NunezR WB4

Nov 03, 2012
Richard Nunez, Richard_L_N@msn.com

Profile: Richard, 3 Day Average
Profile
Active Profile:
Richard
Height:
5 ft. 10 inches
Weight:
188.0 lbs.
Age:
33 years
BMI:
27
Gender:
Male
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2833 kcal
Protein
68.22 g
Carbohydrate
315.0 - 455.0 g
Fat, Total
62.0 - 108.0 g
No recommendation
Saturated Fat
< 28 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
Nov 03, 2012

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
420 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 03, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,275-1,841 kCal
10%-35%
283-992 kCal
20%-35%
567-992 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
47%
20%
38%
0%
1,273 kCal
543 kCal
1,025 kCal
0 kCal
DA Plus 10 Page: 3
Nov 03, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
8%
10%
5%
0%
14%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 03, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2833 kcal
2,721.88 kcal
Protein
68.22 g
135.66 g
Carbohydrate
315.0 - 455.0 318.14 g

g
62.0 - 108.0 113.9 g
g
Fat, Total
96%
199%
Fat
Saturated Fat
< 28 g
24.38 g
87%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
29.88 g
16.45 g
0.01 g
125.57 mg
Omega-6 Linoleic
17 g
16.8 g
Omega-3 Linolenic
1.6 g
1.84 g
115%
Dietary Fiber, Total
38 g
59.8 g
157%
Sugar, Total
114.81 g
Water
3.7 L
3.55 L
Alcohol
0g
Thiamin
1.2 mg
1.27 mg
105%
Riboflavin
1.3 mg
2.44 mg
188%
Niacin
16 mg
23.69 mg
148%
Vitamin B6
1.3 mg
2.64 mg
203%
Vitamin B12
2.4 g
4.67 g
194%
Folate (DFE)
400 g
509.92 g
127%
Vitamin C
90 mg
139.5 mg
155%
Vitamin D (ug)
15 g
22.64 g
151%
Vitamin A (RAE)
900 g
846.21 g
Vitamin A (IU)
3000 IU
18,219.24 IU
607%
Alpha-Tocopherol
15 mg
23.41 mg
156%
Calcium
1000 mg
1,127.21 mg
113%
Iron
8 mg
21.05 mg
263%
Magnesium
420 mg
533.56 mg
127%
42%
Essential Fatty Acids

99%
Carbohydrates
Other
96%
Vitamins
94%
Minerals
DA Plus 10 Page: 5
Nov 03, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
4,116.11 mg
Zinc
11 mg
13.45 mg
122%
Sodium
1500 mg
1,880.1 mg
125%
88%
DA Plus 10 Page: 6
Nov 03, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
2.8 oz. eq.
% Goal
28.2%
Vegetables
4.0 cup eq.
tips
2.3 cup eq.
57.4%
Fruits
2.5 cup eq.
tips
1.2 cup eq.
46.5%
Dairy
3.0 cup eq.
tips
1.3 cup eq.
44.4%
Protein Foods
7.0 oz. eq.
tips
14 oz. eq.
199.9%
27.3
5.3%
Empty Calories
512.0
Your results are based on a 2833 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 10.0 teaspoons
of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200

per day. If Diet Analysis Plus recommends more than 3,200 calories per
day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate
values for these cannot be calculated.
DA Plus 10 Page: 7
Nov 03, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
Glutenfreeda - Instant Oatmeal
Coffee, Brewed
Organic Valley Half & Half
Almond Butter, without Salt Added
Superfood 3 (egg)
Milk, Non Fat Skim or Fat Free
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Water, Tap
Banana
Lunch
Lunch
GREAT HARVEST BREAD CO. Bread,

