VillegasR WB4

Nov 04, 2012
ROSIO VILLEGAS, rrvillegas67@hotmail.com

Profile: Rosio Villegas , 3 Day Average
Profile
Active Profile:
Rosio Villegas
Height:
5 ft. 2 inches
Weight:
135.0 lbs.
Age:
24 years
BMI:
24.7
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2140 kcal
Protein
48.99 g
Carbohydrate
236.0 - 341.0 g
Fat, Total
46.0 - 81.0 g
No recommendation
Saturated Fat
< 21 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
18 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
8 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
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
963-1,391 kCal
10%-35%
214-749 kCal
20%-35%
428-749 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
59%
20%
24%
0%
1,118 kCal
373 kCal
460 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
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
0%
25%
50%
75%
100%
8%
9%
5%
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
2140 kcal
1,882.24 kcal
Protein
48.99 g
93.33 g
Carbohydrate
236.0 - 341.0 279.51 g

g
46.0 - 81.0 g 51.1 g
Fat, Total
88%
191%
Fat
Saturated Fat
< 21 g
16.97 g
81%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
18.08 g
9.45 g
0g
141.19 mg
Omega-6 Linoleic
12 g
8.54 g
Omega-3 Linolenic
1.1 g
0.6 g
Dietary Fiber, Total
25 g
49.16 g
Sugar, Total
140.08 g
Water
2.7 L
2.41 L
Alcohol
0g
Thiamin
1.1 mg
1.26 mg
115%
Riboflavin
1.1 mg
2.71 mg
246%
Niacin
14 mg
19.76 mg
141%
Vitamin B6
1.3 mg
2.16 mg
166%
Vitamin B12
2.4 g
3.72 g
155%
Folate (DFE)
400 g
477.38 g
119%
Vitamin C
75 mg
180 mg
240%
Vitamin D (ug)
15 g
6.71 g
Vitamin A (RAE)
700 g
1,255.25 g
179%
Vitamin A (IU)
2333 IU
17,569.6 IU
753%
Alpha-Tocopherol
15 mg
11.81 mg
Calcium
1000 mg
1,543.44 mg
Iron
18 mg
12.56 mg
Magnesium
310 mg
530.11 mg
Potassium
4700 mg
4,506.72 mg
47%
Essential Fatty Acids

71%
54%
Carbohydrates
197%
Other
89%
Vitamins
45%
79%
Minerals
154%
70%
171%
96%
DA Plus 10 Page: 5
Nov 04, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
8 mg
10.44 mg
131%
Sodium
1500 mg
2,051.03 mg
137%
DA Plus 10 Page: 6
Nov 04, 2012

MyPlate Analysis for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Grains
Goal*
7.0 oz. eq.
tips
Actual
5.8 oz. eq.
% Goal
82.5%
Vegetables
3.0 cup eq.
tips
3 cup eq.
100.9%
Fruits
2.0 cup eq.
tips
2.4 cup eq.
120.7%
Dairy
3.0 cup eq.
tips
3.2 cup eq.
107.4%
Protein Foods
6.0 oz. eq.
tips
6 oz. eq.
100%
466.2
160.7%
Empty Calories
290.0
Your results are based on a 2140 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 3.5 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 6.0 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
Oatmeal, Cooked with Milk
Bread, 100% Whole Wheat
Meal
Breakfast
Breakfast
Juice, Orange, Fresh Squeezed

Chicken, Breast, Meat and Skin, Boneless,
Roasted
Spinach, Chopped, Raw
Water, Tap
Milk, Chocolate, Whole
Tomatoes, Red
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Beans, Pinto, Boiled

Milk, Chocolate, Reduced Fat
MISSION FOODS Tortilla, Whole Wheat,
Reduced Carb 10 inch (FS)
Water, Tap
Water, Tap
Apple, Medium
Dinner
Snacks
Snacks
Banana
Snacks
Yogurt, Vanilla, Low Fat (11 grams protein per

