Combination Report

A report that captures all of the daily reports into one document.
Profile Info
Personal: Candace Martell Female 22 yrs 5 ft 4 in 123.00 lb
Day(s): 2020 Apr 2
Activity Level: Low Active Strive for an Active activity level.
Weight Change: None Best not to exceed 2 lbs per week.
BMI: 21.1 Normal is 18.5 to 25. Clinically Obese is 30 or higher.

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 Value Notes
Basic Components
Total Calories 2,108.67
Protein (g) 44.63 10% - 35% of Calories (adults 19-70 years) *
Carbohydrates (g) 289.94 45% - 65% of Calories (adults 19-70 years) *
Added Sugar (g) 26.36 Less than 10% of Calories+
Dietary Fiber (g) 29.52
Total Fat (g) 65.60 20% - 35% of Calories (adults 19-70 years) *
Saturated Fat (g) 21.09 Less than 10% of Calories +
Monounsaturated Fat (g) 23.43
Polyunsaturated Fat (g) 21.09
Cholesterol (mg) 300.00 Less than 300 mg per day ^
Water (ltr) 2.70
Vitamins
Vitamin B1 - Thiamin (mg) 1.10
Vitamin B2 - Riboflavin (mg) 1.10
Vitamin B3 - Niacin (mg) 14.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *
Vitamin C (mg) 75.00
Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg *
Vitamin K (mcg) 90.00
Vitamin E - Alpha Tocopherol (mg) 15.00 Do not exceed 1000mg *
Folate (mcg DFE) 400.00
Vitamin A - RAE (mcg) 700.00 Do not exceed 3000mg *
Minerals
Calcium (mg) 1,000.00 Do not exceed 2500 mg *
Copper (mg) 0.90
Iron (mg) 18.00 Do not exceed 45 mg *
Magnesium (mg) 310.00 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.00 Do not exceed 4000 mg *
Potassium (mg) 2,600.00
Selenium (mcg) 55.00
Sodium (mg) 2,300.00 Less than 2300 mg per day - lower for some
people +
Zinc (mg) 8.00 Do not exceed 40 mg *
Other
Linoleic Acid (g) 12.00
Linolenic Acid (g) 1.10
Choline (mg) 425.00
MyPlate Values
MyPlate - Fruits (cup) 2.00
MyPlate - Vegetables (cup) 3.00
MyPlate - Grains (oz eq) 7.00
MyPlate - Protein Foods (oz eq) 6.00
MyPlate - Dairy (cup) 3.00
MyPlate - Oils (tsp) 6.00

Sources:
* Dietary Reference Intakes
+ 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 Goal Percent 0 50 100 150
Basic Components
Total Calories 933.02 2,108.67 44 %
Protein (g) 53.73 44.63 * 120 %
Carbohydrates (g) 91.73 289.94 32 %
Dietary Fiber (g) 6.24 29.52 21 %
Total Sugars (g) 48.55
Added Sugar (g) 0.00 26.36 ~ 0 %
Total Fat (g) 40.30 65.60 61 %
Saturated Fat (g) 17.79 21.09 ~ 84 %
Monounsaturated Fat (g) 7.75 23.43 33 %
Polyunsaturated Fat (g) 2.82 21.09 13 %
Cholesterol (mg) 121.21 300.00 ~ 40 %
Water (ltr) 0.71 2.70 26 %
Vitamins
Vitamin B1 - Thiamin (mg) 0.51 1.10 46 %
Vitamin B2 - Riboflavin (mg) 0.78 1.10 71 %
Vitamin B3 - Niacin (mg) 7.02 14.00 50 %
Vitamin B6 (mg) 0.77 1.30 59 %
Vitamin B12 (mcg) 2.69 2.40 112 %
Vitamin C (mg) 89.36 75.00 119 %
Vitamin D - mcg (mcg) 2.13 15.00 14 %
Vitamin K (mcg) 21.74 90.00 24 %
Vitamin E - a-Toco (mg) 20.51 15.00 137 %
Folate (mcg DFE) 27.71 400.00 7 %
Vitamin A - RAE (mcg) 125.07 700.00 18 %
Minerals
Calcium (mg) 650.31 1,000.00 65 %
Copper (mg) 0.41 0.90 46 %
Iron (mg) 8.20 18.00 46 %
Magnesium (mg) 133.71 310.00 43 %
Phosphorus (mg) 511.94 700.00 73 %
Potassium (mg) 977.29 2,600.00 38 %
Selenium (mcg) 30.24 55.00 55 %
Sodium (mg) 1,713.67 2,300.00 ~ 75 %
Zinc (mg) 7.17 8.00 90 %
Other
Linoleic Acid (g) 0.68 12.00 6 %
Linolenic Acid (g) 0.07 1.10 6 %
Omega 3 - EPA (g) 0.74
Omega 3 - DHA (g) 0.46
Choline (mg) 66.14 425.00 16 %
Alcohol (g) 0.00
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
~ This value is a recommended consumption limit, not a goal.
 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 Prot (g) Carbs (g) Fiber (g)
Thu 04- Snack yogurt, vanilla (Light & Fit) 0.8 cup 80.1 5.0 16.0 0.0
02-2020
protein bar, crunchy peanut butter, 1 ea 280.0 20.0 30.0 2.0
mandarin orange, fresh, sections 0.5 cup 51.7 0.8 13.0 1.8
pizza sauce, homemade style 0.2 cup 30.0 1.0 5.0 1.0
cheese, cheddar, mild, shredded 0.2 cup 100.0 6.0 1.0 0.0
pizza crust dough, plain, 0.1 whole 129.4 3.0 23.9 1.0
pepperoni, beef & pork, sliced 5 slice 50.4 1.9 0.1 0.0
onion, white, fresh, sliced (USDA) 0.2 cup 11.5 0.3 2.7 0.5
beef, ground, cooked (FNDDS) 0.5 cup 159.9 15.7 0.0 0.0
water, Poland Spring (USDA: 17 fl-oz 0.0 0.0 0.0 0.0
oil, fish, lemon flavored, omega 3 1 tsp 40.0 0.0 0.0 0.0
Day Total -- 933.0 53.7 91.7 6.2
Average Day Total -- 933.0 53.7 91.7 6.2

