HuangE WB4

May 09, 2013
Edward Huang, edwhu2785@gmail.com

Profile: Edward Huang, 3 Day Average
Profile
Active Profile:
Edward Huang
Height:
6 ft. 3 inches
Weight:
178.0 lbs.
Age:
20 years
BMI:
22.2
Gender:
Male
Activity Level:
Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
3207 kcal
Protein
64.59 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
17 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
May 09, 2013

Nutrient
Sugar, Total
DRI
*
No recommendation
Other
Water
3.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.2 mg
Riboflavin
1.3 mg
Niacin
16 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
90 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
900 g
Vitamin A (IU)
3000 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
8 mg
Magnesium
400 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
May 09, 2013

Macronutrient Ranges for Apr 30, 2013, May 01, 2013, May 02, 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%
1,443-2,085 kCal
10%-35%
321-1,122 kCal
20%-35%
641-1,122 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
49%
19%
34%
0%
1,226 kCal
478 kCal
848 kCal
0 kCal
DA Plus 10 Page: 3
May 09, 2013

Fat Breakdown for Apr 30, 2013, May 01, 2013, May 02, 2013
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
14%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
7%
10%
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 Apr 30, 2013, May 01, 2013, May 02, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
3207 kcal
2,482.6 kcal
Protein
64.59 g
119.56 g
Carbohydrate
360.0 - 520.0 306.51 g

g
71.0 - 124.0 94.18 g
g
Fat, Total
77%
185%
Fat
Saturated Fat
< 32 g
20.29 g
63%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
38.47 g
26.87 g
0.01 g
319.66 mg
107%
Omega-6 Linoleic
17 g
25.05 g
147%
Omega-3 Linolenic
1.6 g
1.34 g
Dietary Fiber, Total
38 g
30.56 g
Sugar, Total
134.99 g
Water
3.7 L
3.75 L
Alcohol
0g
Thiamin
1.2 mg
2.6 mg
217%
Riboflavin
1.3 mg
4.43 mg
341%
Niacin
16 mg
20.17 mg
126%
Vitamin B6
1.3 mg
2.57 mg
197%
Vitamin B12
2.4 g
9.24 g
385%
Folate (DFE)
400 g
648.39 g
162%
Vitamin C
90 mg
124.59 mg
138%
Vitamin D (ug)
15 g
18.3 g
122%
Vitamin A (RAE)
900 g
1,114.55 g
124%
Vitamin A (IU)
3000 IU
5,714.93 IU
190%
Alpha-Tocopherol
15 mg
17.68 mg
118%
Calcium
1000 mg
2,211.15 mg
221%
Iron
8 mg
16.89 mg
211%
Magnesium
400 mg
707.45 mg
177%
Essential Fatty Acids

84%
Carbohydrates
80%
Other
101%
Vitamins
Minerals
DA Plus 10 Page: 5
May 09, 2013

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
5,054.29 mg
108%
Zinc
11 mg
17.16 mg
156%
Sodium
1500 mg
2,313.23 mg
154%
DA Plus 10 Page: 6
May 09, 2013

MyPlate Analysis for Apr 30, 2013, May 01, 2013, May 02, 2013
Grains
Goal*
10.0 oz. eq.
tips
Actual
7.3 oz. eq.
% Goal
72.5%
Vegetables
4.0 cup eq.
tips
0.8 cup eq.
19.8%
Fruits
2.5 cup eq.
tips
2.7 cup eq.
108.4%
Dairy
3.0 cup eq.
tips
5.6 cup eq.
186%
Protein Foods
7.0 oz. eq.
tips
14.1 oz. eq.
201.3%
326.8
50.4%
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 09, 2013

Intake Spreadsheet for Apr 30, 2013

Item Name
Water, Tap
Oatmeal, Cooked with Water
Apple, Medium
Meal
Breakfast
Breakfast
Breakfast
Banana
Breakfast
Strawberries
Breakfast
Salad, Caesar, with Dressing

