High Fat 0 0
0 0 0 0 1.14 Milk-Low Fat 0 0
Item Name Omelet, Egg with Ham Milk, Low Fat, 1%
Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White Total Item Name Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled Spaghetti, with Meat Sauce Juice, Grapefruit, White Total 10/12/2013 Item Name Eggs, Scrambled with Milk and Butter Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange Milk, Low Fat, 1% Total
0 4.82
0 0
0 0
0 0
0 0 1.53 0 9.36 Meat-Lean 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Meal Breakfast Breakfast
Quantity 3.01 item(s) 4.01 slice(s)
Weight 183.6 g 32.1 g
Vegetable 0 0
Breakfast Dinner
8.01 fluid ounce(s) 1.01 fluid ounce(s)
248.3 g 30.8 g
0 0 0
Bread/Starch 0 0
Fruit 0 0
Other Carbohydrate 0 0
Milk 0 0
0 0 0 Meat/Meat Substitute 0 0
1.5 0 1.5
0 0 0 Meat-Very Lean 0 0
0 0 0 MilkSkim 0 0
Fat 0 0
0 0 0 Meat-Medium Fat 4.09 2.33
0 0 0 MilkWhole 0 0
0 0 0 Meat-High Fat 0 0
0 0.14 0.14 Milk-Low Fat 0 0
Item Name Eggs, Scrambled with Milk and Butter Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange Milk, Low Fat, 1% Total Item Name Eggs, Scrambled with Milk and Butter Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange
0 0 6.42 Meat-Lean 0 0
0 0 0
0 0 0
0 0 0
Milk, Low Fat, 1% Total 10/13/2013 Item Name Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter Sandwich, Ham and Cheese Lentils, Boiled Total Item Name Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter Sandwich, Ham and Cheese Lentils, Boiled Total
0 0
Meal Breakfast Breakfast Lunch Dinner
Quantity 8.01 fluid ounce(s) 2.01 item(s) 1.01 item(s) 2.01 cup(s)
Weight 244.3 g 122.6 g 147.5 g 398 g
Vegetable 0 0 0 0 0
Bread/Starch 0 0 2.24 5.35 7.59 Meat/Meat Substitute 0 0 0 0 0 Meat-Medium Fat 0 2.73
Fruit 0 0 0 0 0
Other Carbohydrate 0 0 0 0 0 Meat-Very Lean 0 0 0 2.85 2.85 Meat-High Fat 0 0
Milk 0 0 0 0 0 MilkSkim 1.14 0 0 0 1.14
Fat 0 0 1.88 0 1.88 MilkWhole 0 0
Item Name Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter
Milk-Low Fat 0 0
Sandwich, Ham and Cheese Lentils, Boiled Total Item Name Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter Sandwich, Ham and Cheese Lentils, Boiled Total 10/14/2013 Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted
0 0 2.73 Meat-Lean 0 0 2.02 0 2.02
0 0 0
0 0 0
0 0 0
Meal Breakfast Breakfast Lunch Lunch
Quantity 14 fluid ounce(s) 1 item(s) 1 cup(s) 1 ounce(s)
Weight 428.8 g 182 g 30 g 28.3 g
Vegetable 0 0 0.28 0
Lunch Dinner Dinner Dinner
1 piece(s) 1 cup(s) 1 piece(s) 1.01 ounce(s)
105 g 140 g 51.9 g 28.6 g
0 0 0 0 0.28
Bread/Starch 0 0 0 0
Fruit 0 1.58 0 0
Milk 0 0 0 0
Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total
0 2.17 1.5 0 3.67 Meat/Meat Substitute 0 0 0 0
0 0 0 0 1.58
1.89 0 0 0 1.89 Meat-Very Lean 0 0 0 0
0 0 0 0 0 MilkSkim 1.63 0 0 0
Fat 0 0 0 0
0 0 0 0 0 Meat-Medium Fat 0 0 0 0
0 0 0.5 0 0.5 MilkWhole 0 0 0 0
0 0 0 0 0 Meat-High Fat 0 0 0 0
0 0 0 0 1.63 Milk-Low Fat 0 0 0 0
Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread
0 0 0
0 0 0
0 0 0
0 0 0
Salmon, with Butter, Broiled or Baked Total Item Name Milk, Non Fat Skim or Fat Free Apple, Medium Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked Total 10/15/2013 Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free
0 0 Meat-Lean 0 0 0 1.02
0 0
0 0
0 0
0 0 0 0.95 1.96
Meal Breakfast Breakfast Breakfast Breakfast
Quantity 1 item(s) 1 cup(s) 2 slice(s) 14 fluid ounce(s) 0.5 cup(s) 1.01 ounce(s) 0.22 item(s) 1 item(s)
Weight 118 g 122 g 50 g 428.8 g
Vegetable 0 0 0 0
Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained
Lunch Lunch Lunch Afternoon Snack Dinner Dinner
82 g 28.6 g 29.4 g 43 g
0 0 0 0
1 cup(s) 1.01 ounce(s)
144 g 28.6 g
0 0
Total Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained Total Bread/Starch 0 4 1.5 0 1.11 0 0 0 Fruit 1.75 0 0 0 0 0 0 0 Other Carbohydrate 0 0 0 0 0 0 0 2
0 Milk 0 0 0 0 0 0 0 0
0 0 6.61 Meat/Meat Substitute 0 0 0 0 0 0 0 0
0.77 0 2.52
0 0 2 Meat-Very Lean 0 0 0 0 0 0 0 0
0 0 0 MilkSkim 0 0 0 1.63 0 0 0 0
Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained
Fat 0 3 0 0 0 0 1.09 1
0 0
0 0
0 0.95
0 0
Total
0 Meat-Medium Fat 0 0 0 0 0 0 0 0
5.09 MilkWhole 0 0 0 0 0 0 0 0
0.95 Meat-High Fat 0 1 0 0 0 0 0 0
1.63 Milk-Low Fat 0 0 0 0 0 0 0 0
Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries Tuna, Light, Canned in Water, Drained Total Item Name Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California Granola Bar, with Oats, Sugar, Raisins and Coconut Strawberries
0 0 0 Meat-Lean 0 0 0 0 0 0.95 0 0
0 0 0
0 0 1
0 0 0
Tuna, Light, Canned in Water, Drained Total 10/16/2013 Item Name Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted Total Item Name Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted Total
0 0.95
Meal Breakfast Breakfast Lunch Lunch
Quantity 1 cup(s) 8 fluid ounce(s) 0.5 cup(s) 1 ounce(s)
Weight 226 g 245 g 86 g 28.3 g
Vegetable 0 0 0 0
Lunch Afternoon Snack Dinner Dinner Evening Snack
1 cup(s) 1 item(s) 1.01 ounce(s) 1 ounce(s) 0.25 cup(s)
156 g 207 g 28.6 g 0g 36 g
2.18 0 0 0 0 2.18
Bread/Starch 0 0 1.5 0
Fruit 0 0 0 0
Milk 0 0 0 0
0 0 0 0 0 1.5
0 2.24 0 0 0 2.24
0 0 0 0 0 3
0 0 0 0 0 0
Meat/Meat Substitute 0 0 0 0
Fat 1 0 0 0.17
Meat-Very Lean 0 0 0.5 0
MilkSkim 0 0.93 0 0
0 0 0 0 0 0 Meat-Medium Fat 0 0 0 1
0 0 0 0 0.14 1.31 MilkWhole 0 0 0 0
0 0 1.22 0 0 1.72 Meat-High Fat 0 0 0 0
0 0 0 0 0 0.93 Milk-Low Fat 0 0 0 0
Item Name Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted Total Item Name
0 0 0 0 1.44 2.44 Meat-Lean
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained Mango Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad Peanuts, All Types, Oil Roasted, Salted Total
0 0 0 0
0 0 0 0 0 0
** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as exchange values for these cannot be calculated.
Activities Spreadsheet
Energy Balance
10/11/2013 - 10/13/2013 Date 10/11/2013 10/12/2013 10/13/2013 10/14/2013 kCal Consumed 1791 572 1102 810 kCal Burned 0 0 0 0 Net kCal 1791 572 1102 810
10/15/2013 10/16/2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
1430 994 6699
0 0 0
1430 994 6699 kcal 1964 1117 0 1117
Daily Food Log

