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Nov 05, 2012

Kevin Tabora, kevintabora@gmail.com


Profile: KDTABORA, 3 Day Average
Profile
Active Profile:

KDTABORA

Height:

5 ft. 4 inches

Weight:

156.0 lbs.

Age:

23 years

BMI:

26.8

Gender:

Male

Activity Level:

Low Active

Smoker:

No

Strict Vegetarian/Vegan:

No

DRI Goals
Nutrient

DRI

Energy
Kilocalories

2715 kcal

Protein

56.61 g

Carbohydrate

303.0 - 438.0 g

Fat, Total

60.0 - 105.0 g

No recommendation

Saturated Fat

< 27 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


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
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

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


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

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

Macronutrient Ranges
1,500

Calories

1,250
1,000
750
500
250
0
Carbs

Protein
Recommended

Carbs
Protein
Fats
Alcohol

Recommended
45%-65%
1,222-1,765 kCal
10%-35%
272-950 kCal
20%-35%
543-950 kCal
0%
0 kCal

Fat

Alcohol

Actual Intake
Yours
42%
28%
33%
0%

1,080 kCal
712 kCal
865 kCal
0 kCal

DA Plus 10 Page: 3

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat

0%

25%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified

50%

75%

100%

8%
16%
7%
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


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

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

DRI

Intake

0%

25%

50%

75%

100%

Energy
Kilocalories

2715 kcal

2,583.36 kcal

Protein

56.61 g

177.88 g

Carbohydrate

303.0 - 438.0 270.01 g


g
60.0 - 105.0 96.11 g
g

Fat, Total

95%
314%

Fat
Saturated Fat

< 27 g

21.57 g

80%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol

*
*
*
< 300 mg

44.73 g
19.85 g
0.04 g
395.54 mg

Omega-6 Linoleic

17 g

13.53 g

Omega-3 Linolenic

1.6 g

1.41 g

Dietary Fiber, Total

38 g

50.68 g

Sugar, Total

107.65 g

Water

3.7 L

3.97 L

Alcohol

0g

Thiamin

1.2 mg

1.95 mg

162%

Riboflavin

1.3 mg

3.36 mg

259%

Niacin

16 mg

57.41 mg

359%

Vitamin B6

1.3 mg

5.37 mg

413%

Vitamin B12

2.4 g

8.41 g

350%

Folate (DFE)

400 g

697.01 g

174%

Vitamin C

90 mg

189.55 mg

211%

Vitamin D (ug)

15 g

2.63 g

Vitamin A (RAE)

900 g

1,627.18 g

181%

Vitamin A (IU)

3000 IU

29,647.55 IU

988%

Alpha-Tocopherol

15 mg

19.73 mg

132%

Calcium

1000 mg

1,409.17 mg

141%

Iron

8 mg

22.43 mg

280%

Magnesium

400 mg

746.34 mg

187%

132%

Essential Fatty Acids


80%
88%

Carbohydrates
133%

Other
107%

Vitamins

18%

Minerals

DA Plus 10 Page: 5

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Potassium

4700 mg

6,540.12 mg

139%

Zinc

11 mg

15.17 mg

138%

Sodium

1500 mg

1,262.23 mg

84%

DA Plus 10 Page: 6

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

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

Goal*
10.0 oz. eq.

tips

Actual
4.3 oz. eq.

% Goal
43.3%

Vegetables

3.5 cup eq.

tips

1.4 cup eq.

39.2%

Fruits

2.5 cup eq.

tips

2.2 cup eq.

89%

Dairy

3.0 cup eq.

tips

1.4 cup eq.

47.2%

Protein Foods

7.0 oz. eq.

tips

2.6 oz. eq.

37.6%

286.3

67.2%

Empty Calories

426.0

Your results are based on a 2715 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 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 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