Milk, Whole 3.3%
Breakfast
Breakfast
Bagel, Wheat
Breakfast
Banana
Breakfast
Milk, Non Fat Skim or Fat Free
Breakfast
Water, Tap
Salad, Spinach, No Dressing, Made w/
Cheese or Eggs
Soymilk
Bagel, Wheat
Lunch
Lunch
Milk, Whole 3.3%
Lunch
Water, Tap
Rice, Brown, Long Grain, Cooked
Beef, Cured, Thin Sliced
Tofu, Soft, with Calcium Sulfate and
Magnesium Chloride (Nigari)
Orange Baked Red Yams
Soybeans, Boiled with Salt
Trail Mix, Unsalted
Seeds, Sunflower Kernels, Dried
Almonds, Honey Roasted, Unblanched
Dinner
Dinner
Dinner
Dinner
Item Name
Water, Tap
Apple, Medium
Banana
Strawberries
Lunch
Lunch
Quantity
36 fluid ounce(s)
0.5 cup(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
1 item(s) - small
(6" to 6-7/8"
long)
0.25 cup(s) Whole
0.25 cup(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 item(s) - 1
item is 1 bagel
1 item(s) Medium (7 in. to
7 7/8 in. long)
36 fluid ounce(s)
- 8 fl oz is 1 cup
16 fluid ounce(s)
1 cup(s)
Wt(g)
1066.5
117
182
Kcal(kcal)
0
83.07
94.64
101
89.89
36
11.52
27
244
42.12
148.84
98
245
118
105.02
1102.5
374.85
474
74
0
107.3
4 fluid ounce(s)
1 item(s) - 1
item is 1 bagel
8 fluid ounce(s)
- 8 fl oz is 1 cup
16 fluid ounce(s)
0.5 cup(s)
1 ounce(s)
1 ounce(s)
120
98
64.8
245
244
148.84
474
97.5
28.35
28.35
0
108.22
49.9
17.29
127.93
86
37.5
36
36
111.04
148.78
173.25
210.24
213.84
5,053.63
Fat(g)
0
1.78
0.31
0.33
0.11
3.48
91.5
2,793.45
Sat Fat(g)
0
0.36
0.05
0.11
0.01
0.64
20.01
Dinner
Snacks
Snacks
Snacks
Snacks
1 serving(s)
0.5 cup(s)
0.25 cup(s)
0.25 cup(s)
0.25 cup(s) whole kernels
Protein(g)
0
2.97
0.47
1.1
0.24
1.26
136.16
Carb(g)
0
14.04
25.13
23.07
2.76
1.68
379.63
DA Plus 10 Page: 8
May 09, 2013

Item Name
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Trail Mix, Unsalted
Item Name
Water, Tap
Apple, Medium
Banana
Strawberries
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Trail Mix, Unsalted
Protein(g)
7.69
10
1.29
37.15
0
5.11
Carb(g)
11.71
47.91
26.95
54.68
0
11.2
Fat(g)
7.93
1.5
0.39
0.88
0
4.82
Sat Fat(g)
4.55
0
0.13
0.62
0
1.4
3.92
10
7.69
0
2.52
7.97
1.86
7.54
47.91
11.71
0
22.39
1.62
0.51
2.1
1.5
7.93
0
0.88
1.09
1.05
0.25
0
4.55
0
0.18
0.47
0.15
1.42
14.31
5.18
7.48
6.54
136.16
Mono Fat(g)
0
0.51
0.01
0.03
0.02
2.27
1.98
0.28
0.04
0.24
0
2.17
26.19
8.54
16.84
7.2
10.04
379.63
Poly Fat(g)
0
0.65
0.09
0.07
0.06
0.41
0.48
0.92
0.09
0.03
0
0.67
0.2
7.71
11.02
18.53
17.96
91.5
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0.04
1.12
2.08
1.6
1.7
20.01
Chol(mg)
0
0
0
0
0
9.99
24.4
0
0
22.05
0
76.96
0.48
0.28
1.98
0
0.32
0.48
0.23
1.15
0.92
0.48
0
0.31
0.06
0.59
0
0
0
0
0
0
0
0
0
24.4
0
0
11.62
0
0.02
1.7
4.7
36.09
0.07
4.36
3.62
27.12
0
0
0
0
0
0
0
169.42
DA Plus 10 Page: 9
May 09, 2013

