JinD WB4

Nov 05, 2012
Dennis Jin, dennis.jin83@gmail.com

Profile: Main Profile, 3 Day Average
Profile
Active Profile:
Main Profile
Height:
5 ft. 7 inches
Weight:
174.0 lbs.
Age:
29 years
BMI:
27.2
Gender:
Male
Activity Level:
Active
Smoker:
Yes
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
3205 kcal
Protein
63.14 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
Nov 05, 2012

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
125 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
Nov 05, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
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%
1,442-2,083 kCal
10%-35%
320-1,122 kCal
20%-35%
641-1,122 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
49%
23%
31%
0%
1,069 kCal
502 kCal
689 kCal
0 kCal
DA Plus 10 Page: 3
Nov 05, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
75%
100%
12%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
5%
11%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 05, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
3205 kcal
2,196.69 kcal
Protein
63.14 g
125.53 g
Carbohydrate
360.0 - 520.0 267.16 g

g
71.0 - 124.0 76.51 g
g
Fat, Total
69%
199%
Fat
Saturated Fat
< 32 g
13.07 g
41%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
30.01 g
26.48 g
0.06 g
171.89 mg
Omega-6 Linoleic
17 g
24.06 g
142%
Omega-3 Linolenic
1.6 g
1.9 g
119%
Dietary Fiber, Total
38 g
33.81 g
Sugar, Total
75.44 g
Water
3.7 L
3.77 L
Alcohol
0g
Thiamin
1.2 mg
1.95 mg
162%
Riboflavin
1.3 mg
2.62 mg
201%
Niacin
16 mg
44.3 mg
277%
Vitamin B6
1.3 mg
3.49 mg
268%
Vitamin B12
2.4 g
9.71 g
404%
Folate (DFE)
400 g
718.31 g
180%
Vitamin C
125 mg
164.3 mg
131%
Vitamin D (ug)
15 g
14.07 g
Vitamin A (RAE)
900 g
1,354.37 g
150%
Vitamin A (IU)
3000 IU
23,707.57 IU
790%
Alpha-Tocopherol
15 mg
19.41 mg
129%
Calcium
1000 mg
1,271.3 mg
127%
Iron
8 mg
23.5 mg
294%
Magnesium
400 mg
545.85 mg
136%
57%
Essential Fatty Acids
Carbohydrates
89%
Other
102%
Vitamins
94%
Minerals
DA Plus 10 Page: 5
Nov 05, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
3,932.67 mg
Zinc
11 mg
17.93 mg
163%
Sodium
1500 mg
3,202.01 mg
213%
84%
DA Plus 10 Page: 6
Nov 05, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
6.4 oz. eq.
% Goal
63.8%
Vegetables
4.0 cup eq.
tips
1.6 cup eq.
39.1%
Fruits
2.5 cup eq.
tips
0.6 cup eq.
23.3%
Dairy
3.0 cup eq.
tips
0.7 cup eq.
23.1%
Protein Foods
7.0 oz. eq.
tips
10.8 oz. eq.
154.6%
293
45.2%
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
Nov 05, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
Super Food #1
Eggs, Hard Boiled
Meal
Breakfast
Breakfast
Wt(g)
66.84
50
Kcal(kcal)
111.62
77.5
Breakfast
Quantity
66.84 gram(s)
1 item(s) - Large
egg
1 cup(s)
Yogurt, Plain, Non Fat (13 grams protein per 8

ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Spinach, Chopped, Raw
OSCAR MAYER Chicken Breast, Oven
Roasted, Fat Free
Tomatoes, Red
245
137.2
Breakfast
Lunch
Lunch
Lunch
Lunch
2 slice(s)
118 gram(s)
2 slice(s)
1 cup(s)
4 slice(s)
50
118
50
30
52
135
105.02
135
6.9
44.2
Lunch
123
22.14
444.38
41.4
91
0
297.25
30.94
216.45
199.01
0
0
168.3
255.76
105.02
205.27
0
766.7
0
3,019.29
Sat Fat(g)
1.42
1.63
0.28
Water, Tap
Mayonnaise, with Soybean Oil
Broccoli
Lunch
Lunch
Dinner
Rice, Brown, Long Grain, Cooked