8 ounce)
Snacks
Item Name
Roasted
Water, Tap
Tomatoes, Red
Water, Tap
Water, Tap
Apple, Medium
Dinner
Dinner
Dinner
Quantity
1 cup(s)
2 slice(s) - 3 3/4
in. x 5 in. x 1/2
in.
8 fluid ounce(s)
3 ounce(s)
Wt(g)
234
88
Kcal(kcal)
234
239.36
248
85.05
111.6
167.55
3 cup(s)
8 fluid ounce(s)
8 fluid ounce(s)
1 item(s) Medium whole
(2 3/5 in.
diameter)
1 cup(s)
8 fluid ounce(s)
1 item(s) - 1
item is 1 tortilla
8 fluid ounce(s)
16 fluid ounce(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
1 item(s) Medium (7 in. to
7 7/8 in. long)
1 cup(s)
90
237
250
123
20.7
0
207.5
22.14
171
250
71
244.53
190
190
237
474
182
0
0
94.64
118
105.02
245
208.25
2,035.29
Sat Fat(g)
2.89
1.15
0.05
1.86
Protein(g)
12.26
7.36
1.74
25.34
Carb(g)
32.67
43.5
25.79
0
3,103.05
Fat(g)
6.29
5.43
0.5
6.62
2.57
0
7.93
1.08
15.41
7.47
8
3.27
0
25.85
4.78
44.84
30.33
29
0.35
0
8.48
0.25
1.11
4.75
4.5
0.06
0
5.26
0.03
0.23
2.94
1.5
0
0
0.47
103
0
0
25.13
325.91
0
0
0.31
42.03
0
0
0.05
18.13
DA Plus 10 Page: 8
Nov 04, 2012

Item Name
Banana
8 ounce)
Item Name
Roasted
Water, Tap
Tomatoes, Red
Water, Tap
Water, Tap
Apple, Medium
Banana
8 ounce)
Item Name
Roasted
Water, Tap
Tomatoes, Red
Water, Tap
Water, Tap
Apple, Medium
Banana
8 ounce)
Protein(g)
1.29
12.08
Carb(g)
26.95
33.81
Fat(g)
0.39
3.06
Sat Fat(g)
0.13
1.98
103
Mono Fat(g)
1.78
2.09
0.1
2.58
325.91
Poly Fat(g)
1
1.71
0.1
1.41
42.03
Trans Fat(g)
0
0
0
0
18.13
Chol(mg)
14.04
0.88
0
71.44
0.01
0
2.47
0.04
0.23
1.14
0
0.15
0
0.31
0.1
0.4
0.22
0
0
0
0
0
0
0
0
0
0
30
0
0
20
0
0
0
0.01
0.04
0.84
0
0
0.09
0.09
0.09
0
0
0
0
0
0
0
0
0
12.25
11.32
Omega-6(g)
0.9
1.58
0.07
1.2
5.67
Omega-3(g)
0
0.12
0.02
0.05
0
Diet Fiber(g)
3.28
6.07
0.5
0
148.61
Sugar(g)
11.14
6.89
20.83
0
0.02
0
0.19
0.1
0.17
0.2
0
0.12
0
0.12
0
0.23
0
0
1.98
0
2
1.48
15.39
1.75
21
0.38
0
23.85
3.23
0.58
23.88
0
0
0
0.08
0.05
0.06
0
0
0.02
0.03
0.02
0
0
4.37
3.07
0
0
0
18.91
14.43
33.81
4.63
0.75
60.88
157.93
DA Plus 10 Page: 9
Nov 04, 2012

