HsiehB WB4

May 09, 2013
Blanca Hsieh, santoscarlos06@gmail.com

Profile: Blanca's Diet , 3 Day Average
Profile
Active Profile:
Blanca's Diet
Height:
5 ft. 1 inches
Weight:
116.0 lbs.
Age:
27 years
BMI:
21.9
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Very Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2764 kcal
Protein
42.09 g
Carbohydrate
303.0 - 438.0 g
Fat, Total
60.0 - 105.0 g
No recommendation
Saturated Fat
< 27 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
May 09, 2013

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
May 09, 2013

Macronutrient Ranges for May 01, 2013, May 02, 2013, May 03, 2013
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,244-1,797 kCal
10%-35%
276-967 kCal
20%-35%
553-967 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
48%
16%
44%
0%
359 kCal
116 kCal
325 kCal
0 kCal
DA Plus 10 Page: 3
May 09, 2013

Fat Breakdown for May 01, 2013, May 02, 2013, May 03, 2013
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
18%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
5%
17%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
May 09, 2013

Intake vs. Goals for May 01, 2013, May 02, 2013, May 03, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2764 kcal
745.06 kcal
Protein
42.09 g
28.98 g
Carbohydrate
303.0 - 438.0 89.64 g

g
60.0 - 105.0 36.06 g
g
Fat, Total
27%
69%
Fat
Saturated Fat
< 27 g
4.51 g
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
15.18 g
13.88 g
0g
23.2 mg
Omega-6 Linoleic
12 g
11.74 g
Omega-3 Linolenic
1.1 g
1.85 g
Dietary Fiber, Total
25 g
16.56 g
Sugar, Total
52.05 g
Water
2.7 L
1.76 L
Alcohol
0g
Thiamin
1.1 mg
0.64 mg
Riboflavin
1.1 mg
0.99 mg
Niacin
14 mg
10.23 mg
Vitamin B6
1.3 mg
1.18 mg
Vitamin B12
2.4 g
2.07 g
Folate (DFE)
400 g
335.15 g
Vitamin C
75 mg
82.56 mg
Vitamin D (ug)
15 g
1.83 g
Vitamin A (RAE)
700 g
697.08 g
Vitamin A (IU)
2333 IU
12,639.24 IU
Alpha-Tocopherol
15 mg
9.89 mg
Calcium
1000 mg
389.94 mg
Iron
18 mg
6.06 mg
Magnesium
310 mg
248.82 mg
17%
8%
Essential Fatty Acids

98%
168%
Carbohydrates
66%
Other
65%
Vitamins
58%
90%
73%
91%
86%
84%
110%
12%
100%
542%
66%
Minerals
39%
34%
80%
DA Plus 10 Page: 5
May 09, 2013

Nutrient
DRI
Intake
Potassium
4700 mg
1,754.84 mg
Zinc
8 mg
4.09 mg
Sodium
1500 mg
447.68 mg
0%
25%
50%
75%
100%
37%
51%
30%
DA Plus 10 Page: 6
May 09, 2013

MyPlate Analysis for May 01, 2013, May 02, 2013, May 03, 2013
Grains
Goal*
10.0 oz. eq.
tips
Actual
0.6 oz. eq.
% Goal
5.5%
Vegetables
3.5 cup eq.
tips
1.8 cup eq.
52.7%
Fruits
2.5 cup eq.
tips
1.9 cup eq.
74.4%
Dairy
3.0 cup eq.
tips
0.2 cup eq.
7.1%
Protein Foods
7.0 oz. eq.
tips
4.5 oz. eq.
64.2%
68.4
16.1%
Empty Calories
426.0
Your results are based on a 2764 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 = 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 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
May 09, 2013

Intake Spreadsheet for May 01, 2013

Item Name
Cereal, Corn Pops
Banana
Meal
Breakfast
Breakfast
Nuts, Walnut, English, Chopped

Pineapple
Lunch
Lunch
Grapes, Red or Green
Lunch
Spinach, Frozen
Lettuce, Iceberg
Dinner
Dinner
Green Beans, Boiled, Drained