Sprouted Wheat
Lunch
Spinach, Chopped, Raw

Salmon, Atlantic, Wild, Raw
Water, Tap
Asparagus
Mushrooms, Crimini
Rice, Brown, Wild, Cooked
Water, Tap
Lentils
Beef, Top Sirloin, Separable Lean, 0'' Fat,
Broiled
Water, Tap
Superfood 5 (veggie snack)
Superfood 7 (Dairy +Antiox)
Water, Tap
Water, Tap
Water, Tap
Superfood 8 (travel snack II)
Milk, Fat Free, without Added Vitamin A
Water, Tap
Superfood 6 (travel snack)
Water, Tap
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Dinner
Dinner
Dinner
Quantity
50 gram(s)
8 fluid ounce(s)
60 gram(s)
2 tablespoon(s)
100 gram(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
0.75
tablespoon(s)
8 fluid ounce(s)
1 item(s) - small
(6" to 6-7/8"
long)
2 item(s) - 1
item is 1 slice (2
oz)
0.5 cup(s)
4 ounce(s)
8 fluid ounce(s)
0.67 cup(s)
3 ounce(s)
1.25 cup(s)
8 fluid ounce(s)
2 ounce(s)
2.75 ounce(s)
BOB'S RED MILL Flax Seed, Meal
Breakfast
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
8 fluid ounce(s)
162.5 gram(s)
172.5 gram(s)
8 fluid ounce(s)
8 fluid ounce(s)
16 fluid ounce(s)
146.35 gram(s)
8 fluid ounce(s)
8 fluid ounce(s)
267 gram(s)
16 fluid ounce(s)
Protein(g)
8
0.28
2
6.71
10.9
8.26
153.48
Carb(g)
34
0
2
6.02
0.73
12.15
335.5
Item Name
Coffee, Brewed
Superfood 3 (egg)
Wt(g)
50
237
60
32
100
245
Kcal(kcal)
190
2.37
80
196.48
52
83.3
4.88
22.5
237
101
0
89.89
112
260
15
113.39
237
89.33
85.05
205
237
55.25
77.96
3.45
161.01
0
17.87
28.06
207.05
0
74.72
142.67
237
162.5
172.5
237
237
474
146.35
245
237
267
474
5,183.21
Fat(g)
3
0.05
7
17.76
0.17
0.2
104.74
0
200.48
156.32
0
0
0
268.03
83.3
0
484.64
0
2,804.15
Sat Fat(g)
0.5
0
4
1.33
0
0.14
22.62
DA Plus 10 Page: 8
Nov 03, 2012

Item Name
Water, Tap
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Lentils
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Item Name
Coffee, Brewed
Superfood 3 (egg)
Water, Tap
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Protein(g)
1.12
0
1.1
12
Carb(g)
1.5
0
23.07
48
Fat(g)
1.69
0
0.33
1
Sat Fat(g)
0
0
0.11
0
0.43
22.5
0
1.97
3.74
8.18
0
5.46
23.82
0.54
0
0
3.47
2.81
43.75
0
12.72
0
0.06
7.19
0
0.11
0
0.7
0
0.22
4.51
0.01
1.11
0
0.04
0
0.1
0
0.03
1.72
0
5.85
4.14
0
0
0
7.3
8.26
0
11.47
0
153.48
Mono Fat(g)
0
0.04
0
10.38
0
0.05
0
0
0.03
0
0
16.86
15.51
0
0
0
33.09
12.15
0
67.13
0
335.5
Poly Fat(g)
0
0
0
4.36
0
0.01
0
0
0.07
0
0
14.61
9.24
0
0
0
14.4
0.2
0
22.31
0
104.74
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
2.04
5.62
0
0
0
1.19
0.12
0
4.55
0
22.62
Chol(mg)
0
0
20
0
0
4.9
0
0
0
0
0
2.38
0
0
0
0.1
0
23.74
0.02
2.88
0
0.04
0
0.44
0
11.9
0
0
0
0
0
0
0
0
0
62.36
0
0
0
0
0
156.09
DA Plus 10 Page: 9
Nov 03, 2012

Item Name
Lentils
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Item Name
Coffee, Brewed
Superfood 3 (egg)
Water, Tap
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Lentils
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Mono Fat(g)
0.04
1.8
Poly Fat(g)
0.11
0.17
Trans Fat(g)
0
0
Chol(mg)
0
63.93
0
0.01
0.03
0
0
0
8.79
0.05
0
0.01
0
23.74
Omega-6(g)
1
0
0
4.35
0
0
0
0
0.05
0
0
0.09
0.11
0
0
0
3.51
0.01
0
0.09
0
11.9
Omega-3(g)
0.25
0
0
0
0
0
0.9
0
0.03
0
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
5
0
0
3.3
0
0
1.5
0
2.63
8
0
0
0
0
0
0
0
4.9
0
0
0
156.09
Sugar(g)
1
0
2
1.42
0.71
12.47
0
0
12.35
4
0
0.2
0
0.04
0
0.24
0
0.09
0.13
0.02
0.33
0
0.01
0
0.19
0
0.02
0
0.33
0
0
1.88
1.87
3.69
0
6.46
0
0.06
0
0
1.68
0
1.5
0
0.43
0
0
0.08
0.06
0
0
0
3.47
0
0
13.59
0
0.01
0.04
0
0
0
0.03
0
0
2.63
0
4.89
1.74
0
0
0
6.53
0
0
59.17
0
3.66
12.22
0
0
0
15.53
12.47
0
117.42
DA Plus 10 Page: 10
Nov 03, 2012

