SandovalD WB4

Nov 21, 2012
DULCE SANDOVAL, jacksand75@yahoo.com

Profile: Dulce Sandoval, 3 Day Average
Profile
Active Profile:
Dulce Sandoval
Height:
5 ft. 3 inches
Weight:
134.0 lbs.
Age:
25 years
BMI:
23.7
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2164 kcal
Protein
48.63 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 21, 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 21, 2012

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Macronutrient Ranges
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
974-1,407 kCal
10%-35%
216-757 kCal
20%-35%
433-757 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
46%
20%
39%
0%
965 kCal
427 kCal
819 kCal
0 kCal
DA Plus 10 Page: 3
Nov 21, 2012

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
15%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
8%
10%
0%
5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 21, 2012

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2164 kcal
2,117.53 kcal
Protein
48.63 g
106.78 g
Carbohydrate
236.0 - 341.0 241.19 g

g
46.0 - 81.0 g 91 g
Fat, Total
98%
220%
Fat
Saturated Fat
< 21 g
19.72 g
94%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
35.96 g
24.03 g
0.35 g
285.07 mg
Omega-6 Linoleic
12 g
21.31 g
178%
Omega-3 Linolenic
1.1 g
1.16 g
106%
Dietary Fiber, Total
25 g
36.7 g
147%
Sugar, Total
84.28 g
Water
2.7 L
2.35 L
Alcohol
0g
Thiamin
1.1 mg
1.73 mg
157%
Riboflavin
1.1 mg
2.33 mg
212%
Niacin
14 mg
27.4 mg
196%
Vitamin B6
1.3 mg
2.35 mg
181%
Vitamin B12
2.4 g
4.98 g
207%
Folate (DFE)
400 g
678.91 g
170%
Vitamin C
75 mg
187.95 mg
251%
Vitamin D (ug)
15 g
4.7 g
Vitamin A (RAE)
700 g
885.52 g
127%
Vitamin A (IU)
2333 IU
13,861.05 IU
594%
Alpha-Tocopherol
15 mg
15.45 mg
103%
Calcium
1000 mg
1,086.04 mg
109%
Iron
18 mg
20.84 mg
116%
Magnesium
310 mg
522.16 mg
168%
Potassium
4700 mg
3,845.85 mg
95%
Essential Fatty Acids
Carbohydrates
Other
87%
Vitamins
31%
Minerals
82%
DA Plus 10 Page: 5
Nov 21, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
8 mg
13.76 mg
172%
Sodium
1500 mg
3,142.08 mg
209%
DA Plus 10 Page: 6
Nov 21, 2012

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains
Goal*
7.0 oz. eq.
tips
Actual
3.5 oz. eq.
% Goal
49.5%
Vegetables
3.0 cup eq.
tips
1.3 cup eq.
44.4%
Fruits
2.0 cup eq.
tips
0.8 cup eq.
40.2%
Dairy
3.0 cup eq.
tips
1.6 cup eq.
54%
Protein Foods
6.0 oz. eq.
tips
12.6 oz. eq.
209.5%
242.4
83.6%
Empty Calories
290.0
Your results are based on a 2164 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 21, 2012