Item Name
Item Name
Water, Tap
Apple, Medium
Banana
Strawberries
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Trail Mix, Unsalted
Item Name
Water, Tap
Apple, Medium
Banana
Strawberries
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Mono Fat(g)
6.67
11.66
36.09
Omega-6(g)
0
0.63
0.08
0.05
0.03
0.33
0.29
0.84
0.05
0.02
0
0.58
Poly Fat(g)
8.33
3.77
27.12
Omega-3(g)
0
0.02
0.02
0.03
0.02
0.05
0.18
0.07
0.03
0.01
0
0.06
Trans Fat(g)
0
0
0
Diet Fiber(g)
0
1.99
4.37
2.63
0.72
0.41
0
4.02
3.07
0
0
1.48
Chol(mg)
0
0
169.42
Sugar(g)
0
0.32
18.91
12.35
1.76
0.34
12.32
6
14.43
56.12
0
2.95
0.7
0.84
0.29
0
0.3
0.05
0.52
0.09
0.07
0.18
0
0.01
0.01
0.07
0.72
4.02
0
0
1.75
0
0.06
4.79
6
12.32
0
0.34
0
0.2
0.06
3.84
3.59
8.3
3.64
25.05
Water(L)
1.07
0.1
0.16
0.08
0.03
0.02
0.22
0.04
0.09
1
0.47
0.05
0.01
0.51
0.03
0.02
0.13
1.63
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
2.86
5.16
0
3.1
4.93
41.28
Thiamin(mg)
0
0.09
0.03
0.03
0.01
0
0.11
0.4
0.04
0.5
0
0.12
5.78
2.58
0
0.94
0
158.44
Ribo(mg)
0
0.02
0.05
0.07
0.01
0.04
0.41
0.2
0.09
2.01
0
0.28
0.11
4.42
0
0
0.07
2.99
0.08
4.77
DA Plus 10 Page: 10
May 09, 2013

Item Name
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Trail Mix, Unsalted
Item Name
Water, Tap
Apple, Medium
Banana
Strawberries
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Trail Mix, Unsalted
Item Name
Water, Tap
Apple, Medium
Banana
Water(L)
0.04
0.22
0.47
0.07
0.02
0.02
Alcohol(g)
0
0
0
0
0
0
Thiamin(mg)
0.4
0.11
0
0.09
0.02
0
Ribo(mg)
0.2
0.41
0
0.02
0.05
0
0.1
0.05
0
0
0
4.42
Niacin(mg)
0
0.26
0.17
0.67
0.14
0.31
0.22
3.3
0.78
1.04
0
1.61
0
0
0
0
0
0
Vit B6(mg)
0
0.01
0.08
0.37
0.02
0
0.09
0.14
0.43
0.41
0
0.1
0.09
0.13
0.17
0.53
0.04
2.99
Vit B12(g)
0
0
0
0
0
0.06
1.1
0
0
5.51
0
0.23
0.03
0.25
0.07
0.13
0.34
4.77
Fol (DFE)(g)
0
7.02
5.46
20.2
8.64
27.81
12.2
105.84
23.6
55.12
0
75.48
0.62
3.3
0.22
0
1.49
1.49
0.15
0.09
0.14
0.09
0
0.14
0.1
0
0
0
1.1
0
0
0.73
0
21.6
105.84
12.2
0
3.9
3.12
12.47
0.47
0.34
1.77
3
1.01
22.37
Vit C(mg)
0
0
8.37
8.79
89.7
0.2
0.2
0.11
0.48
0.03
3.23
Vit D (ug)(g)
0
0
0
0
19.6
0
0
0
0
0
8.72
Vit A (RAE)(g)
0
0
5.46
3.03
1,097.85
29.89
46.44
26.62
81.72
11.52
696.7
Vit A (IU)(IU)
0
0
98.28
64.64
5,534.01
DA Plus 10 Page: 11
May 09, 2013