Item Name
Water, Tap
Item Name
Coffee, Brewed
Superfood 3 (egg)
Water, Tap
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Lentils
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Item Name
Coffee, Brewed
Superfood 3 (egg)
Water, Tap
Omega-6(g)
3.87
0
13.59
Water(L)
0
0.24
0
0
0.09
0.22
0
0.24
0.08
0
Omega-3(g)
0.78
0
2.63
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
11.37
0
59.17
Thiamin(mg)
0
0.03
0
0.01
0
0.11
0
0
0.03
0
Sugar(g)
35.91
0
117.42
Ribo(mg)
0
0.18
0
0.3
0.44
0.45
0
0
0.07
0
0.01
0.08
0.24
0.08
0
0.15
0.24
0.01
0.05
0
0
0
0
0
0
0
0
0
0.01
0.26
0
0.13
0
0.11
0
0.11
0
0.03
0.43
0
0.13
0
0.18
0
0.03
0.12
0.24
0.09
0.06
0.24
0.24
0.47
0.09
0.22
0.24
0.16
0.47
4.23
Niacin(mg)
0
0.45
0
1.01
0.11
0.23
0
0
25.51
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0
0
0.03
0
0.09
0
0
3.16
0
0.07
0.03
0
0
0
0.1
0.11
0
0.03
0
1.14
Vit B12(g)
0
0
0
0
0.09
1.23
0
0
7.48
0
0.09
0.03
0
0
0
0.37
0.45
0
0.05
0
3.34
Fol (DFE)(g)
0
4.74
0
16.96
4
12.25
0
0
424.63
DA Plus 10 Page: 11
Nov 03, 2012

Item Name
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Lentils
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Item Name
Coffee, Brewed
Superfood 3 (egg)
Water, Tap
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Lentils
Niacin(mg)
0.67
0
Vit B6(mg)
0.37
0
Vit B12(g)
0
0
Fol (DFE)(g)
20.2
0
0.11
8.91
0
0.87
0
2.64
0
0.36
6.81
0.03
0.93
0
0
0
0.28
0
0.07
0.51
0
3.61
0
0
0
0
0
0
1.33
29.1
28.35
0
46.45
0
53.3
0
101.39
7.8
0
0.89
0.3
0
0
0
1.74
0.23
0
0.17
0
25.51
Vit C(mg)
0
0
0
0
0
0
0
0
8.79
0
0
0.16
0.04
0
0
0
0.47
0.09
0
0.08
0
3.16
Vit D (ug)(g)
15
0
4
0
0
2.94
0
0
0
0
0
0
0
0
0
0
0
1.23
0
0
0
7.48
Vit A (RAE)(g)
0
0
0
0
0
149.45
0
0
3.03
0
0
40.26
4.35
0
0
0
37.77
12.25
0
5.46
0
424.63
Vit A (IU)(IU)
0
0
60
0.32
0
499.8
0
0
64.64
0
4.22
0
0
5
0
0
0
0.61
88.47
0
0
0
0
0
0
0
0
22.02
70.35
13.61
0
33.95
0
0
0
0
809.91
1406.55
45.36
0
675.36
0
6.15
0
7.02
13,489.27
DA Plus 10 Page: 12
Nov 03, 2012

Item Name
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Item Name
Coffee, Brewed
Superfood 3 (egg)
Water, Tap
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Lentils
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Vit C(mg)
0
Vit D (ug)(g)
0.08
Vit A (RAE)(g)
0
Vit A (IU)(IU)
0
0
44.19
7.03
0
0
0
10.27
0
0
8.37
0
88.47
Alpha-T(mg)
0
0.02
0
7.75
0
0.02
0
0
0.1
0
0
0
0
0
0
0
0
0
0
0
0
22.02
Calcium(mg)
20
4.74
80
111.04
7
298.9
7.5
7.11
5.05
0
0
523.46
2.17
0
0
0
3.54
4.9
0
5.46
0
809.91
Iron(mg)
2.7
0.02
0
1.12
0.08
0.07
0.27
0
0.26
0
0
10474.1
39.15
0
0
0
75.8
36.75
0
98.28
0
13,489.27
Magn(mg)
0
7.11
0
89.28
11
26.95
0
2.37
27.27
0
0.3
0
0
1.01
0
0.49
0
0.1
0.3
14.85
13.61
7.11
21.44
0
6.15
7.11
10.08
15.59
0.41
0.91
0
1.91
0.67
1.23
0
1.28
1.53
11.85
32.88
2.37
12.51
0
65.6
2.37
19.37
20.27
0
0.76
0.41
0
0
0
7.55
0.02
0
0.33
19.18
7.11
41.51
130.35
7.11
7.11
14.22
80.74
298.9
7.11
90.92
1,336.58
0
1.24
0.2
0
0
0
1.36
0.07
0
2.92
18.25
2.37
16.88
4.35
2.37
2.37
4.74
107.84
26.95
2.37
9.1
515.27
DA Plus 10 Page: 13
Nov 03, 2012