Item Name
Roasted
Water, Tap
Tomatoes, Red
Water, Tap
Water, Tap
Apple, Medium
Banana
8 ounce)
Item Name
Roasted
Water, Tap
Tomatoes, Red
Water, Tap
Water, Tap
Apple, Medium
Banana
8 ounce)
Item Name
Roasted
Water(L)
0.18
0.03
0.22
0.05
Alcohol(g)
0
0
0
0
Thiamin(mg)
0.27
0.2
0.22
0
Ribo(mg)
0.41
0.16
0.07
0.1
0.08
0.24
0.21
0.12
0.11
0.21
0
0
0
0
0
0
0
0
0.07
0
0.09
0.05
0.33
0.11
0
0.17
0
0.41
0.02
0.11
0.46
0
0.24
0.47
0.16
0.09
0.19
0
0
0
0
0
0
0
0.03
0.04
0.1
0
0
0.05
0.09
0.49
2.58
Niacin(mg)
0.44
3.17
0.99
10.81
0
Vit B6(mg)
0.11
0.21
0.1
0.48
1.51
Vit B12(g)
0.77
0.03
0
0.27
2.53
Fol (DFE)(g)
16.38
29.92
74.4
3.4
0.65
0
0.31
0.73
0.54
0.41
0
0.18
0
0.1
0.1
0.39
0.06
0
0
0
0.82
0
0
0.82
0
174.6
0
12.5
18.45
294.12
5
0
0
0
0.17
0.78
0.26
0
0
0.08
0.43
0.11
0
0
0
0
1.3
0
0
5.46
23.6
26.95
19.27
Vit C(mg)
0.23
0
124
0
2.34
Vit D (ug)(g)
0
0
0
0.09
4.02
Vit A (RAE)(g)
95.94
5.28
24.8
23.81
684.78
Vit A (IU)(IU)
391.61
20.05
496
79.1
190.59
6.4
889.49
11,542.29
DA Plus 10 Page: 10
Nov 04, 2012

Item Name
Water, Tap
Tomatoes, Red
Water, Tap
Water, Tap
Apple, Medium
Banana
8 ounce)
Item Name
Roasted
Water, Tap
Tomatoes, Red
Water, Tap
Water, Tap
Apple, Medium
Banana
8 ounce)
Item Name
Roasted
Water, Tap
Tomatoes, Red
Vit C(mg)
25.29
0
2.25
16.85
1.37
0
0
Vit D (ug)(g)
0
0
3.25
0
0
3
0
Vit A (RAE)(g)
422.1
0
67.5
51.66
0
160
0
Vit A (IU)(IU)
8439.3
0
245
1024.59
0
567.5
0
0
0
8.37
10.27
1.96
0
0
0
0
0.06
0
0
5.46
3.54
29.4
0
0
98.28
75.52
105.35
190.59
Alpha-T(mg)
0.3
0.44
0.1
0.23
6.4
Calcium(mg)
259.74
44.88
27.28
11.91
889.49
Iron(mg)
1.43
2.36
0.5
0.91
11,542.29
Magn(mg)
72.54
85.36
27.28
22.96
1.83
0
0.17
0.66
1.61
0.1
0
89.1
7.11
280
12.3
78.66
272.5
100
2.44
0
0.6
0.33
3.57
0.6
0.72
71.1
2.37
32.5
13.53
85.5
35
0
0
0
0.33
0.12
0.05
7.11
14.22
10.92
5.9
418.95
0
0
0.22
0.31
0.17
2.37
4.74
9.1
31.86
39.2
5.94
Potas(mg)
421.2
330.88
496
208.37
1,640.58
Zinc(mg)
1.92
1.55
0.12
0.87
14.15
Sodium(mg)
332.28
589.6
2.48
60.38
535.41
502.2
2.37
417.5
291.51
745.56
4,998.93
0.48
0
1.02
0.21
1.68
11.1
71.1
7.11
150
6.15
1.71
2,171.84
DA Plus 10 Page: 11
Nov 04, 2012

Item Name
Water, Tap
Water, Tap
Apple, Medium
Banana
8 ounce)
Potas(mg)
422.5
0
Zinc(mg)
0.98
0
Sodium(mg)
165
600
2.37
4.74
194.74
422.44
536.55
0
0
0.07
0.18
2.03
7.11
14.22
1.82
1.18
161.7
4,998.93
11.1
2,171.84
DA Plus 10 Page: 12
Nov 04, 2012