Salmon, Chinook, Smoked
Water, Tap
Water, Tap
Tuna, Light, Canned in Oil, Drained
Bread, Whole Wheat, Prepared
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
1 item(s) Medium whole

(2 3/5 in.
diameter)
15 fluid ounce(s)
3 tablespoon(s)
1 cup(s) Chopped
1 cup(s)
6 ounce(s)
15 fluid ounce(s)
25 fluid ounce(s)
3 ounce(s)
2 slice(s)
118 gram(s)
34.5 gram(s)
30 fluid ounce(s)
2 cup(s)
30 fluid ounce(s)
Protein(g)
1.31
6.29
14.04
Carb(g)
5.78
0.56
18.82
195
170.1
444.38
740.62
85
92
118
34.5
888.75
410
888.75
5,428.71
Fat(g)
10.3
5.3
0.44
5.18
1.29
5.18
0.86
9.52
24.73
26.95
24.73
1.09
0.88
1.72
0.39
1.72
0.12
0.31
0.4
0.13
0.4
0.02
0.09
1.08
0
0.37
2.57
190.62
4.78
0
1.31
6.04
280.58
0.25
0
32.87
0.34
131.12
0.03
0
4.92
0.04
21.19
Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Broccoli
DA Plus 10 Page: 8
Nov 05, 2012

Item Name
Water, Tap
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Broccoli
Water, Tap
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Protein(g)
5.03
31.09
0
0
24.76
7.73
1.29
7.27
0
65.76
0
190.62
Mono Fat(g)
6.55
2.04
0.12
Carb(g)
44.77
0
0
0
0
47.29
26.95
7.31
0
38.58
0
280.58
Poly Fat(g)
1.21
0.71
0.01
Fat(g)
1.75
7.35
0
0
6.98
4.97
0.39
17.96
0
37.97
0
131.12
Trans Fat(g)
0
0
0
Sat Fat(g)
0.35
1.58
0
0
1.3
0.73
0.13
1.39
0
6.33
0
21.19
Chol(mg)
0
186.5
4.9
0.32
0.04
0.32
0
0.08
0.8
0.09
0.8
0.05
0.03
0.01
0
0.01
0
0
0
0
0
0
22.88
0.04
0
8.11
0.01
0.64
3.44
0
0
2.51
1.07
0.04
11.17
0
11.84
0
48.33
Omega-6(g)
1.12
0.59
0.01
0.1
0
17.55
0.03
0.63
1.69
0
0
2.45
2.7
0.09
4.48
0
16.9
0
50.34
Omega-3(g)
0.08
0.02
0
0
0
0.11
0
0
0
0
0
0
0
0
0
0
0
0
0.14
Diet Fiber(g)
4.55
0
0
0
0
15.73
0
0
39.12
0
0
15.3
0
0
0
0
53.3
0
337.73
Sugar(g)
0.2
0.56
18.82
0.73
0.05
44.87
0.08
0.03
4.07
2.1
3.07
32.17
3.04
14.43
66.26
DA Plus 10 Page: 9
Nov 05, 2012

