All Daily Reports

A variety of reports and information combined into one document.

Profile Info
Personal: Keto Diet One Day Plan Male 24 yrs 5 ft 11 in 192 lb
Student Info: Jackson Woolley Elizabeth King Nutrition 1020
Day(s): 2020 Apr 27
Activity Level: Active (Strive for an Active activity level.)
BMI: 26.8 Normal is 18.5 to 25.
Weight Change: Lose 1 lb per week Best not to exceed 2 lbs per week.

Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient DRI Goal Notes
Basic Components

Calories 2,850.65
Protein (g) 69.67 10% - 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 391.97 45% - 65% of Calories (adults 19-70 yrs) *

Dietary Fiber (g) 39.91

Fat (g) 88.69 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 28.51 Less than 10% of Calories +

Mono Fat (g) 31.67
Poly Fat (g) 28.51
Cholesterol (mg) 300.00 Less than 300 mg per day ^
Water (g) 3,700.00
Vitamins

Vitamin A - RAE (mcg) 900.00

Vitamin B1 - Thiamin (mg) 1.20
Vitamin B2 - Riboflavin (mg) 1.30
Vitamin B3 - Niacin (mg) 16.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *
Vitamin C (mg) 90.00 Do not exceed 2000 mg *
Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg) 15.00
Folate (mcg) 400.00 Women of child bearing age should take a
supplement *
Minerals
 Calcium (mg) 1,000.00 Do not exceed 2500 mg *
Iron (mg) 8.00 Do not exceed 45 mg *
Magnesium (mg) 400.00 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00
Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people
+
Zinc (mg) 11.00 Do not exceed 40 mg *

Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake

Bar Graph Report

The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
Nutrient Value DRI Goal Percent 0 50 100 150

Basic Components
Calories 1,634.72 2,850.65 57 %
Calories from Fat 1,139.62 798.18 143 %
Calories from SatFat 351.68 256.56 137 %
Protein (g) 98.59 69.67 * 142 %
Protein (% Calories) 24.12 9.78 * 247 %
Carbohydrates (g) 21.57 391.97 6 %
Carbohydrates (% Calories) 5.28 55.00 10 %
Total Sugars (g) 5.36 ^
Dietary Fiber (g) 8.39 39.91 21 %
Soluble Fiber (g) 0.48
InSoluble Fiber (g) 3.69
Fat (g) 126.62 88.69 143 %
Fat (% Calories) 69.71 28.00 249 %
Saturated Fat (g) 39.08 28.51 ~ 137 %
Trans Fat (g) 1.73
Mono Fat (g) 55.58 31.67 175 %
Poly Fat (g) 14.05 28.51 49 %
Cholesterol (mg) 610.44 300.00 ~ 203 %
Water (g) 357.20 3,700.00 10 %
Vitamins
Vitamin A - RAE (mcg) 555.89 900.00 62 %
Vitamin B1 - Thiamin (mg) 1.48 1.20 124 %
Vitamin B2 - Riboflavin (mg) 1.84 1.30 142 %
Vitamin B3 - Niacin (mg) 19.58 16.00 122 %
 Vitamin B6 (mg) 1.49 1.30 114 %
Vitamin B12 (mcg) 3.65 2.40 152 %
Vitamin C (mg) 52.59 90.00 58 %
Vitamin D - mcg (mcg) 3.42 15.00 23 %
Vitamin E - a-Toco (mg) 11.47 15.00 76 %
Folate (mcg) 156.85 400.00 39 %
Minerals
Calcium (mg) 863.61 1,000.00 86 %
Iron (mg) 5.48 8.00 68 %
Magnesium (mg) 180.59 400.00 45 %
Phosphorus (mg) 1,330.88 700.00 190 %
Potassium (mg) 1,635.72 4,700.00 35 %
Sodium (mg) 2,197.81 2,300.00 ~ 96 %
Zinc (mg) 12.45 11.00 113 %
Other
Omega-3 (g) 0.71 +
Omega-6 (g) 12.86 +
Alcohol (g) 0.00
Caffeine (mg) 0.00

* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and added sugars.
~ This value is a recommended consumption limit, not a goal.
+ There is no established recommendation for Omega-3 and Omega-6.

Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Day Meal Item Amount Cals FatCal SatFatCal Prot (g)
Mon 04- Breakfast scrambled eggs (USDA) 0.5 cup 163.9 108.6 32.9 11.0
27-2020
cheese, cheddar, shredded 0.2 cup 114.1 84.7 47.9 6.5
sausage patty, pork, cooked, 2 oz 151.4 103.3 28.1 11.2
avocado, fresh (USDA) 0.2 ea 80.4 66.2 9.5 1.0
Lunch broccoli, fresh (USDA) 0.5 cup 15.5 1.4 0.1 1.3
cheese, cheddar, shredded 0.5 cup 228.3 169.4 95.8 12.9
onion, red, fresh, sliced (USDA) 0.2 cup 11.5 0.2 0.1 0.3
almonds, sliced (USDA) 0.2 cup 133.2 103.3 7.8 4.9
bacon, pan fried, cured (USDA) 3 slice 161.5 108.8 37.0 11.7
chives, fresh (USDA) 2 Tbs 1.8 0.4 0.1 0.2
mayonnaise, real (Kraft) 0.7 Tbs 59.4 59.4 8.9 0.0
vinegar, apple cider, 50 grain, 3 Tbs 0.0 0.0 0.0 0.0
mustard, dijon (Grey Poupon) 1 Tbs 15.0 0.0 0.0 0.0
Dinner pork chop, blade loin, pan fried, 5 oz 314.7 154.8 32.5 37.4
rosemary, fresh (USDA) 1 Tbs 2.8 1.1 0.5 0.1
garlic cloves, fresh (USDA) 1 ea 4.5 0.1 0.0 0.2
Day Meal Item Amount Cals FatCal SatFatCal Prot (g)
Mon 04- Dinner butter, salted (USDA) 0.5 Tbs 50.9 51.8 32.8 0.1
27-2020
oil, olive, extra virgin (Natural 1 Tbs 126.0 126.0 17.6 0.0
Day Total -- 1634.7 1139.6 351.7 98.6
Average Day Total -- 1634.7 1139.6 351.7 98.6

Day Meal Item Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Mon 04- Breakfast scrambled eggs (USDA) 1.8 1.5 0.0 0.0 0.0 12.1
27-2020
cheese, cheddar, shredded 0.9 0.1 0.0 0.0 0.0 9.4
sausage patty, pork, cooked, 0.0 0.0 0.0 0.0 0.0 11.5
avocado, fresh (USDA) 4.3 0.3 3.4 7.4
Lunch broccoli, fresh (USDA) 3.0 0.8 1.2 0.1 1.1 0.2
cheese, cheddar, shredded 1.7 0.3 0.0 0.0 0.0 18.8
onion, red, fresh, sliced (USDA) 2.7 1.2 0.5 0.0
almonds, sliced (USDA) 5.0 1.0 2.9 0.3 2.5 11.5
bacon, pan fried, cured (USDA) 0.6 0.0 0.0 0.0 0.0 12.1
chives, fresh (USDA) 0.3 0.1 0.1 0.0 0.1 0.0
mayonnaise, real (Kraft) 0.0 0.0 0.0 0.0 0.0 6.6
vinegar, apple cider, 50 grain, 0.0 0.0 0.0 0.0 0.0 0.0
mustard, dijon (Grey Poupon) 0.0 0.0 0.0 0.0 0.0 0.0
Dinner pork chop, blade loin, pan fried, 0.0 0.0 0.0 0.0 0.0 17.2
rosemary, fresh (USDA) 0.4 0.3 0.1
garlic cloves, fresh (USDA) 1.0 0.0 0.1 0.0
butter, salted (USDA) 0.0 0.0 0.0 0.0 0.0 5.8
oil, olive, extra virgin (Natural 0.0 0.0 0.0 0.0 0.0 14.0
Day Total 21.6 5.4 8.4 0.5 3.7 126.6
Average Day Total 21.6 5.4 8.4 0.5 3.7 126.6

