CajasC WB4

May 10, 2013
Carlo Cajas, carlo.cajas@yahoo.com

Profile: Carlo, 3 Day Average
Profile
Active Profile:
Carlo
Height:
5 ft. 7 inches
Weight:
160.0 lbs.
Age:
18 years
BMI:
25.1
Gender:
Male
Activity Level:
Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
3241 kcal
Protein
61.69 g
Carbohydrate
360.0 - 520.0 g
Fat, Total
71.0 - 124.0 g
No recommendation
Saturated Fat
< 32 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
16 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
May 10, 2013

Nutrient
Sugar, Total
DRI
*
No recommendation
Other
Water
3.3 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
75 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
1300 mg
Iron
11 mg
Magnesium
410 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
May 10, 2013

Macronutrient Ranges for May 04, 2013, May 05, 2013, May 06, 2013
Macronutrient Ranges
1,750
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,458-2,107 kCal
10%-35%
324-1,134 kCal
20%-35%
648-1,134 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
47%
29%
26%
0%
1,406 kCal
884 kCal
778 kCal
0 kCal
DA Plus 10 Page: 3
May 10, 2013

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%
25%
50%
75%
100%
7%
8%
6%
0%
5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
May 10, 2013

Intake vs. Goals for May 04, 2013, May 05, 2013, May 06, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
3241 kcal
3,017.58 kcal
Protein
61.69 g
221.09 g
Carbohydrate
360.0 - 520.0 351.59 g

g
71.0 - 124.0 86.48 g
g
Fat, Total
93%
358%
Fat
Saturated Fat
< 32 g
23.35 g
73%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
27.03 g
20.09 g
0g
1,022.52 mg
Omega-6 Linoleic
16 g
13.55 g
Omega-3 Linolenic
1.6 g
1.39 g
Dietary Fiber, Total
38 g
48.42 g
Sugar, Total
157.76 g
Water
3.3 L
3.39 L
Alcohol
0g
Thiamin
1.2 mg
1.98 mg
165%
Riboflavin
1.3 mg
4.54 mg
349%
Niacin
16 mg
49.75 mg
311%
Vitamin B6
1.3 mg
5.02 mg
386%
Vitamin B12
2.4 g
14.53 g
605%
Folate (DFE)
400 g
782.28 g
196%
Vitamin C
75 mg
274.94 mg
367%
Vitamin D (ug)
15 g
13.29 g
Vitamin A (RAE)
900 g
2,159.08 g
240%
Vitamin A (IU)
3000 IU
32,605.75 IU
1,087%
Alpha-Tocopherol
15 mg
18.66 mg
124%
Calcium
1300 mg
2,137.16 mg
164%
Iron
11 mg
25.45 mg
231%
Magnesium
410 mg
786.63 mg
192%
341%
Essential Fatty Acids

85%
87%
Carbohydrates
127%
Other
103%
Vitamins
89%
Minerals
DA Plus 10 Page: 5
May 10, 2013

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
6,680.08 mg
142%
Zinc
11 mg
21.27 mg
193%
Sodium
1500 mg
2,102.91 mg
140%
DA Plus 10 Page: 6
May 10, 2013

MyPlate Analysis for May 04, 2013, May 05, 2013, May 06, 2013
Grains
Goal*
10.0 oz. eq.
tips
Actual
3.8 oz. eq.
% Goal
38.3%
Vegetables
4.0 cup eq.
tips
2.5 cup eq.
63.4%
Fruits
2.5 cup eq.
tips
3.4 cup eq.
136.4%
Dairy
3.0 cup eq.
tips
4.5 cup eq.
150.7%
Protein Foods
7.0 oz. eq.
tips
22 oz. eq.
314.8%
422.2
65.2%
Empty Calories
648.0
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.
DA Plus 10 Page: 7
May 10, 2013

Intake Spreadsheet for May 04, 2013

Item Name
Eggs, Scrambled, No Added Fat
Meal
Breakfast
Milk, Low Fat, 1%
Breakfast
Quinoa, Cooked
Spinach, Chopped, Raw
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Water, Tap
Breakfast
Breakfast
Breakfast
Lunch
Chicken, Breast, Meat Only, Boneless,

