May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.

com Profile: Gmanrique, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Gmanrique 5 ft. 8 inches 176.0 lbs. 25 years 26.8 Male Very Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 3544 kcal 63.87 g 393.0 - 568.0 g 77.0 - 136.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Macronutrient Ranges for May 04, 2013, May 05, 2013, May 06, 2013

Macronutrient Ranges
2,000 1,750 1,500

Calories

1,250 1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,595-2,304 kCal 10%-35% 354-1,240 kCal 20%-35% 709-1,240 kCal 0% 0 kCal

Fat Actual Intake

Yours 56% 24% 23% 0% 1,915 kCal 805 kCal 787 kCal 0 kCal

Alcohol

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Fat Breakdown for May 04, 2013, May 05, 2013, May 06, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 4% 9% 7% 0% 3% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake vs. Goals for May 04, 2013, May 05, 2013, May 06, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 3544 kcal 63.87 g 3,397.96 kcal 201.14 g 96% 315%

393.0 - 568.0 478.86 g g 77.0 - 136.0 87.42 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 g * * * < 300 mg 15.67 g 34.19 g 26.98 g 0g 269.98 mg 45%

90%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 19.9 g 1.7 g 117% 106%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 74.37 g 207.35 g 196%

Other
Water Alcohol 3.7 L * 4.45 L 0g 120%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 3.28 mg 4.03 mg 61.18 mg 5.14 mg 15.62 g 933.85 g 369.16 mg 15.03 g 1,402.92 g 12,908.97 IU 6.47 mg 43% 273% 310% 382% 395% 651% 233% 410% 100% 156% 430%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,875.88 mg 29.52 mg 889.7 mg 188% 369% 222%

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 6,599.99 mg 18.38 mg 3,380.83 mg 0% 25% 50% 75% 100% 140% 167% 225%

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

MyPlate Analysis for May 04, 2013, May 05, 2013, May 06, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 8.9 oz. eq. 2.4 cup eq. 5.3 cup eq. 4 cup eq. 21.4 oz. eq. 428

% Goal 89.1% 59.9% 210.7% 133.3% 306.4% 66%

Your results are based on a 3200 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 11.0 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.

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for May 04, 2013

Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Snacks Quantity 16 fluid ounce(s) - 8 fl oz is 1 cup 16 fluid ounce(s) 2 item(s) 1 item(s) - 1 item is 1 sandwich 16 fluid ounce(s) 12 ounce(s) 16 fluid ounce(s) 2.5 cup(s) 2 cup(s) 16 fluid ounce(s) 2 item(s) - 2 5/8 in. diameter, sphere 1 cup(s) 2 item(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 3 serving(s) - 8 fl oz Carb(g) 24.3 0 37.74 47 0 0 0 101.95 24.02 0 30.78 23.1 31.56 24.3 47.07 391.83 Poly Fat(g) 0.01 44.65 Wt(g) 490 474 68 226 474 340.17 474 430 280.6 474 262 146 49 490 732 5,409.76 Fat(g) 0.39 0 6.39 3.5 0 21.57 0 2.32 1.15 0 0.31 72.42 9.7 0.39 0 118.15 Trans Fat(g) 0 0 Kcal(kcal) 166.6 0 212.84 280 0 483.04 0 567.6 112.24 0 123.14 832.2 230.79 166.6 190.32 3,365.36 Sat Fat(g) 0.27 0 1.02 1 0 3.34 0 0.6 0.19 0 0.04 11.16 1.16 0.27 0 19.05 Chol(mg) 9.8 232.81

Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free

Protein(g) 16.51 0 3.74 18 0 67.49 0 38.1 5.61 0 2.46 38.18 4.95 16.51 0 211.56 Mono Fat(g) 0.11 44.04

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Mono Fat(g) 0 1.51 0 0 7.15 0 0.2 0.15 0 0.06 32.6 2.15 0.11 0 44.04 Omega-6(g) 0.01 0 2.96 0 0 0.59 0 0.54 0.43 0 0.05 25.1 5.88 0.01 0 35.56 Water(L) 0.45 0.47 0.02 0 0.47 0.23 4.49 Poly Fat(g) 0 3.34 0 0 8.64 0 0.99 0.56 0 0.07 25.12 5.91 0.01 0 44.65 Omega-3(g) 0 0 0.37 0 0 1 0 0.45 0.11 0 0.02 0.01 0.03 0 0 2.01 Alcohol(g) 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 5.58 5 0 0 0 37.41 8.14 0 6.29 13.87 2.6 0 0 78.88 Thiamin(mg) 0.22 0 0.14 0 0 0.77 3.94 Chol(mg) 0 6.12 20 0 187.09 0 0 0 0 0 0 0 9.8 0 232.81 Sugar(g) 24.94 0 15.69 6 0 0 0 4.72 6.99 0 24.5 6.26 14 24.94 38.36 166.4 Ribo(mg) 0.89 0 0.2 0 0 1.29 4.05