Intake Spreadsheet for Nov 01, 2012


Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled

Meal
Breakfast
Breakfast

Superfood 9
Banana

Breakfast
Breakfast

Milk, Non Fat Skim or Fat Free

Breakfast

Rice, Brown, Long Grain, Cooked


Superfood 10
DASANI Water, Bottled

Lunch
Lunch
Lunch

DASANI Water, Bottled

Dinner

Lettuce, Iceberg

Dinner

Superfood 7
Superfood 6
Avocado, California

Dinner
Dinner
Dinner

Superfood 4
Orange

Snacks
Snacks

Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled

Snacks
Snacks

Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California

Quantity
1 cup(s)
1 serving(s) - 20
fl oz bottle
120 gram(s)
1 item(s) Medium (7 in. to
7 7/8 in. long)
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 cup(s)
6 ounce(s)
1 serving(s) - 20
fl oz bottle
1 serving(s) - 20
fl oz bottle
4 cup(s) Shredded or
chopped
9 ounce(s)
86 gram(s)
1.5 item(s) - fruit
without skin and
seeds
245 gram(s)
2 item(s) - 2 5/8
in. diameter,
sphere
200 gram(s)
0.1 cup(s)

Snacks

1 serving(s) - 20
fl oz bottle

Protein(g)
12.26
0
1.32
1.29
8.26
10.06
52.76
0
0
2.59
64.91
7.62
3.93
185.87

Carb(g)
32.67
0
14.76
26.95
12.15
89.54
0
0
0
8.55
0
20.39
17.33
343.2

Wt(g)
234
591

Kcal(kcal)
234
0

120
118

66
105.02

245

83.3

390
170.1
591

432.9
280.66
0

591

288

40.32

255.15
86
200.52

464.37
113.52
334.87

245
262

257.25
123.14

200
12.8

180
74.5

591

5,190.57
Fat(g)
6.29
0
0.24
0.39
0.2
3.51
6.07
0
0
0.4
20.74
0.46
30.9
79.66

2,789.85
Sat Fat(g)
2.89
0
0
0.13
0.14
0.7
1.72
0
0
0.05
3.21
0.12
4.26
16.22

DA Plus 10 Page: 8

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Superfood 4
Orange
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1

Protein(g)
11.91
2.46
4.02
2.47

Carb(g)
45.57
30.78
41.42
3.08

Fat(g)
3.45
0.31
0.3
6.37

Sat Fat(g)
2.23
0.04
0.07
0.67

0
185.87
Mono Fat(g)
1.78
0
0
0.04
0.05
1.28
2.11
0
0
0.02
6.88
0.04
19.65
0.95
0.06
0
1.22

0
343.2
Poly Fat(g)
1
0
0
0.09
0.01
1.26
1.31
0
0
0.21
8.31
0.2
3.64
0.1
0.07
0.13
4.21

0
79.66
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
16.22
Chol(mg)
14.04
0
0
0
4.9
0
144.58
0
0
0
181.15
0
0
14.7
0
0
0

0
34.07
Omega-6(g)
0.9
0
0
0.05
0
1.21
1
0
0
0.06
0.56
0.11
3.36
0.07
0.05
0.12
11.68

0
20.53
Omega-3(g)
0
0
0
0.03
0
0.05
0.05
0
0
0.15
0.96
0.09
0.25
0.03
0.02
0.01
1.66

0
0
Diet Fiber(g)
3.28
0
8.04
3.07
0
7.02
0
0
0
3.46
0
7.48
13.64
0
6.29
6.6
60.02

0
359.38
Sugar(g)
11.14
0
0
14.43
12.47
1.37
0
0
0
5.67
0
0.94
0.6
37.78
24.5
12.96
122.21

DA Plus 10 Page: 9

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled

Omega-6(g)
4.2

Omega-3(g)
0.01

Diet Fiber(g)
1.15

Sugar(g)
0.35

0
11.68
Water(L)
0.18
0.59
0.1
0.09
0.22
0.29
0.11
0.59
0.59
0.28
0.15
0.06
0.15
0.18
0.23
0.15
0

0
1.66
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
60.02
Thiamin(mg)
0.27
0
0
0.04
0.11
0.37
0.12
0
0
0.12
0.7
0.21
0.15
0.1
0.23
0.21
0.01

0
122.21
Ribo(mg)
0.41
0
0
0.09
0.45
0.1
0
0
0
0.07
1.24
0.05
0.29
0.49
0.1
0.21
0.03

0.59
4.54
Niacin(mg)
0.44
0
1.08
0.78
0.23
5.96
23.32
0
0
0.35
25.71
0.43
3.83
0.26
0.74
2.97
0.9

0
0
Vit B6(mg)
0.11
0
0
0.43
0.09
0.57
1.02
0
0
0.12
2.41
0.06
0.58
0.11
0.16
0.57
0.1