Intake Spreadsheet for Nov 02, 2012

Item Name
Water, Tap
whole -wheat bread s.f-5
eggs scrambled
Honeydew Melon
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Pineapple
Breakfast
Butter, Unsalted
Milk, Low Fat, 1%
Breakfast
Breakfast
Water, Tap
Salmon, Atlantic, Wild, Cooked, Dry Heat
green peas s.f-8
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
red yam s.f 3
Cantaloupe
HEINZ TRUESOUPS Lentil, Vegetarian (FS)
Water, Tap
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Milk, Low Fat, 1%
Water, Tap
GENERAL MILLS CHEX, Multi-Bran Cereal
Peanuts, Spanish, Raw
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
ounces)
red yam s.f 3
Cantaloupe
Water, Tap
Quantity
10 fluid ounce(s)
88 gram(s)
307.94 gram(s)
0.5 cup(s) Melon balls
0.5 cup(s) Diced
1 tablespoon(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
8 fluid ounce(s)
3 ounce(s)
72.5 gram(s)
1 cup(s)
Wt(g)
296.25
88
357.94
88.5
Kcal(kcal)
0
239.36
579.3
31.86
77.5
38.75
14.2
244
101.81
102.48
237
85.05
72.5
245
0
154.79
58.72
257.25
127.93
120
111.04
40.8
Dinner
Dinner
Dinner
127.93 gram(s)
0.75 cup(s) cubes
1 cup(s)
10 fluid ounce(s)
1.25 cup(s)
227
296.25
91.25
90
0
14.6
Snacks
Snacks
Snacks
Snacks
5 ounce(s)
10 fluid ounce(s)
0.75 cup(s)
0.25 cup(s)
Protein(g)
0
7.36
31.46
0.48
0.42
0.12
8.22
0
21.64
3.93
11.91
Carb(g)
0
43.5
12.61
8.04
10.17
0.01
12.18
0
0
10.48
45.57
141.75
296.25
47
36.5
3,189.87
Fat(g)
0
5.43
45.29
0.12
0.09
11.52
2.37
0
6.91
0.29
3.45
59.53
0
160
208.05
2,248.35
Sat Fat(g)
0
1.15
10.76
0.03
0.01
7.29
1.54
0
1.07
0.05
2.23
1.42
1.01
7
0
113.04
26.19
9.79
21
0
254.47
0.2
0.23
1
0
98.03
0.04
0.06
0
0
27.94
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
DA Plus 10 Page: 8
Nov 21, 2012

Item Name
Dressing
Milk, Low Fat, 1%
Water, Tap
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
ounces)
red yam s.f 3
Cantaloupe
Water, Tap
Dressing
Milk, Low Fat, 1%
Water, Tap
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
ounces)
red yam s.f 3
Cantaloupe
Protein(g)
0.76
Carb(g)
3.08
Fat(g)
0.15
Sat Fat(g)
0.02
4.78
0
3
9.54
113.04
Mono Fat(g)
0
2.09
26.41
0
0.01
2.98
0.68
0
2.29
0.03
0.95
7.07
0
39
5.77
254.47
Poly Fat(g)
0
1.71
5.35
0.05
0.03
0.43
0.09
0
2.77
0.14
0.1
1.37
0
1.5
18.1
98.03
Trans Fat(g)
0
0
0
0
0
0.47
0
0
0
0
0
0.9
0
0
2.79
27.94
Chol(mg)
0
0.88
481.38
0
0
30.53
12.2
0
60.38
0
14.7
0.02
0
0
0
0.02
0.07
0.1
0
0
0.08
0
0
0
0
0
0
0
0
0
0
0.39
0
0
8.15
44.03
Omega-6(g)
0
1.58
4.52
0.02
0.02
0.39
0.07
0
0.19
0.11
0.07
0.05
0
0.5
6.28
17.74
Omega-3(g)
0
0.12
0.3
0.03
0.01
0.04
0.01
0
0.32
0.03
0.03
0
0
0
0
0.47
Diet Fiber(g)
0
6.07
1.78
0.71
1.09
0
0
0
0
3.7
0
7.09
0
0
0
607.16
Sugar(g)
0
6.89
7.26
7.19
7.63
0.01
12.69
0
0
4.11
37.78
0.06
0.04
13.44
0.01
0.06
1
2.86
1.08
35.94
5.78
9.43
122.8
DA Plus 10 Page: 9
Nov 21, 2012