Skinless, Roasted
Mango
Banana
Lunch
Salmon, Atlantic, Wild, Raw

Water, Tap
Lunch
Dinner
Potatoes, Sweet
Dinner
Kale
Dinner
OROWEAT Bread, Whole Grain, 100% Whole

Wheat
Guava, Strawberry
Dinner
Apple, Medium
Snacks
Seeds, Sunflower Kernels, Dry Roasted,

Salted
Milk, Whole 3.3%
Snacks
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Banana
Water, Tap
Lunch
Lunch
Dinner
Snacks
Quantity
2 item(s) - 2
large eggs
17 fluid ounce(s)
- 8 fl oz is 1 cup
2.5 cup(s)
3 cup(s)
2.5 cup(s)
Wt(g)
120
Kcal(kcal)
156
518.5
217.77
462.5
90
612.5
555
20.7
643.12
16.9 fluid
ounce(s)
9 ounce(s)
500.66
255.15
420.99
9 ounce(s)
1 item(s) - extra
large (9" or
longer)
9 ounce(s)
16.9 fluid
ounce(s)
1.25 cup(s) Cubes
2 cup(s) chopped
2 slice(s)
255.15
152
153.09
135.28
255.13
500.66
362.28
0
166.25
142.98
134
67
76
180
3 item(s) - 1 fruit
without refuse
1.5 item(s) large (3-1/4" dia)
0.5 cup(s)
18
12.42
334.5
173.94
64
372.48
18 fluid ounce(s)
- 8 fl oz is 1 cup
549
334.89
3,947.94
Sat Fat(g)
3.35
3.28
0
0.06
5.57
Protein(g)
12.97
17.47
20.35
2.57
29.77
Carb(g)
2.51
25.87
98.51
3.27
113.92
5,063.99
Fat(g)
10.03
5.03
8.88
0.35
8.64
0
79.15
0
0
0
9.11
0
2.58
2.09
1.66
50.62
0
262.32
38.22
34.72
0
0
488.96
0.97
0.5
16.17
0
113.1
0.23
0.17
2.5
0
31.6
DA Plus 10 Page: 8
May 10, 2013

Item Name
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Banana
Water, Tap
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Banana
Protein(g)
2.61
4.42
8
Carb(g)
33.45
13.41
34
Fat(g)
0.08
0.94
2
Sat Fat(g)
0.03
0.12
0
0.1
0.87
12.37
3.12
46.19
15.4
0.11
0.57
31.87
0.03
0.09
3.34
17.29
262.32
Mono Fat(g)
3.75
1.44
0
0.01
2.37
26.35
488.96
Poly Fat(g)
1.31
0.18
0
0.15
0.24
17.84
113.1
Trans Fat(g)
0
0
0
0
0
10.24
31.6
Chol(mg)
397.2
25.92
0
0
36.75
0
3.16
0
1.96
0
0
0
216.88
0.36
0.05
5.37
0
0
0.07
0
0.18
0.11
6.48
0
0.02
0.45
0
0
0
0
0
0
0
0
0
0
140.32
0
0
0
0
0.01
0.02
6.08
0.05
0.17
21.05
0
0
0
0
0
0
4.46
27.15
Omega-6(g)
1.1
0.16
0
0.02
0.17
1.07
33.43
Omega-3(g)
0.04
0.02
0
0.12
0.07
0
0
Diet Fiber(g)
0
0
12.95
1.98
0
54.9
871.97
Sugar(g)
2.68
26.96
0
0.38
94.44
0
1.51
0
0.08
0
0
0
0
0.05
0.07
0.44
25.53
0.13
0.04
0.75
2
4.08
3.95
0
51.39
34.85
18.59
0
259.1
DA Plus 10 Page: 9
May 10, 2013

