FelipeP WB4

Nov 04, 2012
Paul Nikko Felipe, nikkofelipe@gmail.com

Profile: Paul Felipe, 3 Day Average
Profile
Active Profile:
Paul Felipe
Height:
5 ft. 8 inches
Weight:
148.0 lbs.
Age:
20 years
BMI:
22.5
Gender:
Male
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2544 kcal
Protein
53.71 g
Carbohydrate
281.0 - 406.0 g
Fat, Total
55.0 - 97.0 g
No recommendation
Saturated Fat
< 25 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 04, 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
400 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 04, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,250
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,145-1,654 kCal
10%-35%
254-890 kCal
20%-35%
509-890 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
53%
17%
34%
0%
933 kCal
303 kCal
608 kCal
0 kCal
DA Plus 10 Page: 3
Nov 04, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
13%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
7%
10%
0%
4%
* 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 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2544 kcal
1,771.47 kcal
Protein
53.71 g
75.69 g
Carbohydrate
281.0 - 406.0 233.36 g

g
55.0 - 97.0 g 67.56 g
Fat, Total
70%
141%
Fat
Saturated Fat
< 25 g
14.47 g
58%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
25.02 g
19.79 g
0.2 g
159.54 mg
Omega-6 Linoleic
17 g
17.16 g
101%
Omega-3 Linolenic
1.6 g
1.98 g
124%
Dietary Fiber, Total
38 g
23.52 g
Sugar, Total
136.67 g
Water
3.7 L
2.76 L
Alcohol
0g
Thiamin
1.2 mg
1.06 mg
Riboflavin
1.3 mg
1.7 mg
Niacin
16 mg
14.73 mg
Vitamin B6
1.3 mg
1.81 mg
139%
Vitamin B12
2.4 g
6.61 g
276%
Folate (DFE)
400 g
385.9 g
Vitamin C
90 mg
178.61 mg
Vitamin D (ug)
15 g
4.79 g
Vitamin A (RAE)
900 g
939.71 g
104%
Vitamin A (IU)
3000 IU
15,629.49 IU
521%
Alpha-Tocopherol
15 mg
12.72 mg
Calcium
1000 mg
879.69 mg
Iron
8 mg
11.18 mg
Magnesium
400 mg
328.96 mg
Potassium
4700 mg
2,974.92 mg
53%
Essential Fatty Acids
Carbohydrates
62%
Other
75%
Vitamins
88%
131%
92%
96%
198%
32%
85%
Minerals
88%
140%
82%
63%
DA Plus 10 Page: 5
Nov 04, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
11 mg
15.8 mg
144%
Sodium
1500 mg
1,533.69 mg
102%
DA Plus 10 Page: 6
Nov 04, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
9.0 oz. eq.
tips
Actual
0.5 oz. eq.
% Goal
6%
Vegetables
3.5 cup eq.
tips
0 cup eq.
0%
Fruits
2.0 cup eq.
tips
2.2 cup eq.
109.4%
Dairy
3.0 cup eq.
tips
1.2 cup eq.
41.3%
Protein Foods
6.5 oz. eq.
tips
2.9 oz. eq.
44.4%
108.3
26.4%
Empty Calories
410.0
Your results are based on a 2544 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.5 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 8.0 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 01, 2012

Item Name
Water, Tap
CHOBANI Yogurt, Greek, Vanilla
Meal
Breakfast
Breakfast
Strawberries
Breakfast
Nuts, Walnut, English, Halves
Breakfast
Juice, Cranberry, Unsweetened

