ShahK WB4

Nov 28, 2012
Kathan Shah, kathan88@gmail.com

Profile: Kathan Shah, 3 Day Average
Profile
Active Profile:
Kathan Shah
Height:
6 ft. 1 inches
Weight:
200.0 lbs.
Age:
24 years
BMI:
26.4
Gender:
Male
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
Yes
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2515 kcal
Protein
72.57 g
Carbohydrate
281.0 - 406.0 g
Fat, Total
55.0 - 97.0 g
No recommendation
Saturated Fat
< 25 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 28, 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
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
14.4 mg
Magnesium
400 mg
Potassium
4700 mg
Zinc
16.5 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 28, 2012

Macronutrient Ranges for Nov 06, 2012, Nov 07, 2012, Nov 08, 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%
1,132-1,635 kCal
10%-35%
252-880 kCal
20%-35%
503-880 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
67%
14%
23%
0%
1,746 kCal
356 kCal
609 kCal
0 kCal
DA Plus 10 Page: 3
Nov 28, 2012

Fat Breakdown for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Source of Fat
Saturated Fat
Monounsaturated Fat
0%
25%
75%
100%
6%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
6%
9%
0%
2%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 28, 2012

Intake vs. Goals for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2515 kcal
2,600.07 kcal
103%
Protein
72.57 g
88.97 g
123%
Carbohydrate
281.0 - 406.0 436.41 g

g
55.0 - 97.0 g 67.65 g
Fat, Total
Fat
Saturated Fat
< 25 g
17.11 g
68%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
17.98 g
25.95 g
0g
95.22 mg
Omega-6 Linoleic
17 g
18.24 g
107%
Omega-3 Linolenic
1.6 g
4.02 g
251%
Dietary Fiber, Total
38 g
56.41 g
148%
Sugar, Total
168.48 g
Water
3.7 L
3.3 L
Alcohol
0g
Thiamin
1.2 mg
2.57 mg
215%
Riboflavin
1.3 mg
3.28 mg
252%
Niacin
16 mg
28.98 mg
181%
Vitamin B6
1.3 mg
4.63 mg
356%
Vitamin B12
2.4 g
6.04 g
252%
Folate (DFE)
400 g
1,214.02 g
304%
Vitamin C
90 mg
140.85 mg
157%
Vitamin D (ug)
15 g
18.48 g
123%
Vitamin A (RAE)
900 g
1,318.62 g
147%
Vitamin A (IU)
3000 IU
13,980.09 IU
466%
Alpha-Tocopherol
15 mg
4.8 mg
Calcium
1000 mg
1,365.69 mg
137%
Iron
14.4 mg
41.12 mg
286%
Magnesium
400 mg
636.73 mg
159%
Potassium
4700 mg
5,054.66 mg
108%
32%
Essential Fatty Acids
Carbohydrates
Other
89%
Vitamins
32%
Minerals
DA Plus 10 Page: 5
Nov 28, 2012

Nutrient
DRI
Intake
Zinc
16.5 mg
12.67 mg
Sodium
1500 mg
2,900.57 mg
0%
25%
50%
75%
100%
77%
193%
DA Plus 10 Page: 6
Nov 28, 2012

MyPlate Analysis for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Grains
Goal*
9.0 oz. eq.
tips
Actual
9.3 oz. eq.
% Goal
103.3%
Vegetables
3.5 cup eq.
tips
1.4 cup eq.
40.6%
Fruits
2.0 cup eq.
tips
4.7 cup eq.
236.7%
Dairy
3.0 cup eq.
tips
3.7 cup eq.
123.6%
Protein Foods
6.5 oz. eq.
tips
1.4 oz. eq.
21.1%
368.2
89.8%
Empty Calories
410.0
Your results are based on a 2515 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.5 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 8.0 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 28, 2012

Intake Spreadsheet for Nov 06, 2012

Item Name
POST HONEY BUNCHES OF OATS Cereal
w/ Almonds
Milk, Low Fat, 1%
Meal
Breakfast
Quantity
1 cup(s)
Wt(g)
42.67
Kcal(kcal)
173.33
Breakfast
244
102.48
Banana
Breakfast
236
210.04
Water, Tap
Tortilla, Corn
Beans, Chickpeas, Garbanzo or Bengal
Gram, Dry
Cheese, Cheddar, Shredded
Water, Tap
Mushrooms, Maitake, Raw
Breakfast
Lunch
Lunch
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 item(s) Medium (7 in. to
7 7/8 in. long)
16 fluid ounce(s)
2 item(s)
1 cup(s)
474
48
200
0
104.64
728
56.5
474
140
227.7
0
43.4
Pasta, Spinach, Cooked

