A Perfect Day

Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.
com Profile: Amber Merchant, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Amber Merchant 5 ft. 96.0 lbs. 19 years 18.7 Male Sedentary No No
DRI Goals Nutrient DRI
Energy
Kilocalories Protein Carbohydrate Fat, Total 1725 kcal 34.84 g 191.0 - 276.0 g 37.0 - 66.0 g No recommendation Daily requirement based on grams per kilogram of body weight
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 17 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended
Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g
Carbohydrates
Dietary Fiber, Total 38 g
DA Plus 10 Page: 1
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average Nutrient Sugar, Total DRI * No recommendation
Other
Water Alcohol 3.7 L * 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 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 DRI Adequate Intake
Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake
DA Plus 10 Page: 2
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average
Macronutrient Ranges for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Macronutrient Ranges
900 800 700
Calories
600 500 400 300 200 100 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 776-1,121 kCal 10%-35% 172-604 kCal 20%-35% 345-604 kCal 0% 0 kCal
Fat Actual Intake

Yours 48% 21% 32% 0% 583 kCal 259 kCal 394 kCal 0 kCal
Alcohol
DA Plus 10 Page: 3
Fat Breakdown for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 10% 11% 7% 0% 3% 25% 50% 75% 100%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Intake vs. Goals for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
Energy
Kilocalories Protein Carbohydrate Fat, Total 1725 kcal 34.84 g 1,219.75 kcal 64.75 g 71% 186%
191.0 - 276.0 145.87 g g 37.0 - 66.0 g 43.8 g
Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 17 g * * * < 300 mg 14.15 g 15.18 g 9.68 g 0.46 g 146.82 mg 83%
49%
Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 7.94 g 0.68 g 47% 43%
Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 12.29 g 53.14 g 32%
Other
Water Alcohol 3.7 L * 1.19 L 0g 32%
Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 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 0.9 mg 1.32 mg 17.47 mg 1.25 mg 4.01 g 242.1 g 20.52 mg 3.19 g 231.21 g 1,372.86 IU 3.01 mg 20% 23% 21% 26% 46% 61% 75% 102% 109% 96% 167%
Minerals
Calcium Iron Magnesium Potassium 1000 mg 8 mg 400 mg 4700 mg 655.87 mg 7.91 mg 216.6 mg 1,755.8 mg 37% 54% 66% 99%
DA Plus 10 Page: 5
Nutrient Zinc Sodium DRI 11 mg 1500 mg Intake 8.7 mg 962.5 mg 64% 0% 25% 50% 75% 79% 100%
DA Plus 10 Page: 6
MyPlate Analysis for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 6.0 oz. eq. 2.5 cup eq. 1.5 cup eq. 3.0 cup eq. 5.0 oz. eq. 195.0
tips tips tips tips tips
Actual 4.6 oz. eq. 0.6 cup eq. 0.5 cup eq. 1.5 cup eq. 4.3 oz. eq. 362.7
% Goal 77.1% 24.4% 33.3% 51.5% 85.7% 186%
Your results are based on a 1725 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 3.0 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 5.0 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
Intake Spreadsheet for Nov 04, 2012

Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Snacks Quantity 0.5 cup(s) 1 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 cup(s) 3 ounce(s) 0.5 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 0.5 cup(s) 1 cup(s) - 1 cup, sliced Carb(g) 28.84 17.25 11.71 28.08 0 22.39 0 0 1.28 15.05 124.61 Poly Fat(g) 0.07 0.11 0.18 1.31 0.37 0.31 0 0 7.47 0.05 9.87 Wt(g) 119.83 245 244 234 85.05 97.5 237 237 91 109 1,699.38 Fat(g) 0.7 3.8 4.83 3.56 11.93 0.88 0 0 15.75 0.19 41.63 Trans Fat(g) 0 0 0.21 0 0 0 0 0 0 0 0.21 Kcal(kcal) 115.46 154.35 122 166.14 206.67 108.22 0 0 208.39 56.68 1,137.92 Sat Fat(g) 0.33 2.45 3.07 0.73 4.76 0.18 0 0 2.83 0.03 14.37 Chol(mg) 1.68 14.7 19.52 0 68.04 0 0 0 50.05 0 153.99
Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices
Protein(g) 1.12 12.86 8.05 5.94 23.18 2.52 0 0 14.74 0.28 68.7 Mono Fat(g) 0.15 1.04 1.37 1.02 5.05 0.32 0 0 4.32 0.01 13.28
DA Plus 10 Page: 8
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Omega-6(g) 0.05 0.08 0.15 1.27 0.29 0.3 0 0 6.54 0.05 8.71 Water(L) 0.09 0.21 0.22 0.2 0.05 0.07 0.24 0.24 0.06 0.09 1.46 Niacin(mg) 0.58 0.28 0.22 0.53 3.54 1.49 0 0 3.31 0.1 10.04 Vit C(mg) 8.65 1.96 16.84 Omega-3(g) 0.02 0.03 0.02 0.04 0.04 0.01 0 0 0.81 0.01 0.99 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.14 0.12 0.09 0.01 0.23 0.14 0 0 0.24 0.04 1.02 Vit D (ug)(g) 0 0.06 2.99 Diet Fiber(g) 2.39 0 0 3.98 0 1.75 0 0 0.36 2.62 11.11 Thiamin(mg) 0.06 0.11 0.1 0.18 0.07 0.09 0 0 0.03 0.02 0.66 Vit B12(g) 0.01 1.37 1.29 0 2.47 0 0 0 0.16 0 5.3 Vit A (RAE)(g) 0 34.3 198.16 Sugar(g) 23.29 17.25 12.35 0.63 0 0.34 0 0 0.49 11.32 65.67 Ribo(mg) 0.06 0.52 0.45 0.04 0.18 0.02 0 0 0.1 0.03 1.4 Fol (DFE)(g) 11.94 26.95 12.2 14.04 6.8 3.9 0 0 12.74 3.27 91.85 Vit A (IU)(IU) 201.88 124.95 949.59
DA Plus 10 Page: 9
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Item Name Fruit Salad Yogurt, Plain, Low Fat (12 grams protein per 8 ounces) Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Oatmeal, Cooked with Water Beef, Rib, Whole, Choice, Separable Lean, 1/4'' Fat, Roasted Rice, Brown, Long Grain, Cooked Water, Tap Water, Tap Chicken Salad Apple, Slices Vit C(mg) 0.49 0 0 0 0 0 0.73 5.01 16.84 Alpha-T(mg) 0.26 0.07 0.07 0.19 0.12 0.03 0 0 1.02 0.2 1.95 Potas(mg) 254.05 573.3 341.6 163.8 318.08 41.92 2.37 2.37 159.25 116.63 1,973.38 Vit D (ug)(g) 2.93 0 0 0 0 0 0 0 2.99 Calcium(mg) 17.24 448.35 292.8 21.06 8.51 9.75 7.11 7.11 19.11 6.54 837.57 Zinc(mg) 0.18 2.18 1.17 2.34 5.91 0.61 0 0 1.11 0.04 13.55 Vit A (RAE)(g) 134.2 0 0 0 0 0 26.39 3.27 198.16 Iron(mg) 0.52 0.2 0.05 2.11 2.43 0.41 0 0 0.74 0.13 6.58 Sodium(mg) 12.81 171.5 114.68 9.36 61.24 4.88 7.11 7.11 143.78 1.09 533.55 Vit A (IU)(IU) 463.6 0 0 0 0 0 100.3 58.86 949.59 Magn(mg) 17.62 41.65 26.84 63.18 21.26 41.92 2.37 2.37 13.65 5.45 236.32
DA Plus 10 Page: 10

Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Snacks Quantity 1 item(s) - 3.5 in. diameter 8 fluid ounce(s) - 8 fl oz is 1 cup 2 tablespoon(s) 0.5 cup(s) 3 ounce(s) 8 fluid ounce(s) 3 ounce(s) 1 cup(s) 8 fluid ounce(s) 0.25 cup(s) chopped, halves, or whole Carb(g) 35.85 11.71 1.18 22.39 1.39 0 0 9.85 0 5.49 87.87 Poly Fat(g) 0.45 0.18 0.42 0.31 1.67 0 2.77 0.18 0 5.51 11.49 Omega-3(g) 0.05 0.64 Wt(g) 71 244 29 97.5 85.05 237 85.05 125 237 36 1,246.6 Fat(g) 1.15 4.83 9.93 0.88 7.54 0 6.91 0.35 0 18.9 50.5 Trans Fat(g) 0 0.21 0 0 0 0 0 0 0 0 0.21 Diet Fiber(g) 1.56 10.79 Kcal(kcal) 182.47 122 99.18 108.22 188.81 0 154.79 43.75 0 215.64 1,114.86 Sat Fat(g) 0.28 3.07 5.59 0.18 2.08 0 1.07 0.08 0 3.13 15.47 Chol(mg) 0 19.52 31.9 0 75.69 0 60.38 0 0 0 187.5 Sugar(g) 3.59 20.65
Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Item Name Bagel, Plain, Enriched
Protein(g) 7.11 8.05 1.72 2.52 27.08 0 21.64 2.36 0 10.09 80.57 Mono Fat(g) 0.37 1.37 2.5 0.32 2.98 0 2.29 0.01 0 9.35 19.19 Omega-6(g) 0.41 8.29
DA Plus 10 Page: 11
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average Item Name Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Omega-6(g) 0.15 0.3 0.3 1.44 0 0.19 0.07 0 5.44 8.29 Water(L) 0.03 0.22 0.02 0.07 0.05 0.24 0.05 0.11 0.24 0 1.01 Niacin(mg) 2.82 0.22 0.04 1.49 11.69 0 8.57 0.77 0 4.98 30.58 Vit C(mg) 0.71 0.49 0 0 13.61 Omega-3(g) 0.02 0.05 0.01 0.07 0 0.32 0.11 0 0.01 0.64 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.05 0.09 0.01 0.14 0.49 0 0.8 0.07 0 0.17 1.82 Vit D (ug)(g) 0 2.93 0.17 0 3.1 Diet Fiber(g) 0 0 1.75 0.09 0 0 4 0 3.38 10.79 Thiamin(mg) 0.43 0.1 0.01 0.09 0 0 0.23 0.09 0 0.03 0.98 Vit B12(g) 0 1.29 0.07 0 0.29 0 2.59 0 0 0 4.25 Vit A (RAE)(g) 0 134.2 106.14 0 307.9 Sugar(g) 12.35 0.93 0.34 0 0 0 1.94 0 1.5 20.65 Ribo(mg) 0.18 0.45 0.04 0.02 0.11 0 0.41 0.12 0 0.03 1.38 Fol (DFE)(g) 160.46 12.2 3.19 3.9 5.95 0 24.66 41.25 0 43.2 294.82 Vit A (IU)(IU) 0 463.6 389.47 0 1,808.02
DA Plus 10 Page: 12
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average Item Name Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Item Name Bagel, Plain, Enriched Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cream Cheese Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Flour Coated, Fried Water, Tap Salmon, Atlantic, Wild, Cooked, Dry Heat Green Beans, Boiled, Drained Water, Tap Peanuts, All Types, Oil Roasted, Salted Vit C(mg) 0 0 0 12.12 0 0.29 13.61 Alpha-T(mg) 0.07 0.07 0.08 0.03 0 0 0 0.56 0 2.5 3.32 Potas(mg) 53.25 341.6 40.02 41.92 220.28 2.37 534.11 182.5 2.37 261.36 1,679.78 Vit D (ug)(g) 0 0 0 0 0 0 3.1 Calcium(mg) 63.19 292.8 28.42 9.75 13.61 7.11 12.76 55 7.11 21.96 511.71 Zinc(mg) 1.35 1.17 0.15 0.61 0.94 0 0.7 0.31 0 1.18 6.41 Vit A (RAE)(g) 12.76 0 11.06 43.75 0 0 307.9 Iron(mg) 4.3 0.05 0.11 0.41 1.01 0 0.88 0.81 0 0.55 8.11 Sodium(mg) 367.07 114.68 93.09 4.88 64.64 7.11 47.63 1.25 7.11 151.2 858.65 Vit A (IU)(IU) 42.52 0 37.42 875 0 0 1,808.02 Magn(mg) 15.62 26.84 2.61 41.92 25.51 2.37 31.47 22.5 2.37 63.36 234.58
DA Plus 10 Page: 13

Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Meal Breakfast Breakfast Breakfast Lunch Lunch Quantity 1 item(s) 0.25 cup(s) 8 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) 14 item(s) - 2 in. to 3 1/2 in. strips (1 package, 9 oz, is 198 grams) 8 fluid ounce(s) 1 cup(s) 1 cup(s) 8 fluid ounce(s) Carb(g) 16.23 59.28 11.71 30.49 23.52 0 37.16 46.75 0 225.13 Poly Fat(g) 2.57 0.05 0.18 0.43 2.96 0 0.3 1.2 0 7.67 Omega-3(g) 0.06 0.02 0.02 0.42 Wt(g) 58.61 80 244 102 70 Kcal(kcal) 127.62 236.8 122 309.06 186.9
Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D
Lunch Dinner Dinner Dinner Protein(g) 3.39 0 8.05 15.43 2.72 0 7.46 7.91 0 44.97 Mono Fat(g) 1.53 0.38 1.37 4.38 4.21 0 0.1 1.12 0 13.08 Omega-6(g) 2.49 0.03 0.15 6.81
237 140 248 237 1,416.61 Fat(g) 5.34 1.28 4.83 14.21 9.55 0 0.76 3.3 0 39.27 Trans Fat(g) 0.01 0 0.21 0.73 0 0 0 0 0 0.95 Diet Fiber(g) 0.49 0 0 14.97
0 173.6 250.48 0 1,406.46 Sat Fat(g) 0.85 0.81 3.07 5.35 1.93 0 0.14 0.47 0 12.61 Chol(mg) 34.43 3.2 19.52 41.82 0 0 0 0 0 98.97 Sugar(g) 2.12 43.68 12.35 73.1
DA Plus 10 Page: 14
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average Item Name Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Omega-6(g) 0 2.72 0 0.28 1.12 0 6.81 Water(L) 0.03 0.02 0.22 0.04 0.03 0.24 0.09 0.19 0.24 1.1 Niacin(mg) 1.09 0.02 0.22 4.71 1.34 0 0.99 3.43 0 11.8 Vit C(mg) 0 0 0.49 0 21.21 0 0 9.42 0 31.12 Omega-3(g) 0 0.24 0 0.01 0.07 0 0.42 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.02 0 0.09 0.14 0.37 0 0.11 0.18 0 0.92 Vit D (ug)(g) 0.25 0 2.93 0.31 0 0 0 0 0 3.49 Diet Fiber(g) 1.02 2.94 0 6.3 4.22 0 14.97 Thiamin(mg) 0.15 0.01 0.1 0.26 0.09 0 0.15 0.32 0 1.08 Vit B12(g) 0.14 0 1.29 1.04 0 0 0 0 0 2.47 Vit A (RAE)(g) 0 11.2 134.2 0 0 0 0 42.16 0 187.56 Sugar(g) 5.58 1.05 0 1.12 7.19 0 73.1 Ribo(mg) 0.15 0.01 0.45 0.3 0.04 0 0.06 0.18 0 1.19 Fol (DFE)(g) 57.3 0 12.2 73.44 16.1 0 7 173.6 0 339.64 Vit A (IU)(IU) 72.87 48.8 463.6 234.6 0 0 4.2 536.91 0 1,360.97
DA Plus 10 Page: 15
Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.com Profile: Amber Merchant, 3 Day Average Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Item Name Pancakes Syrup, Pancake, with Butter Milk, Reduced Fat, Fluid, 2% Milkfat w/ Added Vitamin A & Vitamin D Cheeseburger, Plain Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Pasta, Spaghetti, Whole Wheat, Cooked Spaghetti, with Tomato Sauce, Meatless Water, Tap Alpha-T(mg) 0.71 0 0.07 0 0.09 0 0.42 2.46 0 3.75 Potas(mg) 56.23 2.4 341.6 193.8 567 2.37 61.6 386.88 2.37 1,614.25 Calcium(mg) 43.07 1.6 292.8 194.82 16.1 7.11 21 34.72 7.11 618.33 Zinc(mg) 0.28 0.03 1.17 2.24 0.39 0 1.13 0.89 0 6.15 Iron(mg) 1 0.07 0.05 2.71 1.05 0 1.48 2.68 0 9.04 Sodium(mg) 191.02 78.4 114.68 600.78 8.4 7.11 4.2 483.6 7.11 1,495.3 Magn(mg) 6.87 1.6 26.84 21.42 30.8 2.37 42 44.64 2.37 178.91
DA Plus 10 Page: 16
Energy Balance for Nov 04, 2012, Nov 05, 2012, Nov 06, 2012
Date Nov 04, 2012 Nov 05, 2012 Nov 06, 2012 Total: kCal Consumed 1137 1115 1407 3659 kCal Burned 1149 1149 1149 3447 Net kCal -12 -34 258 212
Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:
kCal 1725 1220 1149 71
DA Plus 10 Page: 17

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Nov 07, 2012 Amber Merchant, ambermerchant1@yahoo.

DRI Goals Nutrient DRI

Essential Fatty Acids

600 500 400 300 200 100 0 Carbs Protein Recommended

Fat Actual Intake

191.0 - 276.0 145.87 g g 37.0 - 66.0 g 43.8 g

Essential Fatty Acids

tips tips tips tips tips

% Goal 77.1% 24.4% 33.3% 51.5% 85.7% 186%

Your results are based on a 1725 calorie

for this much every week:

Intake Spreadsheet for Nov 04, 2012

Intake Spreadsheet for Nov 05, 2012

Intake Spreadsheet for Nov 06, 2012

kCal 1725 1220 1149 71

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