Item Name
Meal
Breakfast
Breakfast
Quantity
1 cup(s)
2 slice(s) - 3 3/4
in. x 5 in. x 1/2
in.
8 fluid ounce(s)
1.5 cup(s) Chopped
2 cup(s)
1 item(s) Medium whole
(2 3/5 in.
diameter)
1 tablespoon(s)
16 fluid ounce(s)
1 cup(s) - Strips
or slices
3 ounce(s)
Wt(g)
234
88
Kcal(kcal)
234
239.36
Water, Tap
Broccoli
Breakfast
Lunch
237
136.5
0
46.41
60
123
13.8
22.14
15
474
122
66.45
0
50.02
85.05
167.55
12 fluid ounce(s)
8 fluid ounce(s)
1 item(s) - 1
item is 1 tortilla
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
8 fluid ounce(s)
7 7/8 in. long)
8 fluid ounce(s)
1 cup(s)
375
237
71
285
0
190
182
94.64
237
118
0
105.02
250
245
190
208.25
Snacks
0.25 cup(s) - 1
oz. is 23 whole
kernels
35.75
205.56
Protein(g)
12.26
7.36
0
3.85
1.72
1.08
0.47
0
1.13
101.32
Carb(g)
32.67
43.5
0
9.06
2.18
4.78
1.29
0
11.69
303.62
3,325.3
Fat(g)
6.29
5.43
0
0.51
0.23
0.25
6.78
0
0.29
64.2
2,118.2
Sat Fat(g)
2.89
1.15
0
0.05
0.04
0.03
0.93
0
0.05
19.35

Tomatoes, Red
Lunch
Lunch
Salad Dressing, Sesame Seed

Water, Tap
Carrots
Lunch
Lunch
Lunch

Roasted
Water, Tap
Apple, Medium
Dinner
Snacks
Water, Tap
Banana
Snacks
Snacks

8 ounce)
Almonds, Whole
Snacks
Snacks
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Water, Tap
Carrots
Dinner
Dinner
Dinner
DA Plus 10 Page: 13
Nov 04, 2012

Item Name
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Water, Tap
Carrots
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Water, Tap
Protein(g)
25.34
Carb(g)
0
Fat(g)
6.62
Sat Fat(g)
1.86
11.21
0
8
45.49
0
29
7.12
0
4.5
4.41
0
1.5
0.47
0
1.29
7.47
12.08
25.13
0
26.95
30.33
33.81
0.31
0
0.39
4.75
3.06
0.05
0
0.13
2.94
1.98
7.59
101.32
Mono Fat(g)
1.78
2.09
0
0.02
0.01
0.04
1.78
0
0.02
2.58
7.75
303.62
Poly Fat(g)
1
1.71
0
0.05
0.1
0.1
3.77
0
0.14
1.41
17.67
64.2
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
1.33
19.35
Chol(mg)
14.04
0.88
0
0
0
0
0
0
0
71.44
1.71
0
0
0.33
0
0
0
0
0
30
0
0
0.01
0
0.04
1.14
0.84
0.09
0
0.09
0.22
0.09
0
0
0
0
0
0
0
0
20
12.25
11.04
23.09
Omega-6(g)
0.9
1.58
0
0.02
0.02
0.1
3.48
0
12.44
4.32
13.42
Omega-3(g)
0
0.12
0
0.03
0.08
0
0.3
0
0.67
0.01
0.01
Diet Fiber(g)
3.28
6.07
0
3.55
1.32
1.48
0.15
0
56.43
0
148.61
Sugar(g)
11.14
6.89
0
2.32
0.25
3.23
1.25
0
159.1
DA Plus 10 Page: 14
Nov 04, 2012