Item Name
Water, Tap
Item Name
Coffee, Brewed
Superfood 3 (egg)
Water, Tap
Banana
Sprouted Wheat
Water, Tap
Asparagus
Mushrooms, Crimini
Water, Tap
Lentils
Broiled
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Water, Tap
Alpha-T(mg)
0
19.18
Potas(mg)
0
116.13
0
239.36
163
382.2
0
2.37
361.58
0
Calcium(mg)
14.22
1,336.58
Zinc(mg)
0
0.05
0
1.05
0.03
1.03
0
0
0.15
0
Iron(mg)
0
18.25
Sodium(mg)
0
4.74
20
2.24
166
102.9
0
7.11
1.01
700
83.7
555.61
2.37
180.45
0
207.05
2.37
141.51
306.39
0.08
0.73
0
0.48
0
2.75
0
0.86
4.45
11.85
49.89
7.11
1.79
32.64
6.15
7.11
1.14
49.9
2.37
338.98
55.83
2.37
2.37
4.74
622.3
382.2
2.37
194.74
4.74
4,357.1
0
0.33
0.12
0
0
0
1.05
1.03
0
0.07
0
14.26
7.11
307.11
40.72
7.11
7.11
14.22
1.46
102.9
7.11
191.82
14.22
1,872.47
Magn(mg)
4.74
515.27
DA Plus 10 Page: 14
Nov 03, 2012


Item Name
Nature's Path Banana Almond
Meal
Breakfast
Breakfast

Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Tuna, Light, Canned in Water, Drained, No
Salt
Carrots
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Romaine with Lime Tomatillo Salsa and

Grapefruit
Water, Tap
Ground Turkey, Fat Free, Raw
Potatoes, Sweet
Dinner
Dinner
Dinner
Broccoli
Dinner
Water, Tap
Water, Tap
Superfood 9 (easy sandwhich)
Coffee, Brewed
Banana
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks

Jerky, Beef
Seeds, Sunflower Kernels, Dried
LARABAR Bar, Peanut Butter & Jelly
Snacks
Snacks
Snacks
Snacks
Snacks
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Lunch
Protein(g)
10
8.26
2
0.28
6.71
0
0
140.62
Quantity
55 gram(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
60 gram(s)
8 fluid ounce(s)
32 gram(s)
8 fluid ounce(s)
16 fluid ounce(s)
1 cup(s)
5 ounce(s)
2 ounce(s)
0.25 cup(s) Strips or slices
1 serving(s)
16 fluid ounce(s)
3 ounce(s)
0.75 cup(s) Cubes
1 cup(s) Chopped
16 fluid ounce(s)
8 fluid ounce(s)
122.84 gram(s)
267 gram(s)
8 fluid ounce(s)
30 gram(s)
0.5 item(s) Medium (7 in. to
7 7/8 in. long)
172.5 gram(s)
2 ounce(s)
50 gram(s)
0.15 cup(s)
1 item(s) - 1
item is 1 bar
Carb(g)
35
12.15
2
0
6.02
0
0
313.56
Wt(g)
55
245
Kcal(kcal)
190
83.3
60
237
32
237
474
30
141.75
56.7
80
2.37
196.48
0
0
6.9
46.77
65.77
30.5
12.51
368.8
118.85
474
85.05
99.75
0
95.26
85.79
91
30.94
474
237
122.84
267
237
30
59
0
0
241.62
484.64
2.37
40
52.51
172.5
56.7
50
21.6
48
156.32
232.47
190
126.14
210
4,493.19
Fat(g)
6
0.2
7
0.05
17.76
0
0
119.49
2,751.01
Sat Fat(g)
1
0.14
4
0
1.33
0
0
30.52
DA Plus 10 Page: 15
Nov 03, 2012

Item Name
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Water, Tap
Potatoes, Sweet
Broccoli
Water, Tap
Water, Tap
Coffee, Brewed
Banana
Jerky, Beef
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Water, Tap
Potatoes, Sweet
Broccoli
Water, Tap
Water, Tap
Protein(g)
0.86
6.24
14.46
Carb(g)
1.09
4.68
0
Fat(g)
0.12
0
0.46
Sat Fat(g)
0.02
0
0.13
0.28
5.19
2.92
25.14
0.07
1.06
0.01
0.14
0
20.05
1.57
2.57
0
0
7.31
11.47
0.28
1
0.64
4.14
18.82
8
4.49
6
140.62
Mono Fat(g)
1.5
0.05
0
0.04
10.38
0
0
0
0
0
0
0
20.07
6.04
0
0
29.77
67.13
0
1
13.48
15.51
6.24
34
4.32
27
313.56
Poly Fat(g)
3
0.01
0
0
4.36
0
0
0.05
0
0.19
0
1.66
0.05
0.34
0
0
10.8
22.31
0.05
3.5
0.19
9.24
14.52
3
11.12
10
119.49
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0.41
0.02
0.04
0
0
1.42
4.55
0
2
0.07
5.62
6.15
0.5
0.96
2
30.52
Chol(mg)
0
4.9
20
0
0
0
0
0
0
17.01
0
0.11
0.04
0.44
0
0
0
0
0
0.44
0
0.01
0
0
6.55
34.6
0
0.51
0.01
0.03
0
0
1.21
18.66
0
0.01
0
0
0
0
0
0.01
0
46.78
0
0
0
0
0
125.9
DA Plus 10 Page: 16
Nov 03, 2012