Item Name
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Broccoli
Water, Tap
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Broccoli
Water, Tap
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Omega-6(g)
0.73
0.01
0.03
Omega-3(g)
0.08
0.04
0
Diet Fiber(g)
2.1
0.66
0
Sugar(g)
3.04
0.13
0.47
0.1
0
15.6
0.02
0.6
0.8
0
0
2.28
2.41
0.05
4.48
0
15.26
0
44.87
Water(L)
0.05
0.04
0.21
0
0
1.95
0.02
0.03
0
0
0
0.06
0.29
0.03
0
0
1.36
0
4.07
Alcohol(g)
0
0
0
1.48
0
0
2.37
3.51
0
0
0
0
5.52
3.07
3.76
0
0
0
32.17
Thiamin(mg)
0.05
0.03
0.12
3.23
0
0.45
1.55
0.68
0
0
0
0
3.53
14.43
1.7
0
0
0
66.26
Ribo(mg)
0.1
0.26
0.57
0.02
0.09
0.02
0.03
0.04
0
0
0
0
0
0.23
0.04
0.23
0.02
0
0.14
0.09
0.14
0.06
0
0.12
0.44
0.01
0.08
0.14
0.12
0.44
0.74
0.05
0.03
0.09
0
0.89
0.26
0.89
4.79
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.05
0
0.01
0.06
0.19
0
0
0
0.03
0.28
0.04
0.03
0
0.13
0
1.55
0.02
0
0.02
0.11
0.05
0
0
0
0.1
0.21
0.09
0.33
0
0.29
0
2.56
DA Plus 10 Page: 10
Nov 05, 2012

Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Broccoli
Water, Tap
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Broccoli
Water, Tap
Water, Tap
Niacin(mg)
1.28
0.03
0.3
Vit B6(mg)
0.19
0.06
0.13
Vit B12(g)
0
0.56
1.49
Fol (DFE)(g)
59.49
22
29.4
2.97
0.78
2.97
0.22
0
0.05
0.43
0.05
0.06
0
0
0
0
0
0
49.5
23.6
49.5
58.2
0
0.73
0
0
0.58
2.98
8.03
0
0
10.54
3.67
0.78
1.23
0
27.47
0
64.56
Vit C(mg)
5.88
0
2.2
0.1
0
0.24
0.16
0.28
0.47
0
0
0.09
0.18
0.43
0.04
0
0.33
0
3.32
Vit D (ug)(g)
0
1.1
0
0
0
0.14
0
0
5.55
0
0
1.87
0
0
0
0
4.92
0
14.52
Vit A (RAE)(g)
4.68
74.5
4.9
18.45
0
2.07
57.33
7.8
3.4
0
0
4.25
71.76
23.6
18.28
0
32.8
0
531.44
Vit A (IU)(IU)
98.26
260
17.15
0.1
10.27
0.1
8.43
0
0
0
0
0
0
0
3.54
0
140.7
0
1
75.52
1
2813.1
0
16.85
0
0
81.17
0
0
0
0
0
144.29
0
0
0.08
0
0
29.09
0
0
5.7
35.96
51.66
0
33.53
28.21
0
44.23
0
0
19.55
507.44
1024.59
0
115.92
566.93
0
147.98
0
0
65.45
5,663.23
DA Plus 10 Page: 11
Nov 05, 2012

Item Name
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Water, Tap
Broccoli
Water, Tap
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Item Name
Super Food #1
Eggs, Hard Boiled
ounces)
Bread, Wheat
Super Food #2
Bread, Wheat
Roasted, Fat Free
Tomatoes, Red
Vit C(mg)
0
10.27
0
0
9.02
0
144.29
Alpha-T(mg)
1.32
0.51
0
Vit D (ug)(g)
0
0
0
0
0
0
35.96
Calcium(mg)
8.69
25
487.55
Vit A (RAE)(g)
0
3.54
0
0
98.4
0
507.44
Iron(mg)
0.41
0.6
0.22
Vit A (IU)(IU)
2.76
75.52
0.34
0
397.7
0
5,663.23
Magn(mg)
19.38
5
46.55
0.09
0.12
0.09
0.61
0
69
5.9
69
29.7
6.24
1.76
0.31
1.76
0.81
0.69
23
31.86
23
23.7
18.72
0.66
0
2.16
0.71
0.06
2.3
0
0
0.74
0.7
0.12
8.21
0
0
0
18.41
Potas(mg)
338.88
63
624.75
12.3
13.33
2.9
42.77
19.5
18.71
13.33
22.22
11.05
30.36
5.9
92.11
26.66
69.7
26.66
1,108.59
Zinc(mg)
0.45
0.52
2.38
0.33
0
0.09
0.66
0.82
1.45
0
0
1.18
2.85
0.31
1.32
0
4.1
0
19.67
Sodium(mg)
5.35
62
188.65
13.53
4.44
0.41
19.11
83.85
30.62
4.44
7.41
26.35
74.52
31.86
96.94
8.89
77.9
8.89
680.38
91
422.44
91
167.4
164.32
0.59
0.18
0.59
0.16
0.31
259.5
1.18
259.5
23.7
645.84
291.51
4,825.13
0.21
13.35
6.15
5,432.2
DA Plus 10 Page: 12
Nov 05, 2012