Roasted Veggies
Soup, Chicken Noodle, Condensed, Prepared
with Water
Mongolian BBQ
Water, Tap
Oyster, Eastern, Wild, Raw
Super Food 2
Super Food 3
Water, Tap
Dates, Domestic, Chopped
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Milk, Low Fat, 1%
Snacks
Item Name
Water, Tap
Strawberries
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Lunch
Lunch
Lunch
Quantity
16 fluid ounce(s)
6 ounce(s) - 1
Serving Per
Container1
Serving Per
Container
0.5 cup(s) Whole
0.25 cup(s) (1/4) cup
shelled, 50
halves
26 ounce(s)
164.3 gram(s)
1 cup(s)
250 gram(s)
30 fluid ounce(s)
2 ounce(s)
170.1 gram(s)
118 gram(s)
16 fluid ounce(s)
0.25 cup(s) pitted, chopped
8 fluid ounce(s)
- 8 fl oz is 1 cup
Wt(g)
474
170
Kcal(kcal)
0
120
72
23.04
25
163.5
737.09
164.3
248
339.06
63.45
62
250
888.75
56.69
170
118
474
44.5
293.11
0
28.91
150
105.02
0
125.49
244
102.48
Protein(g)
0
16
0.48
3.81
2.87
4.97
3.15
Carb(g)
0
13
5.53
3.43
89.92
8.82
7.32
4,136.33
Fat(g)
0
0
0.22
16.3
0.96
1.16
2.36
1,576.06
Sat Fat(g)
0
0
0.01
1.53
0.07
0.22
0.65
24.59
0
3.24
16
1.29
0
1.09
8.22
85.71
Mono Fat(g)
0
6.3
33.28
0
1.54
20
26.95
0
33.39
12.18
255.36
Poly Fat(g)
0
14.68
7.04
0
0.97
0
0.39
0
0.17
2.37
31.93
Trans Fat(g)
0
0.2
1.98
0
0.27
0
0.13
0
0.01
1.54
6.42
Chol(mg)
0
142.74
DA Plus 10 Page: 8
Nov 04, 2012

Item Name
Strawberries
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Strawberries
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Strawberries
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Mono Fat(g)
0
0.03
2.23
0.17
0.46
1.04
Poly Fat(g)
0
0.11
11.79
0.52
0.38
0.65
Trans Fat(g)
0
0
0
0
0
0.01
Chol(mg)
0
0
0
0
0
12.4
1.5
0
0.14
0
0.04
0
0.02
0.68
6.3
Omega-6(g)
0
0
0.06
9.52
0.31
0.3
0.6
0.74
0
0.3
0
0.09
0
0.01
0.09
14.68
Omega-3(g)
0
0
0.05
2.27
0.21
0.07
0.04
0.17
0
0.02
0
0
0
0
0
0.2
Diet Fiber(g)
0
0
1.44
1.67
0.74
4.33
0.5
95.46
0
22.68
0
0
0
0
12.2
142.74
Sugar(g)
0
13
3.52
0.65
89.19
1.88
0.67
0.69
0
0.02
0
0.05
0
0.01
0.07
11.64
Water(L)
0.47
0
0.07
0
0.64
0.07
0.23
0.04
0
0.05
0
0.03
0
0
0.01
2.77
Alcohol(g)
0
0
0
0
0
0
0
2.57
0
0
0
3.07
0
3.56
0
17.87
Thiamin(mg)
0
0
0.02
0.09
0.07
0.05
0.14
3.21
0
0.35
20
14.43
0
28.19
12.69
187.78
Ribo(mg)
0
0
0.02
0.04
0.13
0.06
0.11
0.15
0.89
0.05
3.36
0
0
0
0
0.38
0
0.01
0.86
0.28
0
0.05
1.26
DA Plus 10 Page: 9
Nov 04, 2012