Item Name
Water, Tap
Dressing
Milk, Low Fat, 1%
Water, Tap
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
ounces)
red yam s.f 3
Cantaloupe
Water, Tap
Dressing
Milk, Low Fat, 1%
Water, Tap
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
ounces)
Omega-6(g)
0
0
0.06
Omega-3(g)
0
0
0.02
Diet Fiber(g)
8
0
1.19
Sugar(g)
3
0
2.1
0.04
0
0
6.28
13.44
Water(L)
0.3
0.03
0.24
0.08
0.07
0
0.22
0.24
0.05
0.06
0.18
0.01
0
0
0
1
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
6
3.47
35.94
Thiamin(mg)
0
0.2
0.13
0.03
0.06
0
0.05
0
0.23
0.19
0.1
7.37
0
10
1.57
122.8
Ribo(mg)
0
0.16
0.68
0.01
0.02
0
0.45
0
0.41
0.1
0.49
0.1
0.11
0
0.3
0.09
0
0
0
0
0
0.09
0.05
0
0
0.04
0.03
0.02
0
0
0.02
0.13
0.3
0
0
2.48
Niacin(mg)
0
3.17
1.73
0.37
0.39
0.01
0.23
0
8.57
1.52
0.26
0
0
0
0
0
Vit B6(mg)
0
0.21
0.39
0.08
0.09
0
0.09
0
0.8
0.12
0.11
0.03
0
0.38
0.25
1.83
Vit B12(g)
0
0.03
1.53
0
0
0.02
1.15
0
2.59
0
1.27
0.26
0
0.43
0.05
3.14
Fol (DFE)(g)
0
29.92
72.38
16.81
13.95
0.43
12.2
0
24.66
47.12
24.5
28.85
2.92
8.76
1,091.98
DA Plus 10 Page: 10
Nov 21, 2012

Item Name
red yam s.f 3
Cantaloupe
Water, Tap
Dressing
Milk, Low Fat, 1%
Water, Tap
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
ounces)
red yam s.f 3
Cantaloupe
Water, Tap
Dressing
Milk, Low Fat, 1%
Water, Tap
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
Niacin(mg)
0.47
0.88
0
0
0.33
Vit B6(mg)
0.2
0.09
0
0
0.06
Vit B12(g)
0
0
0
0
0
Fol (DFE)(g)
29.89
25.2
0
0
33.76
0.13
0
5
5.81
28.85
Vit C(mg)
0
0
19.22
15.93
37.04
0
0
0
0
29
1.72
0.05
0
0.5
0.13
2.92
Vit D (ug)(g)
0
0
1.61
0
0
0.21
2.93
0
0
0
0
0.67
0
1.5
0
8.76
Vit A (RAE)(g)
0
5.28
70.32
2.66
2.33
97.13
141.52
0
11.06
27.55
0
7.09
0
666.46
87.6
1,091.98
Vit A (IU)(IU)
0
20.05
1310.71
44.25
44.95
354.86
478.24
0
37.42
554.62
147
27.07
44.04
3.6
0
6.57
0
0
0
0
0
0
202.8
62.5
0
62.96
189.67
4058.4
1250
0
2291.82
0
0
6
0
190.19
Alpha-T(mg)
0
0.44
5.72
0.02
0.02
0.33
0.02
0
0
0.09
7.46
1.7
0
1
0
7.45
Calcium(mg)
8.89
44.88
317.21
5.31
10.07
3.41
305
7.11
12.76
18.12
1,545.9
82.21
0
138.18
0
906.49
Iron(mg)
0
2.36
3.69
0.15
0.22
0
0.07
0
0.88
1.07
29.03
277.83
0
500
0
11,559.82
Magn(mg)
2.96
85.36
44.93
8.85
9.3
0.28
26.84
2.37
31.47
23.92
469.06
DA Plus 10 Page: 11
Nov 21, 2012

Item Name
ounces)
red yam s.f 3
Cantaloupe
Water, Tap
Dressing
Milk, Low Fat, 1%
Water, Tap
Item Name
Water, Tap
eggs scrambled
Honeydew Melon
Pineapple
Butter, Unsalted
Milk, Low Fat, 1%
Water, Tap
green peas s.f-8
ounces)
red yam s.f 3
Cantaloupe
Water, Tap
Dressing
Milk, Low Fat, 1%
Water, Tap
Alpha-T(mg)
0
Calcium(mg)
414.05
Iron(mg)
0.17
Magn(mg)
39.2
0.35
0.06
0
0
0.25
17.3
10.8
20
8.89
17.34
0.42
0.25
1.8
0
0.28
19.91
14.4
0
2.96
9.12
0.01
0
0.15
0
7.46
Potas(mg)
2.96
330.88
563.26
201.78
84.47
3.41
366
2.37
534.11
176.9
529.2
177.18
8.89
100
38.69
1,545.9
Zinc(mg)
0
1.55
3.61
0.08
0.09
0.01
1.02
0
0.7
0.9
2.01
0.04
0
16.2
1.43
29.03
Sodium(mg)
8.89
589.6
1273.32
15.93
0.77
1.56
107.36
7.11
47.63
3.62
159.25
15.59
2.96
60
68.62
469.06
644.98
320.4
0
2.96
186.15
0.18
0.22
0
0
0.16
8.46
19.2
840
8.89
17.34
212.62
2.96
190
271.56
4,626.98
0.6
0
3.75
0.77
15.65
62.37
8.89
310
8.03
3,498.22
DA Plus 10 Page: 12
Nov 21, 2012