Item Name
Carrots
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Water, Tap
Carrots
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Omega-6(g)
0.14
1.2
Omega-3(g)
0
0.05
Diet Fiber(g)
3.42
0
Sugar(g)
5.78
0
0.3
0
0
0
0
0
2.62
0
21
35.81
0
0
0.08
0
0.05
0.2
0.06
0.02
0
0.03
0
0.02
4.37
0
3.07
1.75
0
18.91
0
14.43
23.88
33.81
4.31
12.44
Water(L)
0.18
0.03
0.24
0.12
0.05
0.12
0.01
0.47
0.11
0.05
0
0.67
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
4.36
56.43
Thiamin(mg)
0.27
0.2
0
0.1
0.05
0.05
0
0
0.08
0
1.39
159.1
Ribo(mg)
0.41
0.16
0
0.16
0.11
0.02
0
0
0.07
0.1
0.31
0.24
0
0
0
0
0.17
0
0
0.69
0
0
0.16
0.24
0.09
0.21
0.19
0
0
0
0
0
0.03
0
0.04
0.11
0.1
0.05
0
0.09
0.46
0.49
0
2.81
Niacin(mg)
0.44
3.17
0
0.87
0.43
0.73
0
21.1
0
0
Vit B6(mg)
0.11
0.21
0
0.24
0.12
0.1
0
2.24
0.08
1.27
Vit B12(g)
0.77
0.03
0
0
0
0
0
4.43
0.36
3.17
Fol (DFE)(g)
16.38
29.92
0
86
116.4
18.45
0
380.11
DA Plus 10 Page: 15
Nov 04, 2012

Item Name
Water, Tap
Carrots
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Water, Tap
Carrots
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Niacin(mg)
0
1.2
10.81
Vit B6(mg)
0
0.17
0.48
Vit B12(g)
0
0
0.27
Fol (DFE)(g)
0
23.18
3.4
0.61
0
0
0.09
0
0
1.24
0
0
7.5
0
0
0.17
0
0.78
0.41
0.26
0.08
0
0.43
0.06
0.11
0
0
0
0.82
1.3
5.46
0
23.6
5
26.95
1.21
21.1
Vit C(mg)
0.23
0
0
121.76
16.86
16.85
0
0
7.2
0
0.05
2.24
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0.09
0
4.43
Vit A (RAE)(g)
95.94
5.28
0
42.31
281.4
51.66
0.3
0
1018.7
23.81
17.88
380.11
Vit A (IU)(IU)
391.61
20.05
0
850.39
5626.2
1024.59
5.4
0
20381.3
79.1
0
0
0
4.5
0
0
240
0
0
851.25
0
0
8.37
0
10.27
0
1.96
0
0
0
3
0.06
5.46
0
3.54
160
29.4
98.28
0
75.52
567.5
105.35
0
183.5
Alpha-T(mg)
0.3
0.44
0
1.06
1.22
0.66
15.59
0
7.65
Calcium(mg)
259.74
44.88
7.11
64.16
59.4
12.3
1,842.44
0
1,957.81
Iron(mg)
1.43
2.36
0
1
1.63
0.33
12.35
0.36
30,076.89
Magn(mg)
72.54
85.36
2.37
28.67
47.4
13.53
560.42
DA Plus 10 Page: 16
Nov 04, 2012

Item Name
Water, Tap
Carrots
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Item Name
Water, Tap
Broccoli
Tomatoes, Red
Water, Tap
Carrots
Roasted
Water, Tap
Apple, Medium
Water, Tap
Banana
8 ounce)
Almonds, Whole
Alpha-T(mg)
0.75
0
0.81
0.23
Calcium(mg)
2.85
14.22
40.26
11.91
Iron(mg)
0.09
0
0.37
0.91
Magn(mg)
0
4.74
14.64
22.96
0.15
0
0
408.75
7.11
100
0.9
0
0.72
52.5
2.37
0
0.33
0
0.12
0.1
0.05
10.92
7.11
5.9
272.5
418.95
0.22
0
0.31
0.6
0.17
9.1
2.37
31.86
35
39.2
9.37
15.59
Potas(mg)
421.2
330.88
2.37
431.34
334.8
291.51
23.55
4.74
390.4
208.37
94.38
1,842.44
Zinc(mg)
1.92
1.55
0
0.56
0.32
0.21
0.01
0
0.29
0.87
1.33
12.35
Sodium(mg)
332.28
589.6
7.11
45.05
47.4
6.15
150
14.22
84.18
60.38
95.81
560.42
633.75
2.37
0
1.46
0
0
247.5
7.11
600
194.74
2.37
422.44
422.5
536.55
0.07
0
0.18
0.98
2.03
1.82
7.11
1.18
165
161.7
252.04
4,905.92
1.1
11.55
0.36
2,528.15
DA Plus 10 Page: 17
Nov 04, 2012