10/11/2013 BREAKFAST Omelet, Egg with Ham Milk, Low Fat, 1% Bread, Whole Wheat, Prepared, Toasted MORNING_SNACK LUNCH Chicken, Drumstick, Meat and Skin, Flour Coated, Fried Potato Salad, with Egg Rice, White, Long Grain, Boiled AFTERNOON_SNACK DINNER Spaghetti, with Meat Sauce 1.01 c. 353 kCal 3.01 item 1.01 c. 1.01 c. 361 kCal 265 kCal 207 kCal 2.01 item 8 fl. oz. 1 sl. 277 kCal 102 kCal 128 kCal
Juice, Grapefruit, White EVENING_SNACK Total: 1791 10/12/2013 BREAKFAST Eggs, Scrambled with Milk and Butter Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange MORNING_SNACK LUNCH AFTERNOON_SNACK DINNER Milk, Low Fat, 1% EVENING_SNACK Total: 572 10/13/2013 BREAKFAST Milk, Low Fat, 1% Eggs, Scrambled with Milk and Butter MORNING_SNACK LUNCH Sandwich, Ham and Cheese AFTERNOON_SNACK DINNER
8.01 fl. oz.
96 kCal
3.01 item 4.01 sl. 8.01 fl. oz.
274 kCal 174 kCal 112 kCal
1.01 fl. oz.
13 kCal
8.01 fl. oz. 2.01 item
103 kCal 183 kCal
1.01 item
355 kCal
Lentils, Boiled EVENING_SNACK Total: 1102 10/14/2013 BREAKFAST Milk, Non Fat Skim or Fat Free Apple, Medium MORNING_SNACK LUNCH Spinach, Chopped, Raw Chicken, Breast, Meat and Skin, Boneless, Roasted Potatoes, Sweet, Candied AFTERNOON_SNACK DINNER Pasta, Spaghetti, Whole Wheat, Cooked Cornbread Salmon, with Butter, Broiled or Baked EVENING_SNACK Total: 810 10/15/2013 BREAKFAST Banana Cereal, Granola, Prepared Bread, Whole Wheat Milk, Non Fat Skim or Fat Free
2.01 c.
462 kCal
14 fl. oz. 1 item
146 kCal 95 kCal
1 c. 1 oz. 1 pc.
1 c. 1 pc. 1.01 oz.
1 item 1 c. 2 sl. 14 fl. oz.
105 kCal 597 kCal 124 kCal 146 kCal
MORNING_SNACK LUNCH Corn, Yellow, Sweet, Boiled, Drained Salmon, with Butter, Broiled or Baked Avocado, California AFTERNOON_SNACK Granola Bar, with Oats, Sugar, Raisins and Coconut DINNER Strawberries Tuna, Light, Canned in Water, Drained EVENING_SNACK Total: 1430 10/16/2013 BREAKFAST Frozen Yogurt, Fruit Varieties Milk, Non Fat Skim or Fat Free MORNING_SNACK LUNCH Beans, Black, Boiled Beef, Rib, Small End, Separable Lean and Fat, 0'' Fat, Broiled Broccoli, Chopped, Boiled, Drained AFTERNOON_SNACK Mango DINNER 1 item 124 kCal 0.5 c. 1 oz. 1 c. 114 kCal 71 kCal 55 kCal 1 c. 8 fl. oz. 287 kCal 83 kCal 1 c. 1.01 oz. 46 kCal 33 kCal 1 item 200 kCal 0.5 c. 1.01 oz. 0.22 item 79 kCal 52 kCal 49 kCal
Turkey, Light Meat, Meat Only, Roasted Spinach pomegranate salad EVENING_SNACK Peanuts, All Types, Oil Roasted, Salted Total: 994
1.01 oz. 1 oz.
45 kCal 0 kCal
0.25 c.
216 kCal
Daily Activity Log