Item Name
Strawberries
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Trail Mix, Unsalted
Item Name
Water, Tap
Apple, Medium
Banana
Strawberries
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Vit C(mg)
21.17
4.72
0
0
10.27
0
0
6.51
Vit D (ug)(g)
0
0
3.17
0
0
13.23
0
0
Vit A (RAE)(g)
0.36
54.54
112.24
0
3.54
672.52
0
132.46
Vit A (IU)(IU)
4.32
472.93
395.28
0
75.52
2249.1
0
1550.91
0
0
0
0
0
0
0.06
0
0
3.17
0
0
0.03
0
0
0
112.24
0
0
0
0
3.6
0
395.28
0
0
0
1.98
27.07
1.46
0.52
0.5
0.25
89.7
Alpha-T(mg)
0
0.09
0.33
0.1
0.1
0.48
0.17
0.31
0.12
0.11
0
0.69
0
0
0
0
0
19.6
Calcium(mg)
32
10.53
10.92
5.05
5.76
21.87
275.72
19.6
5.9
1345.05
14.22
45.14
0
0
0.38
1.08
0
1,097.85
Iron(mg)
0
1.05
0.22
0.26
0.15
0.33
0.07
2.7
0.31
0.33
0
1.32
189.67
7.74
6.75
18
0
5,534.01
Magn(mg)
10.66
31.59
9.1
27.27
4.68
4.32
24.4
49.98
31.86
121.28
4.74
26.64
0.13
0.31
0.17
0
0.03
0
0
30
19.6
275.72
14.22
9.75
3.12
31.47
0.77
2.7
0.07
0
0.41
0.77
0.31
30
49.98
24.4
4.74
41.92
5.39
7.65
0.35
16.47
17.3
2,432.66
0.42
20.68
19.92
867.13
DA Plus 10 Page: 12
May 09, 2013

Item Name
Trail Mix, Unsalted
Item Name
Water, Tap
Apple, Medium
Banana
Strawberries
Milk, Whole 3.3%
Bagel, Wheat
Banana
Water, Tap
Cheese or Eggs
Soymilk
Bagel, Wheat
Milk, Whole 3.3%
Water, Tap
Trail Mix, Unsalted
Alpha-T(mg)
0.3
0
12.66
0
16.47
Potas(mg)
10.66
81.9
194.74
361.58
55.08
55.62
322.08
161.7
422.44
1719.9
4.74
230.88
Calcium(mg)
87.72
29.25
28.08
94.68
2,432.66
Zinc(mg)
0
1.17
0.07
0.15
0.05
0.14
0.9
1.08
0.18
4.63
0
0.55
Iron(mg)
4.42
1.14
1.89
1.02
20.68
Sodium(mg)
32
4.68
1.82
1.01
0.36
63.72
104.92
430.22
1.18
463.05
14.22
227.18
141.6
161.7
322.08
4.74
41.92
121.62
34.02
0.14
1.08
0.9
0
0.61
1.13
0.18
61.2
430.22
104.92
14.22
4.88
407.95
2.27
644.98
442.9
256.88
232.2
201.6
6,227.56
0.18
0.99
1.21
1.8
0.94
18.08
8.46
203.82
3.75
3.24
46.8
2,636.08
Magn(mg)
73.96
59.25
117
86.4
867.13
DA Plus 10 Page: 13
May 09, 2013