Item Name
oatmeal s.f-7
Sugar, Brown
Meal
Breakfast
Breakfast
Milk, Low Fat, 1%
Breakfast
Watermelon s.f-1
Water, Tap
orange s.f-9
Water, Tap, Drinking
broccoli s.f-10
Carrots
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Chicken, Breast, Meat and Skin, Boneless,

Roasted
Salad, Green
Rice, Brown, Wild, Cooked
Seeds, Sunflower Kernels, Dried
green peas s.f-8
Roll, Dinner, Whole Wheat
asparagus s.f-4
Water, Tap
Beans and Pasta Skillet
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
green peas s.f-8
asparagus s.f-4
Water, Tap
Lunch
Quantity
234 gram(s)
1 teaspoon(s) Unpacked
8 fluid ounce(s)
- 8 fl oz is 1 cup
266 gram(s)
10 fluid ounce(s)
131 gram(s)
10 fluid ounce(s)
113.4 gram(s)
1 cup(s) - Strips
or slices
3 ounce(s)
Wt(g)
234
3
Kcal(kcal)
166.14
11.4
244
102.48
266
296.25
131
296.25
113.4
122
79.8
0
61.57
0
38.56
50.02
85.05
167.55
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
0.75 cup(s)
0.5 cup(s)
0.25 cup(s)
72.5 gram(s)
1 item(s)
90 gram(s)
10 fluid ounce(s)
1 serving(s)
8.74 gram(s)
10 fluid ounce(s)
0.5 cup(s)
Protein(g)
5.94
0
8.22
1.62
0
1.23
0
3.2
1.13
25.34
Carb(g)
28.08
2.94
12.18
20.08
0
15.39
0
7.53
11.69
0
103.5
82
36
72.5
28.4
90
296.25
492.47
28.35
296.25
102.5
3,419.17
Fat(g)
3.56
0
2.37
0.4
0
0.16
0
0.42
0.29
6.62
16.56
82.82
210.24
58.72
75.54
19.8
0
551.99
163.01
0
191.68
2,047.88
Sat Fat(g)
0.73
0
1.54
0.04
0
0.02
0
0.04
0.05
1.86
1.29
3.27
7.48
3.93
2.47
2.16
0
113.01
3.33
17.5
7.2
10.48
14.51
3.7
0
259.94
0.07
0.28
18.53
0.29
1.33
0.2
0
71.96
0.01
0.04
1.6
0.05
0.24
0.04
0
10.85
DA Plus 10 Page: 13
Nov 21, 2012