Sauce, Tomato, Canned
Water, Tap
Nuts, Butternut or White Walnut, Dried
Banana
Dinner
Dinner
Dinner
Snacks
Snacks
192
244
474
60
354
249.6
58.56
0
367.2
315.06
Water, Tap
Snacks
0.5 cup(s)
16 fluid ounce(s)
2 cup(s) - 1 cup
diced
1.5 cup(s)
1 cup(s)
16 fluid ounce(s)
0.5 cup(s)
7 7/8 in. long)
16 fluid ounce(s)
Protein(g)
2.67
Carb(g)
33.33
474
3,713.17
Fat(g)
3.33
0
2,580.01
Sat Fat(g)
0
8.22
2.57
0
2.74
38.6
12.18
53.9
0
21.43
121.3
2.37
0.78
0
1.37
12.08
1.54
0.26
0
0.22
1.25
14.07
0
2.72
9.72
3.22
0
14.94
3.86
0
103.32
Mono Fat(g)
2
0.72
0
9.76
48.08
13.13
0
7.23
80.85
0
401.91
Poly Fat(g)
0.67
18.72
0
0.27
1.8
0.44
0
34.19
1.17
0
76.52
Trans Fat(g)
0
11.92
0
0.04
0.42
0.06
0
0.78
0.4
0
16.89
Chol(mg)
0
18.15
34.14
134.89
Item Name
w/ Almonds
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Lunch
Lunch
Lunch
DA Plus 10 Page: 8
Nov 28, 2012

Item Name
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Mono Fat(g)
0.68
0.08
0
0.33
2.72
Poly Fat(g)
0.09
0.17
0
0.68
5.39
Trans Fat(g)
0
0
0
0
0
Chol(mg)
12.2
0
0
0
0
5.31
0
0.04
0.57
0.07
0
6.26
0.11
0
18.15
Omega-6(g)
0
0.53
0
0.13
0.4
0.18
0
25.64
0.26
0
34.14
Omega-3(g)
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
2.67
59.33
0
0
63.36
0
0
0
0
0
134.89
Sugar(g)
8
0.07
0.11
0
0.66
5.19
0.01
0.06
0
0.02
0.2
0
6.14
0
3.02
34.8
12.69
28.86
0
0.42
21.4
0.33
0
0.13
0.35
0.17
0
20.24
0.16
0
27.4
Water(L)
0
0.21
0
0
0.06
0.01
0
5.23
0.1
0
5.89
Alcohol(g)
0
0
0
3.78
4.42
3.66
0
2.82
9.2
0
70.51
Thiamin(mg)
0.5
0.29
0
2.9
2.5
10.37
0
2.11
43.29
0
132.84
Ribo(mg)
0.57
0.22
0.18
0.47
0.02
0.02
0
0
0
0
0
0.05
0.07
0
0.05
0.95
0.45
0.17
0
0.03
0.42
0.02
0.47
3.11
0
0
0
0.02
0
2.58
0.21
0
2.96
DA Plus 10 Page: 9
Nov 28, 2012

Item Name
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Water, Tap
Banana
Water, Tap
Water(L)
0.13
0.13
0.22
0.47
0
0.27
0.47
3.11
Niacin(mg)
6.68
Alcohol(g)
0
0
0
0
0
0
0
0
Vit B6(mg)
0.67
Thiamin(mg)
0.2
0.34
0.06
0
0.23
0.11
0
2.58
Vit B12(g)
2
Ribo(mg)
0.34
0.26
0.16
0
0.09
0.26
0
2.96
Fol (DFE)(g)
228.69
0.23
1.57
0
0.72
3.08
0.09
0.87
0
0.11
1.07
1.15
0
0
0
0
12.2
47.2
0
2.4
1114
0.05
0
9.22
1.94
2.38
0
0.63
2.35
0
28.84
Vit C(mg)
0
0.04
0
0.08
0.22
0.24
0
0.34
1.3
0
5.01
Vit D (ug)(g)
1.33
0.47
0
0
0.27
0
0
0
0
0
3.88
Vit A (RAE)(g)
300.3
10.17
0
29.4
184.32
26.84
0
39.6
70.8
0
1,765.62
Vit A (IU)(IU)
1000
0
20.53
0
0
8
2.93
0
0
0
0
141.52
7.08
0
0
6
478.24
151.04
0
0.96
134
0
0
0
0
17.08
0
1.92
30.8
0
78.33
0.34
0
39.34
0
0
0
0
0
0
43.94
149.73
0
0
19.2
53.68
0
3.6
10.62
0
691.73
566.13
0
0
197.76
1056.52
0
74.4
226.56
0
3,885.61
DA Plus 10 Page: 10
Nov 28, 2012