Day Meal Item Sugar (g) SugAdd (g) Fat (g) Fat-S (g) Fat-M (g) Fat-P (g)
Thu 04- Snack yogurt, vanilla (Light & Fit) 11.0 0.0 0.0 0.0 0.0
02-2020
protein bar, crunchy peanut butter, 23.0 10.0 5.0
mandarin orange, fresh, sections 10.3 0.0 0.3 0.0 0.1 0.1
pizza sauce, homemade style 3.0 1.0 0.0
cheese, cheddar, mild, shredded 0.0 0.0 8.0 6.0
pizza crust dough, plain, 0.0 0.0 1.5 0.0
pepperoni, beef & pork, sliced 0.0 0.0 4.6 1.8 2.1 0.4
onion, white, fresh, sliced (USDA) 1.2 0.0 0.0 0.0 0.0 0.0
beef, ground, cooked (FNDDS) 0.0 0.0 10.3 4.0 4.6 0.3
water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0
oil, fish, lemon flavored, omega 3 0.0 0.0 4.5 1.0 1.0 2.0
Day Total 48.6 0.0 40.3 17.8 7.7 2.8
Average Day Total 48.6 0.0 40.3 17.8 7.7 2.8

Day Meal Item Chol (mg) Water (ltr) B1 (mg) B2 (mg) B3 (mg) B6 (mg)
Thu 04- Snack yogurt, vanilla (Light & Fit) 3.0 0.3
02-2020
protein bar, crunchy peanut butter, 0.0 0.4 0.3 3.0 0.4
mandarin orange, fresh, sections 0.0 0.1 0.1 0.0 0.4 0.1
pizza sauce, homemade style 0.0 0.1
cheese, cheddar, mild, shredded 30.0 0.0
pizza crust dough, plain, 0.0
pepperoni, beef & pork, sliced 9.7 0.0 0.0 0.0 0.5 0.0
onion, white, fresh, sliced (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
beef, ground, cooked (FNDDS) 53.5 0.0 0.0 0.1 3.1 0.2
water, Poland Spring (USDA: 0.0 0.5 0.0 0.0 0.0 0.0
oil, fish, lemon flavored, omega 3 25.0
Day Total 121.2 0.7 0.5 0.8 7.0 0.8
Day Meal Item Chol (mg) Water (ltr) B1 (mg) B2 (mg) B3 (mg) B6 (mg)
Average Day Total 121.2 0.7 0.5 0.8 7.0 0.8

Day Meal Item B12 (mcg) C (mg) D (mcg) K (mcg)E-Toco (mg) Fol (mcg
DFE)
Thu 04- Snack yogurt, vanilla (Light & Fit) 0.0 2.0
02-2020
protein bar, crunchy peanut butter, 0.9 60.0 20.0 20.1
mandarin orange, fresh, sections 0.0 26.0 0.0 0.0 0.2 15.6
pizza sauce, homemade style 1.2
cheese, cheddar, mild, shredded 0.0
pizza crust dough, plain, 0.0
pepperoni, beef & pork, sliced 0.1 0.0 0.1 0.6 0.1 0.5
onion, white, fresh, sliced (USDA) 0.0 2.1 0.0 0.1 0.0 5.5
beef, ground, cooked (FNDDS) 1.7 0.0 0.0 1.0 0.1 6.2
water, Poland Spring (USDA: 0.0 0.0 0.0
oil, fish, lemon flavored, omega 3 0.0
Day Total 2.7 89.4 2.1 21.7 20.5 27.7
Average Day Total 2.7 89.4 2.1 21.7 20.5 27.7