Day Meal Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Mon 04- Breakfast scrambled eggs (USDA) 3.7 0.7 4.9 2.7 304.7 84.0
27-2020
cheese, cheddar, shredded 5.3 0.2 2.6 0.4 28.0 10.4
sausage patty, pork, cooked, 3.1 4.9 1.3 55.6 33.3
avocado, fresh (USDA) 1.1 0.0 4.9 0.9 0.0 36.8
Lunch broccoli, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 40.6
cheese, cheddar, shredded 10.6 0.5 5.2 0.8 55.9 20.9
onion, red, fresh, sliced (USDA) 0.0 0.0 0.0 0.0 0.0 25.6
almonds, sliced (USDA) 0.9 0.0 7.2 2.8 0.0 1.0
bacon, pan fried, cured (USDA) 4.1 0.0 5.3 2.1 34.1 8.1
chives, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 5.4
mayonnaise, real (Kraft) 1.0 0.7
vinegar, apple cider, 50 grain, 0.0 0.0 0.0 0.0
mustard, dijon (Grey Poupon) 0.0 0.0 0.0 0.0
Dinner pork chop, blade loin, pan fried, 3.6 0.0 8.1 1.5 116.2 86.6
rosemary, fresh (USDA) 0.1 0.0 0.0 0.0 0.0 1.4
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 1.8
butter, salted (USDA) 3.6 0.2 1.5 0.2 15.3 1.1
Day Meal Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Mon 04- Dinner oil, olive, extra virgin (Natural 2.0 10.8 1.3 0.0 0.0
27-2020
Day Total 39.1 1.7 55.6 14.1 610.4 357.2

Average Day Total 39.1 1.7 55.6 14.1 610.4 357.2

Day Meal Item A-RAE(mcg)B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)

Mon 04- Breakfast scrambled eggs (USDA) 177.1 0.0 0.4 0.1 0.1 0.8
27-2020
cheese, cheddar, shredded 93.2 0.0 0.1 0.0 0.0 0.3
sausage patty, pork, cooked, 8.5 0.4 0.1 1.6 0.1 0.5
avocado, fresh (USDA) 3.7 0.0 0.1 0.9 0.1 0.0
Lunch broccoli, fresh (USDA) 14.2 0.0 0.0 0.3 0.1 0.0
cheese, cheddar, shredded 186.4 0.0 0.2 0.0 0.0 0.6
onion, red, fresh, sliced (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
almonds, sliced (USDA) 0.0 0.0 0.3 0.8 0.0 0.0
bacon, pan fried, cured (USDA) 3.8 0.2 0.1 3.6 0.2 0.4
chives, fresh (USDA) 13.0 0.0 0.0 0.0 0.0 0.0
mayonnaise, real (Kraft) 0.0
vinegar, apple cider, 50 grain, 0.0
mustard, dijon (Grey Poupon) 0.0
Dinner pork chop, blade loin, pan fried, 4.2 0.7 0.5 12.2 0.7 1.0
rosemary, fresh (USDA) 3.1 0.0 0.0 0.0 0.0 0.0
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
butter, salted (USDA) 48.6 0.0 0.0 0.0 0.0 0.0
oil, olive, extra virgin (Natural
Day Total 555.9 1.5 1.8 19.6 1.5 3.6
Average Day Total 555.9 1.5 1.8 19.6 1.5 3.6

Day Meal Item C (mg) D (mcg) E-Toco (mg)Fola (mcg) Calc (mg) Iron (mg)

Mon 04- Breakfast scrambled eggs (USDA) 0.0 2.0 1.3 39.6 72.6 1.4
27-2020
cheese, cheddar, shredded 0.0 0.2 0.2 7.6 200.6 0.0
sausage patty, pork, cooked, 0.0 0.6 5.1 0.6
avocado, fresh (USDA) 5.0 0.0 1.0 40.7 6.0 0.3
Lunch broccoli, fresh (USDA) 40.6 0.0 0.4 28.7 21.4 0.3
cheese, cheddar, shredded 0.0 0.3 0.4 15.2 401.1 0.1
onion, red, fresh, sliced (USDA) 2.1 0.0 0.0 5.5 6.6 0.1
almonds, sliced (USDA) 0.0 0.0 5.9 10.1 61.9 0.8
bacon, pan fried, cured (USDA) 0.0 0.1 0.1 0.0 3.8 0.3
chives, fresh (USDA) 3.5 0.0 0.0 6.3 5.5 0.1
mayonnaise, real (Kraft) 0.0 0.0 0.0
vinegar, apple cider, 50 grain, 0.0 0.0 0.0
mustard, dijon (Grey Poupon) 0.0 0.0 0.0
Dinner pork chop, blade loin, pan fried, 0.0 0.8 0.3 0.0 65.2 1.2
rosemary, fresh (USDA) 0.5 0.0 2.3 6.7 0.1
garlic cloves, fresh (USDA) 0.9 0.0 0.0 0.1 5.4 0.0
butter, salted (USDA) 0.0 0.0 0.2 0.2 1.7 0.0
Day Meal Item C (mg) D (mcg) E-Toco (mg)Fola (mcg) Calc (mg) Iron (mg)