Item Name
Water, Tap
Broccoli
Water, Tap
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Tuna Salad
Water, Tap
Potas(mg)
4.44
4.97
287.56
83.85
297.67
4.44
7.41
175.95
288.88
422.44
245.64
8.89
729.8
8.89
4,825.13
Zinc(mg)
0
0.07
0.37
1.23
0.53
0
0
0.76
1.38
0.18
1.14
0
2.3
0
13.35
Sodium(mg)
13.33
235.15
30.03
9.75
1333.56
13.33
22.22
300.9
318.32
1.18
1.03
26.66
1648.2
26.66
5,432.2
DA Plus 10 Page: 13
Nov 05, 2012


Item Name
Super Food #2
GENERAL MILLS TOTAL Wheat Flakes
Cereal
Meal
Breakfast
Breakfast
Wt(g)
118
40
Kcal(kcal)
105.02
133.2
244
102.48
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Quantity
118 gram(s)
1 cup(s) - 1 cup,
(1 NLEA
serving)
8 fluid ounce(s)
- 8 fl oz is 1 cup
34.5 gram(s)
131 gram(s)
8 fluid ounce(s)
1 cup(s)
1.25 cup(s)
Milk, Low Fat, 1%
Breakfast
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Salad, Lettuce with Tomatoes and Carrots, No
Dressing
Soup, Chicken, Chunky, Canned, Ready to
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Beans, Kidney, Boiled
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
34.5
131
237
205
91.25
205.27
61.57
0
383.35
14.6
Lunch
1 cup(s)
245
173.95
Lunch
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
8 fluid ounce(s)
133 gram(s)
85.05 gram(s)
122 gram(s)
0.5 cup(s)
0.5 cup(s)
64 gram(s)
15 fluid ounce(s)
118 gram(s)
34.5 gram(s)
30 fluid ounce(s)
Protein(g)
1.29
2.67
Carb(g)
26.95
30.67
237
133
85.05
122
97.5
88.5
64
444.38
118
34.5
888.75
3,658.42
Fat(g)
0.39
0.67
0
114.38
51.88
50.02
108.22
112.39
170.24
0
105.02
205.27
0
2,096.88
Sat Fat(g)
0.13
0.16
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Dressing
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
8.22
7.27
1.23
0
32.88
0.76
12.18
7.31
15.39
0
19.29
3.08
2.37
17.96
0.16
0
18.98
0.15
1.54
1.39
0.02
0
3.17
0.02
12.4
16.86
6.47
1.94
0
2.09
5.57
1.13
2.52
7.67
100.52
0
26.76
1.53
11.69
22.39
20.18
283.74
0
0.07
3.14
0.29
0.88
0.44
71.96
0
0.02
0.45
0.05
0.18
0.06
10.92
DA Plus 10 Page: 14
Nov 05, 2012