0
2.65
Vit B12(g)
0.77
0
0
0
1.23
0
0.58
0
0
0
7.78
0
0
1.27
0
0
0

0
3.53
Fol (DFE)(g)
16.38
0
0
23.6
12.25
15.6
6.8
0
0
83.52
73.99
128.14
178.47
24.5
78.6
12
30.34

0
67.02

0
6.33

0
11.63

0
684.19

DA Plus 10 Page: 10

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Superfood 9
Banana

Vit C(mg)
0.23
0
18
10.27
0
0
0
0
0
8.06
0
0
17.65
1.72
139.38
39.2
0.18

Vit D (ug)(g)
0
0
0
0
2.94
0
0.17
0
0
0
0
0
0
0
0
0
0

Vit A (RAE)(g)
95.94
0
0
3.54
149.45
0
10.21
0
0
72
33.17
0
14.04
0
28.82
1922
0

Vit A (IU)(IU)
391.61
0
1272.02
75.52
499.8
0
35.72
0
0
1445.76
112.26
5.16
294.77
147
589.5
38436
1.15

0
234.69
Alpha-T(mg)
0.3
0
0
0.12
0.02
0.12
0.46
0
0
0.52
0
0
3.95
0
0.47
1.42
3.34

0
3.11
Calcium(mg)
259.74
0
24
5.9
298.9
39
25.51
0
0
51.84
38.27
23.22
26.07
414.05
104.8
76
8.96

0
2,329.16
Iron(mg)
1.43
0
1.2
0.31
0.07
1.64
1.77
0
0
1.18
2.63
1.81
1.22
0.17
0.26
1.38
0.49

0
43,306.28
Magn(mg)
72.54
0
0
31.86
26.95
167.7
49.33
0
0
20.16
94.4
60.2
58.15
39.2
26.2
54
16.51

0
10.72
Potas(mg)
421.2
0
168
422.44
7,389.57

0
1,396.26
Zinc(mg)
1.92
0
0
0.18
15.64

0
15.55
Sodium(mg)
332.28
0
31.2
1.18
1,085.25

0
717.21

DA Plus 10 Page: 11

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Milk, Non Fat Skim or Fat Free
Rice, Brown, Long Grain, Cooked
Superfood 10
DASANI Water, Bottled
DASANI Water, Bottled
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
DASANI Water, Bottled

Potas(mg)
382.2
167.7
435.45
0
0
406.08
1602.32
305.3
1016.65
529.2
474.22
950
108.8

Zinc(mg)
1.03
2.46
1.7
0
0
0.43
2.09
0.96
1.36
2.01
0.18
0.64
0.68

Sodium(mg)
102.9
19.5
125.87
0
0
28.8
142.88
0.86
16.04
159.25
0
72
52.48

0
7,389.57

0
15.64

0
1,085.25

DA Plus 10 Page: 12

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

Intake Spreadsheet for Nov 02, 2012


Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled

Meal
Breakfast
Breakfast
Breakfast
Breakfast

Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled

Breakfast
Breakfast
Lunch
Lunch

Superfood 10
Lettuce, Iceberg

Lunch
Dinner

Turkey, Light Meat, Meat Only, Roasted


DASANI Water, Bottled

Dinner
Dinner

Milk, Non Fat Skim or Fat Free

Snacks

Banana

Snacks

Candy or Candies, Dark Chocolate


DASANI Water, Bottled

Snacks
Snacks

Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled
Item Name
Superfood 2

Protein(g)
6.29
7.73
1.74
0
4.5
7.21
10.69
0
52.76
0.65
59.34
0
8.26
1.29
4.33
0
164.78
Mono Fat(g)
2.04
37.68

Quantity
50 gram(s)
2 slice(s)
8 fluid ounce(s)
1 serving(s) - 20
fl oz bottle
225 gram(s)
1 ounce(s)
2 cup(s)
1 serving(s) - 20
fl oz bottle
6 ounce(s)
1 cup(s) Shredded or
chopped
7 ounce(s)
1 serving(s) - 20
fl oz bottle
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 item(s) Medium (7 in. to
7 7/8 in. long)
3 ounce(s)
1 serving(s) - 20
fl oz bottle
Carb(g)
0.56
47.38
25.79
0
19.19
0
13.5
0
0
2.14
0
0
12.15
26.95
51
0
198.67
Poly Fat(g)
0.71
13.03