Item Name
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Strawberries
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Strawberries
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Strawberries
Water(L)
0
0.09
0.47
0.01
0.22
3.36
Niacin(mg)
0
0
0.28
0.28
0.67
0.47
1.34
Alcohol(g)
0
0
0
0
0
0
Vit B6(mg)
0
0
0.03
0.13
0.38
0.14
0.05
Thiamin(mg)
0
0.04
0
0.02
0.05
0.86
Vit B12(g)
0
0
0
0
0
0
0.05
Ribo(mg)
0
0.09
0
0.03
0.45
1.26
Fol (DFE)(g)
0
0
17.28
24.5
7.37
47.76
29.76
4.22
0
0.52
0
0.78
0
0.57
0.23
9.36
Vit C(mg)
0
0
42.34
0.32
68.55
26.72
0
0.29
0
0.02
0
0.43
0
0.07
0.09
1.65
Vit D (ug)(g)
0
0
0
0
0
0
0
1.48
0
4.96
0
0
0
0
1.15
7.64
Vit A (RAE)(g)
0
0
0.72
0.25
14.74
373.77
27.28
180.78
0
3.97
0
23.6
0
8.45
12.2
355.67
Vit A (IU)(IU)
0
0
8.64
5
331.69
10181
498.48
9.94
0
0
0
10.27
0
0.18
0
158.31
Alpha-T(mg)
0
0
0.21
11.28
0.21
0
0.01
0
0
0
0
2.93
3.16
Calcium(mg)
14.22
200
11.52
986.39
8.64
0
7.37
0
3.54
0
0
141.52
577.82
Iron(mg)
0
0
0.3
12.03
63.93
0
24.95
0
75.52
0
4.45
478.24
11,671.89
Magn(mg)
4.74
0
9.36
262.16
DA Plus 10 Page: 10
Nov 04, 2012

Item Name
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Strawberries
Roasted Veggies
with Water
Mongolian BBQ
Water, Tap
Super Food 2
Super Food 3
Water, Tap
Milk, Low Fat, 1%
Alpha-T(mg)
0.17
8.85
1.04
0.07
Calcium(mg)
24.5
58.97
27.27
14.88
Iron(mg)
0.73
1.84
1.07
1.64
Magn(mg)
39.5
44.23
12.22
9.92
0.29
0
0.48
0
0.12
0
0.02
0.02
11.28
Potas(mg)
4.74
0
110.16
110.25
567.56
205.64
54.56
32.44
26.66
33.45
200
5.9
14.22
17.35
305
986.39
Zinc(mg)
0
0
0.1
0.77
0.74
0.26
0.4
3.01
0
2.61
0
0.31
0
0.45
0.07
12.03
Sodium(mg)
14.22
75
0.72
0.5
14.74
171.8
865.52
40.53
8.89
10.2
0
31.86
4.74
19.14
26.84
262.16
239.27
8.89
88.44
0
422.44
4.74
291.92
366
2,474.6
2.6
0
22.28
0
0.18
0
0.13
1.02
28.48
351.39
26.66
48.19
75
1.18
14.22
0.89
107.36
1,767.39
DA Plus 10 Page: 11
Nov 04, 2012


Item Name
Super Food 7
Super Food 6
Water, Tap
Soymilk, Calcium Fortified
super food 10
Super Food 9
Paste, Tomato, Canned, without Salt Added
Super Food 8
Super Food 4
Oyster, Pacific, Raw
Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added
Vitamin A & Vitamin D
Peanuts, All Types, Oil Roasted, Salted
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Super Food 8
Super Food 4
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Super Food 8
Super Food 4
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Snacks
Snacks
Quantity
86 gram(s)
34.5 gram(s)
12 fluid ounce(s)
8 fluid ounce(s)
182 gram(s)
57 gram(s)
2 tablespoon(s)
122 gram(s)
131 gram(s)
1 ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
0.25 cup(s) chopped,
halves, or whole
200 gram(s)
Protein(g)
6.72
7.27
0
6.37
29.48
3.01
1.38
1.13
1.23
2.68
8.05
Carb(g)
31.18
7.31
0
12.05
2.57
28.24
6.05
11.69
15.39
1.4
11.71
200
1,753.35
Fat(g)
12.43
17.96
0
3.6
31.5
10.97
0.15
0.29
0.16
0.65
4.83
10.09
2.18
79.6
Mono Fat(g)
2.5
11.17
0
0.94
8.64
2.94
0.02
0.02
0.03
0.1
37.13
5.49
45.68
178.77
Poly Fat(g)
0.42
4.48
0
2.1
14.94
5.53
0.05
0.14
0.03
0.25
33.78
18.9
0.66
102.1
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0.21
Snacks
Wt(g)
86
34.5
355.5
245
182
57
32
122
131
28.35
244
Kcal(kcal)
259.18
205.27
0
105.35
416.78
224.01
26.24
50.02
61.57
22.96
122
36
215.64
178
1,887.03
Sat Fat(g)
5.59
1.39
0
0.5
5.66
2.02
0.03
0.05
0.02
0.14
3.07
3.13
0.22
21.83
Chol(mg)
31.9
0
0
0
100.1
22.8
0
0
0
14.17
188.49
DA Plus 10 Page: 12
Nov 04, 2012

