Nov 04, 2012 Melvin Gargantos, mgargantos@gmail.

com Profile: Melvin Gargantos, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: DRI Goals Nutrient

Melvin Gargantos 5 ft. 5 inches 154.0 lbs. 21 years 25.6 Male Sedentary No No

DRI 2522 kcal 55.88 g 281.0 - 406.0 g 55.0 - 97.0 g < 25 g * * * < 300 mg 17 g 1.6 g 38 g * 3.7 L * 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg

Energy
Kilocalories Protein Carbohydrate Fat, Total Daily requirement based on grams per kilogram of body weight No recommendation Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic

Carbohydrates
Dietary Fiber, Total Sugar, Total No recommendation

Other
Water Alcohol No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium DRI Adequate Intake

DRI Adequate Intake DRI Adequate Intake

Nov 04, 2012 Melvin Gargantos, mgargantos@gmail.com Profile: Melvin Gargantos, 3 Day Average

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Carbs Protein Fats Alcohol

45%-65% 10%-35% 20%-35% 0%

Recommende d 1,135-1,639 49% kCal 252-883 kCal 16% 504-883 kCal 38% 0 kCal 0%

Yours 567 kCal 184 kCal 449 kCal 0 kCal

Nov 04, 2012 Melvin Gargantos, mgargantos@gmail.com Profile: Melvin Gargantos, 3 Day Average

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Source of Fat * Transfat data is not yet reported by all sources and therefore may be under-represented. Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified

8% 11% 12% 0% 7%

Nov 04, 2012 Melvin Gargantos, mgargantos@gmail.com Profile: Melvin Gargantos, 3 Day Average

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Nutrient

DRI

Intake

Energy
Kilocalories Protein Carbohydrate Fat, Total 2522 kcal 55.88 g 281.0 - 406.0 g 55.0 - 97.0 g < 25 g * * * < 300 mg 17 g 1.6 g 38 g * 3.7 L * 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg 1,167.2 kcal 46.04 g 141.8 g 49.92 g 10.83 g 14.75 g 15.63 g 0.04 g 76.06 mg 13.8 g 1.43 g 13.94 g 40.92 g 2.09 L 0g 0.65 mg 0.44 mg 10.4 mg 1.12 mg 0.49 g 124.79 g 34.78 mg 1.32 g 20.26 g 367.57 IU 3.15 mg 204.22 mg 5.81 mg 172.28 mg 1,379.9 mg 4.49 mg 925.64 mg 54% 34% 65% 86% 21% 31% 39% 9% 2% 12% 21% 20% 73% 43% 29% 41% 62% 57% 46% 82%

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol 43%

25% 81% 89% 37%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic

Carbohydrates
Dietary Fiber, Total Sugar, Total

Other
Water Alcohol

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium

Nov 04, 2012 Melvin Gargantos, mgargantos@gmail.com Profile: Melvin Gargantos, 3 Day Average

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Grains Vegetables Fruits Dairy Protein Foods

Goal* 9.0 oz. eq. 3.5 cup eq. 2.0 cup eq. 3.0 cup eq. 6.5 oz. eq.

tips tips tips tips tips

Actual 4.9 oz. eq. 0 cup eq. 1.5 cup eq. 0 cup eq. 6.8 oz. eq. 123.3

% Goal 54.8% 0% 74.6% 0% 105.2% 30.1%

Empty Calories 410.0

Your results are based on a 2522 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.

Nov 04, 2012 Melvin Gargantos, mgargantos@gmail.com Profile: Melvin Gargantos, 3 Day Average

Intake Spreadsheet for Nov 01, 2012

Item Name Meal Bread, Whole Wheat, Breakfast Prepared Peanut Butter, Smooth Breakfast Water, Tap Breakfast Water, Tap Lunch Rice, White, Steamed, Lunch Chinese Restaurant Prepared GORTONS Tilapia Lunch Fillets, Breaded, Crunchy Water, Tap Dinner Rice, White, Steamed, Dinner Chinese Restaurant Prepared Chicken, Oven Baked Dinner Apple, Medium Dinner

Quantity 2 slice(s) 2 tablespoon(s) 2.5 cup(s) 2.5 cup(s) 0.5 cup(s) - loosely packed 1 item(s) - 1 item is 1 fillet 2.5 cup(s) 0.5 cup(s) - loosely packed 1 serving(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter)