Item Name
Coffee, Brewed
Banana
Jerky, Beef
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Water, Tap
Potatoes, Sweet
Broccoli
Water, Tap
Water, Tap
Coffee, Brewed
Banana
Jerky, Beef
Item Name
Mono Fat(g)
0.01
0.04
0
0.02
0.03
6.41
0
4
5
34.6
Omega-6(g)
0
0
0
0
4.35
0
0
0.01
0
0
Poly Fat(g)
0.09
0
0
0.04
0.11
0.57
0
5
3
18.66
Omega-3(g)
0
0
0
0
0
0
0
0.04
0
0
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
5
0
0
0
3.3
0
0
0.66
3.12
0
Chol(mg)
0
0
10
0
0
27.22
0
0
0
125.9
Sugar(g)
9
12.47
2
0
1.42
0
0
0.13
0
0
0.04
0.28
0
0.16
0.85
8.27
1.45
12.69
0
0.39
0.01
0.02
0
0
1.12
3.87
0
0
0.03
0.06
0.46
1
4.98
0
16.62
Water(L)
0
0.22
0
3.57
0
0.02
0
0.02
0
0
0.08
0.78
0
0
0.02
0.04
0.1
0.25
0.01
0
1.53
Alcohol(g)
0
0
0
0
0
0
2.99
2.37
0
0
8.55
11.37
0
0
1.53
1.74
1.02
5
1.86
4
61.62
Thiamin(mg)
0
0.11
0
1.2
0
0
4.17
1.55
0
0
2.2
35.91
0
1
7.22
12.22
5.1
1
0.57
19
129.08
Ribo(mg)
0
0.45
0
2.02
DA Plus 10 Page: 17
Nov 03, 2012

Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Water, Tap
Potatoes, Sweet
Broccoli
Water, Tap
Water, Tap
Coffee, Brewed
Banana
Jerky, Beef
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Water, Tap
Potatoes, Sweet
Water(L)
0.24
0
0.24
0.47
0.03
0
0.04
Alcohol(g)
0
0
0
0
0
0
0
Thiamin(mg)
0.03
0.01
0
0
0.02
0
0
Ribo(mg)
0.18
0.3
0
0
0.06
0
0
0.03
0.34
0
0
0.02
0.21
0.02
0.17
0.47
0.06
0.08
0.08
0.47
0.24
0.05
0.16
0.24
0
0.04
0.06
0.01
0
0
0
3.57
Niacin(mg)
0
0.23
0
0.45
1.01
0
0
0.22
0
7.53
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0.09
0
0
0.03
0
0
0.06
0
0.2
0
0.05
0.08
0.06
0
0
0.05
0.03
0.03
0
0.02
0.03
0.09
0
0.32
0.03
1.2
Vit B12(g)
0
1.23
0
0
0
0
0
0
0
1.7
0
0.09
0.06
0.11
0
0
0.1
0.05
0.18
0
0.04
0.03
0.08
0
0.08
0.03
2.02
Fol (DFE)(g)
0
12.25
0
4.74
16.96
0
0
58.2
0
2.27
0.3
1.96
0.04
0.3
0
0
5.8
204.58
0
8.26
0.56
28.47
0
0.73
0.21
2.82
0
0.43
0
3.92
0
6.8
10.97
590.75
DA Plus 10 Page: 18
Nov 03, 2012