Item Name
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Super Food 8
Super Food 4
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Super Food 8
Super Food 4
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Super Food 8
Mono Fat(g)
1.37
Poly Fat(g)
0.18
Trans Fat(g)
0.21
Chol(mg)
19.52
9.35
0.06
37.13
Omega-6(g)
0.3
4.48
0
1.43
13.07
4.83
0.05
0.14
0.02
0
0.15
5.51
0.15
33.78
Omega-3(g)
0.05
0
0
0.18
1.62
0.7
0
0
0.01
0
0.02
0
0
0.21
Diet Fiber(g)
3
3.76
0
0.49
0.73
0.97
1.31
3.42
3.14
0
0
0
0
188.49
Sugar(g)
3.93
1.7
0
8.94
0.98
15.42
3.9
5.78
12.25
0
12.35
5.44
0.09
30
Water(L)
0.02
0
0.36
0.22
0.12
0.01
0.02
0.11
0.11
0.02
0.22
0.01
0.05
2.66
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
3.38
5.2
25.4
Thiamin(mg)
0.13
0.03
0
0.07
0.06
0.09
0.02
0.08
0.11
0
0.1
1.5
24.46
91.21
Ribo(mg)
0.1
0.33
0
0.45
0.2
0.1
0.05
0.07
0.05
0.07
0.45
0
0.15
1.36
Niacin(mg)
1.24
1.23
0
1.04
6.61
0.78
0.98
1.2
20.56
0
0
0
Vit B6(mg)
0.01
0.04
0
0.08
0.49
0.02
0.07
0.17
1.96
0.03
0.06
0.78
Vit B12(g)
0.07
0
0
2.08
0.31
0.05
0
0
8.34
0.03
0.15
2.05
Fol (DFE)(g)
3.19
18.28
0
22.05
25.48
41.61
3.84
23.18
275.17
DA Plus 10 Page: 13
Nov 04, 2012

Item Name
Super Food 4
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Super Food 8
Super Food 4
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Super Food 8
Super Food 4
Super Food 3
Item Name
Super Food 7
Super Food 6
Water, Tap
super food 10
Super Food 9
Niacin(mg)
0.37
0.57
0.22
Vit B6(mg)
0.08
0.01
0.09
Vit B12(g)
0
4.54
1.29
Fol (DFE)(g)
39.3
2.83
12.2
4.98
1.33
20.56
Vit C(mg)
0
0
0
0
1.46
0.51
7.01
7.2
69.69
2.27
0.49
0.17
0.73
1.96
Vit D (ug)(g)
0.17
0
0
2.69
0
0.06
0
0
0
2.27
2.93
0
0
8.34
Vit A (RAE)(g)
106.14
0
0
134.75
52.78
3.99
24.32
1018.7
14.41
22.96
134.2
43.2
40
275.17
Vit A (IU)(IU)
389.47
0.34
0
453.25
200.6
14.25
488
20381.3
294.75
76.54
463.6
0.29
17.4
106.31
Alpha-T(mg)
0.08
8.21
0
0.27
2.04
0.89
1.38
0.81
0.24
0
0.07
0
0
8.12
Calcium(mg)
28.42
92.11
10.67
301.35
38.22
19.95
11.52
40.26
52.4
2.27
292.8
0
6
1,518.25
Iron(mg)
1.19
1.32
0
1.03
1.47
1.14
0.95
0.37
0.13
1.45
0.05
0
128
22,890.1
Magn(mg)
2.61
96.94
3.55
36.75
27.3
5.7
13.44
14.64
13.1
6.24
26.84
2.5
0.2
16.69
Potas(mg)
40.02
245.64
3.55
298.9
318.5
54.72
3,279.91
21.96
10
921.93
Zinc(mg)
0.15
1.14
0
0.64
2.22
0.72
12.82
0.55
0.52
10.17
Sodium(mg)
333.09
116.96
10.67
115.15
287.56
198.93
1,463.34
63.36
54
364.48
DA Plus 10 Page: 14
Nov 04, 2012