Item Name
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
green peas s.f-8
asparagus s.f-4
Water, Tap
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
green peas s.f-8
Protein(g)
23.24
6.02
0
16.44
113.01
Mono Fat(g)
1.02
0
0.68
0.1
0
0.03
0
0.01
0.02
2.58
Carb(g)
89.54
6.14
0
9.65
259.94
Poly Fat(g)
1.31
0
0.09
0.13
0
0.03
0
0.04
0.14
1.41
Fat(g)
13.95
14.01
0
9.49
71.96
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
Sat Fat(g)
1.94
1.06
0
1.58
10.85
Chol(mg)
0
0
12.2
0
0
0
0
0
0
71.44
0
0.04
6.67
0.03
0.34
0
0
8.7
8.76
0
2.96
31.93
Omega-6(g)
1.27
0
0.07
0.13
0
0.02
0
0.02
0.14
1.2
0.04
0.17
8.33
0.14
0.61
0.09
0
1.85
3.42
0
4.23
22.04
Omega-3(g)
0.04
0
0.01
0
0
0.01
0
0.02
0
0.05
0
0
0
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
3.98
0
0
1.06
0
3.14
0
2.95
3.42
0
0
0
0
0
0
0
0
0
0
0
13.32
96.97
Sugar(g)
0.63
2.91
12.69
16.49
0
12.25
0
1.93
5.78
0
0
0.1
8.3
0.11
0.58
20.89
0
0.08
0.02
0.03
0.03
0.87
2.24
1.48
3.1
3.7
2.13
48.69
1.49
0.6
0.94
4.11
2.4
76.71
DA Plus 10 Page: 14
Nov 21, 2012

Item Name
asparagus s.f-4
Water, Tap
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
green peas s.f-8
asparagus s.f-4
Water, Tap
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
Omega-6(g)
0.07
0
1.64
3.42
0
3.82
20.89
Water(L)
0.2
0
0.22
0.24
0.3
0.11
0.3
0.1
0.11
0.05
Omega-3(g)
0.03
0
0.21
0
0
0.34
0.87
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
1.8
0
16.25
3.46
0
0
48.69
Thiamin(mg)
0.18
0
0.05
0.09
0
0.11
0
0.08
0.08
0
Sugar(g)
1.17
0
12.21
1.1
0
0
76.71
Ribo(mg)
0.04
0
0.45
0.06
0
0.05
0
0.13
0.07
0.1
0.1
0.06
0
0.06
0.01
0.08
0.3
0.18
0
0.3
0.06
2.77
Niacin(mg)
0.53
0
0.23
0.47
0
0.37
0
0.72
1.2
10.81
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.01
0
0.09
0.12
0
0.08
0
0.2
0.17
0.48
0.03
0.04
0.53
0.19
0.07
0.15
0
0.63
0.06
0
0.03
2.33
Vit B12(g)
0
0
1.15
0
0
0
0
0
0
0.27
0.05
0.07
0.13
0.1
0.04
0.13
0
0.45
0.29
0
0.07
2.23
Fol (DFE)(g)
14.04
0.03
12.2
7.98
0
39.3
0
71.44
23.18
3.4
0.57
1.06
3
36.02
0.08
0.11
0.48
2.63
0
0
0
2.65
38.29
21.32
81.72
813.82
DA Plus 10 Page: 15
Nov 21, 2012

Item Name
green peas s.f-8
asparagus s.f-4
Water, Tap
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
green peas s.f-8
asparagus s.f-4
Water, Tap
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
Niacin(mg)
1.52
1.04
0.98
0
5.7
0.96
0
6.87
36.02
Vit C(mg)
0
0
0
21.55
0
69.69
0
101.15
7.2
0
Vit B6(mg)
0.12
0.06
0.07
0
0.44
0.04
0
0.08
2.63
Vit D (ug)(g)
0
0
2.93
0
0
0
0
0
0
0.09
Vit B12(g)
0
0
0
0
0
0
0
1.23
2.65
Vit A (RAE)(g)
0
0
141.52
74.48
0
14.41
0
35.15
1018.7
23.81
Fol (DFE)(g)
47.12
8.52
134.1
0
288.8
14.17
0
8.2
813.82
Vit A (IU)(IU)
0
0
478.24
1513.54
0
294.75
0
706.47
20381.3
79.1
24.01
0
0.5
29
0
6.93
0
67.29
0
0
2.26
329.58
Alpha-T(mg)
0.19
0
0.02
0.13
0
0.24
0
0.88
0.81
0.23
0
0
0
0
0
0
0
0
0
0
0
3.01
Calcium(mg)
21.06
2.49
305
18.62
8.89
52.4
8.89
53.3
40.26
11.91
58.99
0
1.08
27.55
0
45
0
0
0
0
24.6
1,465.3
Iron(mg)
2.11
0.02
0.07
0.64
0
0.13
0
0.83
0.37
0.91
1175.76
2.46
18
554.62
0
905.4
0
1695.49
0.28
0
99.43
27,904.84
Magn(mg)
63.18
0.27
26.84
26.6
2.96
13.1
2.96
23.81
14.64
22.96
0
26.92
13.45
895.62
0.65
18.57
11.39
592.45
DA Plus 10 Page: 16
Nov 21, 2012