Item Name
Water, Tap
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Banana
Water, Tap
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Banana
Omega-6(g)
0
0.02
0.18
0
Omega-3(g)
0
0
0.24
0
Diet Fiber(g)
0
4.99
2.68
6
Sugar(g)
0
6.95
2.95
6
0.03
0.14
20.98
0.01
0.03
0.04
0.97
8.03
5.76
1.08
34.75
1.75
0.66
25.53
Water(L)
0.09
0.47
0.33
0.08
0.45
0.41
2
Alcohol(g)
0
0
0
0
0
0
51.39
Thiamin(mg)
0.07
0.1
0.49
0.07
0.25
27.72
259.1
Ribo(mg)
0.49
0.96
0.51
0.17
1.21
0.5
0.17
0
0
0
0.18
0
0
0.21
0.11
0.17
0.5
0.13
0.11
0
0
0
0
0
0
0
0
0.07
0.05
0.58
0
0.13
0.15
0.18
0.1
0.11
0.97
0
0.1
0.17
0.07
0.01
0.29
0
0
0
0
0.01
0.06
0.07
0.01
0.09
0.16
0.48
4.12
Niacin(mg)
0.1
0.48
1.91
0.65
0.64
0
0
Vit B6(mg)
0.14
0.19
0.57
0.18
0.28
0.25
2.7
Vit B12(g)
1.16
2.44
0
0
3.19
0.93
6.04
Fol (DFE)(g)
34.8
25.92
194.25
174.6
61.25
0
34.99
0
1.53
0
0.87
0
10.21
1.71
1.01
71.61
0.3
0.56
7.39
0
0
18.24
109.71
30.4
967.24
DA Plus 10 Page: 10
May 10, 2013

Item Name
Water, Tap
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Banana
Water, Tap
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Niacin(mg)
20.05
0
0.93
1.34
2.4
Vit B6(mg)
2.09
0
0.35
0.36
0
Vit B12(g)
8.11
0
0
0
0
Fol (DFE)(g)
63.78
0
18.29
38.86
16
0.11
0.31
4.51
0
0.14
0.51
0
0
0
0
10.04
151.68
0.49
71.61
Vit C(mg)
0
0
0
25.29
4.29
0.2
7.39
Vit D (ug)(g)
2.04
6.22
0
0
0
2.47
18.24
Vit A (RAE)(g)
147.6
300.73
0
422.1
0
27.45
967.24
Vit A (IU)(IU)
658.17
1016.26
23.12
8439.3
367.5
0
0
0
0.26
0
15.31
0
53.58
92.87
13.22
0
0
3.99
160.8
0
0
0
0
0
0
0
0
137.78
4.56
30.62
0
1178.71
1030.46
0
2760.68
97.28
102.05
0
23585.83
20603.84
0
6.66
15.39
0.9
0
0
0
0.9
10.04
0
16.2
180.63
5.76
0
323.41
Alpha-T(mg)
0.92
0.05
2.91
1.83
0
7.14
15.65
Calcium(mg)
93.6
648.12
78.63
89.1
1035.12
252.54
3,531.34
Iron(mg)
1.72
0.16
6.89
2.44
0.43
889.38
58,799.59
Magn(mg)
15.6
57.04
296
71.1
98
0
0.69
15.02
38.27
0
2.65
5.01
73.99
2.3
26.98
28.07
3,118.96
0.41
25.62
25.51
1,006.65
DA Plus 10 Page: 11
May 10, 2013

Item Name
Banana
Water, Tap
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Item Name
Milk, Low Fat, 1%
Quinoa, Cooked
ounces)
Water, Tap
Skinless, Roasted
Mango
Banana
Water, Tap
Potatoes, Sweet
Kale
Wheat
Guava, Strawberry
Apple, Medium
Salted
Milk, Whole 3.3%
Alpha-T(mg)
0.15
0
0
0.43
0
0
Calcium(mg)
7.6
30.62
15.02
49.87
180.9
120
Iron(mg)
0.4
2.04
0
1.01
2.28
2.16
Magn(mg)
41.04
73.99
5.01
41.56
45.56
0
0
0.6
16.7
3.78
20.07
44.8
0.04
0.4
2.43
3.06
16.73
82.56
0.38
26.98
Potas(mg)
181.2
777.75
795.5
502.2
1323
620.37
3,118.96
Zinc(mg)
1.19
2.18
5.04
0.48
5.02
0.16
25.62
Sodium(mg)
435.6
228.14
32.37
71.1
398.12
54.9
1,006.65
5.01
653.18
0
2.55
15.02
188.81
428.64
544.16
1250.11
5.01
560.26
598.98
0
0.23
0.23
1.63
0
0.5
0.59
0
2.55
1.52
112.26
15.02
91.44
57.62
340
52.56
357.92
544
0
0.13
3.39
6.66
3.35
262.4
724.68
9,304.15
2.03
25.19
236.07
2,498.05
DA Plus 10 Page: 12
May 10, 2013