Intake Spreadsheet for May 01, 2013

Item Name
Eggs, Hard Boiled
Meal
Breakfast
Banana
Breakfast
Water, Tap
Pancakes
Soymilk, Calcium Fortified
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Water, Tap
Cheese or Eggs
Water, Tap
Beef, Rib, Whole, Choice, Separable Lean,
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Granola Bar, with Oats, Sugar, Raisins and
Coconut
Blueberries
Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Lunch
Lunch
Quantity
2 item(s) - Large
egg
7 7/8 in. long)
16 fluid ounce(s)
3 item(s)
8 fluid ounce(s)
1 cup(s)
36 fluid ounce(s)
- 8 fl oz is 1 cup
16 fluid ounce(s)
1.5 cup(s)
Dinner
Dinner
Dinner
16 fluid ounce(s)
0.5 cup(s)
3 ounce(s)
474
97.5
85.05
0
108.22
206.67
Dinner
8 fluid ounce(s)
- 8 fl oz is 1 cup
0.25 cup(s)
1 item(s)
244
148.84
37.5
43
173.25
199.52
145
36
36
82.65
210.24
213.84
2,793.39
Sat Fat(g)
3.27
0.13
0
2.55
0.5
0.73
0.62
0
2.1
Snacks
Snacks
Snacks
Snacks
Snacks
1 cup(s)
0.25 cup(s)
Wt(g)
100
Kcal(kcal)
155
118
105.02
474
175.82
245
234
1102.5
0
382.85
105.35
166.14
374.85
474
111
0
160.95
Protein(g)
12.58
1.29
0
10.16
6.37
5.94
37.15
0
7.66
Carb(g)
1.12
26.95
0
48.69
12.05
28.08
54.68
0
16.79
4,232.37
Fat(g)
10.61
0.39
0
16.03
3.6
3.56
0.88
0
7.23
0
2.52
23.18
0
22.39
0
0
0.88
11.93
0
0.18
4.76
7.69
5.18
4.21
11.71
16.84
28.68
7.93
11.02
7.57
4.55
2.08
5.46
139.02
306.25
118.6
30.27
DA Plus 10 Page: 14
May 09, 2013

Item Name
Blueberries
Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Blueberries
Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Blueberries
Protein(g)
1.07
7.48
6.54
139.02
Mono Fat(g)
4.08
0.04
0
4.58
0.94
1.02
0.24
0
3.26
Carb(g)
21.01
7.2
10.04
306.25
Poly Fat(g)
1.41
0.09
0
7.7
2.1
1.31
0.03
0
1.01
Fat(g)
0.48
18.53
17.96
118.6
Trans Fat(g)
0
0
0
0.04
0
0
0
0
0
Sat Fat(g)
0.04
1.6
1.7
30.27
Chol(mg)
373
0
0
103.28
0
0
22.05
0
115.44
0
0.32
5.05
0
0.31
0.37
0
0
0
0
0
68.04
1.98
4.7
0.83
0.48
3.62
0.7
0
0
0
24.4
0
0
0.07
6.67
11.66
45.43
Omega-6(g)
1.19
0.05
0
7.48
1.43
1.27
0.02
0
0.87
0.21
8.33
3.77
31.44
Omega-3(g)
0.04
0.03
0
0.17
0.18
0.04
0.01
0
0.09
0
0
0
0.04
Diet Fiber(g)
0
3.07
0
1.47
0.49
3.98
0
0
2.22
0
0
0
706.21
Sugar(g)
1.12
14.43
0
6.37
8.94
0.63
56.12
0
4.42
0
0.3
0.29
0
0.01
0.04
0
1.75
0
0
0.34
0
0.29
3.59
0.68
0.18
0.03
0
0
0
1.33
12.32
0
11.83
0.13
29.53
0.08
1.07
3.48
25.82
14.44
131.92
DA Plus 10 Page: 15
May 09, 2013