Wt(g)
50
84
248
591

Kcal(kcal)
77.5
256.2
111.6
0

225
28.35
360
591

360
51.6
82.8
0

170.1
72

280.66
10.08

198.45
591

311.56
0

245

83.3

118

105.02

85.05
591

467.78
0

4,247.95
Fat(g)
5.3
4.96
0.5
0
32.99
2.3
0.94
0
6.07
0.1
6.39
0
0.2
0.39
27.39
0
87.52
Trans Fat(g)
0
0.09

2,198.1
Sat Fat(g)
1.63
0.73
0.06
0
4.79
0.36
0.15
0
1.72
0.01
2.04
0
0.14
0.13
16.15
0
27.93
Chol(mg)
186.5
498.99

DA Plus 10 Page: 13

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled
Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled
Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg

Mono Fat(g)
1.07
0.09
0
22.05
0.76
0.02
0
2.11
0
1.11
0
0.05
0.04
8.34
0
37.68
Omega-6(g)
0.59
2.42
0.07
0
3.76
0.06
0.06
0
1
0.02
1.13
0
0
0.05
0.86
0
10.04
Water(L)
0.04
0.02
0.22
0.59
0.16
0.02
0.33
0.59
0.11
0.07
3.77

Poly Fat(g)
2.71
0.1
0
4.1
0.92
0.39
0
1.31
0.05
1.71
0
0.01
0.09
0.94
0
13.03
Omega-3(g)
0.02
0.29
0.03
0
0.27
0.11
0.33
0
0.05
0.04
0.02
0
0
0.03
0.07
0
1.26
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0

Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0.09
0
0.09
Diet Fiber(g)
0
5.63
0.5
0
15.07
0
8.64
0
0
0.86
0
0
0
3.07
6.12
0
39.89
Thiamin(mg)
0.03
0.22
0.22
0
0.16
0.08
0.34
0
0.12
0.03
1.37

Chol(mg)
0
0
0
0
20.13
0
0
144.58
0
136.93
0
4.9
0
5.95
0
498.99
Sugar(g)
0.56
3.54
20.83
0
1.48
0
1.55
0
0
1.42
0
0
12.47
14.43
39.24
0
95.53
Ribo(mg)
0.26
0.19
0.07
0
0.29
0.14
0.85
0
0
0.02
2.65

DA Plus 10 Page: 14

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled
Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled
Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled
Item Name
Superfood 2

Water(L)
0.13
0.59
0.22
0.09
0
0.59
3.77
Niacin(mg)
0.03
3.31
0.99
0
3.91
2.86
1.76
0
23.32
0.09
13.57
0
0.23
0.78
0.64
0
51.5
Vit C(mg)
0
0
124
0
22.5
0
35.28
0
0
2.02
0
0
0
10.27
0
0
194.06
Alpha-T(mg)
0.51
14.66

Alcohol(g)
0
0
0
0
0
0
0
Vit B6(mg)
0.06
0.17
0.1
0
0.58
0.27
0.87
0
1.02
0.03
1.07
0
0.09
0.43
0.03
0
4.73
Vit D (ug)(g)
1.1
0
0
0
0
0
0
0
0.17
0
0.4
0
2.94
0
0
0
4.61
Calcium(mg)
25
1,032.83

Thiamin(mg)
0
0
0.11
0.04
0.02
0
1.37
Vit B12(g)
0.56
0
0
0
0
0.86
0
0
0.58
0
0.73
0
1.23
0
0.2
0
4.15
Vit A (RAE)(g)
74.5
0
24.8
0
15.75
3.69
1886.4
0
10.21
18
0
0
149.45
3.54
1.7
0
2,188.03
Iron(mg)
0.6
30.37

Ribo(mg)
0.26
0
0.45
0.09
0.04
0
2.65
Fol (DFE)(g)
22
74.76
74.4
0
130.5
8.22
525.6
0
6.8
20.88
11.91
0
12.25
23.6
0
0
910.92
Vit A (IU)(IU)
260
3.36
496
0
1377
12.47
37731.6
0
35.72
361.44
0
0
499.8
75.52
41.67
0
40,894.59
Magn(mg)
5
794

DA Plus 10 Page: 15

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled
Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
DASANI Water, Bottled
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
DASANI Water, Bottled
Superfood 10
Lettuce, Iceberg
Turkey, Light Meat, Meat Only, Roasted
DASANI Water, Bottled
Milk, Non Fat Skim or Fat Free
Banana
Candy or Candies, Dark Chocolate
DASANI Water, Bottled