Item Name
green peas s.f-8
asparagus s.f-4
Water, Tap
almond s.f-6
Water, Tap
Tuna Salad
Item Name
oatmeal s.f-7
Sugar, Brown
Milk, Low Fat, 1%
Watermelon s.f-1
Water, Tap
orange s.f-9
broccoli s.f-10
Carrots
Roasted
Salad, Green
green peas s.f-8
asparagus s.f-4
Water, Tap
almond s.f-6
Water, Tap
Tuna Salad
Alpha-T(mg)
0.2
12.66
0.09
0.26
1.35
0
2.43
7.43
0
0
26.92
Potas(mg)
163.8
3.99
366
297.92
2.96
237.11
0
358.34
390.4
208.37
Calcium(mg)
2.46
28.08
18.12
30.1
20.7
8.89
149.84
74.84
8.89
17.42
895.62
Zinc(mg)
2.34
0
1.02
0.27
0
0.09
0.03
0.46
0.29
0.87
Iron(mg)
0.49
1.89
1.07
0.69
0.82
0
5.81
1.05
0
1.02
18.57
Sodium(mg)
9.36
0.84
107.36
2.66
8.89
0
11.85
37.42
84.18
60.38
178.02
82.82
232.2
176.9
77.25
201.6
2.96
801.78
199.87
2.96
182.45
4,167.7
0.22
1.1
1.8
0.9
0.57
0.54
0
1.47
0.87
0
0.57
13.42
26.91
2.46
3.24
3.62
113.88
12.6
8.89
1824.15
0.28
8.89
412.05
2,739.92
Magn(mg)
26.24
117
23.92
24.14
12.6
2.96
78.45
75.98
2.96
19.48
592.45
DA Plus 10 Page: 17
Nov 21, 2012


Item Name
Milk, Low Fat, 1%
Meal
Breakfast
PILLSBURY Blueberry Pancakes

Peach
Breakfast
Breakfast
Almonds, Dry Roasted, Salted

Butter, Unsalted
Water, Tap
cabbage s.f-2
Ham, Extra Lean, 5% Fat
Biscuit, Whole Wheat
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Dinner
Bison, Top Sirloin, Separable Lean Only, 1''

Steak, Broiled
Rice And Black-Eye Beans, Brown Rice
Water, Tap
BLIMPIE KIDS MEAL Sandwich, Tuna, 3 inch
Nuts, Walnut, Black or American, Chopped,
Dried
Water, Tap
Item Name
Milk, Low Fat, 1%
Peach
Butter, Unsalted
Water, Tap
cabbage s.f-2
Steak, Broiled
Water, Tap
Dried
Dinner
Dinner
Dinner
Snacks
Quantity
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 item(s)
1 item(s) Medium size (22/3 in diameter)
(approx 4 per lb)
0.25 cup(s)
1 tablespoon(s)
10 fluid ounce(s)
10 fluid ounce(s)
75 gram(s)
2 ounce(s)
88 gram(s)
2 item(s) - 2 in.
diameter
2 ounce(s)
Wt(g)
244
Kcal(kcal)
102.48
77.33
150
153.33
58.5
34.5
14.2
296.25
296.25
75
56.7
88
60
205.27
101.81
0
0
17.25
59.53
239.36
186.6
56.7
96.96
100
296.25
158.76
172
0
277
62.5
386.25
0
2,056.35
Sat Fat(g)
1.54
0.33
0.03
1.39
7.29
0
0
0
0.58
1.15
1.6
1.37
Snacks
100 gram(s)
10 fluid ounce(s)
1 item(s) - 1
item is 1
sandwich
0.5 cup(s) chopped
10 fluid ounce(s)
Protein(g)
8.22
3.33
1.37
7.27
0.12
0
0
0.95
9.34
7.36
5.8
15.9
Carb(g)
12.18
30.67
14.31
7.31
0.01
0
0
4.13
0.33
43.5
27.74
0
296.25
2,362.69
Fat(g)
2.37
2.33
0.38
17.96
11.52
0
0
0.05
2.05
5.43
6.95
3.2
5.6
0
14
15.04
32.8
0
30
6.19
2.9
0
11
36.88
0.96
0
2
2.11
94.3
209.17
103
20.35
Snacks
DA Plus 10 Page: 18
Nov 21, 2012