Item Name
Broccoli
Water, Tap
Water, Tap
Coffee, Brewed
Banana
Jerky, Beef
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Water, Tap
Potatoes, Sweet
Broccoli
Water, Tap
Water, Tap
Coffee, Brewed
Banana
Jerky, Beef
Niacin(mg)
0.58
0
0
1.28
0.17
0.45
0
0.39
0.3
0.98
0
1.8
2
28.47
Vit C(mg)
1.2
0
0
0
0
0
0
8.43
0
0
Vit B6(mg)
0.16
0
0
0.19
0.08
0
0
0.22
0.04
0.1
0
0.29
0.08
2.82
Vit D (ug)(g)
0
2.94
4
0
0
0
0
0
0
0
Vit B12(g)
0
0
0
0
0
0
0
0
0
0.56
0
0
0
3.92
Vit A (RAE)(g)
0
149.45
0
0
0
0
0
140.7
0
0
Fol (DFE)(g)
57.33
0
0
59.49
5.46
4.74
0
11.8
4.35
75.98
0
49.03
0
590.75
Vit A (IU)(IU)
0
499.8
60
0
0.32
0
0
2813.1
0
31.75
1.8
114.2
0
0
254.68
0
5095.33
11504.2
0
0
2.39
81.17
0
0
5.88
8.37
0
0
5.13
7.03
0
0
0.3
0
235.91
0
0.34
0
0
0
0
0
0
0
2
0
0
0.17
15
0
0
24.45
0
5.95
707.23
28.21
0
0
4.68
5.46
0
0
1.77
2.17
0
0
0.65
0
1,300.95
0
21.26
14151.5
566.93
0
0
98.26
98.28
0
30
37.76
39.15
0
0
10.8
0
35,058.44
DA Plus 10 Page: 19
Nov 03, 2012

Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Water, Tap
Potatoes, Sweet
Broccoli
Water, Tap
Water, Tap
Coffee, Brewed
Banana
Jerky, Beef
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Mushrooms, Crimini
Salt
Carrots
Grapefruit
Alpha-T(mg)
0
0.02
0
0.02
7.75
0
0
0.61
0
0
Calcium(mg)
20
298.9
80
4.74
111.04
7.11
14.22
29.7
0
6.24
Iron(mg)
2.7
0.07
0
0.02
1.12
0
0
0.81
1.12
0.87
Magn(mg)
0
26.95
0
7.11
89.28
2.37
4.74
23.7
0
15.31
0.2
0.92
10.06
84.66
0.09
2.58
3.66
54.01
0
0.06
0.26
0.71
0
0
1.32
0.33
0.02
0
0.06
0.41
0.28
0
7.6
1.21
21.78
Potas(mg)
0
382.2
0
116.13
239.36
2.37
4.74
167.4
0
134.38
14.22
2.55
29.92
42.77
14.22
7.11
8.69
90.92
4.74
40
2.95
130.35
11.34
20
16.85
20
1,123.31
Zinc(mg)
0
1.03
0
0.05
1.05
0
0
0.16
0
0.44
0
0.65
0.61
0.66
0
0
0.41
2.92
0.02
0
0.15
0.2
3.07
2.7
1.13
0.72
22.65
Sodium(mg)
140
102.9
20
4.74
2.24
7.11
14.22
23.7
54.4
28.35
4.74
24.66
24.94
19.11
4.74
2.37
19.38
9.1
7.11
0
15.93
4.35
28.92
0
70.2
40
502.69
97.6
786.44
0.07
0.77
21.05
15.35
4,551.7
12.79
2,442.97
DA Plus 10 Page: 20
Nov 03, 2012

Item Name
Water, Tap
Potatoes, Sweet
Broccoli
Water, Tap
Water, Tap
Coffee, Brewed
Banana
Jerky, Beef
Potas(mg)
4.74
250.9
336.16
287.56
4.74
2.37
338.88
194.74
116.13
0
211.22
55.83
338.5
0
139.32
340
4,551.7
Zinc(mg)
0
1.5
0.3
0.37
0
0
0.45
0.07
0.05
0
0.09
0.12
4.6
0
1.08
0.6
12.79
Sodium(mg)
14.22
43.38
54.86
30.03
14.22
7.11
355.35
191.82
4.74
10
0.59
40.72
1179.93
0
1.94
60
2,442.97
DA Plus 10 Page: 21
Nov 03, 2012


Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Superfood 1 (cracker & Hummus)
Water, Tap
Lettuce, Romaine, Shredded
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Beans, Kidney, Red, Boiled