Wt(g) 92 32 592.5 592.5 66

Kcal(kcal) 255.76 188.16 0 0 99.66

113 592.5 66

250 0 99.66

151.07 182

274.71 94.64

Total Item Name Protein(g) Bread, Whole Wheat, 7.73 Prepared Peanut Butter, Smooth 8.03 Water, Tap 0 Water, Tap 0 Rice, White, Steamed, 2.11 Chinese Restaurant Prepared GORTONS Tilapia 12 Fillets, Breaded, Crunchy Water, Tap 0 Rice, White, Steamed, 2.11 Chinese Restaurant Prepared Chicken, Oven Baked 24.38 Apple, Medium 0.47 Total 56.83 Item Name Mono Fat(g) Bread, Whole Wheat, 1.07 Prepared Peanut Butter, Smooth 7.75 Water, Tap 0 Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared Chicken, Oven Baked 7.83 Apple, Medium 0.01 Carb(g) 47.29 6.26 0 0 22.36

2,479.57 Fat(g) 4.97 16.12 0 0 0.18

1,262.59 Sat Fat(g) 0.73 3.36 0 0 0

23 0 22.36

12 0 0.18

3.5 0 0

0 25.13 146.4 Poly Fat(g) 2.7 4.53 0 0 0

18.95 0.31 52.71 Trans Fat(g) 0 0 0 0 0

5.41 0.05 13.06 Chol(mg) 0 0 0 0 0

0 0 0

0 0 0

25 0 0

4.07 0.09

0.13 0

97.64 0

Item Name Bread, Whole Wheat, Prepared Peanut Butter, Smooth Total

Mono Fat(g) 1.07 7.75 16.65

Poly Fat(g) 2.7 4.53 11.4 Omega-3(g) 0.29 0.02 0 0 0

Trans Fat(g) 0 0 0.13 Diet Fiber(g) 5.52 1.92 0 0 0.59

Chol(mg) 0 0 122.64 Sugar(g) 3.53 2.95 0 0 0

Item Name Omega-6(g) Bread, Whole Wheat, 2.41 Prepared Peanut Butter, Smooth 4.51 Water, Tap 0 Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared Chicken, Oven Baked 3.62 Apple, Medium 0.08 Total 10.62 Item Name Water(L) Bread, Whole Wheat, 0.03 Prepared Peanut Butter, Smooth 0 Water, Tap 0.59 Water, Tap 0.59 Rice, White, Steamed, 0.04 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Water, Tap 0.59 Rice, White, Steamed, 0.04 Chinese Restaurant Prepared Chicken, Oven Baked 0.07 Apple, Medium 0.16 Total 2.12 Item Name Niacin(mg) Bread, Whole Wheat, 3.67 Prepared Peanut Butter, Smooth 4.29 Water, Tap 0 Water, Tap 0 Rice, White, Steamed, 0.37 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Water, Tap 0 Rice, White, Steamed, 0.37 Chinese Restaurant Prepared Chicken, Oven Baked 7.13 Apple, Medium 0.17 Total 16 Item Name Bread, Whole Wheat, Prepared Vit C(mg) 0

0 0 0

1 0 0.59

1 0 0

0.18 0.02 0.51 Alcohol(g) 0 0 0 0 0

0 4.37 14 Thiamin(mg) 0.28 0.02 0 0 0.01

0 18.91 26.39 Ribo(mg) 0.21 0.03 0 0 0.01

0 0 0

0 0 0.01

0 0 0.01

0 0 0 Vit B6(mg) 0.18 0.17 0 0 0.01

0.06 0.03 0.41 Vit B12(g) 0 0 0 0 0

0.14 0.05 0.45 Fol (DFE)(g) 71.76 23.68 0 0 3.3

0 0 0.01

0 0 0

0 0 3.3

0.37 0.08 0.83 Vit D (ug)(g) 0

0.26 0 0.26 Vit A (RAE)(g) 0

11.57 5.46 119.07 Vit A (IU)(IU) 2.76

Peanut Butter, Smooth 0 Water, Tap 0 Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared Chicken, Oven Baked 1.68 Apple, Medium 8.37 Total 10.05 Item Name Alpha-T(mg) Bread, Whole Wheat, 0.7 Prepared Peanut Butter, Smooth 2.88 Water, Tap 0 Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared Chicken, Oven Baked 0.39 Apple, Medium 0.33 Total 4.3 Item Name Potas(mg) Bread, Whole Wheat, 288.88 Prepared Peanut Butter, Smooth 207.68 Water, Tap 5.92 Water, Tap 5.92 Rice, White, Steamed, 13.2 Chinese Restaurant Prepared GORTONS Tilapia 270 Fillets, Breaded, Crunchy Water, Tap 5.92 Rice, White, Steamed, 13.2 Chinese Restaurant Prepared Chicken, Oven Baked 198.25 Apple, Medium 194.74 Total 1,203.72