Item Name
Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Blueberries
Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Blueberries
Omega-6(g)
8.3
3.64
29.53
Water(L)
0.07
0.09
0.47
0.1
0.22
0.2
1
0.47
0.08
Omega-3(g)
0.02
0.13
1.07
Alcohol(g)
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
3.1
4.93
25.82
Thiamin(mg)
0.07
0.04
0
0.46
0.07
0.18
0.5
0
0.19
Sugar(g)
0.94
0
131.92
Ribo(mg)
0.51
0.09
0
0.45
0.45
0.04
2.01
0
0.42
0.47
0.07
0.05
0
0
0
0
0.09
0.07
0
0.02
0.18
0.22
0
0
0
0
0
0.11
0.17
0.12
0.41
0.07
0.05
0.12
0
0
3.64
Niacin(mg)
0.06
0.78
0
3.27
1.04
0.53
1.04
0
2.42
0
0
0
0
Vit B6(mg)
0.12
0.43
0
0.07
0.08
0.01
0.41
0
0.15
0.05
0.53
0.04
2.69
Vit B12(g)
1.11
0
0
0.42
2.08
0
5.51
0
0.34
0.06
0.13
0.34
5.23
Fol (DFE)(g)
44
23.6
0
171.91
22.05
14.04
55.12
0
113.22
0
1.49
3.54
0
0.14
0.23
0
0
2.47
0
3.9
6.8
0.22
1.77
0.75
0.09
0.11
0.15
1.1
0
0
12.2
26.62
34.83
0.61
3
21.53
0.08
0.48
2.58
0
0
13.04
8.7
81.72
630.25
DA Plus 10 Page: 16
May 09, 2013

Item Name
Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Blueberries
Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Blueberries
Niacin(mg)
1.01
21.53
Vit C(mg)
0
10.27
0
0
0
0
0
0
9.77
Vit B6(mg)
0.03
2.58
Vit D (ug)(g)
2.2
0
0
0.76
2.69
0
13.23
0
0
Vit B12(g)
0
13.04
Vit A (RAE)(g)
149
3.54
0
0
134.75
0
672.52
0
198.69
Fol (DFE)(g)
11.52
630.25
Vit A (IU)(IU)
520
75.52
0
218.6
453.25
0
2249.1
0
2326.37
0
0
0
0
0
0
0
0
0
0
0
0
0
0.52
0.43
3.17
0
0
112.24
0.38
3.44
395.28
6.75
4.3
14.06
0.5
0.25
35.81
Alpha-T(mg)
1.03
0.12
0
2.14
0.27
0.19
0.11
0
1.03
0
0
0
22.06
Calcium(mg)
50
5.9
14.22
129.21
301.35
21.06
1345.05
14.22
67.71
4.35
1.08
0
1,279.99
Iron(mg)
1.19
0.31
0
2.99
1.03
2.11
0.33
0
1.99
78.3
18
0
6,345.47
Magn(mg)
10
31.86
4.74
20.61
36.75
63.18
121.28
4.74
39.96
0
0.03
0.12
14.22
9.75
8.51
0
0.41
2.43
4.74
41.92
21.26
0.17
0
1.01
275.72
29.25
25.8
0.07
1.14
1.37
24.4
59.25
43.43
0.83
12.66
0
19.7
8.7
28.08
94.68
2,443.42
0.41
1.89
1.02
18.68
8.7
117
86.4
740.22
DA Plus 10 Page: 17
May 09, 2013

Item Name
Eggs, Hard Boiled
Banana
Water, Tap
Pancakes
Water, Tap
Cheese or Eggs
Water, Tap
1/4'' Fat, Roasted
Milk, Whole 3.3%
Trail Mix, Unsalted
Coconut
Blueberries
Potas(mg)
126
422.44
4.74
168.7
298.9
163.8
1719.9
4.74
346.32
Zinc(mg)
1.05
0.18
0
0.84
0.64
2.34
4.63
0
0.82
Sodium(mg)
124
1.18
14.22
573.07
115.15
9.36
463.05
14.22
340.77
4.74
41.92
318.08
0
0.61
5.91
14.22
4.88
61.24
322.08
256.88
140.18
0.9
1.21
0.69
104.92
3.75
119.54
111.65
232.2
201.6
4,884.87
0.23
1.8
0.94
22.79
1.45
3.24
46.8
2,015.05
DA Plus 10 Page: 18
May 09, 2013

Intake Spreadsheet for May 02, 2013

Item Name
Water, Tap
Bagel, Wheat
Meal
Breakfast
Breakfast
Juice, Orange
Strawberries
Banana
Breakfast
Breakfast
Breakfast
Breakfast
Water, Tap
Sandwich, Bacon, Lettuce and Tomato or
BLT, with Mayonnaise
Water, Tap
KELSEY'S Celery and Carrot Sticks
Bread Sticks, Plain
Dinner
Dinner
Dinner
Dinner