Avocado
Dinner
Dinner
Water, Tap
Snacks
Quantity
1.5 cup(s)
0.5 item(s) Medium (7 in. to
7 7/8 in. long)
0.4 item(s) - 2
5/8 in. diameter,
sphere
8 fluid ounce(s)
1 ounce(s) boneless
0.25 cup(s)
0.4 cup(s) Diced
1 cup(s) Seedless
0.4 cup(s)
1.5 cup(s) Shredded or
chopped
0.4 cup(s)
0.3 cup(s) Sliced
32 fluid ounce(s)
Orange
Breakfast
Water, Tap
Flatfish, Raw
Breakfast
Lunch
Protein(g)
1.72
0.64
0.49
0
3.52
4.45
0.33
1.09
2.27
0.97
0.94
0.88
0
17.31
Mono Fat(g)
0.13
0.02
0.01
0
0.15
2.61
7.24
Carb(g)
41.85
13.48
6.16
0
0
4.01
8.13
27.33
2.63
3.21
3.94
3.74
0
114.47
Poly Fat(g)
0.11
0.04
0.01
0
0.11
13.8
15.17
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Wt(g)
46.5
59
Kcal(kcal)
176.7
52.51
52.4
24.63
237
28.35
0
19.84
29.25
62
191.29
31
151
104.19
62.4
108
18.1
15.12
50
43.8
17.5
70.08
948
1,877.7
Fat(g)
0.34
0.19
0.06
0
0.55
19.07
0.07
0.24
0.36
0.15
0.14
6.42
0
27.6
Trans Fat(g)
0
0
0
0
0
0
0
0
720.96
Sat Fat(g)
0.11
0.07
0.01
0
0.13
1.79
0.01
0.08
0.03
0.02
0.03
0.93
0
3.19
Chol(mg)
0
0
0
0
12.76
0
12.76
DA Plus 10 Page: 8
May 09, 2013

Item Name
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Mono Fat(g)
0.01
0.01
0
0.01
0.01
4.29
0
7.24
Omega-6(g)
0.1
0.03
0.01
0
0
11.14
0.01
0.06
0
0.02
0.03
0.73
0
12.13
Water(L)
0
0.04
0.05
0.24
0.02
0
0.05
0.12
0.06
0.1
0.04
0.03
0.95
1.71
Niacin(mg)
7.49
0.39
0.15
0
0.29
0.33
10.76
Poly Fat(g)
0.02
0.07
0.05
0.08
0.07
0.8
0
15.17
Omega-3(g)
0
0.02
0
0
0
2.66
0.01
0.02
0.05
0.06
0.04
0.05
0
2.91
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.74
0.22
0.03
0
0.03
0.16
1.67
Trans Fat(g)
0
0
0
0
0
0
0
0
Diet Fiber(g)
0.37
1.53
1.26
0
0
1.96
0.87
1.36
1.81
1.3
1.6
2.93
0
14.99
Thiamin(mg)
0.56
0.02
0.05
0
0
0.1
0.05
0.1
0.06
0.04
0.04
0.03
0
1.05
Vit B12(g)
2.28
0
0
0
0.32
0
2.6
Chol(mg)
0
0
0
0
0
0
0
12.76
Sugar(g)
21.02
7.22
4.9
0
0
0.76
6.11
23.37
0.41
2.13
0.78
0.29
0
66.98
Ribo(mg)
0.65
0.04
0.02
0
0.01
0.04
0.02
0.11
0.14
0.03
0.05
0.06
0
1.16
Fol (DFE)(g)
253.89
11.8
15.72
0
1.42
28.67
489.38
DA Plus 10 Page: 9
May 09, 2013