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0

0 0 0

0 0 0

0.26 0 0.26 Calcium(mg) 30.36 13.76 17.78 17.78 3.3

0 5.46 5.46 Iron(mg) 2.85 0.6 0 0 0.26

137.63 98.28 238.67 Magn(mg) 74.52 49.28 5.92 5.92 3.3

20 17.78 3.3

0.72 0 0.26

0 5.92 3.3

13.87 10.92 148.84 Zinc(mg) 1.38 0.93 0 0 0.45

1.06 0.22 5.97 Sodium(mg) 318.32 146.88 17.78 17.78 3.3

19.67 9.1 176.94

0 0 0.45

480 17.78 3.3

1.72 0.07 5

352.46 1.82 1,359.41

Intake Spreadsheet for Nov 02, 2012

Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried Nuts, Pistachio Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried Nuts, Pistachio Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried Nuts, Pistachio

Meal Breakfast Breakfast Breakfast Lunch Lunch

Quantity 1 item(s) 2.5 cup(s) 1 item(s) - Medium (7 in. to 7 7/8 in. long) 2.5 cup(s) 0.5 cup(s) - loosely packed 1 ounce(s) 0.5 cup(s) - loosely packed 2.5 cup(s) 1 ounce(s)

Wt(g) 23.6 592.5 118 592.5 66

Kcal(kcal) 113.04 0 105.02 0 99.66

Lunch Dinner

28.35 66

51.57 99.66

Dinner Dinner

592.5 28.35

0 55.28

Snacks

0.5 cup(s)

61.5 2,169.3 Fat(g) 5.05 0 0.39 0 0.18

345.63 869.86 Sat Fat(g) 0.59 0 0.13 0 0

Protein(g) 2.6 0 1.29 0 2.11

Carb(g) 15.03 0 26.95 0 22.36

7.65 2.11

0 22.36

2.1 0.18

0.39 0

0 8.38

0 0

0 2.17

0 0.74

12.47 36.6 Mono Fat(g) 1.36 0 0.04 0 0

16.92 103.62 Poly Fat(g) 2.8 0 0.09 0 0

27.92 37.98 Trans Fat(g) 0 0 0 0 0

3.42 5.27 Chol(mg) 0 0 0 0 0

0.76 0

0.78 0

0 0

13.32 0

0 0.86

0 0.3

0 0

0 22.11

14.65

8.45

Item Name Granola Bar, Hard, Peanut Water, Tap Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried Nuts, Pistachio Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried Nuts, Pistachio Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried

Mono Fat(g) 1.36 0 17.67 Omega-6(g) 2.8 0 0.05 0 0

Poly Fat(g) 2.8 0 12.42 Omega-3(g) 0.01 0 0.03 0 0

Trans Fat(g) 0 0 0 Diet Fiber(g) 1.01 0 3.07 0 0.59

Chol(mg) 0 0 35.43 Sugar(g) 8.01 0 14.43 0 0

0 0

0.07 0

0 0.59

0 0

0 0.25

0 0

0 0

0 0

8.29 11.4 Water(L) 0 0.59 0.09 0.59 0.04

0.16 0.27 Alcohol(g) 0 0 0 0 0

6.33 11.61 Thiamin(mg) 0.04 0 0.04 0 0.01

4.71 27.16 Ribo(mg) 0.02 0 0.09 0 0.01

0.02 0.04

0 0

0.05 0.01

0.02 0.01

0.59 0.02

0 0

0 0.16

0 0.11

0 1.99 Niacin(mg) 0.34 0 0.78 0 0.37

0 0 Vit B6(mg) 0.02 0 0.43 0 0.01

0.54 0.84 Vit B12(g) 0 0 0 0 0

0.1 0.35 Fol (DFE)(g) 8.02 0 23.6 0 3.3

2.78 0.37

0.06 0.01

0.77 0

0 3.3

0 2.74

0 0.16

0 0.23

0 0

Item Name Granola Bar, Hard, Peanut Water, Tap Nuts, Pistachio Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried Nuts, Pistachio Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut, Chops, Separable Lean, Pan Fried Nuts, Pistachio Total Item Name Granola Bar, Hard, Peanut Water, Tap Banana Water, Tap Rice, White, Steamed, Chinese Restaurant Prepared Salmon, with Butter, Broiled or Baked Rice, White, Steamed, Chinese Restaurant Prepared Water, Tap Pork, Loin, Center Cut,