Water, Tap
Beef, Tenderloin, Filet Mignon, Broiled
Asparagus
Quinoa, Cooked
Superfood 4 (AB & Bread)
Water, Tap
Orange
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Banana
Snacks
Water, Tap
Snacks
Snacks
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Water, Tap
Asparagus
Quinoa, Cooked
Protein(g)
8
0.28
1.67
6.71
0
9
0
0.58
7.67
0
23.46
2.93
8.14
9.35
112.88
Quantity
50 gram(s)
8 fluid ounce(s)
50 gram(s)
32 gram(s)
8 fluid ounce(s)
84.35 gram(s)
8 fluid ounce(s)
1 cup(s) shredded
0.5 cup(s)
16 fluid ounce(s)
3 ounce(s)
1 cup(s)
1 cup(s)
72 gram(s)
0.25 cup(s)
267 gram(s)
16 fluid ounce(s)
1 item(s) - 2 5/8
in. diameter,
sphere
8 fluid ounce(s)
- 8 fl oz is 1 cup
0.5 item(s) Medium (7 in. to
7 7/8 in. long)
8 fluid ounce(s)
1 item(s) - 1
item is 1 bar
Carb(g)
34
0
1.67
6.02
0
28
0
1.55
20.18
0
0
5.17
39.4
27.01
305.36
Wt(g)
50
237
50
32
237
84.35
237
47
Kcal(kcal)
190
2.37
66.67
196.48
0
270
0
7.99
88.5
474
85.05
133.33
185
72
36
267
474
131
112.39
0
185.41
26.67
222
228.24
210.24
484.64
0
61.57
245
83.3
59
52.51
237
48
0
210
3,509.23
Fat(g)
3
0.05
5.83
17.76
0
16.3
0
0.14
0.44
0
9.46
0.16
3.55
9.38
117.46
2,610.48
Sat Fat(g)
0.5
0
3.33
1.33
0
2
0
0.02
0.06
0
3.67
0.05
0
0.66
20.01
DA Plus 10 Page: 22
Nov 03, 2012

Item Name
Water, Tap
Orange
Banana
Water, Tap
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Water, Tap
Asparagus
Quinoa, Cooked
Water, Tap
Orange
Banana
Water, Tap
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Water, Tap
Protein(g)
7.48
11.47
0
1.23
8.26
0.64
0
6
112.88
Mono Fat(g)
0
0.04
0
10.38
0
0
0
0.01
0.03
0
3.87
0
0
5.19
6.67
0.01
0
0.03
0.05
0.02
0
5
31.31
Omega-6(g)
1
0
0
4.35
0
0
0
0.02
0.09
0
0.26
20.18
Carb(g)
7.2
67.13
0
15.39
12.15
13.48
0
27
305.36
Poly Fat(g)
0
0
0
4.36
0
0
0
0.08
0.24
0
0.35
0.07
0
2.18
8.33
0.09
0
0.03
0.01
0.04
0
3
18.78
Omega-3(g)
0.25
0
0
0
0
0
0
0.05
0.15
0
0.06
1.35
Fat(g)
18.53
22.31
0
0.16
0.2
0.19
0
10
117.46
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
5
0
0
3.3
0
6
0
0.99
6.55
0
0
58.6
Sat Fat(g)
1.6
4.55
0
0.02
0.14
0.07
0
2
20.01
Chol(mg)
0
0
16.67
0
0
0
0
0
0
0
73.14
0
0
0
0
0
0
0
4.9
0
0
0
94.71
Sugar(g)
1
0
1.67
1.42
0
0
0
0.56
0.28
0
0
97.93
DA Plus 10 Page: 23
Nov 03, 2012

Item Name
Asparagus
Quinoa, Cooked
Water, Tap
Orange
Banana
Water, Tap
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Water, Tap
Asparagus
Quinoa, Cooked
Water, Tap
Orange
Banana
Water, Tap
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Omega-6(g)
0.05
0
2.18
8.3
3.87
0
0.02
0
0.03
0
0
20.18
Water(L)
0
0.24
0
0
0.24
0
0.24
0.04
0.06
0.47
0.05
0.12
0.13
0
0
0.16
0.47
0.11
0.22
0.04
0.24
0
2.84
Niacin(mg)
0
0.45
0
1.01
0
0
0
0.15
17.09
Omega-3(g)
0.01
0
0
0.02
0.78
0
0.01
0
0.02
0
0
1.35
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0
0
0.03
0
0
0
0.03
1.94
Diet Fiber(g)
2.8
5.18
5.65
3.1
11.37
0
3.14
0
1.53
0
4
58.6
Thiamin(mg)
0
0.03
0
0.01
0
0
0
0.03
0.14
0
0
0.19
0.2
0.01
0.53
0.03
0
0.11
0.11
0.02
0
0.03
1.45
Vit B12(g)
0
0
0
0
0
0
0
0
2.6
Sugar(g)
2.51
0
2.71
0.94
35.91
0
12.25
12.47
7.22
0
19
97.93
Ribo(mg)
0
0.18
0
0.3
0
0
0
0.03
0.05
0
0.11
0.19
0.2
0.15
0.13
0.05
0
0.05
0.45
0.04
0
0.03
1.97
Fol (DFE)(g)
0
4.74
0
16.96
0
0
0
63.92
514.37
DA Plus 10 Page: 24
Nov 03, 2012