Item Name
w/ Almonds
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Banana
Water, Tap
Tortilla, Corn
Gram, Dry
Water, Tap
Water, Tap
Banana
Water, Tap
Alpha-T(mg)
0.64
Calcium(mg)
0
Iron(mg)
14.4
Magn(mg)
21.33
0.02
0.24
0
0.13
1.64
305
11.8
14.22
38.88
210
0.07
0.61
0
0.59
12.48
26.84
63.72
4.74
34.56
230
0.16
0
0.01
0
3.46
0
0
0.35
0
6.67
Potas(mg)
86.67
407.36
14.22
1.4
34.56
31.72
14.22
31.8
17.7
14.22
1,147.1
Zinc(mg)
0.4
0.38
0
0.42
2.13
2.49
0
2.41
0.92
0
36.91
Sodium(mg)
186.67
15.82
4.74
14
46.08
39.04
4.74
142.2
95.58
4.74
748.13
366
844.88
4.74
89.28
1750
1.02
0.35
0
0.63
6.86
107.36
2.36
14.22
21.6
48
55.37
4.74
285.6
71.04
807.64
4.74
252.6
1267.32
4.74
5,895.36
1.76
0
1.05
1.21
0.49
0
1.88
0.53
0
16.18
350.86
14.22
1.4
11.52
1278.56
14.22
0.6
3.54
14.22
2,069.35
DA Plus 10 Page: 11
Nov 28, 2012


Item Name
w/ Almonds
Milk, Low Fat, 1%
Meal
Breakfast
Quantity
2 cup(s)
Wt(g)
85.33
Kcal(kcal)
346.67
Breakfast
244
102.48
KRAFT BREYERS Yogurt, Strawberry, Low

Fat, 1% Milkfat
Banana
Breakfast
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 cup(s)
454
435.84
118
105.02
Water, Tap
Water, Tap
Pizza, Cheese, Thick Crust
Breakfast
Lunch
Lunch
474
474
142
0
0
406.12
396
474
75
60
236
740
0
20
367.2
210.04
0
2,733.37
Sat Fat(g)
0
TACO BELL Burrito, Bean

Water, Tap
KELSEY'S Celery and Carrot Sticks
Banana
Dinner
Dinner
Snacks
Snacks
Snacks
Water, Tap
Snacks

7 7/8 in. long)
16 fluid ounce(s)
16 fluid ounce(s)
2 slice(s) - 1/4 of
12 in. diameter
2 item(s)
16 fluid ounce(s)
1 serving(s)
0.5 cup(s)
7 7/8 in. long)
16 fluid ounce(s)
Protein(g)
5.33
Carb(g)
66.67
474
3,706.33
Fat(g)
6.67
8.22
17.25
12.18
82.63
2.37
3.63
1.54
2.27
1.29
0
0
14.48
26
0
1
14.94
2.57
0
91.09
Mono Fat(g)
4
26.95
0
0
55.07
112
0
5
7.23
53.9
0
421.62
Poly Fat(g)
1.33
0.39
0
0
13.89
20
0
0.2
34.19
0.78
0
82.11
Trans Fat(g)
0
0.13
0
0
5.24
7
0
0
0.78
0.26
0
17.23
Chol(mg)
0
0.68
0
0.09
0
0
0
12.2
40.86
0.04
0
21.08
0.09
0
36.59
0
0
0
0
0
78.68
Item Name
w/ Almonds
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Breakfast
DA Plus 10 Page: 12
Nov 28, 2012