Item Name
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Dressing
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Dressing
Eat
Water, Tap
Super Food #4
Super Food #7
Protein(g)
6.27
0
1.29
7.27
0
100.52
Mono Fat(g)
0.04
0.13
Carb(g)
35.2
0
26.95
7.31
0
283.74
Poly Fat(g)
0.09
0.28
Fat(g)
1.66
0
0.39
17.96
0
71.96
Trans Fat(g)
0
0
Sat Fat(g)
0.26
0
0.13
1.39
0
10.92
Chol(mg)
0
0
0.68
11.17
0.03
0
5.92
0.02
0.09
4.48
0.03
0
8.45
0.08
0
0
0
0
0
0
12.2
0
0
0
26.65
0
2.89
1.35
29.4
0
0
0.69
0.02
0.32
0.03
0.22
0
0.04
11.17
0
33.37
Omega-6(g)
0.05
0.26
0
0.02
1.77
0.14
0.31
0.25
0.68
0
0.09
4.48
0
22.58
Omega-3(g)
0.03
0.02
0
0
0
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
3.07
4
0
0
0
0
0
0
0
0
0
0
0
68.25
Sugar(g)
14.43
6.67
0.07
4.48
0.02
0
7.63
0.06
0.01
0
0.01
0
0.68
0.02
0
3.76
3.14
0
0
1.19
12.69
1.7
12.25
0
0
2.1
1.27
0.07
1.47
2.13
0
0.02
1.56
21.15
0
0
0.21
1.29
0
3.99
0.17
43.19
0
5.56
0.6
81.19
DA Plus 10 Page: 15
Nov 05, 2012

Item Name
Super Food #3
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Dressing
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Dressing
Eat
Omega-6(g)
0.14
0.3
0.1
0.64
0
0.05
4.48
0
21.15
Water(L)
0.09
0
Omega-3(g)
0
0.01
0.15
0.03
0
0.03
0
0
1.29
Alcohol(g)
0
0
Diet Fiber(g)
3.42
1.75
5.66
4.74
0
3.07
3.76
0
43.19
Thiamin(mg)
0.04
2
Sugar(g)
5.78
0.34
0.28
0.52
0
14.43
1.7
0
81.19
Ribo(mg)
0.09
2.27
0.22
0
0.11
0.24
0.13
0.09
0
0
0
0
0
0
0.05
0.03
0.11
0
0.06
0.04
0.45
0.33
0.05
0
0.14
0.02
0.21
0.08
0.17
0.24
0.1
0.07
0.11
0.07
0.06
0.02
0.44
0.09
0
0.89
3.18
Niacin(mg)
0.78
26.67
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.43
2.67
0
0.1
0
0.08
0.09
0.14
0.22
0
0.04
0.03
0
3.11
Vit B12(g)
0
8
0
0.08
0
0.07
0.02
0.05
0.05
0
0.09
0.33
0
4.23
Fol (DFE)(g)
23.6
901.2
0.23
1.23
0.37
0
13.73
0.33
0.09
0.04
0.08
0
0.17
0.06
1.15
0
0
0
2.46
0
12.2
18.28
39.3
0
16.4
33.76
4.31
0.05
0.25
4.9
55.88
4.93
11.85
1,308.11
DA Plus 10 Page: 16
Nov 05, 2012

Item Name
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Dressing
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Niacin(mg)
0
0.74
0.46
1.2
1.49
0.51
1.82
0
0.78
1.23
0
55.88
Vit C(mg)
10.27
80
Vit B6(mg)
0
0.28
0
0.17
0.14
0.11
0.17
0
0.43
0.04
0
4.93
Vit D (ug)(g)
0
3.32
Vit B12(g)
0
0
0
0
0
0
0
0
0
0
0
11.85
Vit A (RAE)(g)
3.54
199.2
Fol (DFE)(g)
0
14.63
37.42
23.18
3.9
115.05
22.4
0
23.6
18.28
0
1,308.11
Vit A (IU)(IU)
75.52
666.8
0
0
69.69
0
4.51
6.57
2.93
0
0
0
0
0
141.52
0
14.41
0
49.2
62.96
478.24
0.34
294.75
0
198.85
2291.82
1.23
66.15
1251.95
0
3.19
0.17
7.2
0
1.06
0
0
10.27
0
0
194.15
Alpha-T(mg)
0.12
18
0
0
0
0
0
0
0
0
0
0
0
6.25
Calcium(mg)
5.9
1333.2
0
942.97
0
1018.7
0
0
0
0
3.54
0
0
2,502.19
Iron(mg)
0.31
24
0
18868.7
5.95
20381.3
0
0
0
0
75.52
0.34
0
44,590.09
Magn(mg)
31.86
32
0.02
8.21
0.24
0
0
37.09
305
92.11
52.4
7.11
34.85
2,242.42
0.07
1.32
0.13
0
2.05
37.94
26.84
96.94
13.1
2.37
38.95
597.15
DA Plus 10 Page: 17
Nov 05, 2012