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Water(L) 0.47 0.28 0.25 0.47 0.23 0.01 0 0.45 0.68 4.49 Niacin(mg) 0.46 0 1.58 0 0 26.74 0 2.17 1.66 0 0.74 23.25 0.77 0.46 1.61 59.44 Vit C(mg) 0 0 0 18 0 0 0 0 56.12 0 139.38 0 216.87 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.18 0 0.04 0 0 2.78 0 0.3 0.29 0 0.16 0.51 0.04 0.18 0.16 4.63 Vit D (ug)(g) 5.88 0 0 0 0 0 0 0 0 0 0 0 11.76 Thiamin(mg) 0 1.05 0.12 0 0.23 0.99 0.13 0.22 0.08 3.94 Vit B12(g) 2.45 0 0.01 0 0 10.82 0 0 0 0 0 0 0 2.45 0 15.73 Vit A (RAE)(g) 298.9 0 38.08 0 0 40.82 0 0 754.81 0 28.82 0 1,461.31 Ribo(mg) 0 0.25 0.17 0 0.1 0.2 0.06 0.89 0 4.05 Fol (DFE)(g) 24.5 0 31.28 0 0 85.04 0 640.7 101.01 0 78.6 350.4 11.27 24.5 0 1,347.31 Vit A (IU)(IU) 999.6 0 129.2 400 0 136.07 0 25.8 16791.46 0 589.5 0 20,087.4

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Item Name Milk, Non Fat Skim or Fat Free Water, Bottled Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted SUBWAY Sandwich, Turkey Breast, Wheat, 6 Inch Water, Bottled Salmon, Atlantic, Wild, Raw Water, Bottled Beans, Black, Boiled Vegetable Combinations, with Broccoli, Carrots, Corn, and Cauliflower, Cooked Water, Bottled Orange Peanuts, Spanish, Raw Granola Bar, Hard, Plain Milk, Non Fat Skim or Fat Free GATORADE, Fruit Flavor Vit C(mg) 0.44 0 2.93 216.87 Alpha-T(mg) 0.05 0 0.67 0 0 0 0 0 2.19 0 0.47 0 1.02 0.05 0 4.45 Potas(mg) 764.4 0 120.36 0 0 1666.82 0 1526.5 488.24 0 474.22 1086.24 164.64 764.4 109.8 7,165.62 Vit D (ug)(g) 0 5.88 0 11.76 Calcium(mg) 597.8 47.4 26.52 60 47.4 40.82 47.4 116.1 70.15 47.4 104.8 154.76 29.89 597.8 7.32 1,995.56 Zinc(mg) 2.06 0 0.3 0 0 2.18 0 4.82 0.98 0 0.18 3.1 1 2.06 0.07 16.74 Vit A (RAE)(g) 0.98 298.9 0 1,461.31 Iron(mg) 0.15 0 1.92 2.7 0 2.72 0 9.03 1.49 0 0.26 5.71 1.45 0.15 0.37 25.94 Sodium(mg) 205.8 9.48 358.36 920 9.48 149.67 9.48 4.3 715.52 9.48 0 32.12 144.06 205.8 285.48 3,059.04 Vit A (IU)(IU) 16.17 999.6 0 20,087.4 Magn(mg) 53.9 9.48 14.28 0 9.48 98.65 9.48 301 42.09 9.48 26.2 274.48 47.53 53.9 0 949.95

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for May 05, 2013

Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Meal Breakfast Breakfast Breakfast Quantity 2 cup(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 2 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 item(s) Medium (7 in. to 7 7/8 in. long) 3 slice(s) - 3 3/4 in. x 5 in. x 1/2 in. 1 item(s) Medium whole (2 3/5 in. diameter) 2 cup(s) Shredded or chopped 6 ounce(s) 4 serving(s) - 8 fl oz 8 ounce(s) 4 ounce(s) 3.5 ounce(s) 2 ounce(s) 6 ounce(s) 2 ounce(s) 16 fluid ounce(s) 1 cup(s) Halves and whole 2 item(s) - 2 5/8 in. diameter, sphere 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) 16 fluid ounce(s) Carb(g) 48 24.3 50.27 26.95 65.25 4.78 4.28 527.2 Wt(g) 56 490 364 Kcal(kcal) 200 166.6 189.28