Item Name
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Item Name
Cereal, Corn Pops
Banana
Orange
Water, Tap
Flatfish, Raw
Niacin(mg)
0.31
0.28
0.32
0.13
0.31
0.76
0
10.76
Vit C(mg)
9.02
5.13
27.88
0
0
0.38
29.64
4.83
3.43
3.02
4.85
4.38
0
92.56
Alpha-T(mg)
0.05
0.06
0.09
0
0.18
0.2
0.01
0.29
1.81
0.19
0.22
0.91
0
4.02
Potas(mg)
39.53
211.22
94.84
2.37
45.36
128.99
1,541.39
Vit B6(mg)
0.07
0.13
0.11
0.05
0.03
0.11
0
1.67
Vit D (ug)(g)
0
0
0
0
0.79
0
0
0
0
0
0
0
0
0.79
Calcium(mg)
7.9
2.95
20.96
7.11
5.95
28.67
8.06
15.1
80.5
19.44
22
5.26
28.44
252.33
Zinc(mg)
2.28
0.09
0.04
0
0.09
0.9
4.5
Vit B12(g)
0
0
0
0
0
0
0
2.6
Vit A (RAE)(g)
226.46
1.77
5.76
0
2.83
0.29
1.86
4.53
365.66
27
17.5
3.07
0
656.74
Iron(mg)
2.88
0.15
0.05
0
0.05
0.85
0.18
0.54
1.18
0.44
0.32
0.24
0
6.9
Sodium(mg)
179.49
0.59
0
7.11
83.91
0.58
364.3
Fol (DFE)(g)
11.16
3.02
90.48
31.32
16.5
25.4
0
489.38
Vit A (IU)(IU)
1229.93
37.76
117.9
0
9.35
5.85
35.96
99.66
7317.02
542.16
350
268.06
0
10,013.65
Magn(mg)
3.26
15.93
5.24
2.37
5.1
46.22
7.44
10.57
46.8
7.56
9
12.7
9.48
181.66
DA Plus 10 Page: 10
May 09, 2013

Item Name
Pineapple
Spinach, Frozen
Lettuce, Iceberg
Avocado
Water, Tap
Potas(mg)
67.58
288.41
215.9
152.28
73
212.43
9.48
1,541.39
Zinc(mg)
0.07
0.11
0.35
0.16
0.12
0.28
0
4.5
Sodium(mg)
0.62
3.02
46.18
10.8
0.5
3.07
28.44
364.3
DA Plus 10 Page: 11
May 09, 2013


Item Name
Pineapple
Meal
Breakfast
Breakfast
Banana
Breakfast
Yogurt, Fruit, Low Fat (11 grams protein per 8

ounces)
Water, Tap
Swordfish, Cooked, Dry Heat
Carrots
Breakfast
Wt(g)
17.55
62
Kcal(kcal)
114.78
31
47.2
42.01
122.5
128.62
237
28.35
24.4
0
48.76
10
76
67.5
52.4
25.84
16.88
24.63
34.5
216
205.27
30.24
14.6
23.36
82
75.5
153.34
52.1
0
906.83
Sat Fat(g)
1.08
0.01
0.05
1.11
0
0.54
0.01
0.12
0.06
0.01
1.39
0.04
0.31
1.27
0.04
0
6.03
Spinach, Leaf, Frozen, Boiled, Drained

Green Beans, Canned, Drained
Orange
Lunch
Lunch
Lunch
Almonds, Dry Roasted, without Salt Added

Lettuce, Iceberg
Lunch
Dinner
Avocado
Dinner
Tuna Salad
Dinner
Dinner
Water, Tap
Snacks
8 fluid ounce(s)
1 ounce(s)
0.2 cup(s) Strips or slices
0.4 cup(s)
0.5 cup(s)
0.4 item(s) - 2
5/8 in. diameter,
sphere
0.25 cup(s)
3 cup(s) Shredded or
chopped
0.1 cup(s) Sliced
0.4 cup(s)
0.5 cup(s) Seedless
32 fluid ounce(s)
Protein(g)
2.67
0.33
0.51
5.95
Carb(g)
2.41
8.13
10.78
22.78
948
2,105.5
Fat(g)
11.44
0.07
0.16
1.73
0
6.65
0.23
3.05
0.85
0.49
7.27
1.94
0.29
13.15
0.54
0
43.94
0
0
2.34
3.65
2.87
6.16
7.31
6.42
1.25
7.72
13.67
0
95.47
0
2.25
0.06
0.66
0.25
0.06
17.96
0.3
2.14
7.59
0.12
0
44.8
Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water, Tap
Breakfast
Lunch
Lunch
Quantity
0.15 cup(s)
0.4 cup(s) Diced
7 7/8 in. long)
0.5 cup(s)
DA Plus 10 Page: 12
May 09, 2013

Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water, Tap
Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water, Tap
Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Mono Fat(g)
1.57
0.01
0.02
0.47
Poly Fat(g)
8.28
0.02
0.03
0.05
Trans Fat(g)
0
0
0
0
Chol(mg)
0
0
0
7.35
0
1
0
0
0.01
0.01
11.17
0.01
1.43
2.37
0.01
0
18.08
Omega-6(g)
6.69
0.01
0.02
0.03
0
0.39
0.03
0.28
0.13
0.01
4.48
0.16
0.27
3.38
0.04
0
17.56
Omega-3(g)
1.59
0.01
0.01
0.01
0
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
1.18
0.87
1.23
0
0
22.11
0
0
0
0
0
0
0
10.66
0
0
40.12
Sugar(g)
0.46
6.11
5.77
18.89
0
0
0.03
0
0.05
0.01
4.48
0.05
0.24
3.05
0.03
0
14.69
Water(L)
0
0.05
0.04
0.09
0
0
0
0.28
0.08
0
0
0.11
0.02
0.27
0.01
0
2.41
Alcohol(g)
0
0
0
0
0
0
0.68
2.81
1.69
1.26
3.76
2.59
0.98
0
0.68
0
17.72
Thiamin(mg)
0.06
0.05
0.01
0.05
0
0
1.16
0.39
0.88
4.9
1.7
4.26
0.1
0
11.69
0
56.29
Ribo(mg)
0.03
0.02
0.03
0.24
0.24
0.02
0.02
1.91
0
0
0
0
0
0
0.02
0.51
0
0
0.01
1.04
DA Plus 10 Page: 13
May 09, 2013

Item Name
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water, Tap
Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water, Tap
Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water(L)
0.07
0.06
0.05
0
0.21
0.01
0.05
0.06
0.95
1.91
Niacin(mg)
0.2
0.31
0.31
0.13
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.09
0.07
0.17
0.06
Thiamin(mg)
0.06
0.01
0.05
0.03
0.09
0.01
0.03
0.05
0
0.51
Vit B12(g)
0
0
0
0.64
Ribo(mg)
0.13
0.03
0.02
0.33
0.05
0.02
0.06
0.05
0
1.04
Fol (DFE)(g)
17.2
11.16
9.44
12.25
0
2.62
0.24
0.33
0.14
0.15
1.23
0.27
0.25
5.49
0.14
0
11.81
Vit C(mg)
0.23
29.64
4.11
0.86
0
0.17
0.03
0.1
0.02
0.03
0.04
0.09
0.04
0.07
0.06
0
1.06
Vit D (ug)(g)
0
0
0
0
0
0.46
0
0
0
0
0
0
0
0.98
0
0
2.08
Vit A (RAE)(g)
0.18
1.86
1.42
0
0
0.57
4.64
91.96
18.9
15.72
18.28
62.64
8.47
6.56
1.51
0
279.29
Vit A (IU)(IU)
3.51
35.96
30.21
73.5
0
0
1.44
1.67
1.82
27.88
0
6.05
1.46
1.8
2.42
79.37
0
4.71
0
0
0
0
0
0
0
0
0
4.71
0
12.19
203.74
458.28
12.15
5.76
0
54
1.02
19.68
2.27
772.54
0
36.57
4076.26
9166.4
238.27
117.9
0.34
1084.32
89.35
79.54
49.83
15,081.97
DA Plus 10 Page: 14
May 09, 2013

Item Name
Water, Tap
Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water, Tap
Item Name
Pineapple
Banana
ounces)
Water, Tap
Carrots
Orange
Lettuce, Iceberg
Avocado
Tuna Salad
Water, Tap
Vit C(mg)
0
79.37
Alpha-T(mg)
0.12
0.01
0.05
0
Vit D (ug)(g)
0
4.71
Calcium(mg)
17.2
8.06
2.36
207.02
Vit A (RAE)(g)
0
772.54
Iron(mg)
0.51
0.18
0.12
0.09
Vit A (IU)(IU)
0
15,081.97
Magn(mg)
27.73
7.44
12.74
19.6
0
0.68
0.16
2.69
0.02
0.09
8.21
0.39
0.3
0
0.14
0
12.88
Potas(mg)
77.4
67.58
168.98
264.6
7.11
1.7
8.05
116.28
25.65
20.96
92.11
38.88
1.75
13.94
7.55
28.44
597.07
Zinc(mg)
0.54
0.07
0.07
1
0
0.13
0.07
1.49
0.59
0.05
1.32
0.89
0.08
0.82
0.27
0
6.61
Sodium(mg)
0.35
0.62
0.47
79.62
2.37
9.92
2.93
62.32
8.77
5.24
96.94
15.12
4.23
15.58
5.28
9.48
305.71
2.37
141.46
78.08
229.52
71.55
94.84
245.64
304.56
70.81
145.96
144.21
9.48
2,117.04
0
0.22
0.06
0.37
0.14
0.04
1.14
0.32
0.09
0.46
0.05
0
4.59
7.11
27.5
16.84
73.72
166.05
0
1.03
21.6
1.02
329.64
1.51
28.44
755.53
DA Plus 10 Page: 15
May 09, 2013