Item Name
Water, Tap
Item Name
Milk, Low Fat, 1%
Peach
Butter, Unsalted
Water, Tap
cabbage s.f-2
Steak, Broiled
Water, Tap
Dried
Water, Tap
Item Name
Milk, Low Fat, 1%
Peach
Butter, Unsalted
Water, Tap
cabbage s.f-2
Steak, Broiled
Water, Tap
Dried
Water, Tap
Item Name
Milk, Low Fat, 1%
Protein(g)
0
94.3
Mono Fat(g)
0.68
0
0.1
11.17
2.98
0
0
0.01
0.77
2.09
2.79
1.25
Carb(g)
0
209.17
Poly Fat(g)
0.09
0
0.13
4.48
0.43
0
0
0.02
0.3
1.71
2.08
0.15
Fat(g)
0
103
Trans Fat(g)
0
0
0
0
0.47
0
0
0
0
0
0
0
Sat Fat(g)
0
20.35
Chol(mg)
12.2
6.67
0
0
30.53
0
0
0
23.25
0.88
1.8
48.76
0.69
0
0
9.38
1.01
0
0
21.92
0.11
0
0
0
0
0
27
0
0
31.91
Omega-6(g)
0.07
0
0.13
4.48
0.39
0
0
0.01
0.24
1.58
1.91
0.12
0
32.31
Omega-3(g)
0.01
0
0
0
0.04
0
0
0.01
0
0.12
0.16
0.02
0
0.58
Diet Fiber(g)
0
1.33
2.25
3.76
0
0
0
1.42
0
6.07
4.38
0
0
151.09
Sugar(g)
12.69
9.33
12.59
1.7
0.01
0
0
2.09
0.59
6.89
1.55
0
0
0
0
20.67
0
0
0
1.25
0
0
2
4.25
1.2
0
4
0.69
0
29.59
Water(L)
0.22
1.8
0
1.62
Alcohol(g)
0
0
0
25.47
Thiamin(mg)
0.05
1.04
0
53.33
Ribo(mg)
0.45
1.63
DA Plus 10 Page: 19
Nov 21, 2012

Item Name
Peach
Butter, Unsalted
Water, Tap
cabbage s.f-2
Steak, Broiled
Water, Tap
Dried
Water, Tap
Item Name
Milk, Low Fat, 1%
Peach
Butter, Unsalted
Water, Tap
cabbage s.f-2
Steak, Broiled
Water, Tap
Dried
Water, Tap
Item Name
Milk, Low Fat, 1%
Peach
Butter, Unsalted
Water(L)
0
0.13
0
0
0.3
0.3
0.07
0.04
0.03
0.02
0.04
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
Thiamin(mg)
0.1
0.04
0.03
0
0
0
0.05
0.19
0.2
0.14
0.13
Ribo(mg)
0.11
0.05
0.33
0
0
0
0.03
0
0.16
0.12
0.25
0.06
0.3
0
0
0
0
0
0
0.09
0
0
0.04
0.04
0
0
0.08
0.3
1.8
Niacin(mg)
0.23
1.33
1.21
1.23
0.01
0
0
0.19
3.24
3.17
2.08
3.16
0
0
Vit B6(mg)
0.09
0.13
0.04
0.04
0
0
0
0.08
0.11
0.21
0.12
0.32
0
1.04
Vit B12(g)
1.15
0.4
0
0
0.02
0
0
0
0.21
0.03
0.1
1.6
0
1.63
Fol (DFE)(g)
12.2
0
6
18.28
0.43
0
0
22.5
0
29.92
12
10.21
1.2
0
0
0.29
0
0
0
0.36
0
0
0
0
0
0
0
19.38
0
17.32
Vit C(mg)
0
0
9.9
0
0
44.09
0
1.51
Vit D (ug)(g)
2.93
0
0
0
0.21
3.64
0
3.51
Vit A (RAE)(g)
141.52
0
24
0
97.13
284.78
0
130.91
Vit A (IU)(IU)
478.24
333.33
489
0.34
354.86
2,118.5
DA Plus 10 Page: 20
Nov 21, 2012