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Jeff Vazquez

Carbohydrate Fat, Total Fat Saturated Fat

< 21.8 g Less than 10% of calories

* No recommendation * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended

Intake vs. Goals

No suggestion No suggestion < 300.0 mg

9.04 g 0.39 g 301.36 mg

Item Name Omelet, Egg with Ham

Kilocalories 277.38 kcal

102.48 kcal 128.1 kcal 361.35 kcal

265.1 kcal 207.45 kcal 353.18 kcal 96.45 kcal

Eggs, Scrambled with Milk and Butter

Bacon, Pork, Cured, Broiled, Pan Fried or Roasted Juice, Orange

Milk, Low Fat, 1%

Milk, Low Fat, 1%

Eggs, Scrambled with Milk and Butter

Sandwich, Ham and Cheese

0.22 item 1 item

1 c. 1.01 oz. 1 c. 8 fl. oz. 0.5 c. 1 oz.

1 c. 1 item 1.01 oz. 1 oz. 0.25 c.

54.6 kcal 124.2 kcal 44.95 kcal 0 kcal 215.64 kcal

Protein Foods Empty Calories

5.5 oz. eq. 267 kcal

6.1 oz. eq. 267.4 kcal

Lunch Lunch Dinner

1.01 cup(s) 1.01 cup(s) 1.01 cup(s)

194.93 159.58 250.48

265.1 207.45 353.18

Juice, Grapefruit, White Total

8.01 fluid ounce(s)

Protein (g) 21.44 8.22 3.86 39.76

Carb (g) 2.25 12.18 23.69 2.4

Fat (g) 19.67 2.37 2.48 20.24

Sat Fat (g) 6.3 1.54 0.37 5.4

5.4 4.29 16.71 1.24 100.92

31.11 44.95 41.83 22.75 181.16

13.74 0.45 13.02 0.25 72.21

2.42 0.12 3.84 0.03 20.03

Mono Fat (g) 8.41 0.68 0.53 7.99

Poly Fat (g) 2.89 0.09 1.36 4.76

Trans Fat (g) 0 0 0 0

Chol (mg) 378.38 12.2 0 132.74

3.76 0.14 5.3 0.03 26.84

6.55 0.12 2.44 0.06 18.27

89.67 0 57.61 0 670.6

Diet Fiber (g)

2.5 0.07 1.21 4.17

0.2 0.01 0.15 0.21

2.31 12.69 1.77 0

5.75 0.1 2.23 0.05 16.08

0.76 0.02 0.17 0.01 1.53

2.92 0.64 3.76 0.25 10.53

2.18 0.08 7.39 22.51 48.92

Water (L) 0.1 0.22 0.01 0.08

Thiamin (mg) 0.34 0.05 0.11 0.12

Ribo (mg) 0.54 0.45 0.09 0.33

0.14 0.11 0.18 0.22 1.07

0.17 0.26 0.37 0.1 1.51

0.14 0.02 0.29 0.05 1.91

Niacin (mg) 2.16 0.23 1.66

Vit B6 (mg) 0.3 0.09 0.08

Vit B12 (g) 1.33 1.15 0

Fol (DFE) (g) 31.66 12.2 37.38