Item Name
Dressing
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Item Name
Super Food #2
Cereal
Milk, Low Fat, 1%
Super Food #5
Super Food #6
Water, Tap
Tuna Salad
Dressing
Eat
Water, Tap
Super Food #4
Super Food #7
Super Food #3
Super Food #10
Water, Tap
Super Food #2
Super Food #5
Water, Tap
Alpha-T(mg)
0.25
Calcium(mg)
17.34
Iron(mg)
0.28
Magn(mg)
9.12
0.32
24.5
1.69
7.35
0
0.35
0.01
0.81
0.03
0.03
0.39
0
0.12
8.21
0
37.09
Potas(mg)
422.44
120
7.11
39.9
94.4
40.26
9.75
30.98
9.6
13.33
5.9
92.11
26.66
2,242.42
Zinc(mg)
0.18
20
0
0.81
0.94
0.37
0.41
1.96
1.96
0
0.31
1.32
0
37.94
Sodium(mg)
1.18
253.2
2.37
33.25
22.96
14.64
41.92
37.17
44.16
4.44
31.86
96.94
8.89
597.15
366
245.64
237.11
2.37
364.9
186.15
1.02
1.14
0.09
0
1.15
0.16
107.36
1.03
0
7.11
824.1
17.34
171.5
0.98
867.3
2.37
448.21
102.06
390.4
41.92
358.42
108.8
4.44
422.44
245.64
8.89
4,249.71
0
0.4
0.54
0.29
0.61
0.88
0.97
0
0.18
1.14
0
29.74
7.11
73.15
6.8
84.18
4.88
0.88
340.48
13.33
1.18
1.03
26.66
2,638.32
DA Plus 10 Page: 18
Nov 05, 2012


Item Name
Super Food #2
Super Food #8
Bagel, Plain, Enriched, Toasted
Meal
Breakfast
Breakfast
Breakfast
Salsa, Red, Uncooked

Tortilla, Corn
LONG JOHN SILVER'S Tilapia, Grilled
Lunch
Lunch
Lunch
Chips, Tortilla, Plain

Water, Tap
Watermelon
Lunch
Lunch
Dinner
Beef, Short Loin, T-Bone Steak, Choice,

Separable Lean, 1/4'' Fat, Broiled
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Dinner
Quantity
118 gram(s)
113 gram(s)
1 item(s) - 3.5
in. diameter
155 gram(s)
1 cup(s)
12 fluid ounce(s)
1.25 cup(s) shredded
2 tablespoon(s)
2 item(s)
1 piece(s) - 1
piece is 1 fillet
1 ounce(s)
12 fluid ounce(s)
1.75 cup(s) diced
3 ounce(s)
Super Food #9
Oatmeal, Cooked with Water
Water, Tap
Cabbage, Shredded
Breakfast
Breakfast
Breakfast
Lunch
Dinner
Dinner
Snacks
Snacks
133 gram(s)
25 fluid ounce(s)
118 gram(s)
25 fluid ounce(s)
Protein(g)
1.29
14
7.35
0.84
5.94
0
1.12
0.2
2.74
22
2.21
0
1.62
22.78
Carb(g)
26.95
3.07
37.69
20.34
28.08
0
5.07
1.15
21.43
1
18.59
0
20.08
0
133
740.62
118
740.62
3,790.15
Fat(g)
0.39
1.15
1.14
0.19
3.56
0
0.09
0.04
1.37
2.5
6.62
0
0.4
8.55
2.09
0
1.29
0
85.46
26.76
0
26.95
0
237.16
0.07
0
0.39
0
26.44
Item Name
Super Food #2
Super Food #8
Super Food #9
Water, Tap
Cabbage, Shredded
Tortilla, Corn
Water, Tap
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Wt(g)
118
113
66
Kcal(kcal)
105.02
81.36
190.08
155
234
355.5
87.5
77.5
166.14
0
21.88
30
48
116
5.1
104.64
110
28.35
355.5
266
138.63
0
79.8
85.05
174.35
114.38
0
105.02
0
1,473.9
Sat Fat(g)
0.13
0.73
0.19
0.01
0.73
0
0.03
0.01
0.22
1
0.8
0
0.04
3.05
0.02
0
0.13
0
7.09
DA Plus 10 Page: 19
Nov 05, 2012

