BasehartC WB4

Nov 04, 2012
Candace Basehart, candacebasehart@yahoo.com

Profile: Candace, 3 Day Average
Profile
Active Profile:
Candace
Height:
5 ft. 5 inches
Weight:
135.0 lbs.
Age:
19 years
BMI:
22.5
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
Yes
DRI Goals
Nutrient
DRI
Energy
Kilocalories
1506 kcal
Protein
48.99 g
Carbohydrate
168.0 - 243.0 g
Fat, Total
33.0 - 58.0 g
No recommendation
Saturated Fat
< 15 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
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
Nov 04, 2012

Nutrient
DRI
Dietary Fiber, Total
25 g
Sugar, Total
No recommendation
Other
Water
2.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
75 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
700 g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
32.4 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
12 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 04, 2012

Macronutrient Ranges for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Macronutrient Ranges
800
700
Calories
600
500
400
300
200
100
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
678-979 kCal
10%-35%
151-527 kCal
20%-35%
301-527 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
37%
23%
44%
0%
464 kCal
288 kCal
549 kCal
0 kCal
DA Plus 10 Page: 3
Nov 04, 2012

Fat Breakdown for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
18%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
8%
15%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 04, 2012

Intake vs. Goals for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
1506 kcal
1,256.59 kcal
Protein
48.99 g
72.09 g
Carbohydrate
168.0 - 243.0 115.96 g

g
33.0 - 58.0 g 61.02 g
Fat, Total
83%
147%
Fat
Saturated Fat
< 15 g
10.64 g
71%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
24.75 g
21.4 g
0.01 g
225.41 mg
Omega-6 Linoleic
12 g
16.56 g
138%
Omega-3 Linolenic
1.1 g
1.86 g
169%
Dietary Fiber, Total
25 g
18.94 g
Sugar, Total
45.3 g
Water
2.7 L
2.22 L
Alcohol
0g
Thiamin
1.1 mg
0.93 mg
Riboflavin
1.1 mg
1.47 mg
134%
Niacin
14 mg
19.25 mg
137%
Vitamin B6
1.3 mg
1.39 mg
107%
Vitamin B12
2.4 g
3.48 g
145%
Folate (DFE)
400 g
194.64 g
Vitamin C
75 mg
73.23 mg
Vitamin D (ug)
15 g
5.87 g
Vitamin A (RAE)
700 g
556.39 g
Vitamin A (IU)
2333 IU
9,820.01 IU
Alpha-Tocopherol
15 mg
6.93 mg
Calcium
1000 mg
616.99 mg
Iron
32.4 mg
8.85 mg
Magnesium
310 mg
285.17 mg
Potassium
4700 mg
2,755.28 mg
75%
Essential Fatty Acids
Carbohydrates
76%
Other
82%
Vitamins
84%
49%
98%
39%
79%
421%
46%
Minerals
62%
27%
92%
59%
DA Plus 10 Page: 5
Nov 04, 2012

Nutrient
DRI
Intake
Zinc
12 mg
6.77 mg
Sodium
1500 mg
1,871.66 mg
0%
25%
50%
75%
100%
56%
125%
DA Plus 10 Page: 6
Nov 04, 2012

MyPlate Analysis for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Grains
Goal*
5.0 oz. eq.
tips
Actual
1.5 oz. eq.
% Goal
30.3%
Vegetables
2.0 cup eq.
tips
0.9 cup eq.
46.2%
Fruits
1.5 cup eq.
tips
0.2 cup eq.
11.1%
Dairy
3.0 cup eq.
tips
0.4 cup eq.
12%
Protein Foods
5.0 oz. eq.
tips
3.5 oz. eq.
69.9%
218
165.2%
Empty Calories
132.0
Your results are based on a 1506 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 2.5 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 5.0 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 04, 2012

Intake Spreadsheet for Nov 04, 2012

Item Name
Water, Tap
Bagel, Wheat
Meal
Breakfast
Breakfast
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Pork, Loin, Tenderloin, Separable Lean,
Roasted
Potatoes, Baked
Breakfast
Breakfast
Lunch
Lunch
Dinner
Green Beans
Water, Tap
Water, Tap
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Water, Tap
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Quantity
8 fluid ounce(s)
1 item(s) - 1
item is 1 bagel
8 ounce(s)
8 fluid ounce(s)
8 fluid ounce(s)
129.5 gram(s)
3 ounce(s)
Wt(g)
237
98
Kcal(kcal)
0
245
226.8
237
237
129.5
85
120.92
2.37
0
386.7
121.55
173
160.89
Dinner
Dinner
Snacks
Snacks
1 item(s) Medium potato