Item Name
Meal
Breakfast
Milk, Low Fat, 1%
Breakfast
Papaya
Tangerine
Breakfast
Breakfast
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Breakfast
Lunch
Lunch
Salmon, Atlantic, Wild, Cooked, Dry Heat

Water, Tap
Squash, Summer, All Varieties, Sliced, Boiled,
Drained
BARILLA Pasta, Medium Shells, Whole Grain,
Dry
Dinner
Dinner
Dinner
Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Water, Tap
Drained
Dry
Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Pineapple
Lentils, Boiled
Wheat
Lunch
Dinner
Quantity
2.5 item(s) - 2
large eggs
17 fluid ounce(s)
- 8 fl oz is 1 cup
1 cup(s) - Cubes
2 item(s) - large
(2-3/4" dia)
1 cup(s) - Diced
1.5 cup(s)
2.5 slice(s)
Wt(g)
150
Kcal(kcal)
195
518.5
217.77
140
240
60.2
127.2
155
297
95
77.5
344.52
225
16.9 fluid
ounce(s)
9 ounce(s)
12 fluid ounce(s)
0.75 cup(s) sliced
8 ounce(s) - 2
oz dry
500.66
255.15
355.5
135
464.37
0
27
224
800
2,538.56
Sat Fat(g)
4.19
3.28
0.11
0.09
0.01
0.16
0
Protein(g)
16.22
17.47
0.66
1.94
0.84
26.79
10
Carb(g)
3.13
25.87
15.15
32.02
20.34
59.79
42.5
3,065.81
Fat(g)
12.54
5.03
0.36
0.74
0.19
1.13
2.5
0
64.91
0
1.23
0
0
0
5.82
0
20.74
0
0.42
0
3.21
0
0.09
28
164
168.05
Mono Fat(g)
4.69
1.44
0.1
0.14
0.02
0.19
0
368.61
Poly Fat(g)
1.63
0.18
0.08
0.16
0.06
0.52
0
49.65
Trans Fat(g)
0
0
0
0
0
0
0
11.14
Chol(mg)
496.5
25.92
0
0
0
0
0
13.5
11.12
703.58
DA Plus 10 Page: 13
May 10, 2013

Item Name
Water, Tap
Water, Tap
Drained
Dry
Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Water, Tap
Drained
Dry
Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Water, Tap
Drained
Dry
Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Mono Fat(g)
0
6.88
0
0.03
Poly Fat(g)
0
8.31
0
0.18
Trans Fat(g)
0
0
0
0
Chol(mg)
0
181.15
0
0
13.5
Omega-6(g)
1.37
0.16
0.02
0.12
0.04
0.41
0
11.12
Omega-3(g)
0.05
0.02
0.07
0.04
0.03
0.11
0
0
Diet Fiber(g)
0
0
2.38
4.32
2.17
23.46
7.5
703.58
Sugar(g)
3.35
26.96
10.95
25.39
15.27
5.35
7.5
0
0.56
0
0.07
0
0.96
0
0.11
0
0
0
1.89
0
0
0
3.5
24
2.73
Water(L)
0.12
0.47
0.12
0.2
0.13
0.21
0
1.39
Alcohol(g)
0
0
0
0
0
0
0
65.72
Thiamin(mg)
0.09
0.1
0.03
0.14
0.12
0.5
0.23
106.26
Ribo(mg)
0.62
0.96
0.04
0.09
0.05
0.22
0.09
0.5
0.15
0.36
0.13
0
0
0
0
0
0.7
0
0.06
0
1.24
0
0.06
2.38
Niacin(mg)
0.12
0.48
0.5
0.9
35.33
0
Vit B6(mg)
0.17
0.19
0.05
0.19
3.8
1.97
Vit B12(g)
1.46
2.44
0
0
11.67
3.35
Fol (DFE)(g)
43.5
25.92
51.8
38.4
846.09
DA Plus 10 Page: 14
May 10, 2013