Day Meal Item A-RAE(mcg) Calc (mg) Copp (mg) Iron (mg) Magn (mg) Phos (mg)
Thu 04- Snack yogurt, vanilla (Light & Fit) 150.2 0.0 150.2
02-2020
protein bar, crunchy peanut butter, 75.0 250.0 0.3 4.5 100.0 200.0
mandarin orange, fresh, sections 33.2 36.1 0.0 0.1 11.7 19.5
pizza sauce, homemade style 15.0 0.0 0.4
cheese, cheddar, mild, shredded 0.0 185.7 0.0
pizza crust dough, plain, 0.0 0.0 1.4
pepperoni, beef & pork, sliced 0.0 1.9 0.0 0.1 1.8 15.8
onion, white, fresh, sliced (USDA) 0.0 6.6 0.0 0.1 2.9 8.3
beef, ground, cooked (FNDDS) 1.8 14.8 0.0 1.5 12.3 118.1
water, Poland Spring (USDA: 0.0 5.0 0.0 0.1 5.0 0.0
oil, fish, lemon flavored, omega 3 0.0 0.0 0.0
Day Total 125.1 650.3 0.4 8.2 133.7 511.9
Average Day Total 125.1 650.3 0.4 8.2 133.7 511.9

Day Meal Item Potas (mg) Selen (mcg) Sod (mg) Zinc (mg) 18:2 (g) 18:3 (g)
Thu 04- Snack yogurt, vanilla (Light & Fit) 230.3 75.1 0.0 0.0
02-2020
protein bar, crunchy peanut butter, 140.0 14.0 370.0 3.0
mandarin orange, fresh, sections 161.8 0.1 1.9 0.1 0.0 0.0
pizza sauce, homemade style 190.0 250.0
cheese, cheddar, mild, shredded 170.0
pizza crust dough, plain, 438.1
pepperoni, beef & pork, sliced 27.4 2.9 158.2 0.2 0.4 0.0
onion, white, fresh, sliced (USDA) 42.0 0.1 1.1 0.0 0.0 0.0
beef, ground, cooked (FNDDS) 185.7 13.1 244.2 3.8 0.2 0.0
water, Poland Spring (USDA: 0.0 0.0 5.0 0.0 0.0 0.0
oil, fish, lemon flavored, omega 3 0.0
Day Total 977.3 30.2 1713.7 7.2 0.7 0.1
Average Day Total 977.3 30.2 1713.7 7.2 0.7 0.1
Day Meal Item EPA (g) DHA (g) Cholin (mg) Alc (g)MPGrain (oz MPGrnWh
eq) (oz eq)
Thu 04- Snack yogurt, vanilla (Light & Fit) 0.0 0.0 0.0 0.0
02-2020
protein bar, crunchy peanut butter, 0.0 0.0
mandarin orange, fresh, sections 0.0 0.0 9.9 0.0 0.0 0.0
pizza sauce, homemade style 0.0 0.0
cheese, cheddar, mild, shredded 0.0 0.0 0.0
pizza crust dough, plain, 0.0 1.4
pepperoni, beef & pork, sliced 0.0 0.0 5.1 0.0 0.0 0.0
onion, white, fresh, sliced (USDA) 0.0 0.0 1.8 0.0 0.0 0.0
beef, ground, cooked (FNDDS) 0.0 0.0 49.3 0.0 0.0 0.0
water, Poland Spring (USDA: 0.0 0.0 0.0 0.0
oil, fish, lemon flavored, omega 3 0.7 0.5 0.0 0.0
Day Total 0.7 0.5 66.1 0.0 1.4 0.0
Average Day Total 0.7 0.5 66.1 0.0 1.4 0.0

Day Meal Item MPGrnRf MPVeg MPFruit MPDairy MPProt (oz MPOil (tsp)
(oz eq) (cup) (cup) (cup) eq)
Thu 04- Snack yogurt, vanilla (Light & Fit) 0.0 0.0 0.5 0.0
02-2020
protein bar, crunchy peanut butter, 0.0 0.0 0.0 0.0
mandarin orange, fresh, sections 0.0 0.0 0.5 0.0 0.0 0.0
pizza sauce, homemade style 0.2 0.0 0.0 0.0
cheese, cheddar, mild, shredded 0.0 0.0 0.0 0.6 0.0 0.0
pizza crust dough, plain, 0.0 0.0 0.0 0.0
pepperoni, beef & pork, sliced 0.0 0.0 0.0 0.0 0.4 0.0
onion, white, fresh, sliced (USDA) 0.0 0.2 0.0 0.0 0.0 0.0
beef, ground, cooked (FNDDS) 0.0 0.0 0.0 0.0 2.0 0.0
water, Poland Spring (USDA: 0.0 0.0 0.0 0.0
oil, fish, lemon flavored, omega 3 0.0 0.0 0.0 0.0 0.0
Day Total 0.0 0.4 0.5 1.1 2.3 0.0
Average Day Total 0.0 0.4 0.5 1.1 2.3 0.0
 Calorie Assessment
A close-up picture of the Calories consumed.