Item Name
Super Food #2
Super Food #8
Super Food #9
Water, Tap
Cabbage, Shredded
Tortilla, Corn
Water, Tap
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Item Name
Super Food #2
Super Food #8
Super Food #9
Water, Tap
Cabbage, Shredded
Tortilla, Corn
Water, Tap
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Item Name
Super Food #2
Super Food #8
Super Food #9
Mono Fat(g)
0.04
0.33
0.28
0.02
1.02
0
0.01
0
0.33
0
1.92
0
0.1
4.23
Poly Fat(g)
0.09
0.04
0.62
0.06
1.31
0
0.01
0.03
0.68
0
3.19
0
0.13
0.25
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0.02
0
0
0
Chol(mg)
0
4.52
0
0
0
0
0
0
0
55
0
0
0
50.18
0
0
0.04
0
8.32
Omega-6(g)
0.05
0.02
0.55
0.04
1.27
0
0.01
0.02
0.66
0
3.11
0
0.13
0.2
0.02
0
0.09
0
6.52
Omega-3(g)
0.03
0.01
0.07
0.03
0.04
0
0
0
0.02
0
0.08
0
0
0.03
0
0
0
0
0.02
Diet Fiber(g)
3.07
0
1.72
2.17
3.98
0
2.19
0.3
3.02
0
1.5
0
1.06
0
0
0
0
0
109.7
Sugar(g)
14.43
3.07
3.84
15.27
0.63
0
2.8
0.64
0.42
1
0.28
0
16.49
0
0.02
0
0.05
0
6.15
Water(L)
0.09
0.09
0.02
0.13
3.34
0
0
0.03
0
0.34
Alcohol(g)
0
0
0
0
0
3.99
0
3.07
0
26.07
Thiamin(mg)
0.04
0.02
0.4
0.12
1.18
5.56
0
14.43
0
78.88
Ribo(mg)
0.09
0.19
0.18
0.05
1.07
DA Plus 10 Page: 20
Nov 05, 2012

Item Name
Water, Tap
Cabbage, Shredded
Tortilla, Corn
Water, Tap
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Item Name
Super Food #2
Super Food #8
Super Food #9
Water, Tap
Cabbage, Shredded
Tortilla, Corn
Water, Tap
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Item Name
Super Food #2
Super Food #8
Super Food #9
Water, Tap
Cabbage, Shredded
Water(L)
0.2
0.36
0.08
0.03
0.02
0
0
0.36
0.24
0.05
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
Thiamin(mg)
0.18
0
0.05
0
0.05
0
0
0
0.09
0.09
Ribo(mg)
0.04
0
0.04
0.01
0.03
0
0.03
0
0.06
0.21
0.1
0.74
0.09
0.74
3.34
Niacin(mg)
0.78
0.14
2.89
0.77
0.53
0
0.2
0.12
0.72
0
0.36
0
0.47
3.94
0
0
0
0
0
Vit B6(mg)
0.43
0.08
0.05
0.17
0.01
0
0.11
0.03
0.11
0
0.06
0
0.12
0.33
0.1
0
0.04
0
1.18
Vit B12(g)
0
0.71
0
0
0
0
0
0
0
0
0.1
0
0
1.93
0.08
0
0.09
0
1.07
Fol (DFE)(g)
23.6
13.56
133.98
27.9
14.04
0
37.62
3.6
2.4
0
5.67
0
7.98
6.8
0.74
0
0.78
0
12.46
Vit C(mg)
10.27
0
0
74.09
0
0
32.03
3.06
154.44
0.28
0
0.43
0
2.21
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
2.74
Vit A (RAE)(g)
3.54
12.43
0
4.65
0
0
4.38
7.5
1,053.48
14.63
0
23.6
0
315.39
Vit A (IU)(IU)
75.52
46.33
0
89.9
0
0
85.75
112.33
20,869.4
DA Plus 10 Page: 21
Nov 05, 2012