Mon 04- Dinner oil, olive, extra virgin (Natural 1.7

27-2020
Day Total 52.6 3.4 11.5 156.9 863.6 5.5

Average Day Total 52.6 3.4 11.5 156.9 863.6 5.5

Day Meal Item Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g)

Mon 04- Breakfast scrambled eggs (USDA) 12.1 181.5 145.2 159.5 1.1 0.2
27-2020
cheese, cheddar, shredded 7.6 128.5 21.5 184.5 1.0 0.0
sausage patty, pork, cooked, 10.8 107.7 135.5 306.2 1.6 0.1
avocado, fresh (USDA) 14.6 26.1 243.7 3.5 0.3 0.1
Lunch broccoli, fresh (USDA) 9.6 30.0 143.8 15.0 0.2 0.0
cheese, cheddar, shredded 15.2 257.1 42.9 368.9 2.0 0.1
onion, red, fresh, sliced (USDA) 2.9 8.3 42.0 1.2 0.0 0.0
almonds, sliced (USDA) 62.1 110.6 168.6 0.2 0.7 0.0
bacon, pan fried, cured (USDA) 10.7 133.9 172.1 581.0 1.0 0.1
chives, fresh (USDA) 2.5 3.5 17.8 0.2 0.0 0.0
mayonnaise, real (Kraft) 46.2
vinegar, apple cider, 50 grain, 0.0 0.0
mustard, dijon (Grey Poupon) 360.0 0.0
Dinner pork chop, blade loin, pan fried, 29.8 335.9 474.8 124.7 4.3 0.0
rosemary, fresh (USDA) 1.9 1.4 14.1 0.5 0.0 0.0
garlic cloves, fresh (USDA) 0.8 4.6 12.0 0.5 0.0 0.0
butter, salted (USDA) 0.1 1.7 1.7 45.7 0.0 0.0
oil, olive, extra virgin (Natural 0.1
Day Total 180.6 1330.9 1635.7 2197.8 12.5 0.7
Average Day Total 180.6 1330.9 1635.7 2197.8 12.5 0.7

Day Meal Item Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz
eq)
Mon 04- Breakfast scrambled eggs (USDA) 2.4 0.0 0.0 0.0 0.0 0.0
27-2020
cheese, cheddar, shredded 0.3 0.0 0.0 0.0 0.7 0.0
sausage patty, pork, cooked, 1.2 0.0 0.0 0.0 0.0 0.0
avocado, fresh (USDA) 0.8 0.0 0.0 0.0 0.0 0.0
Lunch broccoli, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
cheese, cheddar, shredded 0.7 0.0 0.0 0.0 1.4 0.0
onion, red, fresh, sliced (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
almonds, sliced (USDA) 2.8 0.0 0.0 0.0 0.0 0.0
bacon, pan fried, cured (USDA) 1.9 0.0 0.0 0.0 0.0 0.0
chives, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
mayonnaise, real (Kraft) 0.0 0.0
vinegar, apple cider, 50 grain, 0.0 0.0 0.0 0.0 0.0
mustard, dijon (Grey Poupon) 0.0 0.0
Dinner pork chop, blade loin, pan fried, 1.3 0.0 0.0 0.0 0.0 0.0
rosemary, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
butter, salted (USDA) 0.2 0.0 0.0 0.0 0.0 0.0
Day Meal Item Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz
eq)
Mon 04- Dinner oil, olive, extra virgin (Natural 1.1 0.0 0.0 0.0 0.0 0.0
27-2020
Day Total 12.9 0.0 0.0 0.0 2.0 0.0