(2-1/4 in. to 31/4 in. diameter)
0.5 cup(s)
16 fluid ounce(s)
8 fluid ounce(s)
246 gram(s)
Protein(g)
0
10
10.63
0.28
0
12.28
22.24
Carb(g)
0
47.91
15.63
0
0
44.17
0
55
474
237
246
2,435.3
Fat(g)
0
1.5
2.18
0.05
0
19.57
2.98
17.05
0
0
470.96
1,525.44
Sat Fat(g)
0
0
0.03
0
0
3.19
1.02
4.32
1.01
0
0
16.53
77.31
Mono Fat(g)
0
0.28
0.37
0.04
0
12.15
1.13
36.59
3.83
0
0
37.65
185.79
Poly Fat(g)
0
0.92
1.12
0
0
3.27
0.43
0.22
0.12
0
0
32.56
59.19
Trans Fat(g)
0
0
0
0
0
0
0.03
0.06
0.03
0
0
6.78
11.12
Chol(mg)
0
0
18.41
0
0
12.64
62.05
0.01
0.01
0
29.5
0.1
0.06
0
15.05
0
0
0
0.03
0
0
0
93.1
Dinner
DA Plus 10 Page: 8
Nov 04, 2012

Item Name
Water, Tap
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Water, Tap
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Water, Tap
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Water, Tap
Mono Fat(g)
0
15.51
29.5
Omega-6(g)
0
0.84
0.03
0
0
3.03
0.36
Poly Fat(g)
0
9.16
15.05
Omega-3(g)
0
0.07
0.02
0
0
0.24
0.01
Trans Fat(g)
0
0
0.03
Diet Fiber(g)
0
4.02
1.43
0
0
6.07
0
Chol(mg)
0
0
93.1
Sugar(g)
0
6
9.53
0
0
7.2
0
0.07
0.02
0
0
9.09
13.45
Water(L)
0.24
0.04
0.04
0.24
0.24
0.05
0.06
0.02
0.04
0
0
0.07
0.47
Alcohol(g)
0
0
0
0
0
0
0
3.81
1.48
0
0
8.21
25.01
Thiamin(mg)
0
0.4
0.01
0.03
0
0.2
0.81
2.04
1.79
0
0
24.81
51.37
Ribo(mg)
0
0.2
0.33
0.18
0
0.16
0.33
0.13
0.05
0.47
0.24
0.16
1.94
Niacin(mg)
0
3.3
0.25
0.45
0
3.17
6.32
0
0
0
0
0
0
Vit B6(mg)
0
0.14
0.11
0
0
0.21
0.63
0.11
0.05
0
0
0.08
1.68
Vit B12(g)
0
0
0
0
0
0.03
0.48
0.08
0.06
0
0
0.11
1.45
Fol (DFE)(g)
0
105.84
9.7
4.74
0
29.92
0
2.44
0.4
0
0
25.08
0.54
0.08
0
0
2.13
0
0
0
0
0.51
48.44
18.15
0
0
269.61
DA Plus 10 Page: 9
Nov 04, 2012

Item Name
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Water, Tap
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Water, Tap
Super Food 6
Item Name
Water, Tap
Bagel, Wheat
Super Food 7
Coffee, Brewed
Water, Tap
super food 9
Roasted
Potatoes, Baked
Green Beans
Water, Tap
Water, Tap
Super Food 6
Niacin(mg)
8.74
25.08
Vit C(mg)
0
0
12.48
0
0
0
0
Vit B6(mg)
0.42
2.13
Vit D (ug)(g)
0
0
1.78
0
0
0
0.17
Vit B12(g)
0
0.51
Vit A (RAE)(g)
0
0
0
0
0
5.28
0
Fol (DFE)(g)
52.82
269.61
Vit A (IU)(IU)
0
0
375.98
0
0
20.05
0
16.61
6.71
0
0
8.37
44.17
Alpha-T(mg)
0
0.31
0.08
0.02
0
2.38
0.07
0
0
0
0
0
1.95
Calcium(mg)
7.11
19.6
266.85
4.74
7.11
47.53
5.1
1.73
19.25
0
0
5.46
31.72
Iron(mg)
0
2.7
1.17
0.02
0
2.64
0.98
17.3
379.5
0
0
98.28
891.11
Magn(mg)
2.37
49.98
39.2
7.11
2.37
95.16
24.65
0.07
0.23
0
0
6.08
9.24
Potas(mg)
2.37
161.7
293.63
116.13
2.37
404.38
357.85
25.95
20.35
14.22
7.11
38.44
464.12
Zinc(mg)
0
1.08
0.19
0.05
0
1.82
2.06
1.87
0.57
0
0
1.41
11.37
Sodium(mg)
7.11
430.22
72.28
4.74
7.11
847.19
48.45
48.44
13.75
4.74
2.37
107.66
397.8
925.55
116.05
4.74
2.37
610.1
2,997.23
0.62
0.13
0
0
1.94
7.88
17.3
3.3
14.22
7.11
295.58
1,754.61
DA Plus 10 Page: 10
Nov 04, 2012