Banana Bread, 100% Whole Wheat Tomatoes, Red

Breakfast Lunch Lunch

118 132 123

105.02 359.04 22.14

Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg

Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Protein(g) 4 16.51 0.95 1.29 11.04 1.08 1.3 175.77

144 170 976 226.8 113.4 99.22 56.7 194.4 56.7 474 137 262 490 290 474 5,447.23 Fat(g) 0 0.39 0.62 0.39 8.14 0.25 0.2 87.76

20.16 197.2 253.76 240 190 20 40 171.43 10 0 786.38 123.14 166.6 165.3 0 3,426.05 Sat Fat(g) 0 0.27 0.1 0.13 1.73 0.03 0.03 17.64

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Protein(g) 43.37 0 14 32 1 2 5.14 0 0 20.97 2.46 16.51 2.15 0 175.77 Mono Fat(g) 0 0.11 0.03 0.04 3.14 0.04 0.01 0.27 0 0 0 0 0 0 0 0 37.42 0.06 0.11 0.14 0 41.35 Omega-6(g) 0 0.01 0.16 0.05 2.37 0.1 13.54 Carb(g) 0 62.76 46 1 4 8 37.71 2 0 44.79 30.78 24.3 42.02 0 527.2 Poly Fat(g) 0 0.01 0.19 0.09 2.56 0.1 0.11 0.57 0 0 0 0 0 0 0 0 10.74 0.07 0.01 0.42 0 14.87 Omega-3(g) 0 0 0.03 0.03 0.19 0 0.75 Fat(g) 1.39 0 2 6.5 0 1 1.71 0 0 63.5 0.31 0.39 0.96 0 87.76 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 Diet Fiber(g) 2 0 8.74 3.07 9.11 1.48 77.12 Sat Fat(g) 0.4 0 0 2 0 0 0 0 0 12.55 0.04 0.27 0.08 0 17.64 Chol(mg) 0 9.8 0 0 1.32 0 0 51 0 0 115 0 0 0 0 0 0 0 9.8 0 0 186.92 Sugar(g) 4 24.94 37.82 14.43 10.34 3.23 248.07

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Omega-6(g) 0.03 0.02 0 0 0 0 0 0 0 0 10.49 0.05 0.01 0.26 0 13.54 Water(L) 0 0.45 0.31 0.09 0.04 0.12 0.14 0.13 0.91 0 0 0 0 0 0 0.47 0 0.23 0.45 0.24 0.47 4.05 Niacin(mg) 10 0.46 0.33 0.78 4.75 46.29 Omega-3(g) 0.07 0 0 0 0 0 0 0 0 0 0.22 0.02 0 0.17 0 0.75 Alcohol(g) 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) 1 0.18 0.15 0.43 0.31 3.89 Diet Fiber(g) 1.73 0 0 22 0 0.5 4 5.14 2 0 4.11 6.29 0 6.96 0 77.12 Thiamin(mg) 0.75 0.22 0.06 0.04 0.3 0.05 0.06 0.05 0.11 0 0 0 0 0 0 0 0.27 0.23 0.22 0.11 0 2.46 Vit B12(g) 3 2.45 0 0 0.04 13.02 Sugar(g) 2.84 0 51.14 1 1 3 4 5.14 0 0 6.86 24.5 24.94 28.88 0 248.07 Ribo(mg) 0.85 0.89 0.09 0.09 0.23 0.02 0.04 0.13 0 0 0 0 0 0 0 0 0.27 0.1 0.89 0.12 0 3.73 Fol (DFE)(g) 443.52 24.5 10.92 23.6 44.88 829.46

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Niacin(mg) 0.73 0.18 22.58 2.15 0 0 0 0 0 0 0 1.92 0.74 0.46 1.21 0 46.29 Vit C(mg) 12 0 16.74 10.27 0 16.85 4.03 0 3.9 2.4 1.2 3.6 6 20.57 12 0 0 139.38 0 28.13 0 277.08 Alpha-T(mg) 0.07 0.05 0.66 0.12 6.47 Vit B6(mg) 0.1 0.06 0.6 0.21 0 0 0 0 0 0 0 0.35 0.16 0.18 0.15 0 3.89 Vit D (ug)(g) 2 5.88 0 0 0 0 0 7.65 0 0 0 0 0 0 0 0 0 0 5.88 0 0 21.41 Calcium(mg) 0 597.8 21.84 5.9 1,775.99 Vit B12(g) 0 0 5.08 0 0 0 0 0 0 0 0 0 0 2.45 0 0 13.02 Vit A (RAE)(g) 254.61 298.9 10.92 3.54 7.92 51.66 36 28.9 0 0 885.09 0 0 0 0 0 0 28.82 298.9 8.7 0 1,913.95 Iron(mg) 16.24 0.15 0.44 0.31 42.55 Fol (DFE)(g) 18.45 41.76 6.8 0 0 0 0 0 0 0 0 94.53 78.6 24.5 17.4 0 829.46 Vit A (IU)(IU) 1000 999.6 196.56 75.52 30.07 1024.59 722.88 96.9 0 200 500 600 2000 857.14 3500 0 0 589.5 999.6 156.6 0 13,548.96 Magn(mg) 5.04 53.9 18.2 31.86 779.21