Item Name
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Water, Tap
Drained
Dry
Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Water, Tap
Drained
Dry
Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Water, Tap
Drained
Dry
Item Name
Niacin(mg)
0.77
3.15
3
Vit B6(mg)
0.17
0.53
0
Vit B12(g)
0
0
0
Fol (DFE)(g)
27.9
537.57
20
0
25.71
0
0.69
0
2.41
0
0.09
0
7.78
0
0
0
73.99
0
27
35.33
Vit C(mg)
0
0
85.26
64.08
74.09
4.46
0
3.8
Vit D (ug)(g)
2.55
6.22
0
0
0
0
0
11.67
Vit A (RAE)(g)
184.5
300.73
65.8
81.6
4.65
0
0
846.09
Vit A (IU)(IU)
822.71
1016.26
1330
1634.4
89.9
23.76
0
0
0
0
7.42
0
0
0
0
0
33.17
0
14.85
0
112.26
0
286.2
235.31
Alpha-T(mg)
1.16
0.05
0.42
0.48
0.03
0.33
0
8.77
Calcium(mg)
117
648.12
28
88.8
20.15
56.43
150
685.3
Iron(mg)
2.14
0.16
0.35
0.36
0.45
9.89
2.7
5,315.5
Magn(mg)
19.5
57.04
29.4
28.8
18.6
106.92
0
0
0
0
0.19
15.02
38.27
10.67
36.45
0
2.63
0
0.49
5.01
94.4
3.55
32.4
5.76
240
2.65
Potas(mg)
226.5
4,792.42
1,208.91
Zinc(mg)
1.48
10.52
24.92
Sodium(mg)
544.5
1,391.05
635.62
DA Plus 10 Page: 15
May 10, 2013

Item Name
Milk, Low Fat, 1%
Papaya
Tangerine
Pineapple
Lentils, Boiled
Wheat
Water, Tap
Water, Tap
Drained
Dry
Potas(mg)
777.75
254.8
398.4
168.95
1095.93
0
Zinc(mg)
2.18
0.11
0.17
0.19
3.77
0
Sodium(mg)
228.14
11.2
4.8
1.55
5.94
425
5.01
1602.32
3.55
259.2
0
2.09
0
0.53
15.02
142.88
10.67
1.35
4,792.42
10.52
1,391.05
DA Plus 10 Page: 16
May 10, 2013