Item Name
WESTSOY Soymilk, Almond, Unsweetened
Meal
Breakfast
Eggs, Scrambled, No Added Fat
Breakfast
super food 10
super food 8
POM WONDERFUL POMx Pomegranate
Hibiscus Green Tea, Light
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
V8 100% Juice, Vegetable, Low Sodium
Item Name
super food 10
super food 8
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Item Name
super food 10
super food 8
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Item Name
Wt(g)
240
Kcal(kcal)
90
120
156
Breakfast
Lunch
Lunch
Quantity
1 cup(s) - 1 cup
is 8 fl oz
2 item(s) - 2
large eggs
131 gram(s)
241 gram(s)
8 fluid ounce(s)
131
241
240
61.57
67.48
35
Lunch
Dinner
Dinner
Dinner
Snacks
Snacks
16 fluid ounce(s)
16 fluid ounce(s)
3 ounce(s)
2 ounce(s)
25 gram(s)
8 fluid ounce(s)
Protein(g)
9
12.97
1.23
2.07
0
Carb(g)
5
2.51
15.39
11.78
16
474
474
85.05
56.7
25
243
2,329.75
Fat(g)
4.5
10.03
0.16
1.9
0
0
0
154.7
94.69
163.5
50
872.94
Sat Fat(g)
0.5
3.35
0.02
0.29
0
0
0
22.95
1.11
3.81
2
55.14
Mono Fat(g)
1
3.75
0.03
0.82
0
0
0
0
4.9
3.43
10
69.01
Poly Fat(g)
2.5
1.31
0.03
0.71
0
0
0
6.29
8.74
16.3
0
47.92
Trans Fat(g)
0
0
0
0
0
0
0
1.16
1.21
1.53
0
8.05
Chol(mg)
0
397.2
0
0
0
0
0
2.29
5.56
2.23
0
15.68
Omega-6(g)
0
12.26
0
0
2.33
1.03
11.79
0
19.7
Omega-3(g)
0
2.64
0
0
0
0
0
0
0
Diet Fiber(g)
4
15.4
0
0
39.95
0
0
0
437.15
Sugar(g)
1
35.53
DA Plus 10 Page: 11
Nov 04, 2012

Item Name
super food 10
super food 8
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Item Name
super food 10
super food 8
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Item Name
super food 10
super food 8
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Item Name
super food 10
super food 8
Omega-6(g)
1.1
0.02
0.66
0
Omega-3(g)
0.04
0.01
0.05
0
Diet Fiber(g)
0
3.14
0.72
0
Sugar(g)
2.68
12.25
3.78
8
0
0
0
0.95
9.52
0
12.26
Water(L)
0
0.09
0.11
0.22
0
0
0
0.2
0.07
2.27
0
2.64
Alcohol(g)
0
0
0
0
0
0
0
0
3.86
1.67
2
15.4
Thiamin(mg)
0
0.07
0.11
0.05
0
0
0
0
0.17
0.65
7
35.53
Ribo(mg)
0
0.49
0.05
0.05
0
0.47
0.47
0.05
0.04
0
0.23
1.7
Niacin(mg)
0
0.1
0.37
0.9
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0.14
0.08
0.06
0
0
0
0.14
0.04
0.09
0
0.5
Vit B12(g)
0
1.16
0
0
0
0
0
0.05
0.08
0.04
0
0.76
Fol (DFE)(g)
0
34.8
39.3
9.64
0
0
0
8.33
1.08
0.28
0
11.06
Vit C(mg)
0
0
69.69
1.45
150.29
0
0
0.19
0.16
0.13
0
0.75
Vit D (ug)(g)
0
2.04
0
0
12.66
0
0
2.3
0
0
0
3.47
Vit A (RAE)(g)
0
147.6
14.41
171.11
437.34
0
0
0
50.46
24.5
0
158.7
Vit A (IU)(IU)
0
658.17
294.75
3424.61
6,601.87
DA Plus 10 Page: 12
Nov 04, 2012