Niacin(mg) 0.34 0 0.8 8.19 Vit C(mg) 0 0 10.27 0 0

Vit B6(mg) 0.02 0 1.05 1.75 Vit D (ug)(g) 0 0 0 0 0

Vit B12(g) 0 0 0 0.99 Vit A (RAE)(g) 0 0 3.54 0 0

Fol (DFE)(g) 8.02 0 31.36 69.59 Vit A (IU)(IU) 0 0 75.52 0 0

0.61 0

3.54 0

0 0

45.33 0

0 0

0 0.14

0 0.85

0 2.83

3.44 14.32 Alpha-T(mg) 1.3 0 0.12 0 0

0 3.68 Calcium(mg) 9.2 17.78 5.9 17.78 3.3

12.91 17.31 Iron(mg) 0.59 0 0.31 0 0.26

255.23 378.91 Magn(mg) 25.96 5.92 31.86 5.92 3.3

0.38 0

4.99 3.3

0.34 0.26

8.95 3.3

0 0.06

17.78 14.46

0 0.28

5.92 6.8

1.41 3.28 Potas(mg) 71.98 5.92 422.44 5.92 13.2

64.57 159.05 Zinc(mg) 0.49 0 0.18 0 0.45

2.41 4.44 Sodium(mg) 65.61 17.78 1.18 17.78 3.3

74.42 172.37

125.52 13.2

0.19 0.45

32.87 3.3

5.92 107.16

0 0.97

17.78 28.07

Item Name Granola Bar, Hard, Peanut Water, Tap Chops, Separable Lean, Pan Fried Nuts, Pistachio Total

Potas(mg) 71.98 5.92

Zinc(mg) 0.49 0

Sodium(mg) 65.61 17.78

630.38 1,401.65

1.35 4.08

0.62 188.26

Intake Spreadsheet for Nov 03, 2012

Item Name Water, Tap Granola Bar, Hard, Almond Orange Water, Tap Apple, Medium

Meal Breakfast Breakfast Breakfast Lunch Lunch

Quantity 2.5 cup(s) 2 item(s) 1 item(s) - 2 5/8 in. diameter, sphere 2.5 cup(s) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 item(s) 2.5 cup(s) 0.5 cup(s) - loosely packed 1 item(s) - 1 item is 1 fillet 0.25 cup(s) 0.25 cup(s) - 1 cup (not packed)

Wt(g) 592.5 47.2 131 592.5 182

Kcal(kcal) 0 233.64 61.57 0 94.64

Sandwich, Turkey Salad Lunch Water, Tap Dinner Rice, White, Steamed, Dinner Chinese Restaurant Prepared GORTONS Tilapia Dinner Fillets, Breaded, Crunchy Nuts, Walnut, English, Snacks Chopped Raisins, Seedless Snacks Total Item Name Protein(g) Water, Tap 0 Granola Bar, Hard, 3.63 Almond Orange 1.23 Water, Tap 0 Apple, Medium 0.47 Sandwich, Turkey Salad 19.67 Water, Tap 0 Rice, White, Steamed, 2.11 Chinese Restaurant Prepared GORTONS Tilapia 12 Fillets, Breaded, Crunchy Nuts, Walnut, English, 4.45 Chopped Raisins, Seedless 1.11 Total 44.69 Item Name Mono Fat(g) Water, Tap 0 Granola Bar, Hard, 3.65 Almond Orange 0.03 Water, Tap 0 Apple, Medium 0.01 Sandwich, Turkey Salad 3.61 Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Nuts, Walnut, English, 2.61 Chopped Raisins, Seedless 0.02 Total 9.93