Item Name
Water, Tap
Meal
Breakfast
Breakfast

Pineapple
Breakfast
Breakfast
Papaya
Wheat
Milk, Whole 3.3%
Breakfast
Breakfast
Breakfast
Water, Tap
Shrimp, Steamed
Beef, Top Sirloin, Select, Separable Lean, 0''
Fat, Broiled
Water, Tap
Lunch
Lunch
Dinner
Potatoes, Baked
Dinner
Carrots
Dinner
Water, Tap
Almonds, Dry Roasted, without Salt Added
Milk, Low Fat, 1%
Snacks
Snacks
Snacks
Item Name
Water, Tap
Pineapple
Papaya
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Dinner
Quantity
16.9 fluid
ounce(s)
3.5 item(s) - 2
large eggs
3 cup(s)
1.75 cup(s) Diced
1 cup(s) - Cubes
2 slice(s)
Wt(g)
500.66
Kcal(kcal)
0
210
273
90
271.25
20.7
135.62
140
76
60.2
180
17 fluid ounce(s)
- 8 fl oz is 1 cup
14 fluid ounce(s)
2 serving(s)
9 ounce(s)
518.5
316.28
414.75
258.53
255.15
0
360.58
451.61
500.66
138
128.34
122
50.02
237
69
427
0
410.55
179.34
16.9 fluid
ounce(s)
1 item(s) potato small
1 cup(s) - Strips
or slices
8 fluid ounce(s)
0.5 cup(s)
14 fluid ounce(s)
- 8 fl oz is 1 cup
Protein(g)
0
22.7
2.57
1.46
0.66
8
Carb(g)
0
4.39
3.27
35.59
15.15
34
4,228.5
Fat(g)
0
17.56
0.35
0.33
0.36
2
2,566.25
Sat Fat(g)
0
5.86
0.06
0.02
0.11
0
16.33
0
69.09
78.59
24.89
0
3.1
0
16.85
0
5.88
12.83
9.67
0
1.12
4.89
0
3.45
1.13
0
14.53
14.39
232.91
0
29.19
11.69
0
14.63
21.31
197.19
0
0.18
0.29
0
35.91
4.14
96.7
0
0.05
0.05
0
2.78
2.7
27.31
DA Plus 10 Page: 17
May 10, 2013

Item Name
Water, Tap
Pineapple
Papaya
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Pineapple
Papaya
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Pineapple
Papaya
Mono Fat(g)
0
6.57
0.01
0.04
0.1
0
Poly Fat(g)
0
2.29
0.15
0.11
0.08
0
Trans Fat(g)
0
0
0
0
0
0
Chol(mg)
0
695.1
0
0
0
0
4.21
0
0.86
5.12
1.01
0
2.28
0.47
0
0
0
0
51.85
0
517.05
206.67
0
0
0.02
0
22.34
1.18
40.45
Omega-6(g)
0
1.92
0.02
0.06
0.02
0
0
0.08
0.14
0
8.97
0.15
15.72
Omega-3(g)
0
0.07
0.12
0.05
0.07
0
0
0
0
0
0.01
0
0.01
Diet Fiber(g)
0
0
1.98
3.8
2.38
6
0
0
0
0
0
21.35
1,492.02
Sugar(g)
0
4.68
0.38
26.72
10.95
6
0.62
0
0.1
0.38
0.39
0
0.05
0
0
0
0
0
26.18
0
0
0
0
0.06
0.14
0
8.96
0.13
12.4
Water(L)
0.5
0.16
0.08
0.23
0.12
3.66
0
0.02
0
0
0.01
0.02
0.79
Alcohol(g)
0
0
0
0
0
0
0
3.04
3.42
0
7.52
0
28.13
Thiamin(mg)
0
0.12
0.07
0.21
0.03
1.26
0
1.63
5.78
0
3.4
22.2
107.93
Ribo(mg)
0
0.86
0.17
0.09
0.04
4.22
DA Plus 10 Page: 18
May 10, 2013

Item Name
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Pineapple
Papaya
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Pineapple
Papaya
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water(L)
0
Alcohol(g)
0
Thiamin(mg)
0.18
Ribo(mg)
0.07
0.46
0.41
0.2
0.16
0
0
0
0
0.24
0
0.09
0
0.88
0
0.11
0.42
0.5
0.1
0.11
0.24
0
0.38
3.66
Niacin(mg)
0
0.17
0.65
1.36
0.5
2.4
0
0
0
0
0
0
0
Vit B6(mg)
0
0.24
0.18
0.3
0.05
0
0
0.09
0.08
0
0.06
0.09
1.26
Vit B12(g)
0
2.04
0
0
0
0
0
0.07
0.07
0
0.67
0.79
4.22
Fol (DFE)(g)
0
60.9
174.6
48.82
51.8
16
0.46
0
7.81
22.97
0.19
0
0.32
1.74
2.33
0
3.55
3.75
25.92
0
10.2
25.51
0
1.95
1.2
0
2.45
0.4
42.31
Vit C(mg)
0
0
25.29
129.66
85.26
0
0
0.43
0.17
0
0.09
0.16
3.86
Vit D (ug)(g)
0
3.57
0
0
0
0
0
0
0
0
0
2.01
13.68
Vit A (RAE)(g)
0
258.3
422.1
8.14
65.8
0
0
38.64
23.18
0
36.57
21.35
533.51
Vit A (IU)(IU)
0
1151.8
8439.3
157.33
1330
0
0
0
5.44
0
6.74
0
0
0
238.51
0
0
0
839.97
0
551.07
0
266.1
15.43
2,260.59
33,702.18
DA Plus 10 Page: 19
May 10, 2013