Item Name
Tortilla, Corn
Water, Tap
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Item Name
Super Food #2
Super Food #8
Super Food #9
Water, Tap
Cabbage, Shredded
Tortilla, Corn
Water, Tap
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Item Name
Super Food #2
Super Food #8
Super Food #9
Water, Tap
Cabbage, Shredded
Tortilla, Corn
Water, Tap
Vit C(mg)
0
0
0
0
21.55
0
Vit D (ug)(g)
0
0
0
0
0
0
Vit A (RAE)(g)
0
0
0
0
74.48
0
Vit A (IU)(IU)
0.96
0
0.85
0
1513.54
0
3.19
0
10.27
0
154.44
Alpha-T(mg)
0.12
0.01
0.08
0.03
0.19
0
0.13
0.1
0.13
0
1.22
0
0.13
0.12
0
0
0
0
0
Calcium(mg)
5.9
68.93
65.34
20.15
21.06
10.67
35
3
38.88
20
49.33
10.67
18.62
5.1
942.97
0
3.54
0
1,053.48
Iron(mg)
0.31
0.16
2.97
0.45
2.11
0
0.41
0
0.59
0.36
0.66
0
0.64
3.11
18868.7
0
75.52
0
20,869.4
Magn(mg)
31.86
5.65
15.84
18.6
63.18
3.55
10.5
2.7
34.56
0
41.39
3.55
26.6
22.11
0.35
0
0.12
0
2.72
Potas(mg)
422.44
97.18
56.1
168.95
163.8
3.55
148.75
47.1
89.28
0
60.95
3.55
2,723.16
39.9
22.22
5.9
22.22
462.88
Zinc(mg)
0.18
0.43
0.86
0.19
2.34
0
0.16
0.04
0.63
0
0.7
0
10.7
0.81
0
0.31
0
12.88
Sodium(mg)
1.18
458.78
316.8
1.55
9.36
10.67
15.75
132.9
21.6
250
119.35
10.67
1,535.52
33.25
7.41
31.86
7.41
360.03
DA Plus 10 Page: 22
Nov 05, 2012

Item Name
Watermelon
Super Food #4
Water, Tap
Super Food #2
Water, Tap
Potas(mg)
297.92
278.11
Zinc(mg)
0.27
4.35
Sodium(mg)
2.66
65.49
448.21
7.41
422.44
7.41
2,723.16
0.4
0
0.18
0
10.7
73.15
22.22
1.18
22.22
1,535.52
DA Plus 10 Page: 23
Nov 05, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
3019
2083
936
Nov 02, 2012
2095
2083
12
Nov 03, 2012
1474
2083
-609
Total:
6588
6249
339
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
3205
2196
2083
113
DA Plus 10 Page: 24

JinD WB4

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Nov 05, 2012

Dennis Jin, dennis.jin83@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 05, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

360.0 - 520.0 267.16 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 05, 2012

Nov 05, 2012

4.0 cup eq.

1.6 cup eq.

2.5 cup eq.

0.6 cup eq.

3.0 cup eq.

0.7 cup eq.

7.0 oz. eq.

10.8 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

Nov 05, 2012

Intake Spreadsheet for Nov 01, 2012

Yogurt, Plain, Non Fat (13 grams protein per 8

Rice, Brown, Long Grain, Cooked

1 item(s) Medium whole

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 02, 2012

Milk, Low Fat, 1%

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 03, 2012

Salsa, Red, Uncooked

Chips, Tortilla, Plain

Beef, Short Loin, T-Bone Steak, Choice,

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 01, 2012

Nov 02, 2012

Nov 03, 2012