ThomasP's Nutrients Report 04/17/14 - 04/19/14

Your plan is based on a 2600 Calorie allowance.

Nutrients Target Aerage !aten "tatus
Total Calories 2600 Calories 2079 Calories #n$er
Protein %g&''' (6 g 12) g *+
Protein %, Calories&''' 10 - )(, Calories 24, Calories *+
Car-oh.$rate %g&''' 1)0 g 204 g *+
Car-oh.$rate %, Calories&''' 4( - 6(, Calories )9, Calories #n$er
/ietar. 0i-er )1 g 12 g #n$er
Total "ugars No /ail. Target or 2imit 40 g No /ail. Target or 2imit
A$$e$ "ugars No /ail. Target or 2imit 1) g No /ail. Target or 2imit
Total 0at 20 - )(, Calories )6, Calories *er
"aturate$ 0at 3 10, Calories 10, Calories *er
Pol.unsaturate$ 0at No /ail. Target or 2imit 1, Calories No /ail. Target or 2imit
4onounsaturate$ 0at No /ail. Target or 2imit 1(, Calories No /ail. Target or 2imit
2inolei5 A5i$ %g&''' 17 g 17 g *+
2inolei5 A5i$ %, Calories&''' ( - 10, Calories 7, Calories *+
6-2inoleni5 A5i$ %, Calories&''' 076 - 172, Calories 076, Calories *+
6-2inoleni5 A5i$ %g&''' 176 g 17) g #n$er
*mega ) - !PA No /ail. Target or 2imit 1)2 mg No /ail. Target or 2imit
*mega ) - /8A No /ail. Target or 2imit 174 mg No /ail. Target or 2imit
Cholesterol 3 )00 mg 419 mg *er
4inerals Target Aerage !aten "tatus
Cal5ium 1000 mg )17 mg #n$er
Potassium 4700 mg 22)1 mg #n$er
"o$ium'' 3 2)00 mg )277 mg *er
Copper 900 9g 969 9g *+
:ron 1 mg 1( mg *+
4agnesium 400 mg 202 mg #n$er
Phosphorus 700 mg 120) mg *+
"elenium (( 9g 164 9g *+
;in5 11 mg 12 mg *+
<itamins Target Aerage !aten "tatus
<itamin A 900 9g RA! 209 9g RA! #n$er
<itamin =6 17) mg 27( mg *+
<itamin =12 274 9g )71 9g *+
<itamin C 90 mg 1)1 mg *+
<itamin / 1( 9g ) 9g #n$er
<itamin ! 1( mg AT 6 mg AT #n$er
<itamin + 120 9g )4 9g #n$er
0olate 400 9g /0! 711 9g /0! *+
Thiamin 172 mg 17( mg *+
Ri-o>lain 17) mg 171 mg #n$er
Nia5in 16 mg )9 mg *+
Choline ((0 mg 411 mg #n$er
:n>ormation a-out $ietar. supplements7
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 m a day. In addition, people who are ae
51 and
older need to reduce sodium to 1500 m a day. All others need to reduce sodium to less than !"00 m a day.
*** #utrients that appear twice $protein, carbohydrate, linoleic acid, and -linolenic acid% have two separate recommendations&
1% Amount eaten $in rams% compared to your minimum recommended intake.
!% 'ercent of (alories eaten from that nutrient compared to the recommended rane.
You may see different messaes in the status column for these ! different recommendations.
My calorie intake was low since on one of the days, I was unable to get food so I missed a meal, which I try not to do.
As a result my total carbs dropped too since I typically eat a lot of rice.
I should try to eat more vegetables such as celery since my fiber intake is quite low.
My total fat and cholesterol is much higher than the recommended intake. I should not eat out so often and replace it
with more vegetables.
I should add more milk and bananas into my diet, since I am lacking in potassium and calcium.
My sodium intake is over, so I should cut down on salts and snacks such as potato chips.
I should switch from white rice to brown rice, which is higher in magnesium.
I typically would eat more mangos throughout the week, but did not have any this week, which accounted for my lower
vitamin A.
I typically dont eat leafy greens, but adding it into my diet can help increase my Vitamin , !, and ".
I usually eat a lot of chicken, but switching some with turkey can increase my riboflavin and choline.