Item Name
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Item Name
super food 10
super food 8
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Item Name
super food 10
super food 8
Water, Tap
Water, Tap
super food 3
super food 1
super food 2
Vit C(mg)
0
Vit D (ug)(g)
0
Vit A (RAE)(g)
0
Vit A (IU)(IU)
0
0
0
1.84
4.99
0.32
72
150.29
Alpha-T(mg)
0
0.92
0.24
1.4
0
0
0
10.62
0
0
0
12.66
Calcium(mg)
40.58
93.6
52.4
24.1
0
0
0
0
3.97
0.25
100
437.34
Iron(mg)
1.83
1.72
0.13
1.06
0
0
0
135.99
83.35
5
2000
6,601.87
Magn(mg)
0
15.6
13.1
7.23
0
0
0
1.15
1.12
0.17
0
5
Potas(mg)
300
181.2
237.11
207.26
0
14.22
14.22
14.96
7.37
24.5
20
305.95
Zinc(mg)
0
1.19
0.09
0.46
0
0
0
1.02
0.35
0.73
0.36
7.19
Sodium(mg)
30
435.6
0
814.58
0
4.74
4.74
26.86
16.44
39.5
0
128.21
4.74
4.74
376.55
287.46
110.25
900
2,609.31
0
0
0.56
0.39
0.77
0
3.46
14.22
14.22
98.6
4.54
0.5
140
1,552.26
DA Plus 10 Page: 13
Nov 04, 2012


Item Name
Coffee, Brewed
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Blueberries
Bread, 100% Whole Wheat
Meal
Breakfast
Breakfast
Quantity
8 fluid ounce(s)
1 cup(s)
Wt(g)
237
245
Kcal(kcal)
2.37
137.2
Breakfast
Breakfast
72.5
44
41.33
119.68
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Swordfish, Broiled or Baked
Asparagus
super food 4
WHITE WAVE SILK Soymilk, Organic, Vanilla
Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Snacks
Snacks
474
182
182
474
237
85.05
74.67
36
243
0
416.78
174.82
0
0
150.45
14.93
213.84
100
Snacks
0.5 cup(s)
1 slice(s) - 3 3/4
in. x 5 in. x 1/2
in.
16 fluid ounce(s)
1 cup(s)
182 gram(s)
16 fluid ounce(s)
8 fluid ounce(s)
3 ounce(s)
0.56 cup(s)
36 gram(s)
1 cup(s) - 240
mL
3 cup(s)
Protein(g)
0.28
14.04
Carb(g)
0
18.82
711
3,297.22
Fat(g)
0.05
0.44
0
1,371.4
Sat Fat(g)
0
0.28
0.54
3.68
0
29.48
1.39
0
0
20.23
1.64
6.54
6
0
83.82
Mono Fat(g)
0.04
0.12
10.51
21.75
0
2.57
16.07
0
0
0.42
2.9
10.04
10
0
93.07
Poly Fat(g)
0
0.01
0.24
2.71
0
31.5
12.45
0
0
7
0.09
17.96
3.5
0
75.95
Trans Fat(g)
0
0
0.02
0.58
0
5.66
2.31
0
0
1.67
0.03
1.7
0.5
0
12.75
Chol(mg)
0
4.9
0.03
1.05
0
8.64
3.6
29.08
0.11
0.85
0
14.94
5.92
29.43
0
0
0
0
0
0
0
0.44
0
100.1
0.6
145.99
Water, Tap
Item Name
Coffee, Brewed
ounces)
Blueberries
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Item Name
Coffee, Brewed
ounces)
Blueberries
Water, Tap
Chicken Salad
super food 5
DA Plus 10 Page: 14
Nov 04, 2012