Snacks
Snacks
Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Water, Tap
Water, Tap
Bread Sticks, Plain
Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Lunch
Lunch
Quantity
16 fluid ounce(s)
1 item(s) - 1
item is 1 bagel
8 fluid ounce(s)
1 cup(s) - Whole
7 7/8 in. long)
36 fluid ounce(s)
- 8 fl oz is 1 cup
18 fluid ounce(s)
1 item(s)
18 fluid ounce(s)
1 cup(s)
1 serving(s)
1 item(s) - 9 1/4
in. x 3/8 in.
0.25 cup(s)
Wt(g)
474
98
Kcal(kcal)
0
245
248
144
118
111.6
46.08
105.02
1102.5
374.85
533.25
164
0
341.12
533.25
108
75
6
0
168.48
20
24.72
36
36
210.24
213.84
1,860.95
Sat Fat(g)
0
0
0.06
0.02
0.13
0.62
0
3.8
0
2.57
0
0.08
1.6
1.7
10.59
Chol(mg)
0
0
0
0
0
83.33
Protein(g)
0
10
1.74
0.96
1.29
37.15
0
11.58
Carb(g)
0
47.91
25.79
11.06
26.95
54.68
0
34.18
3,676
Fat(g)
0
1.5
0.5
0.43
0.39
0.88
0
17.56
0
5.05
1
0.72
7.48
6.54
83.51
Mono Fat(g)
0
0.28
0.09
0.06
0.04
33.89
0
6.73
5
4.1
7.2
10.04
233.65
Poly Fat(g)
0
0.92
0.1
0.22
0.09
22.04
0
13.92
0.2
0.57
18.53
17.96
72.44
Trans Fat(g)
0
0
0
0
0
0
DA Plus 10 Page: 19
May 09, 2013

Item Name
Water, Tap
Water, Tap
Bread Sticks, Plain
Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Water, Tap
Water, Tap
Bread Sticks, Plain
Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Water, Tap
Water, Tap
Bread Sticks, Plain
Mono Fat(g)
0.24
0
5.53
Poly Fat(g)
0.03
0
6.74
Trans Fat(g)
0
0
0
Chol(mg)
22.05
0
21.32
0
9.09
0
0.21
6.67
11.66
33.89
Omega-6(g)
0
0.84
0.07
0.13
0.05
0.02
0
5.97
0
1.62
0
0.22
8.33
3.77
22.04
Omega-3(g)
0
0.07
0.03
0.09
0.03
0.01
0
0.72
0
0
0
0
0
0
0
Diet Fiber(g)
0
4.02
0.5
2.88
3.07
0
0
2.3
0
39.96
0
0
0
0
83.33
Sugar(g)
0
6
20.83
7.04
14.43
56.12
0
4.79
0
1.33
0
0.2
8.3
3.64
20.56
Water(L)
0.47
0.04
0.22
0.13
0.09
1
0.53
0.1
0
0.19
0
0.01
0.02
0.13
1.32
Alcohol(g)
0
0
0
0
0
0
0
0
0
1.62
2
0.18
3.1
4.93
24.59
Thiamin(mg)
0
0.4
0.22
0.03
0.04
0.5
0
0.33
0
1.37
3
0.08
0.94
0
114.6
Ribo(mg)
0
0.2
0.07
0.03
0.09
2.01
0
0.25
0.53
0.08
0
0
0
0
3.2
0
0
0
0
0
0
0
0
0
0
0.04
0.53
0.04
2.12
0
0.14
0
0.03
0.13
0.34
3.3
DA Plus 10 Page: 20
May 09, 2013

Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Water, Tap
Water, Tap
Bread Sticks, Plain
Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Water, Tap
Water, Tap
Bread Sticks, Plain
Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Water, Tap
Water, Tap
Niacin(mg)
0
3.3
0.99
0.56
0.78
1.04
0
4.36
Vit B6(mg)
0
0.14
0.1
0.07
0.43
0.41
0
0.21
Vit B12(g)
0
0
0
0
0
5.51
0
0.23
Fol (DFE)(g)
0
105.84
74.4
34.56
23.6
55.12
0
104.96
0
1.25
0
0.32
3
1.01
16.62
Vit C(mg)
0
0
124
84.67
10.27
0
0
9.68
0
0
0
0
0.48
0.03
1.89
Vit D (ug)(g)
0
0
0
0
0
13.23
0
0
0
0.23
0
0
0
0
5.97
Vit A (RAE)(g)
0
0
24.8
1.44
3.54
672.52
0
44.28
0
111.24
0
15.24
81.72
11.52
618.2
Vit A (IU)(IU)
0
0
496
17.28
75.52
2249.1
0
517.67
0
18.9
0
0
0.5
0.25
248.27
Alpha-T(mg)
0
0.31
0.1
0.42
0.12
0.11
0
1.16
0
0
0
0
0
0
13.23
Calcium(mg)
14.22
19.6
27.28
23.04
5.9
1345.05
16
78.72
0
218.16
0
0
1.08
0
965.82
Iron(mg)
0
2.7
0.5
0.59
0.31
0.33
0
2.36
0
1891.74
0
0
18
0
5,265.31
Magn(mg)
4.74
49.98
27.28
18.72
31.86
121.28
5.33
27.88
0
1.93
0
16.88
16
87.48
0
1,757.36
0
1.34
0
11.3
5.33
17.28
0
515
DA Plus 10 Page: 21
May 09, 2013

Item Name
Bread Sticks, Plain
Item Name
Water, Tap
Bagel, Wheat
Juice, Orange
Strawberries
Banana
Water, Tap
Water, Tap
Bread Sticks, Plain
Alpha-T(mg)
0.06
12.66
0
16.88
Potas(mg)
4.74
161.7
496
220.32
422.44
1719.9
5.33
350.96
Calcium(mg)
1.32
28.08
94.68
1,757.36
Zinc(mg)
0
1.08
0.12
0.2
0.18
4.63
0
1.08
Iron(mg)
0.26
1.89
1.02
11.3
Sodium(mg)
14.22
430.22
2.48
1.44
1.18
463.05
16
944.64
5.33
222.48
0
7.44
232.2
201.6
4,050.45
0
0.54
0
0.05
1.8
0.94
10.62
16
254.88
55
39.42
3.24
46.8
2,288.57
Magn(mg)
1.92
117
86.4
515
DA Plus 10 Page: 22
May 09, 2013

Energy Balance for Apr 30, 2013, May 01, 2013, May 02, 2013
Date
kCal Consumed
kCal Burned
Net kCal
Apr 30, 2013
2794
2131
663
May 01, 2013
2794
2131
663
May 02, 2013
1861
2131
-270
Total:
7449
6393
1056
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
3207
2483
2131
352
DA Plus 10 Page: 23

HuangE WB4

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May 09, 2013

Edward Huang, edwhu2785@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

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

May 09, 2013

May 09, 2013

May 09, 2013

360.0 - 520.0 306.51 g

Dietary Fiber, Total

Essential Fatty Acids

May 09, 2013

May 09, 2013

4.0 cup eq.

0.8 cup eq.

2.5 cup eq.

2.7 cup eq.

3.0 cup eq.

5.6 cup eq.

7.0 oz. eq.

14.1 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 09, 2013

Intake Spreadsheet for Apr 30, 2013

Salad, Caesar, with Dressing

Milk, Non Fat Skim or Fat Free

Milk, Whole 3.3%

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

Intake Spreadsheet for May 01, 2013

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

Intake Spreadsheet for May 02, 2013

Milk, Non Fat Skim or Fat Free

Seeds, Sunflower Kernels, Dried

May 09, 2013

May 09, 2013

May 09, 2013

May 09, 2013

Apr 30, 2013