Alpha-T(mg)
0.71
0.1
0
4.66
0
7.49
0
0.46
0.13
0
0
0.02
0.12
0.47
0
14.66
Potas(mg)
63
289.8
496
0
1091.25
178.04
1677.6
0
435.45
101.52
605.27
0
382.2
422.44
483.08
0
6,225.65

Calcium(mg)
30.24
27.28
0
27
4.25
489.6
0
25.51
12.96
37.71
0
298.9
5.9
48.48
0
1,032.83
Zinc(mg)
0.52
1.39
0.12
0
1.44
0.23
2.74
0
1.7
0.11
4.05
0
1.03
0.18
1.79
0
15.3

Iron(mg)
2.86
0.5
0
1.24
0.29
12.85
0
1.77
0.3
2.68
0
0.07
0.31
6.91
0
30.37
Sodium(mg)
62
320.04
2.48
0
15.75
15.88
252
0
125.87
7.2
127.01
0
102.9
1.18
19.56
0
1,051.87

Magn(mg)
74.76
27.28
0
65.25
10.49
313.2
0
49.33
5.04
55.57
0
26.95
31.86
129.28
0
794

DA Plus 10 Page: 16

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

Intake Spreadsheet for Nov 03, 2012


Item Name
Oatmeal, Cooked with Milk
Banana

Meal
Breakfast
Breakfast

HEALTHY CHOICE Bread, Hearty 100%


Whole Grain
DASANI Water, Bottled

Breakfast
Breakfast

Superfood 7
Superfood 3
Superfood 8
DASANI Water, Bottled

Lunch
Lunch
Lunch
Lunch

Superfood 10
DASANI Water, Bottled

Dinner
Dinner

Superfood 5
Superfood 4
DASANI Water, Bottled

Dinner
Snacks
Snacks

Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain
DASANI Water, Bottled
Superfood 7
Superfood 3
Superfood 8
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain
DASANI Water, Bottled
Superfood 7
Superfood 3
Superfood 8

Quantity
2 cup(s)
2 item(s) Medium (7 in. to
7 7/8 in. long)
3 slice(s)

Wt(g)
468
236

Kcal(kcal)
468
210.04

114

240

1 serving(s) - 20
fl oz bottle
7 ounce(s)
100 gram(s)
150 gram(s)
1 serving(s) - 20
fl oz bottle
6 ounce(s)
1 serving(s) - 20
fl oz bottle
7 ounce(s)
245 gram(s)
1 serving(s) - 20
fl oz bottle

591

198.45
100
150
591

361.17
575
52.5
0

170.1
591

280.66
0

198.45
245
591

317.51
257.25
0

Protein(g)
24.52
2.57
12

Carb(g)
65.33
53.9
54

4,243.99
Fat(g)
12.59
0.78
3

2,762.14
Sat Fat(g)
5.77
0.26
0

0
50.49
21.22
3.57
0
52.76
0
3.97
11.91
0
183.01
Mono Fat(g)
3.56
0.08
0

0
0
21.67
10.77
0
0
0
16.93
45.57
0
268.17
Poly Fat(g)
2
0.17
0

0
16.13
49.42
0.61
0
6.07
0
29.09
3.45
0
121.16
Trans Fat(g)
0
0
0

0
2.49
3.73
0.12
0
1.72
0
4.23
2.23
0
20.55
Chol(mg)
28.08
0
0

0
5.35
30.89
0.06
62.44

0
6.46
12.07
0.25
25.98

0
0
0.02
0
0.02

0
140.9
0
0
328.26

DA Plus 10 Page: 17

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain
DASANI Water, Bottled
Superfood 7
Superfood 3
Superfood 8
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain
DASANI Water, Bottled
Superfood 7
Superfood 3
Superfood 8
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain
DASANI Water, Bottled
Superfood 7