Item Name
Water, Tap
Asparagus
Quinoa, Cooked
Water, Tap
Orange
Banana
Water, Tap
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Water, Tap
Asparagus
Quinoa, Cooked
Water, Tap
Orange
Banana
Water, Tap
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Niacin(mg)
0.51
0
6.24
1.3
0.76
0.5
3
0.17
0
0.37
0.23
0.39
0
2
17.09
Vit C(mg)
0
0
0
0
0
0
0
1.88
1.06
0
0
7.47
0
0
0.5
8.37
0
69.69
0
5.13
0
0
94.11
Alpha-T(mg)
0
0.02
0
7.75
0
29.27
Vit B6(mg)
0.11
0
0.49
0
0.23
0.02
0.48
0.08
0
0.08
0.09
0.22
0
0.08
1.94
Vit D (ug)(g)
15
0
3.33
0
0
0
0
0
0
0
0.17
0
0
0
0
0
0
0
2.94
0
0
0
21.44
Calcium(mg)
20
4.74
66.67
111.04
7.11
921.74
Vit B12(g)
0
0
1.38
0
0
0
0
0
0
0
1.23
0
0
0
2.6
Vit A (RAE)(g)
0
0
0
0
0
0
0
204.92
0
0
0
50.67
0
0
1.08
5.46
0
14.41
149.45
1.77
0
0
427.76
Iron(mg)
2.7
0.02
0
1.12
0
22.25
Fol (DFE)(g)
115.05
0
7.65
69.33
77.7
8.48
81.72
5.46
0
39.3
12.25
11.8
0
0
514.37
Vit A (IU)(IU)
0
0
50
0.32
0
0
0
4093.7
0
0
0
1008
9.25
0.16
18
98.28
0
294.75
499.8
37.76
0
0
6,110.02
Magn(mg)
0
7.11
0
89.28
2.37
582.73
DA Plus 10 Page: 25
Nov 03, 2012

Item Name
Water, Tap
Water, Tap
Asparagus
Quinoa, Cooked
Water, Tap
Orange
Banana
Water, Tap
Item Name
Coffee, Brewed
Superfood 2 (AB)
Water, Tap
Water, Tap
Water, Tap
Asparagus
Quinoa, Cooked
Water, Tap
Orange
Banana
Water, Tap
Alpha-T(mg)
0
0
0.06
0.03
0
0.35
1.51
1.17
3.87
12.66
0.33
0
0.24
0.02
0.06
0
1.21
29.27
Potas(mg)
0
116.13
0
239.36
2.37
0
2.37
116.09
356.65
4.74
290.02
269.33
318.2
119.68
232.2
194.74
4.74
237.11
382.2
211.22
2.37
340
3,439.52
Calcium(mg)
0
7.11
15.51
24.78
14.22
17.01
32
31.45
55.52
28.08
90.92
14.22
52.4
298.9
2.95
7.11
20
921.74
Zinc(mg)
0
0.05
0
1.05
0
0
0
0.11
0.95
0
4.2
0.72
2.02
0.53
1.8
0.07
0
0.09
1.03
0.09
0
0.6
13.3
Iron(mg)
1.8
0
0.46
2.6
0
1.5
2.85
2.76
0.56
1.89
2.92
0
0.13
0.07
0.15
0
0.72
22.25
Sodium(mg)
0
4.74
16.67
2.24
7.11
473
7.11
3.76
1.77
14.22
47.63
2.67
12.95
351.12
3.24
191.82
14.22
0
102.9
0.59
7.11
60
1,324.86
Magn(mg)
0
2.37
6.58
39.83
4.74
19.56
18.67
118.4
44.64
117
9.1
4.74
13.1
26.95
15.93
2.37
40
582.73
DA Plus 10 Page: 26
Nov 03, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
2803
2251
552
Nov 02, 2012
2751
2251
500
Nov 03, 2012
2610
2251
359
Total:
8164
6753
1411
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2833
2721
2251
470
DA Plus 10 Page: 27

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Nov 03, 2012

Richard Nunez, Richard_L_N@msn.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 03, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

315.0 - 455.0 318.14 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 03, 2012

Nov 03, 2012

4.0 cup eq.

2.3 cup eq.

2.5 cup eq.

1.2 cup eq.

3.0 cup eq.

1.3 cup eq.

7.0 oz. eq.

Your results are based on a 2833 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

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

Nov 03, 2012

Intake Spreadsheet for Nov 01, 2012

GREAT HARVEST BREAD CO. Bread,

Spinach, Chopped, Raw

BOB'S RED MILL Flax Seed, Meal

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Intake Spreadsheet for Nov 02, 2012

Organic Valley Half & Half

Romaine with Lime Tomatillo Salsa and

Superfood 7 (Dairy +Antiox)

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Nov 03, 2012

Intake Spreadsheet for Nov 03, 2012

Beans, Kidney, Red, Boiled

Milk, Non Fat Skim or Fat Free