Item Name
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Pineapple
Papaya
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Item Name
Water, Tap
Pineapple
Papaya
Wheat
Milk, Whole 3.3%
Water, Tap
Shrimp, Steamed
Fat, Broiled
Water, Tap
Potatoes, Baked
Carrots
Water, Tap
Milk, Low Fat, 1%
Vit C(mg)
0
13.25
7.2
0
0
0
266.1
Alpha-T(mg)
0
1.62
1.83
0.05
0.42
0
Vit D (ug)(g)
0
0
0
0
0
5.12
15.43
Calcium(mg)
15.02
163.8
89.1
35.26
28
120
Vit A (RAE)(g)
0
1.38
1018.7
0
0
247.66
2,260.59
Iron(mg)
0
3
2.44
0.79
0.35
2.16
Vit A (IU)(IU)
0
13.8
20381.3
0
0.69
836.92
33,702.18
Magn(mg)
5.01
27.3
71.1
32.55
29.4
0
0.36
0
3.74
1
585.91
12.44
176.89
56.13
0.16
0
7.38
4.9
51.85
4.15
125.86
68.89
0
0.06
0.81
0
16.42
0.04
26.34
Potas(mg)
5.01
317.1
502.2
295.66
254.8
0
15.02
20.7
40.26
7.11
184.23
533.75
2,083.62
Zinc(mg)
0
2.08
0.48
0.33
0.11
0
0
1.49
0.37
0
2.64
0.13
25.8
Sodium(mg)
15.02
762.3
71.1
2.71
11.2
340
5.01
38.64
14.64
2.37
193.89
46.97
717.62
684.42
4.15
566.38
1046.1
1.92
0
3.78
14.54
222.95
12.44
503.45
168.4
5.01
738.3
390.4
2.37
491.28
640.5
5,943.67
0
0.5
0.29
0
2.28
1.79
28.09
15.02
13.8
84.18
7.11
2.07
187.88
2,419.63
DA Plus 10 Page: 20
May 10, 2013

Energy Balance for May 04, 2013, May 05, 2013, May 06, 2013
Date
kCal Consumed
kCal Burned
Net kCal
May 04, 2013
3947
1915
2032
May 05, 2013
2539
1915
624
May 06, 2013
2567
1915
652
Total:
9053
5745
3308
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
3241
3018
1915
1103
DA Plus 10 Page: 21

CajasC WB4

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May 10, 2013

Carlo Cajas, carlo.cajas@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

May 10, 2013

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

May 10, 2013

May 10, 2013

May 10, 2013

360.0 - 520.0 351.59 g

Dietary Fiber, Total

Essential Fatty Acids

May 10, 2013

May 10, 2013

4.0 cup eq.

2.5 cup eq.

2.5 cup eq.

3.4 cup eq.

3.0 cup eq.

4.5 cup eq.

7.0 oz. eq.

Your results are based on a 3200 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

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

May 10, 2013

Intake Spreadsheet for May 04, 2013

Milk, Low Fat, 1%

Chicken, Breast, Meat Only, Boneless,

Salmon, Atlantic, Wild, Raw

OROWEAT Bread, Whole Grain, 100% Whole

Seeds, Sunflower Kernels, Dry Roasted,

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 05, 2013

Milk, Low Fat, 1%

Salmon, Atlantic, Wild, Cooked, Dry Heat

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 06, 2013

Eggs, Scrambled, No Added Fat

Spinach, Chopped, Raw

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 04, 2013

May 05, 2013

May 06, 2013

Daily Caloric Summary

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