Item Name
Peanuts, All Types, Oil Roasted, Salted
Meal
Breakfast
Pineapple
Lunch
Bluefish, Raw
Orange
Dinner
Dinner
Carrots
Dinner
Lettuce, Iceberg
Dinner
Water, Tap
Snacks
Quantity
0.15 cup(s) chopped,
halves, or whole
0.5 cup(s) Seedless
7 7/8 in. long)
0.25 cup(s)
8 fluid ounce(s)
0.5 cup(s)
0.4 cup(s)
0.2 cup(s) Sliced
0.4 cup(s) Diced
1 ounce(s)
0.4 item(s) - 2
5/8 in. diameter,
sphere
0.2 cup(s) Strips or slices
1.5 cup(s) Shredded or
chopped
32 fluid ounce(s)
Breakfast
Banana
Breakfast

Water, Tap
Green Beans, Frozen, Boiled, Drained
Spinach, Frozen
Avocado
Breakfast
Breakfast
Lunch
Lunch
Lunch
Protein(g)
6.05
0.54
0.26
7.27
0
1.01
2.27
0.58
0.33
5.68
0.49
0.23
0.97
0
25.68
Mono Fat(g)
5.61
0.01
0.01
20.2
Carb(g)
3.3
13.67
5.39
7.31
0
4.35
2.63
2.49
8.13
0
6.16
2.34
3.21
0
58.97
Poly Fat(g)
3.3
0.04
0.02
8.93
Item Name
Banana
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Water, Tap
Item Name
Banana
Wt(g)
21.6
Kcal(kcal)
129.38
75.5
52.1
23.6
21
34.5
237
67.5
62.4
29.2
205.27
0
18.9
18.1
46.72
62
31
28.35
52.4
35.15
24.63
24.4
10
108
15.12
948
1,774.45
Fat(g)
11.34
0.12
0.08
17.96
0
0.11
0.36
4.28
0.07
1.2
0.06
0.06
0.15
0
35.8
Trans Fat(g)
0
0
0
0
0
607.38
Sat Fat(g)
1.88
0.04
0.03
1.39
0
0.03
0.03
0.62
0.01
0.26
0.01
0.01
0.02
0
4.31
Chol(mg)
0
0
0
16.72
DA Plus 10 Page: 16
May 09, 2013

Item Name
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Water, Tap
Item Name
Banana
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Water, Tap
Item Name
Banana
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Water, Tap
Mono Fat(g)
11.17
0
0
0
2.86
0.01
0.51
0.01
0
0.01
0
20.2
Omega-6(g)
3.26
0.03
0.01
4.48
0
0.02
0
0.49
0.01
0.02
0.01
0.03
0.02
0
8.38
Water(L)
0
0.06
0.02
0
0.24
0.06
0.06
0.02
0.05
0.02
0.05
0.02
0.1
0.95
1.65
Poly Fat(g)
4.48
0
0.06
0.05
0.53
0.02
0.3
0.01
0.03
0.08
0
8.93
Omega-3(g)
0.01
0.01
0.01
0
0
0.03
0.05
0.04
0.01
0
0
0
0.06
0
0.22
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
2.03
0.68
0.61
3.76
0
2.03
1.81
1.96
0.87
0
1.26
0.68
1.3
0
16.98
Thiamin(mg)
0.02
0.05
0.01
0.03
0
0.02
0.06
0.02
0.05
0
0.05
0.02
0.04
0
0.36
Chol(mg)
0
0
0
0
0
0
16.72
0
0
0
0
16.72
Sugar(g)
0.9
11.69
2.89
1.7
0
0.83
0.41
0.19
6.11
0
4.9
1.16
2.13
0
32.9
Ribo(mg)
0.02
0.05
0.02
0.33
0
0.06
0.14
0.04
0.02
0.02
0.02
0.01
0.03
0
0.77
DA Plus 10 Page: 17
May 09, 2013