Average Day Total 12.9 0.0 0.0 0.0 2.0 0.0

Day Meal Item MyVeg MyProt (oz XxFruit XxOCarb XxStarch XxVeg
(cup) eq)
Mon 04- Breakfast scrambled eggs (USDA) 0.0 2.2 0.0 0.0 0.0 0.0
27-2020
cheese, cheddar, shredded 0.0 0.0 0.0 0.0 0.0 0.0
sausage patty, pork, cooked, 0.0 2.0 0.0 0.0 0.0 0.0
avocado, fresh (USDA) 0.3 0.0 0.0 0.0 0.0 0.0
Lunch broccoli, fresh (USDA) 0.5 0.0 0.0 0.0 0.0 0.6
cheese, cheddar, shredded 0.0 0.0 0.0 0.0 0.0 0.0
onion, red, fresh, sliced (USDA) 0.2 0.0 0.0 0.0 0.0 0.5
almonds, sliced (USDA) 0.0 1.6 0.0 0.0 0.0 0.0
bacon, pan fried, cured (USDA) 0.0 1.7 0.0 0.0 0.0 0.0
chives, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
mayonnaise, real (Kraft) 0.0 0.0 0.0 0.0
vinegar, apple cider, 50 grain, 0.0 0.0 0.0 0.0 0.0 0.0
mustard, dijon (Grey Poupon) 0.0 0.0 0.0 0.0
Dinner pork chop, blade loin, pan fried, 0.0 5.0 0.0 0.0 0.0 0.0
rosemary, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.1
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.2
butter, salted (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
oil, olive, extra virgin (Natural 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 1.0 12.5 0.0 0.0 0.0 1.4
Average Day Total 1.0 12.5 0.0 0.0 0.0 1.4

Day Meal Item XxFat XxAlc XxNoFtMlk XxLnMeat

Mon 04- Breakfast scrambled eggs (USDA) 1.8 0.0 0.0 1.6
27-2020
cheese, cheddar, shredded 1.5 0.0 0.0 0.9
sausage patty, pork, cooked, 1.6 0.0 0.0 1.6
avocado, fresh (USDA) 0.0 0.0 0.0 0.0
Lunch broccoli, fresh (USDA) 0.0 0.0 0.0 0.0
cheese, cheddar, shredded 3.0 0.0 0.0 1.8
onion, red, fresh, sliced (USDA) 0.0 0.0 0.0 0.0
almonds, sliced (USDA) 2.0 0.0 0.0 0.7
bacon, pan fried, cured (USDA) 1.7 0.0 0.0 1.6
chives, fresh (USDA) 0.0 0.0 0.0 0.0
mayonnaise, real (Kraft) 1.3 0.0 0.0 0.0
vinegar, apple cider, 50 grain, 0.0 0.0 0.0 0.0
mustard, dijon (Grey Poupon) 0.0 0.0 0.0 0.0
Dinner pork chop, blade loin, pan fried, 1.3 0.0 0.0 5.3
rosemary, fresh (USDA) 0.0 0.0 0.0 0.0
garlic cloves, fresh (USDA) 0.0 0.0 0.0 0.0
butter, salted (USDA) 1.2 0.0 0.0 0.0
Day Meal Item XxFat XxAlc XxNoFtMlk XxLnMeat
Mon 04- Dinner oil, olive, extra virgin (Natural 2.8 0.0 0.0 0.0
27-2020
Day Total 18.3 0.0 0.0 13.6

Average Day Total 18.3 0.0 0.0 13.6

^ Total Sugars includes those naturally occuring in food and added sugars.

Macronutrient Distribution
The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.
The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat,
and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated,
polyunsaturated, and other fats).
Source of Calories Calori Gram Percent Source of Fat (approx.) Fat (g) Percent
Protein 398 98.6 24 % Saturated Fat 39.1 31 %
Carbohydrates 87 21.6 5% Mono Fat 55.6 44 %
Alcohol 0 0.0 0% Poly Fat 14.1 11 %
Fat (Total) 1150 126.6 70 % Trans Fat 1.7 1%
Saturated Fat 352 39.1 22% Total (g) 126.6
Trans Fat 16 1.7 1%
Mono Fat 500 55.6 31%
Poly Fat 126 14.1 8%

Total 1635

*The N/A Fat category includes the glycerol portion of the

fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.

*The N/A Fat category includes the glycerol portion of the

fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.

Exchanges Ratios
Starch 0.00 Fruit 0.00
P:S ( Poly Fat / Saturated Fat ) 0.36 : 1
Other Carbs 0.00 Vegetables 1.45
Potassium : Sodium 0.74 : 1
Lean Meat 13.58 Fat 18.30
Calcium : Phosphorus 0.65 : 1
Alcohol 0.00 NonFatMilk 0.00
CSI ( Cholesterol / Saturated Fat ) 69.99
Calorie Assessment
A close-up picture of the Calories consumed.