141 592.5 66

329.94 0 99.66

113 29.25 36.25 2,523.2

250 191.29 108.39 1,369.13 Sat Fat(g) 0 5.9 0.02 0 0.05 2.88 0 0

Carb(g) 0 29.26 15.39 0 25.13 27.52 0 22.36

Fat(g) 0 12.04 0.16 0 0.31 15.16 0 0.18

23 4.01 28.7 175.39 Poly Fat(g) 0 1.77 0.03 0 0.09 7.36 0 0

12 19.07 0.17 59.08 Trans Fat(g) 0 0 0 0 0 0 0 0

3.5 1.79 0.02 14.17 Chol(mg) 0 0 0 0 0 45.12 0 0

0 13.8 0.01 23.07

0 0 0 0

25 0 0 70.12

Item Name Omega-6(g) Water, Tap 0 Granola Bar, Hard, 1.73 Almond Orange 0.02 Water, Tap 0 Apple, Medium 0.08 Sandwich, Turkey Salad 6.42 Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Nuts, Walnut, English, 11.14 Chopped Raisins, Seedless 0.01 Total 19.4 Item Name Water(L) Water, Tap 0.59 Granola Bar, Hard, 0 Almond Orange 0.11 Water, Tap 0.59 Apple, Medium 0.16 Sandwich, Turkey Salad 0.08 Water, Tap 0.59 Rice, White, Steamed, 0.04 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Nuts, Walnut, English, 0 Chopped Raisins, Seedless 0.01 Total 2.17 Item Name Niacin(mg) Water, Tap 0 Granola Bar, Hard, 0.29 Almond Orange 0.37 Water, Tap 0 Apple, Medium 0.17 Sandwich, Turkey Salad 5.21 Water, Tap 0 Rice, White, Steamed, 0.37 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Nuts, Walnut, English, 0.33 Chopped Raisins, Seedless 0.28 Total 7.01 Item Name Water, Tap Granola Bar, Hard, Almond Orange Water, Tap Apple, Medium Sandwich, Turkey Salad Water, Tap Vit C(mg) 0 0 69.69 0 8.37 0.7 0

Omega-3(g) 0 0.05 0.01 0 0.02 0.78 0 0

Diet Fiber(g) 0 2.27 3.14 0 4.37 1.55 0 0.59

Sugar(g) 0 12.11 12.25 0 18.91 2.72 0 0

0 2.66 0 3.52 Alcohol(g) 0 0 0 0 0 0 0 0

1 1.96 1.34 16.22 Thiamin(mg) 0 0.13 0.11 0 0.03 0.27 0 0.01

1 0.76 21.46 69.21 Ribo(mg) 0 0.03 0.05 0 0.05 0.28 0 0.01

0 0 0 0 Vit B6(mg) 0 0.02 0.08 0 0.08 0.38 0 0.01

0 0.1 0.04 0.7 Vit B12(g) 0 0 0 0 0 0.23 0 0

0 0.04 0.05 0.51 Fol (DFE)(g) 0 5.66 39.3 0 5.46 101.52 0 3.3

0 0.16 0.06 0.79 Vit D (ug)(g) 0 0 0 0 0 0 0

0 0 0 0.23 Vit A (RAE)(g) 0 0.94 14.41 0 5.46 16.92 0

0 28.67 1.81 185.72 Vit A (IU)(IU) 0 17.46 294.75 0 98.28 68.79 0

Item Name Vit C(mg) Water, Tap 0 Granola Bar, Hard, 0 Almond Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Nuts, Walnut, English, 0.38 Chopped Raisins, Seedless 0.83 Total 79.98 Item Name Alpha-T(mg) Water, Tap 0 Granola Bar, Hard, 0 Almond Orange 0.24 Water, Tap 0 Apple, Medium 0.33 Sandwich, Turkey Salad 1.07 Water, Tap 0 Rice, White, Steamed, 0 Chinese Restaurant Prepared GORTONS Tilapia 0 Fillets, Breaded, Crunchy Nuts, Walnut, English, 0.2 Chopped Raisins, Seedless 0.04 Total 1.88 Item Name Potas(mg) Water, Tap 5.92 Granola Bar, Hard, 128.86 Almond Orange 237.11 Water, Tap 5.92 Apple, Medium 194.74 Sandwich, Turkey Salad 272.13 Water, Tap 5.92 Rice, White, Steamed, 13.2 Chinese Restaurant Prepared GORTONS Tilapia 270 Fillets, Breaded, Crunchy Nuts, Walnut, English, 128.99 Chopped Raisins, Seedless 271.51 Total 1,534.32

Vit D (ug)(g) 0 0 0

Vit A (RAE)(g) 0 0.94 0

Vit A (IU)(IU) 0 17.46 0

0 0 0 0 Calcium(mg) 17.78 15.1 52.4 17.78 10.92 102.93 17.78 3.3

0 0.29 0 38.03 Iron(mg) 0 1.18 0.13 0 0.22 2.99 0 0.26

0 5.85 0 485.13 Magn(mg) 5.92 38.23 13.1 5.92 9.1 28.2 5.92 3.3

20 28.67 18.12 304.77 Zinc(mg) 0 0.75 0.09 0 0.07 2.06 0 0.45

0.72 0.85 0.68 7.03 Sodium(mg) 17.78 120.83 0 17.78 1.82 565.41 17.78 3.3

0 46.22 11.6 167.52

0 0.9 0.08 4.4

480 0.58 3.99 1,229.26

Nov 04, 2012 Melvin Gargantos, mgargantos@gmail.com Profile: Melvin Gargantos, 3 Day Average

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total:

kCal Consumed 1264 871 1370 3505

kCal Burned 1844 1844 1844 5532 kCal

Net kCal -580 -973 -474 -2027

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

2522 1168 1844 -676