Item Name
Banana
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Water, Tap
Item Name
Banana
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Water, Tap
Item Name
Banana
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Niacin(mg)
2.99
0.14
0.16
1.23
0
0.26
0.32
0.51
0.31
1.69
0.15
0.24
0.13
0
8.11
Vit C(mg)
0.17
2.42
2.05
0
0
2.77
3.43
2.92
29.64
0
27.88
1.44
3.02
0
75.74
Alpha-T(mg)
1.5
0.14
0.02
8.21
0
0.03
1.81
0.6
0.01
0
0.09
0.16
0.19
12.78
Vit B6(mg)
0.1
0.06
0.09
0.04
0
0.04
0.11
0.08
0.07
0.11
0.03
0.03
0.05
0
0.81
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Calcium(mg)
13.18
7.55
1.18
92.11
7.11
28.35
80.5
3.5
8.06
1.98
20.96
8.05
19.44
320.42
Vit B12(g)
0
0
0
0
0
0
0
0
0
1.53
0
0
0
0
1.53
Vit A (RAE)(g)
0
2.27
0.71
0
0
18.9
365.66
2.04
1.86
34.02
5.76
203.74
27
0
661.96
Iron(mg)
0.33
0.27
0.06
1.32
0
0.45
1.18
0.16
0.18
0.14
0.05
0.07
0.44
4.65
Fol (DFE)(g)
25.92
1.51
4.72
18.28
0
15.52
90.48
16.94
11.16
0.57
15.72
4.64
31.32
0
236.78
Vit A (IU)(IU)
0
49.83
15.1
0.34
0
375.98
7317.02
178.7
35.96
112.82
117.9
4076.26
542.16
0
12,822.08
Magn(mg)
38.02
5.28
6.37
96.94
2.37
12.82
46.8
8.47
7.44
9.35
5.24
2.93
7.56
259.08
DA Plus 10 Page: 18
May 09, 2013

Item Name
Water, Tap
Item Name
Banana
Water, Tap
Spinach, Frozen
Avocado
Pineapple
Bluefish, Raw
Orange
Carrots
Lettuce, Iceberg
Water, Tap
Alpha-T(mg)
0
12.78
Potas(mg)
156.82
144.21
84.49
245.64
2.37
107.32
215.9
141.62
67.58
105.45
94.84
78.08
152.28
9.48
1,606.08
Calcium(mg)
28.44
320.42
Zinc(mg)
0.71
0.05
0.04
1.14
0
0.16
0.35
0.19
0.07
0.23
0.04
0.06
0.16
0
3.19
Iron(mg)
0
4.65
Sodium(mg)
90.72
1.51
0.24
1.03
7.11
0.68
46.18
2.04
0.62
17.01
0
16.84
10.8
28.44
223.21
Magn(mg)
9.48
259.08
DA Plus 10 Page: 19
May 09, 2013

Energy Balance for May 01, 2013, May 02, 2013, May 03, 2013
Date
kCal Consumed
kCal Burned
Net kCal
May 01, 2013
722
1389
-667
May 02, 2013
907
1389
-482
May 03, 2013
607
1389
-782
Total:
2236
4167
-1931
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2764
745
1389
-644
DA Plus 10 Page: 20

HsiehB WB4

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May 09, 2013

Blanca Hsieh, santoscarlos06@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

May 09, 2013

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

May 09, 2013

May 09, 2013

May 09, 2013

303.0 - 438.0 89.64 g

Dietary Fiber, Total

Essential Fatty Acids

May 09, 2013

May 09, 2013

3.5 cup eq.

1.8 cup eq.

2.5 cup eq.

1.9 cup eq.

3.0 cup eq.

0.2 cup eq.

7.0 oz. eq.

4.5 oz. eq.

Your results are based on a 2764 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

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

May 09, 2013

Intake Spreadsheet for May 01, 2013

Nuts, Walnut, English, Chopped

Grapes, Red or Green

Green Beans, Boiled, Drained

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

Intake Spreadsheet for May 02, 2013

Yogurt, Fruit, Low Fat (11 grams protein per 8

Spinach, Leaf, Frozen, Boiled, Drained

Almonds, Dry Roasted, without Salt Added

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

Intake Spreadsheet for May 03, 2013

Grapes, Red or Green

Almonds, Dry Roasted, without Salt Added

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

May 01, 2013

May 02, 2013

May 03, 2013

Daily Caloric Summary

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