Item Name
Meal
Breakfast
Breakfast
Water, Tap
Roasted
Broccoli
Breakfast
Lunch
Lunch
Wt(g)
234
88
Kcal(kcal)
234
239.36
237
250
85.05
0
190
167.55
90
136.5
20.7
46.41
250
35.75
190
205.56
118
105.02
182
94.64
0
1,493.24
Sat Fat(g)
2.89
1.15
0
2.94
1.86

Almonds, Whole
Dinner
Snacks
Banana
Snacks
Apple, Medium
Snacks
Water, Tap
Snacks
3 cup(s)
1.5 cup(s) Chopped
8 fluid ounce(s)
0.25 cup(s) - 1
oz. is 23 whole
kernels
7 7/8 in. long)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
16 fluid ounce(s)
Protein(g)
12.26
7.36
0
7.47
25.34
Carb(g)
32.67
43.5
0
30.33
0
474
2,180.3
Fat(g)
6.29
5.43
0
4.75
6.62
2.57
3.85
7.47
7.59
1.29
0.47
0
75.68
Mono Fat(g)
1.78
2.09
0
1.14
2.58
3.27
9.06
30.33
7.75
26.95
25.13
0
208.98
Poly Fat(g)
1
1.71
0
0.22
1.41
0.35
0.51
4.75
17.67
0.39
0.31
0
47.06
Trans Fat(g)
0
0
0
0
0
0.06
0.05
2.94
1.33
0.13
0.05
0
13.41
Chol(mg)
14.04
0.88
0
20
71.44
0.01
19.84
0.15
9.26
0
0.01
0
126.36
Item Name
Water, Tap
Roasted
Broccoli
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Item Name
Water, Tap
Roasted
Dinner
Dinner
Quantity
1 cup(s)
2 slice(s) - 3 3/4
in. x 5 in. x 1/2
in.
8 fluid ounce(s)
8 fluid ounce(s)
3 ounce(s)
DA Plus 10 Page: 18
Nov 04, 2012

Item Name
Broccoli
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Item Name
Water, Tap
Roasted
Broccoli
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Item Name
Water, Tap
Roasted
Broccoli
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Item Name
Water, Tap
Roasted
Broccoli
Mono Fat(g)
0.02
1.14
11.04
0.04
0.01
0
19.84
Omega-6(g)
0.9
1.58
0
0.2
1.2
Poly Fat(g)
0.05
0.22
4.32
0.09
0.09
0
9.26
Omega-3(g)
0
0.12
0
0
0.05
Trans Fat(g)
0
0
0.01
0
0
0
0.01
Diet Fiber(g)
3.28
6.07
0
1.75
0
Chol(mg)
0
20
0
0
0
0
126.36
Sugar(g)
11.14
6.89
0
23.88
0
0.02
0.02
0.2
4.31
0.05
0.08
0
8.57
Water(L)
0.18
0.03
0.24
0.21
0.05
0.12
0.03
0
0
0.03
0.02
0
0.38
Alcohol(g)
0
0
0
0
0
1.98
3.55
1.75
4.36
3.07
4.37
0
30.17
Thiamin(mg)
0.27
0.2
0
0.11
0
0.38
2.32
23.88
1.39
14.43
18.91
0
103.21
Ribo(mg)
0.41
0.16
0
0.46
0.1
0.08
0.12
0.21
0
0.09
0.16
0.47
1.83
Niacin(mg)
0.44
3.17
0
0.41
10.81
0
0
0
0
0
0
0
0
Vit B6(mg)
0.11
0.21
0
0.06
0.48
0.07
0.1
0.11
0.08
0.04
0.03
0
1
Vit B12(g)
0.77
0.03
0
0.82
0.27
0.17
0.16
0.46
0.36
0.09
0.05
0
2.41
Fol (DFE)(g)
16.38
29.92
0
5
3.4
0.65
0.87
18.92
0.18
0.24
1.89
0
0
2.72
174.6
86
367.23
DA Plus 10 Page: 19
Nov 04, 2012