Item Name
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Item Name
Coffee, Brewed
ounces)
Blueberries
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Item Name
Coffee, Brewed
ounces)
Blueberries
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Item Name
Coffee, Brewed
ounces)
Mono Fat(g)
0
0
2.94
0
11.66
1
0
29.08
Omega-6(g)
0
0.01
Poly Fat(g)
0
0
1.79
0.04
3.77
2
0
29.43
Omega-3(g)
0
0
Trans Fat(g)
0
0
0
0
0
0
0
0
Diet Fiber(g)
0
0
Chol(mg)
0
0
39.95
0
0
0
0
145.99
Sugar(g)
0
18.82
0.06
0.79
0
13.07
5.58
0
0
0.8
0.03
3.64
0
0
23.99
Water(L)
0.24
0.21
0.04
0.06
0
1.62
0.34
0
0
0.28
0.01
0.13
0
0
2.48
Alcohol(g)
0
0
1.74
3.04
0
0.73
3.42
0
0
0
1.57
4.93
1
0
16.42
Thiamin(mg)
0.03
0.12
7.22
3.45
0
0.98
10.05
0
0
0.09
1.4
0
7
0
49.01
Ribo(mg)
0.18
0.57
0.06
0.01
0.47
0.12
0.15
0.47
0.24
0.06
0.07
0
0.22
0.71
3.03
Niacin(mg)
0.45
0.3
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0.13
0.03
0.1
0
0.06
0.08
0
0
0.04
0.11
0.04
0
0
0.61
Vit B12(g)
0
1.49
0.03
0.08
0
0.2
0.08
0
0
0.1
0.11
0.34
0.51
0
2.2
Fol (DFE)(g)
4.74
29.4
21.6
1.27
6.46
155.61
DA Plus 10 Page: 15
Nov 04, 2012

Item Name
Blueberries
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Item Name
Coffee, Brewed
ounces)
Blueberries
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Item Name
Coffee, Brewed
ounces)
Blueberries
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Niacin(mg)
0.3
1.58
0
6.61
1.21
0
0
9.39
0.73
1.01
0
0
21.6
Vit C(mg)
0
2.2
Vit B6(mg)
0.04
0.1
0
0.49
0.17
0
0
0.31
0
0.03
0
0
1.27
Vit D (ug)(g)
0
0
Vit B12(g)
0
0.01
0
0.31
0.02
0
0
1.62
0
0
3
0
6.46
Vit A (RAE)(g)
0
4.9
Fol (DFE)(g)
4.35
14.96
0
25.48
23.78
0
0
2.55
38.83
11.52
0
0
155.61
Vit A (IU)(IU)
0
17.15
7.03
0
0
1.46
7.38
0
0
2.72
4.18
0.25
0
0
25.22
Alpha-T(mg)
0.02
0
0
0
0
0
0
0
0
0
0
0
3
0
3
Calcium(mg)
4.74
487.55
2.17
2.64
0
52.78
1020.5
0
0
63.75
28.37
0
25
0
1,200.12
Iron(mg)
0.02
0.22
39.15
10.02
0
200.6
20393.8
0
0
241.86
564.48
0
500
0
21,967.05
Magn(mg)
7.11
46.55
0.41
0.22
0
2.04
2.26
0
0
0.75
0.84
0
0
0
6.55
4.35
22.44
14.22
38.22
49.86
14.22
7.11
4.25
17.92
94.68
300
21.33
1,080.89
0.2
1.18
0
1.47
0.37
0
0
0.83
1.6
1.02
1.08
0
8
4.35
42.68
4.74
27.3
17.64
4.74
2.37
28.05
10.45
86.4
40
7.11
329.49
DA Plus 10 Page: 16
Nov 04, 2012

Item Name
Coffee, Brewed
ounces)
Blueberries
Water, Tap
Chicken Salad
super food 5
Water, Tap
Water, Tap
Asparagus
super food 4
Water, Tap
Potas(mg)
116.13
624.75
Zinc(mg)
0.05
2.38
Sodium(mg)
4.74
188.65
55.83
165.44
4.74
318.5
407.2
4.74
2.37
300.05
150.83
201.6
300
7.11
2,659.28
0.12
0.77
0
2.22
0.33
0
0
1.18
0.4
0.94
0.6
0
8.98
0.73
294.8
14.22
287.56
911.58
14.22
7.11
419.9
1.49
46.8
95
21.33
2,308.13
DA Plus 10 Page: 17
Nov 04, 2012

Energy Balance for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 04, 2012
1526
1616
-90
Nov 05, 2012
874
1616
-742
Nov 06, 2012
1371
1616
-245
Total:
3771
4848
-1077
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
1506
1257
1616
-359
DA Plus 10 Page: 18

BasehartC WB4

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Nov 04, 2012

Candace Basehart, candacebasehart@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 04, 2012

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

168.0 - 243.0 115.96 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 04, 2012

Nov 04, 2012

2.0 cup eq.

0.9 cup eq.

1.5 cup eq.

0.2 cup eq.

3.0 cup eq.

0.4 cup eq.

5.0 oz. eq.

3.5 oz. eq.

Your results are based on a 1506 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

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

Nov 04, 2012

Intake Spreadsheet for Nov 04, 2012

1 item(s) Medium potato

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 05, 2012

Eggs, Scrambled, No Added Fat

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 06, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 05, 2012

Nov 06, 2012

Daily Caloric Summary

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