Calories to maintain current weight

Calories to maintain current weight 2109

Calorie adjustment for weight change of 0.00 lb (per week) 0
Goal Calories 2109

Average Daily Intake & Expenditures

Average Intake 933

Average Expenditure 1904

Daily Calories Target Intake Assessment

Total Calories 2109 933 Below Goal

Protein (10-35% Calories) 211 to 738 212 In Range
Carbohydrates (45-65% Calories) 949 to 1370 362 Below Goal
Added Sugar (<10% Calories) 0 to 211 0 In Range
Total Fat 422 to 738 358 Below Goal
Saturated Fat (<10% Calories) 0 to 211 228 Above Goal
Alcohol -- 0 --

% Daily Calories Goal % Intake % Assessment

Protein 10 to 35 23 In Range
Carbohydrates 45 to 65 39 Below Goal
Added Sugar 0 to 10 0 In Range
Total Fat 20 to 35 39 Above Goal
Saturated Fat 0 to 10 24 Above Goal
Polyunsaturated Fat -- 4 --
Monounsaturated Fat -- 11 --
Linoleic Acid 5 to 10 1 Below Goal
Linolenic Acid 0.6 to 1.2 0 Below Goal
 Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal: 2109
Daily Activity Details
Duration Mets Exercise Calories
Sedentary Activities of Daily Living** 1904
Total Calories (Sedentary) 1904

Summary
Calories
Sedentary Activities of Daily Living** 1904
Average Daily Calories Expended 0
Daily Average*** 1904

[**] The Sedentary activity level includes basic daily tasks such as getting ready for the day, housework,
walking to work or class, and light yard work. These tasks are called Activities of Daily Living (ADL). If you
engage in physical activity beyond that included in the activities of daily living, you may increase your activity
level to Low Active, Active or Very Active. The Active activity level is recommended by the government for
health.
[***] Your Daily Average put you in theSedentary activity level, and suggests 1904 Calories to maintain your
current weight.

Calorie Goal Calories Expended

2109 1904
 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

2200 Calorie Pattern

Group Percent Comparison Amount (Daily) *

Grains Intake 20 % 1.4 oz equivalent
Grains Recommendation 7.0 oz equivalent
Whole Grains Intake 0 % 0.0 oz equivalent
Whole Grains Recommendation 3.5 oz equivalent
Refined Grains Intake 0 % 0.0 oz equivalent
Refined Grains Recommendation 3.5 oz equivalent

Vegetables Intake 14 % 0.4 cup equivalent

Vegetables Recommendation 3.0 cup equivalent

Fruits Intake 25 % 0.5 cup equivalent

Fruits Recommendation 2.0 cup equivalent

Dairy Intake 38 % 1.1 cup equivalent

Dairy Recommendation 3.0 cup equivalent

Protein Foods Intake 39 % 2.3 oz equivalent

Protein Foods Recommendation 6.0 oz equivalent

Oils Intake 0 % 0.0 tsp

Oils Recommendation 6.0 tsp

Vary Your Vegetables Empty Calories

Dark Green Vegetables 3.0 cups weekly
Limit your extra fats & sugars to 290 Calories a day
Orange Vegetables 2.0 cups weekly

Dry Beans & Peas 3.0 cups weekly

Starchy Vegetables 6.0 cups weekly

Other Vegetables 7.0 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.
 MyFoodList Report
The MyFoodList Report shows the foods you have entered and their calories.
Amount Item Cals

Thu 04-02-2020
0.75 cup yogurt, vanilla (Light & Fit) 80
1.0 ea protein bar, crunchy peanut butter, Clif Builder's (Clif Bar) 280
0.5 cup mandarin orange, fresh, sections (USDA) 52
0.25 cup pizza sauce, homemade style (Ragu) 30
0.25 cup cheese, cheddar, mild, shredded (Kraft) 100
0.12 whole pizza crust dough, plain, refrigerated (Trader Joe's) 129
5.0 slice pepperoni, beef & pork, sliced (USDA) 50
0.25 cup onion, white, fresh, sliced (USDA) 12
0.5 cup beef, ground, cooked (FNDDS) 160
17.0 fl-oz water, Poland Spring (USDA: Nestle) 0
1.0 tsp oil, fish, lemon flavored, omega 3 (Now) 40
Day Total 933

Total 933

Day Average 933

Item Average 85

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