Mono Fat(g)
0
2.11
0
19.45
0.95
0
62.44
Omega-6(g)
1.79
0.11
0

Poly Fat(g)
0
1.31
0
3.61
0.1
0
25.98
Omega-3(g)
0
0.06
0

Trans Fat(g)
0
0
0
0
0
0
0.02
Diet Fiber(g)
6.55
6.14
9

Chol(mg)
0
144.58
0
0
14.7
0
328.26
Sugar(g)
22.28
28.86
9

0
0.44
12.06
0.08
0
1
0
3.31
0.07
0
18.86
Water(L)
0.36
0.18
0

0
0.75
0.01
0.18
0
0.05
0
0.24
0.03
0
1.32
Alcohol(g)
0
0
0

0
0
12.2
4.95
0
0
0
13.3
0
0
52.13
Thiamin(mg)
0.54
0.07
0

0
0
3.89
2.09
0
0
0
1.31
37.78
0
105.2
Ribo(mg)
0.83
0.17
0

0.59
0.12
0
0.13
0.59
0.11
0.59
0.15
0.18
0.59
3.59
Niacin(mg)
0.88
1.57
0

0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.22
0.87
0

0
0.55
0.21
0.09
0
0.12
0
0.14
0.1
0
1.83
Vit B12(g)
1.54
0
0

0
0.97
1.01
0.18
0
0
0
0.26
0.49
0
3.91
Fol (DFE)(g)
32.76
47.2
0

0
20
53.7

0
1.87
5.05

0
6.05
9.45

0
57.55
495.91

DA Plus 10 Page: 18

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
Superfood 3
Superfood 8
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain
DASANI Water, Bottled
Superfood 7
Superfood 3
Superfood 8
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain
DASANI Water, Bottled
Superfood 7
Superfood 3
Superfood 8
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled
Item Name
Oatmeal, Cooked with Milk
Banana
HEALTHY CHOICE Bread, Hearty 100%
Whole Grain

Niacin(mg)
3.38
0.83
0
23.32
0
3.45
0.26
0
53.7
Vit C(mg)
0.47
20.53
0

Vit B6(mg)
0.14
0.3
0
1.02
0
0.52
0.11
0
5.05
Vit D (ug)(g)
0
0
0

Vit B12(g)
0
0
0
0.58
0
0
1.27
0
9.45
Vit A (RAE)(g)
191.88
7.08
0

Fol (DFE)(g)
50
162
0
6.8
0
115.1
24.5
0
495.91
Vit A (IU)(IU)
783.22
151.04
0

0
0
0
97.35
0
0
0
19.84
1.72
0
139.91
Alpha-T(mg)
0.61
0.24
0

0
0
0
0
0
0.17
0
0
0
0
0.17
Calcium(mg)
519.48
11.8
450

0
25.8
0
115.5
0
10.21
0
13.89
0
0
364.36
Iron(mg)
2.85
0.61
8.1

0
87.32
1
2322
0
35.72
0
1214.49
147
0
4,741.79
Magn(mg)
145.08
63.72
0

0
0
26.22
2.18
0
0.46
0
4.11
0
0
33.81
Potas(mg)
842.4
844.88
0

0
29.77
264
60
0
25.51
0
23.81
414.05
0
1,798.43
Zinc(mg)
3.84
0.35
0

0
2.04
3.72
1
0
1.77
0
1.09
0.17
0
21.37
Sodium(mg)
664.56
2.36
510

0
73.43
268
31.5
0
49.33
0
57.55
39.2
0
727.8

6,005.15

14.55

1,649.56

DA Plus 10 Page: 19

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average
Item Name
DASANI Water, Bottled
Superfood 7
Superfood 3
Superfood 8
DASANI Water, Bottled
Superfood 10
DASANI Water, Bottled
Superfood 5
Superfood 4
DASANI Water, Bottled

Potas(mg)
0
1246.25
705
439.5
0
435.45
0
962.47
529.2
0
6,005.15

Zinc(mg)
0
1.63
3.08
0.68
0
1.7
0
1.27
2.01
0
14.55

Sodium(mg)
0
111.13
1
61.5
0
125.87
0
13.89
159.25
0
1,649.56

DA Plus 10 Page: 20

Nov 05, 2012


Kevin Tabora, kevintabora@gmail.com
Profile: KDTABORA, 3 Day Average

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

kCal Consumed

kCal Burned

Net kCal

Nov 01, 2012

2789

1868

921

Nov 02, 2012

2200

1868

332

Nov 03, 2012

2762

1868

894

Total:

7751

5604

2147

Daily Caloric Summary


Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:

kCal
2715
2584
1868
716

DA Plus 10 Page: 21