Item Name
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Mono Fat(g)
0
5.88
4.16
0
0
6.26
0.08
0
21.08
Omega-6(g)
0
Poly Fat(g)
0
1.91
7.37
0
0
25.64
0.17
0
36.59
Omega-3(g)
0
Trans Fat(g)
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
5.33
Chol(mg)
0
15.62
10
0
0
0
0
0
78.68
Sugar(g)
16
0.07
0
0.01
0
0
0.91
12.69
79
0.05
0
0
1.76
0
0
0
20.24
0.11
0
22.23
Water(L)
0
0.03
0
0
0.14
0
0
0
5.23
0.06
0
5.48
Alcohol(g)
0
3.07
0
0
2.56
20
0
2
2.82
6.14
0
42.82
Thiamin(mg)
1
14.43
0
0
2.81
6
0
3
2.11
28.86
0
164.9
Ribo(mg)
1.14
0.22
0.35
0
0
0.05
0
0.45
0.86
0.09
0.47
0.47
0.06
0.21
0.47
0
0
0.18
0.47
3
Niacin(mg)
13.35
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
1.34
0.04
0
0
0.47
0.75
0
0
0.23
0.07
0
2.61
Vit B12(g)
4
0.09
0
0
0.42
0.4
0
0
0.09
0.17
0
3.61
Fol (DFE)(g)
457.39
28.67
3.55
8.5
996.95
DA Plus 10 Page: 13
Nov 28, 2012

Item Name
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Water, Tap
Water, Tap
Banana
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Water, Tap
Water, Tap
Banana
Niacin(mg)
0.23
0
Vit B6(mg)
0.09
0
Vit B12(g)
1.15
2.41
Fol (DFE)(g)
12.2
0
0.78
0
0
4.11
8
0
0
0.63
1.57
0
28.67
Vit C(mg)
0
0.43
0
0
0.1
0.4
0
0
0.34
0.87
0
3.55
Vit D (ug)(g)
2.66
0
0
0
0.31
0.63
0
0
0
0
0
8.5
Vit A (RAE)(g)
600.6
23.6
0
0
147.68
269.28
0
0
39.6
47.2
0
996.95
Vit A (IU)(IU)
2000
0
0
2.93
0
141.52
0
478.24
154.36
10.27
0
0
4.26
1.58
0
0
1.92
20.53
0
38.56
Alpha-T(mg)
1.27
0
0
0
0
0
0
0
0
0
0
5.59
Calcium(mg)
0
3.54
0
0
39.76
11.88
0
0
3.6
7.08
0
807.98
Iron(mg)
28.8
75.52
0
0
556.66
265.32
0
0
74.4
151.04
0
3,755.54
Magn(mg)
42.67
0.02
0
305
567.5
0.07
0.45
26.84
0
0.12
0
0
0.85
1.98
0
0
0
0.24
4.48
5.9
14.22
14.22
222.94
491.04
14.22
0
31.8
11.8
1,692.86
0.31
0
0
3.78
9.39
0
0
2.41
0.61
45.82
31.86
4.74
4.74
29.82
134.64
4.74
0
142.2
63.72
490.71
DA Plus 10 Page: 14
Nov 28, 2012

Item Name
Water, Tap
Item Name
w/ Almonds
Milk, Low Fat, 1%
Fat, 1% Milkfat
Banana
Water, Tap
Water, Tap
Water, Tap
Banana
Water, Tap
Alpha-T(mg)
0
4.48
Potas(mg)
173.33
Calcium(mg)
14.22
1,692.86
Zinc(mg)
0.8
Iron(mg)
0
45.82
Sodium(mg)
373.33
366
871.68
1.02
0
107.36
236.08
422.44
4.74
4.74
242.82
1033.56
4.74
0
252.6
844.88
4.74
4,226.27
0.18
0
0
1.51
3.41
0
0
1.88
0.35
0
9.14
1.18
14.22
14.22
825.02
1960
14.22
55
0.6
2.36
14.22
3,617.81
Magn(mg)
4.74
490.71
DA Plus 10 Page: 15
Nov 28, 2012


Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Meal
Breakfast
Breakfast
Quantity
12 fluid ounce(s)
2 cup(s)
Wt(g)
355.5
85.33
Kcal(kcal)
0
346.67
Breakfast
244
102.48
Grapes, Red or Green
Breakfast
151
104.19
Orange Sections
Breakfast
360
169.2
Banana
Breakfast
118
105.02
280
474
236
364
0
210.04
56.5
510
48
474
18.8
56.8
354
227.7
193.8
104.64
0
2.07
241.97
315.06
0
2,486.83
Sat Fat(g)
0
0
1.54
0.08
0.05
0.13
0.25
0
0.26
11.92
0.25
0.22
0
0.01
2.07
0.4
17.19
Pasta, Spaghetti, Spinach, Cooked

Water, Tap
Banana
Lunch
Lunch
Lunch

Peas and Carrots, Canned with Liquid
Tortilla, Corn
Water, Tap
Sauce, Hot
Granola Bar, Soft, Peanut Butter
Banana
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Water, Tap
Snacks
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 cup(s) Seedless
2 cup(s) sections
7 7/8 in. long)
2 cup(s)
16 fluid ounce(s)
7 7/8 in. long)
0.5 cup(s)
2 cup(s)
2 item(s)
16 fluid ounce(s)
4 teaspoon(s)
2 item(s)
7 7/8 in. long)
20 fluid ounce(s)
Protein(g)
0
5.33
Carb(g)
0
66.67
592.5
4,414.43
Fat(g)
0
6.67
8.22
1.09
3.38
1.29
12.82
0
2.57
14.07
11.07
2.74
0
0.1
5.96
3.86
72.5
12.18
27.33
42.3
26.95
73.22
0
53.9
0.72
43.25
21.43
0
0.33
36.58
80.85
485.71
2.37
0.24
0.43
0.39
1.76
0
0.78
18.72
1.38
1.37
0
0.07
8.97
1.17
44.32
Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Banana
DA Plus 10 Page: 16
Nov 28, 2012

Item Name
Water, Tap
Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Banana
Water, Tap
Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Banana
Water, Tap
Item Name
Water, Tap
w/ Almonds
Protein(g)
0
72.5
Mono Fat(g)
0
4
Carb(g)
0
485.71
Poly Fat(g)
0
1.33
Fat(g)
0
44.32
Trans Fat(g)
0
0
Sat Fat(g)
0
17.19
Chol(mg)
0
0
0.68
0.01
0.08
0.04
0.2
0
0.08
5.31
0.12
0.33
0
0.01
3.74
0.11
0
14.7
Omega-6(g)
0
0
0.09
0.07
0.09
0.09
0.72
0
0.17
0.53
0.66
0.68
0
0
2.43
0.26
0
7.11
Omega-3(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
0
5.33
12.2
0
0
0
0
0
0
59.33
0
0
0
0
0.57
0
0
72.09
Sugar(g)
0
16
0.07
0.06
0.06
0.05
0.64
0
0.11
0.33
0.54
0.66
0
0
2.4
0.16
0
5.08
Water(L)
0.36
0
0.01
0.02
0.03
0.03
0.08
0
0.06
0.21
0.12
0.02
0
0
0.02
0.1
0
0.68
Alcohol(g)
0
0
0
1.36
8.64
3.07
6.44
0
6.14
0
10.2
3.02
0
0.06
2.44
9.2
0
55.9
Thiamin(mg)
0
1
12.69
23.37
33.66
14.43
3.64
0
28.86
0.29
14.4
0.42
0
0.24
16.4
43.29
0
207.7
Ribo(mg)
0
1.14
3.78
2.53
3.26
DA Plus 10 Page: 17
Nov 28, 2012

Item Name
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Banana
Water, Tap
Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Banana
Water, Tap
Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Water(L)
0.22
0.12
0.31
0.09
0.19
0.47
0.18
0.02
0.45
0.02
0.47
0.02
0
0.27
0.59
3.78
Niacin(mg)
0
13.35
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
1.34
Thiamin(mg)
0.05
0.1
0.31
0.04
0.27
0
0.07
0.02
0.38
0.05
0
0.01
0.13
0.11
0
2.53
Vit B12(g)
0
4
Ribo(mg)
0.45
0.11
0.14
0.09
0.29
0
0.17
0.21
0.27
0.03
0
0.02
0.08
0.26
0
3.26
Fol (DFE)(g)
0
457.39
0.23
0.28
1.02
0.78
4.28
0
1.57
0.05
2.96
0.72
0
0.05
1.78
2.35
0
29.43
Vit C(mg)
0
0
0.09
0.13
0.22
0.43
0.27
0
0.87
0.04
0.45
0.11
0
0.03
0.06
1.3
0
5.32
Vit D (ug)(g)
0
2.66
1.15
0
0
0
0
0
0
0.47
0
0
0
0
0.11
0
0
5.73
Vit A (RAE)(g)
0
600.6
12.2
3.02
108
23.6
33.6
0
47.2
10.17
91.8
2.4
0
1.13
18.18
70.8
0
879.48
Vit A (IU)(IU)
0
2000
0
4.83
191.52
10.27
0
0
305.67
2.93
0
0
0
0
0
5.93
141.52
4.53
39.6
3.54
22.4
0
2,456.16
478.24
99.66
810
75.52
425.6
0
34,299.12
DA Plus 10 Page: 18
Nov 28, 2012