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Item Name KELLOGG'S CORN FLAKES Cereal Milk, Non Fat Skim or Fat Free Apple, Medium Banana Bread, 100% Whole Wheat Tomatoes, Red Lettuce, Iceberg Tuna, Light, Canned in Water, Drained GATORADE, Fruit Flavor CHIPOTLE Beans, Black CHIPOTLE Chicken CHIPOTLE Salsa, Tomato, Fresh CHIPOTLE Salsa, Tomatillo, Red CHIPOTLE Salsa, Corn Chili, Roasted CHIPOTLE Lettuce, Romaine (Tacos) Water, Bottled Cashews, Dry Roasted Orange Milk, Non Fat Skim or Fat Free Blueberries Water, Bottled Alpha-T(mg) 0.66 0.66 0.26 0.56 0 0 0 0 0 0 0 0 1.26 0.47 0.05 1.65 0 6.47 Potas(mg) 50 764.4 389.48 422.44 496.32 291.51 203.04 402.9 146.4 0 0 0 0 0 0 0 774.05 474.22 764.4 223.3 0 5,402.46 Calcium(mg) 67.32 12.3 25.92 18.7 9.76 80 20 20 20 0 0 47.4 61.65 104.8 597.8 17.4 47.4 1,775.99 Zinc(mg) 0.1 2.06 0.15 0.18 2.32 0.21 0.22 1.31 0.1 0 0 0 0 0 0 0 7.67 0.18 2.06 0.46 0 17.01 Iron(mg) 3.54 0.33 0.59 2.6 0.49 3.6 1.44 0.36 1.08 1.23 0.72 0 8.22 0.26 0.15 0.81 0 42.55 Sodium(mg) 400 205.8 3.64 1.18 884.4 6.15 14.4 574.6 380.64 500 370 470 510 925.71 0 9.48 21.92 0 205.8 2.9 9.48 5,496.1 Magn(mg) 128.04 13.53 10.08 45.9 0 0 0 0 0 0 0 9.48 356.2 26.2 53.9 17.4 9.48 779.21

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Intake Spreadsheet for May 06, 2013

Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Meal Breakfast Breakfast Breakfast Lunch Lunch Quantity 2 item(s) 2 cup(s) 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) 1 piece(s) breast, bone and skin removed 4 serving(s) - 8 fl oz 2 cup(s) Chopped 2 cup(s) 14 ounce(s) 16 fluid ounce(s) 3 item(s) - 2 5/8 in. diameter, sphere 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) - Whole 2 cup(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) Carb(g) 37.74 56.16 24.3 89.54 0 62.76 12.08 89.54 0 0 46.18 24.3 22.12 27.68 25.13 517.54 Wt(g) 68 468 490 390 172 Kcal(kcal) 212.84 332.28 166.6 432.9 283.8

Lunch Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks

976 182 390 396.86 474 393 490 288 288 182

253.76 61.88 432.9 563.54 0 184.71 166.6 92.16 123.84 94.64

Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium

Protein(g) 3.74 11.89 16.51 10.06 53.35 0 5.13 10.06 78.74 0 3.69 16.51 1.93 4 0.47 216.1

5,647.86 Fat(g) 6.39 7.11 0.39 3.51 6.14 0 0.67 3.51 25.16 0 0.47 0.39 0.86 1.41 0.31 56.34

3,402.45 Sat Fat(g) 1.02 1.45 0.27 0.7 1.74 0 0.07 0.7 3.89 0 0.06 0.27 0.04 0.04 0.05 10.32