Item Name
Water, Tap
cabbage s.f-2
Steak, Broiled
Water, Tap
Dried
Water, Tap
Item Name
Milk, Low Fat, 1%
Peach
Butter, Unsalted
Water, Tap
cabbage s.f-2
Steak, Broiled
Water, Tap
Dried
Water, Tap
Item Name
Milk, Low Fat, 1%
Peach
Butter, Unsalted
Water, Tap
cabbage s.f-2
Vit C(mg)
0
0
28.12
0
0
0
0
Vit D (ug)(g)
0
0
0
0.4
0
0
0
Vit A (RAE)(g)
0
0
3
0
5.28
12.6
0
Vit A (IU)(IU)
0
0
60
0
20.05
47.68
0
0
0
5
1.06
0.1
0
0
0
0
0
0
1.25
65
0
245
25
0
44.09
Alpha-T(mg)
0.02
0
1.1
8.21
0.33
0
0
0.1
0.16
0.44
0.35
0.11
0
3.64
Calcium(mg)
305
66.67
9
92.11
3.41
8.89
8.89
36
2.83
44.88
145.2
2.84
0
284.78
Iron(mg)
0.07
1.2
0.38
1.32
0
0
0
0.13
0.32
2.36
1.59
1.97
0
2,118.5
Magn(mg)
26.84
0
13.5
96.94
0.28
2.96
2.96
11.25
10.21
85.36
52.8
15.31
0
0
0
1.12
17
8.89
18
38.12
1.64
0
2
1.95
55
2.96
0
125.62
0
11.96
Potas(mg)
366
0
285
245.64
3.41
2.96
0
147
361.74
2,742.86
8.89
816.61
Zinc(mg)
1.02
0
0.25
1.14
0.01
0
0.03
0.15
0.89
12.22
0
14.93
Sodium(mg)
107.36
286.67
0
116.96
1.56
8.89
11.85
191.25
682.09
3,188.1
2.96
504.97
DA Plus 10 Page: 21
Nov 21, 2012

Item Name
Steak, Broiled
Water, Tap
Dried
Water, Tap
Potas(mg)
330.88
186
219.43
Zinc(mg)
1.55
1.16
2.9
Sodium(mg)
589.6
541.8
30.05
262
2.96
0
326.88
1
0
0
2.11
144
8.89
457
1.25
2.96
2,742.86
0
12.22
8.89
3,188.1
DA Plus 10 Page: 22
Nov 21, 2012

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 02, 2012
2249
1604
645
Nov 03, 2012
2050
1604
446
Nov 04, 2012
2056
1604
452
Total:
6355
4812
1543
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2164
2118
1604
514
DA Plus 10 Page: 23

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Nov 21, 2012

DULCE SANDOVAL, jacksand75@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 21, 2012

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

236.0 - 341.0 241.19 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 21, 2012

Nov 21, 2012

3.0 cup eq.

1.3 cup eq.

2.0 cup eq.

0.8 cup eq.

3.0 cup eq.

1.6 cup eq.

6.0 oz. eq.

12.6 oz. eq.

Your results are based on a 2164 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 21, 2012

Intake Spreadsheet for Nov 02, 2012

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Intake Spreadsheet for Nov 03, 2012

Milk, Low Fat, 1%

Chicken, Breast, Meat and Skin, Boneless,

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Intake Spreadsheet for Nov 04, 2012

PILLSBURY Blueberry Pancakes

Almonds, Dry Roasted, Salted

Bison, Top Sirloin, Separable Lean Only, 1''

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012

Nov 21, 2012