Item Name
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Banana
Water, Tap
Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Banana
Water, Tap
Item Name
Water, Tap
w/ Almonds
Milk, Low Fat, 1%
Orange Sections
Banana
Water, Tap
Banana
Tortilla, Corn
Water, Tap
Sauce, Hot
Vit C(mg)
20.53
0
33.66
0
0
14.06
0
30.8
0
305.67
Alpha-T(mg)
0
1.27
Vit D (ug)(g)
0
0.34
0
0
0
0
0
0
0
5.93
Calcium(mg)
10.67
0
Vit A (RAE)(g)
7.08
149.73
1473.9
0
0
1.5
1.14
10.62
0
2,456.16
Iron(mg)
0
28.8
Vit A (IU)(IU)
151.04
566.13
29427
0.96
0
30.46
7.95
226.56
0
34,299.12
Magn(mg)
3.55
42.67
0.02
0.29
0.65
0.12
0
0
0.24
0.16
0
0.13
0
0.02
0
0.35
0
3.26
Potas(mg)
3.55
173.33
305
15.1
144
5.9
84
14.22
11.8
407.36
117.3
38.88
14.22
1.5
51.69
17.7
17.78
1,257.12
Zinc(mg)
0
0.8
0.07
0.54
0.36
0.31
2.91
0
0.61
0.38
3.83
0.59
0
0.09
1.21
0.92
0
40.63
Sodium(mg)
10.67
373.33
26.84
10.57
36
31.86
173.6
4.74
63.72
15.82
71.4
34.56
4.74
0.94
48.85
95.58
5.92
671.36
366
288.41
651.6
422.44
162.4
4.74
844.88
55.37
510
89.28
4.74
27.07
5,042.35
1.02
0.11
0.25
0.18
3.02
0
0.35
1.76
2.96
0.63
0
0.02
12.69
107.36
3.02
0
1.18
39.2
14.22
2.36
350.86
1326
21.6
14.22
496.88
3,014.53
DA Plus 10 Page: 19
Nov 28, 2012

Item Name
Banana
Water, Tap
Potas(mg)
165.29
1267.32
5.92
5,042.35
Zinc(mg)
1.06
0.53
0
12.69
Sodium(mg)
232.31
3.54
17.78
3,014.53
DA Plus 10 Page: 20
Nov 28, 2012

Energy Balance for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 06, 2012
2580
2394
186
Nov 07, 2012
2733
2394
339
Nov 08, 2012
2487
2394
93
Total:
7800
7182
618
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2515
2600
2394
206
DA Plus 10 Page: 21

ShahK WB4

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Nov 28, 2012

Kathan Shah, kathan88@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 28, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

281.0 - 406.0 436.41 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 28, 2012

Nov 28, 2012

3.5 cup eq.

1.4 cup eq.

2.0 cup eq.

4.7 cup eq.

3.0 cup eq.

3.7 cup eq.

6.5 oz. eq.

1.4 oz. eq.

Your results are based on a 2515 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 28, 2012

Intake Spreadsheet for Nov 06, 2012

Pasta, Spinach, Cooked

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

Intake Spreadsheet for Nov 07, 2012

KRAFT BREYERS Yogurt, Strawberry, Low

TACO BELL Burrito, Bean

1 item(s) Medium (7 in. to

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

Intake Spreadsheet for Nov 08, 2012

Grapes, Red or Green

Pasta, Spaghetti, Spinach, Cooked

Cheese, Cheddar, Shredded

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

Nov 28, 2012

Nov 06, 2012

Nov 07, 2012

Nov 08, 2012

Daily Caloric Summary

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