Item Name
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Item Name
Water, Tap
Roasted
Broccoli
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Item Name
Water, Tap
Roasted
Broccoli
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Item Name
Water, Tap
Roasted
Broccoli
Niacin(mg)
0.41
1.21
0.78
0.17
0
18.92
Vit C(mg)
0.23
0
0
0
0
Vit B6(mg)
0.06
0.05
0.43
0.08
0
1.89
Vit D (ug)(g)
0
0
0
3
0.09
Vit B12(g)
0.82
0
0
0
0
2.72
Vit A (RAE)(g)
95.94
5.28
0
160
23.81
Fol (DFE)(g)
5
17.88
23.6
5.46
0
367.23
Vit A (IU)(IU)
391.61
20.05
0
567.5
79.1
25.29
121.76
0
0
10.27
8.37
0
165.92
Alpha-T(mg)
0.3
0.44
0
0.1
0.23
0
0
3
0
0
0
0
6.09
Calcium(mg)
259.74
44.88
7.11
272.5
11.91
422.1
42.31
160
0
3.54
5.46
0
918.45
Iron(mg)
1.43
2.36
0
0.6
0.91
8439.3
850.39
567.5
0.36
75.52
98.28
0
11,089.6
Magn(mg)
72.54
85.36
2.37
35
22.96
1.83
1.06
0.1
9.37
0.12
0.33
0
13.89
Potas(mg)
421.2
330.88
2.37
422.5
208.37
89.1
64.16
272.5
94.38
5.9
10.92
14.22
1,147.31
Zinc(mg)
1.92
1.55
0
0.98
0.87
2.44
1
0.6
1.33
0.31
0.22
0
11.19
Sodium(mg)
332.28
589.6
7.11
165
60.38
71.1
28.67
35
95.81
31.86
9.1
4.74
494.51
502.2
431.34
422.5
3,615.32
0.48
0.56
0.98
8.67
71.1
45.05
165
1,453.1
DA Plus 10 Page: 20
Nov 04, 2012

Item Name
Almonds, Whole
Banana
Apple, Medium
Water, Tap
Potas(mg)
252.04
422.44
194.74
4.74
3,615.32
Zinc(mg)
1.1
0.18
0.07
0
8.67
Sodium(mg)
0.36
1.18
1.82
14.22
1,453.1
DA Plus 10 Page: 21
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
2037
1616
421
Nov 05, 2012
2118
1616
502
Nov 06, 2012
1494
1616
-122
Total:
5649
4848
801
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2140
1883
1616
267
DA Plus 10 Page: 22

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Nov 04, 2012

ROSIO VILLEGAS, rrvillegas67@hotmail.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

236.0 - 341.0 279.51 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 04, 2012

Nov 04, 2012

3.0 cup eq.

2.0 cup eq.

2.4 cup eq.

3.0 cup eq.

3.2 cup eq.

6.0 oz. eq.

Your results are based on a 2140 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

Juice, Orange, Fresh Squeezed

Beans, Pinto, Boiled

Yogurt, Vanilla, Low Fat (11 grams protein per

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 05, 2012

Spinach, Chopped, Raw

Salad Dressing, Sesame Seed

Chicken, Breast, Meat and Skin, Boneless,

Milk, Chocolate, Reduced Fat

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 06, 2012

Milk, Chocolate, Reduced Fat

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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