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Mono Fat(g) 1.51 2.04 0.11 1.28 2.13 0 0.02 1.28 8.35 0 0.09 0.11 0.12 0.14 0.01 17.17 Omega-6(g) 2.96 2.53 0.01 1.21 1.01 0 0.03 1.21 0.68 0 0.07 0.01 0.26 0.54 0.08 10.59 Water(L) 0.02 0.39 0.45 0.29 0.11 0.91 0.16 4.81 Poly Fat(g) 3.34 2.62 0.01 1.26 1.32 0 0.07 1.26 10.08 0 0.1 0.01 0.45 0.81 0.09 21.42 Omega-3(g) 0.37 0.08 0 0.05 0.05 0 0.04 0.05 1.17 0 0.03 0 0.19 0.27 0.02 2.34 Alcohol(g) 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 5.58 7.96 0 7.02 0 0 4.73 7.02 0 0 9.43 0 5.76 15.26 4.37 67.13 Thiamin(mg) 0.14 0.36 0.22 0.37 0.12 0.11 0.13 3.44 Chol(mg) 6.12 0 9.8 0 146.2 0 0 0 218.27 0 0 9.8 0 0 0 390.19 Sugar(g) 15.69 1.26 24.94 1.37 0 51.14 3.09 1.37 0 0 36.75 24.94 14.08 14.05 18.91 207.59 Ribo(mg) 0.2 0.07 0.89 0.1 0 0 0.21 4.31

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Water(L) 0.29 0.27 0.47 0.34 0.45 0.26 0.25 0.16 4.81 Niacin(mg) 1.58 1.05 0.46 5.96 23.58 2.15 1.16 5.96 31.19 0 1.11 0.46 1.11 1.86 0.17 77.8 Vit C(mg) 0 0 0 0 0 3.9 162.34 0 0 0 209.08 0 169.34 60.48 8.37 613.52 Alcohol(g) 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.04 0.02 0.18 0.57 1.03 0.21 0.32 0.57 3.25 0 0.24 0.18 0.14 0.09 0.08 6.9 Vit D (ug)(g) 0 0 5.88 0 0.17 0 0 0 0 0 0 5.88 0 0 0 11.93 Thiamin(mg) 0.37 0.9 0 0.34 0.22 0.07 0.06 0.03 3.44 Vit B12(g) 0.01 0 2.45 0 0.58 0 0 0 12.62 0 0 2.45 0 0 0 18.12 Vit A (RAE)(g) 38.08 0 298.9 0 10.32 0 56.42 0 47.62 0 43.23 298.9 2.88 31.68 5.46 833.49 Ribo(mg) 0.1 1.51 0 0.16 0.89 0.06 0.07 0.05 4.31 Fol (DFE)(g) 31.28 28.08 24.5 15.6 6.88 0 114.66 15.6 99.22 0 117.9 24.5 69.12 72 5.46 624.8 Vit A (IU)(IU) 129.2 0 999.6 0 36.12 0 1133.86 0 158.74 0 884.25 999.6 34.56 616.32 98.28 5,090.53

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Item Name Muffin, Wheat Bran, with Raisins, Toaster Type, Toasted Oatmeal, Cooked with Water Milk, Non Fat Skim or Fat Free Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted GATORADE, Fruit Flavor Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Blackberries Apple, Medium Alpha-T(mg) 0.67 0.37 0.05 0.12 0.46 0 1.42 0.12 0 0 0.71 0.05 0.84 3.37 0.33 8.5 Potas(mg) 120.36 327.6 764.4 167.7 440.32 146.4 575.12 167.7 1944.62 0 711.33 764.4 440.64 466.56 194.74 7,231.89 Calcium(mg) 26.52 42.12 597.8 39 25.8 9.76 85.54 39 47.62 47.4 157.2 597.8 46.08 83.52 10.92 1,856.08 Zinc(mg) 0.3 4.68 2.06 2.46 1.72 0.1 0.75 2.46 2.54 0 0.28 2.06 0.4 1.53 0.07 21.39 Iron(mg) 1.92 4.21 0.15 1.64 1.79 0.49 1.33 1.64 3.17 0 0.39 0.15 1.18 1.79 0.22 20.06 Sodium(mg) 358.36 18.72 205.8 19.5 127.28 380.64 60.06 19.5 174.62 9.48 0 205.8 2.88 2.88 1.82 1,587.34 Magn(mg) 14.28 126.36 53.9 167.7 49.88 0 38.22 167.7 115.09 9.48 39.3 53.9 37.44 57.6 9.1 939.95

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May 08, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: Gmanrique, 3 Day Average

Energy Balance for May 04, 2013, May 05, 2013, May 06, 2013
Date May 04, 2013 May 05, 2013 May 06, 2013 Total: kCal Consumed 3366 3425 3405 10196 kCal Burned 2107 2107 2107 6321 Net kCal 1259 1318 1298 3875

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 3544 3399 2107 1292

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