Item Name
Super Food 8
Super Food 4
Super Food 3
Potas(mg)
324.48
390.4
237.11
47.62
341.6
Zinc(mg)
0.2
0.29
0.09
4.71
1.17
Sodium(mg)
18.88
84.18
0
30.05
114.68
261.36
716
3,279.91
1.18
0.3
12.82
151.2
2
1,463.34
DA Plus 10 Page: 15
Nov 04, 2012


Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Pastry, Danish, Cheese, Ready to Eat
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Quantity
86 gram(s)
12 fluid ounce(s)
118 gram(s)
8 fluid ounce(s)
214 gram(s)
164.3 gram(s)
26 fluid ounce(s)
250 gram(s)
1 item(s)
30 fluid ounce(s)
20 fluid ounce(s)
181 gram(s)
118 gram(s)
Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Protein(g)
6.72
2.6
1.29
6.37
7.18
4.97
0
24.59
5.83
0
0
0.92
1.29
61.77
Mono Fat(g)
2.5
0.13
0.04
0.94
10.4
0.46
0
1.5
15.6
0
0
0.03
0.04
31.62
Carb(g)
31.18
38.69
26.95
12.05
31.16
8.82
0
33.28
28.69
0
0
28.16
26.95
265.94
Poly Fat(g)
0.42
0.15
0.09
2.1
4.45
0.38
0
0.74
2.42
0
0
0.07
0.09
10.91
Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Wt(g)
86
372
118
245
214
164.3
770.25
250
91
888.75
592.5
181
118
4,090.8
Fat(g)
12.43
0.74
0.39
3.6
18.07
1.16
0
7.04
24.62
0
0
0.2
0.39
68.64
Trans Fat(g)
0
0
0
0
0
0
0
0.17
0
0
0
0
0
0.17
Kcal(kcal)
259.18
167.4
105.02
105.35
291.12
63.45
0
293.11
353.08
0
0
108.6
105.02
1,851.33
Sat Fat(g)
5.59
0.09
0.13
0.5
1.38
0.22
0
1.98
5.12
0
0
0.01
0.13
15.17
Chol(mg)
31.9
0
0
0
0
0
0
95.46
20.02
0
0
0
0
147.38
DA Plus 10 Page: 16
Nov 04, 2012

Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Omega-6(g)
0.3
0.11
0.05
1.43
4.43
0.3
0
0.69
2.42
0
0
0.04
0.05
9.83
Water(L)
0.02
0.33
0.09
0.22
0.16
0.07
0.77
0.15
0.03
0.89
0.59
0.15
0.09
3.55
Niacin(mg)
1.24
1.49
0.78
1.04
1.18
0.47
0
4.22
2.55
0
0
0.51
0.78
14.27
Omega-3(g)
0.05
0.04
0.03
0.18
0.02
0.07
0
0.04
0
0
0
0.03
0.03
0.5
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.01
0.15
0.43
0.08
0.11
0.14
0
0.29
0.05
0
0
0.14
0.43
1.83
Diet Fiber(g)
3
0.74
3.07
0.49
7.66
4.33
0
2.57
0
0
0
2.35
3.07
27.28
Thiamin(mg)
0.13
0.33
0.04
0.07
0.04
0.05
0
0.38
0.26
0
0
0.18
0.04
1.53
Vit B12(g)
0.07
0
0
2.08
0
0
0
1.48
0.23
0
0
0
0
3.86
Sugar(g)
3.93
31.25
14.43
8.94
20.33
1.88
0
3.21
6.8
0
0
25.81
14.43
131.01
Ribo(mg)
0.1
0.11
0.09
0.45
0.35
0.06
0
0.28
0.21
0
0
0.04
0.09
1.78
Fol (DFE)(g)
3.19
111.6
23.6
22.05
22.42
47.76
0
180.78
82.81
0
0
9.05
23.6
526.85
DA Plus 10 Page: 17
Nov 04, 2012

Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Item Name
Super Food 7
Juice, Orange
Super Food 3
Super Food 5
Roasted Veggies
Water, Tap
Mongolian BBQ
Water, Tap
Water, Tap
Super Food 1
Super Food 3
Vit C(mg)
0
186
10.27
0
8.37
26.72
0
9.94
2.64
0
0
17.01
10.27
271.22
Alpha-T(mg)
0.08
0.15
0.12
0.27
8.08
1.04
0
0.29
0
0
0
0.04
0.12
10.18
Potas(mg)
40.02
744
422.44
298.9
434.1
205.64
7.7
239.27
116.48
8.89
5.92
224.44
422.44
3,170.24
Vit D (ug)(g)
0.17
0
0
2.69
0
0
0
0.21
0
0
0
0
0
3.08
Calcium(mg)
28.42
40.92
5.9
301.35
121.96
27.27
23.11
32.44
70.07
26.66
17.78
28.96
5.9
730.74
Zinc(mg)
0.15
0.19
0.18
0.64
1.13
0.26
0
2.6
0.63
0
0
0.18
0.18
6.12
Vit A (RAE)(g)
106.14
37.2
3.54
134.75
5.46
373.77
0
8.64
44.59
0
0
5.43
3.54
723.05
Iron(mg)
1.19
0.74
0.31
1.03
1.33
1.07
0
3.01
1.85
0
0
0.51
0.31
11.34
Sodium(mg)
333.09
3.72
1.18
115.15
4.06
171.8
23.11
351.39
319.41
26.66
17.78
1.81
1.18
1,370.33
Vit A (IU)(IU)
389.47
744
75.52
453.25
98.6
10181
0
63.93
154.7
0
0
90.5
75.52
12,326.49
Magn(mg)
2.61
40.92
31.86
36.75
98.38
12.22
7.7
40.53
15.47
8.89
5.92
27.15
31.86
360.26
DA Plus 10 Page: 18
Nov 04, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
1575
1772
-197
Nov 02, 2012
1887
1772
115
Nov 03, 2012
1850
1772
78
Total:
5312
5316
-4
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2544
1771
1772
-1
DA Plus 10 Page: 19

FelipeP WB4

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Nov 04, 2012

Paul Nikko Felipe, nikkofelipe@gmail.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

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

281.0 - 406.0 233.36 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 04, 2012

Nov 04, 2012

3.5 cup eq.

2.0 cup eq.

2.2 cup eq.

3.0 cup eq.

1.2 cup eq.

6.5 oz. eq.

2.9 oz. eq.

Your results are based on a 2544 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 04, 2012

Intake Spreadsheet for Nov 01, 2012

Nuts, Walnut, English, Halves

Juice, Cranberry, Unsweetened

Milk, Low Fat, 1%

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 02, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 03, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 01, 2012

Nov 02, 2012

Nov 03, 2012

Daily Caloric Summary

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