Calories to maintain current weight

Calories to maintain current weight 3351
Calorie adjustment for weight change of 1 lb (per week) -500
Goal Calories 2851

Average Daily Intake & Expenditures

Average Intake 1635
Average Expenditure 2787

Calories For The Day Goal Intake Assessment

Total Calories 2851 1635 Below Goal
Carbohydrates (45-65% Calories) 1282 to 1852 87 Below Goal
Protein (10-35% Calories) 285 to 997 398 In Range
Fat (20-35% Calories) 570 to 997 1150 Above Goal

Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal: 2851
Daily Activity Details

Summary
Daily Average 0 Calories
Your Daily Average put you in the Sedentary activity level, and suggests 2787 Calories to maintain your
current weight.

Nutrition Facts
Formats the analysis as a Nutrition Facts label.
 Nutrition Facts
Serving Size ( 676 g )

Amount per serving

Calories 1635
% Daily Value *

Total Fat 127g 143%

Saturated Fat 39g 137%
Trans Fat 2g

Cholesterol 610mg 203%

Sodium 2198mg 96%

Total Carbohydrates 22g 6%

Dietary Fiber 8g 21%
Total Sugars 5g

Protein 99g 142%

Vitamin D 3mcg 23%

Calcium 864mg 86%

Iron 5mg 68%

Potassium 1636mg 35%

* The % Daily Value tells you how much a nutrient in a
serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.

MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see ChooseMyPlate.gov for more info).
 Intake vs. Recommendation

2800 Calorie Pattern

Group Percent Comparison Amount *

Grains Intake 0 % 0.0 oz equivalent

Grains Recommendation 10. oz equivalent

Vegetables Intake 30 % 1.0 cup equivalent

Vegetables Recommendation 3.5 cup equivalent

Fruits Intake 0 % 0.0 cup equivalent

Fruits Recommendation 2.5 cup equivalent

Dairy Intake 68 % 2.0 cup equivalent

Dairy Recommendation 3.0 cup equivalent

Protein Foods Intake 179 % 12. oz equivalent

Protein Foods Recommendation 7.0 oz equivalent

Make Half Your Grains Whole Vary Your Vegetables

Aim for at least 5.0 oz equivalents whole grains a Dark Green Vegetables 3.0 cups weekly
day
Orange Vegetables 2.5 cups weekly

Oils & Empty Calories Dry Beans & Peas 3.5 cups weekly

Aim for 8.0 teaspoons of oils a day Starchy Vegetables 7.0 cups weekly

Limit your extra fats & sugars to 426 Calories a Other Vegetables 8.5 cups weekly

* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup
cooked beans.

Food List Report

The Food List report displays a simple list of foods that you have entered, along with their calorie values.

Amount Item Cals

Mon 04-27-2020
0.5 cup scrambled eggs (USDA) 164
0.25 cup cheese, cheddar, shredded (USDA) 114
2.0 oz sausage patty, pork, cooked, from frozen (USDA: Commodity) 151
0.25 ea avocado, fresh (USDA) 80
0.5 cup broccoli, fresh (USDA) 15
0.5 cup cheese, cheddar, shredded (USDA) 228
0.25 cup onion, red, fresh, sliced (USDA) 12
0.25 cup almonds, sliced (USDA) 133
3.0 slice bacon, pan fried, cured (USDA) 161
2.0 Tbs chives, fresh (USDA) 2
0.66 Tbs mayonnaise, real (Kraft) 59
3.0 Tbs vinegar, apple cider, 50 grain, food service (Holland House) 0
1.0 Tbs mustard, dijon (Grey Poupon) 15
5.0 oz pork chop, blade loin, pan fried, with bone, lean (USDA) 315
1.0 Tbs rosemary, fresh (USDA) 3
1.0 ea garlic cloves, fresh (USDA) 4
0.5 Tbs butter, salted (USDA) 51
1.0 Tbs oil, olive, extra virgin (Natural Oils) 126
Day Total 1635

Total 1635

Day Average 1635

Item Average 91

4/27/20 5:09 PM Page 12 of 12