Beruflich Dokumente
Kultur Dokumente
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient
DRI Goal
Notes
Basic Components
Calories
Protein (g)
3,315.33
45.60
Carbohydrates (g)
455.86
46.41
103.14
33.15
36.84
33.15
300.00
2,700.00
Vitamins
Vitamin A - RAE (mcg)
Vitamin B1 - Thiamin (mg)
Vitamin B2 - Riboflavin (mg)
Vitamin B3 - Niacin (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D - mcg (mcg)
Vitamin E - Alpha Tocopherol (mg)
Folate (mcg)
Minerals
700.00
1.10
1.10
14.00
1.30
2.40
75.00
15.00
15.00
400.00
Calcium (mg)
Iron (mg)
Magnesium (mg)
1,000.00
18.00
310.00
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
700.00
4,700.00
2,300.00
Zinc (mg)
8.00
Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ 2010 Dietary Guidelines for Americans
Value
DRI Goal
Percent 0
Basic Components
Calories
Calories from Fat
Calories from SatFat
Protein (g)
Carbohydrates (g)
Sugar (g)
Dietary Fiber (g)
Soluble Fiber (g)
InSoluble Fiber (g)
Fat (g)
Saturated Fat (g)
Trans Fat (g)
Mono Fat (g)
Poly Fat (g)
Cholesterol (mg)
Water (g)
342.26
94.90
27.60
12.37
50.03
8.30
3.16
0.00
0.00
10.54
3.07
0.00
2.67
0.67
12.94
115.02
3,315.33
928.29
298.38
45.60
455.86
36.84
33.15
300.00
2,700.00
7
2
4
4
%
%
%
%
Vitamins
Vitamin A - RAE (mcg)
Vitamin B1 - Thiamin (mg)
Vitamin B2 - Riboflavin (mg)
Vitamin B3 - Niacin (mg)
Vitamin B6 (mg)
208.33
0.00
0.00
0.00
0.00
700.00
1.10
1.10
14.00
1.30
30
0
0
0
0
%
%
%
%
%
0.00
2.00
0.00
0.00
0.00
2.40
75.00
15.00
15.00
400.00
0
3
0
0
0
%
%
%
%
%
10
10
9
27
11
%
%
%
%
%
46.41
7 %
103.14
33.15
10 %
9 %
50
100
150
Minerals
Calcium (mg)
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Zinc (mg)
135.88
2.40
0.79
0.00
0.79
681.93
0.00
1,000.00
18.00
310.00
700.00
4,700.00
2,300.00
8.00
14
13
0
0
0
30
0
%
%
%
%
%
%
%
Other
Omega-3 (g)
Omega-6 (g)
Alcohol (g)
Caffeine (mg)
0.00
0.00
0.00
0.00
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Day
Sat 1031-2015
Meal
Item
Amount
Dinner
Snack
Day
Sat 1031-2015
3 piece
FatCal SatFatCal
Prot (g)
561.8
149.7
64.8
23.1
104 g
300.0
22.5
4.5
10.0
14 g
100.0
99.0
9.0
0.0
0.0
0.0
0.0
0.0
1 cup
7 g
25.0
13.5
4.5
3.0
0.8 cup
40.0
0.0
0.0
1.0
Day
Sat 1031-2015
Cals
Day Total
--
1026.8
284.7
82.8
37.1
--
1026.8
284.7
82.8
37.1
Fiber (g)
Fib-S (g)
Fib-I (g)
Fat (g)
Meal
Item
Dinner
82.1
6.9
4.5
16.6
Snack
59.0
13.0
3.0
2.5
0.0
0.0
0.0
0.0
0.0
11.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.5
9.0
5.0
2.0
Day Total
150.1
24.9
9.5
0.0
0.0
31.6
150.1
24.9
9.5
0.0
0.0
31.6
Fat-S (g)
0.0
Meal
Item
Dinner
7.2
33.8
Snack
0.5
0.0
1.0
0.0
8.0
2.0
0.0
2.7
0.0
0.0
0.0
0.0
0.0
236.8
0.5
0.0
0.0
0.0
0.0
0.0
0.0
74.4
Day Total
9.2
0.0
8.0
2.0
38.8
345.1
9.2
0.0
8.0
2.0
38.8
345.1
31.1
5.0
A-RAE
(mcg)
Day
Meal
Item
Sat 1031-2015
Dinner
Snack
B1 (mg)
B2 (mg)
B3 (mg)
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
625.0
Day Total
625.0
0.0
0.0
0.0
0.0
0.0
625.0
0.0
0.0
0.0
0.0
0.0
C (mg)
D-mcg
(mcg)
Day
Meal
Item
Sat 1031-2015
Dinner
0.0
Snack
0.0
100.0
2.7
0.0
0.0
0.0
0.0
7.1
0.0
0.0
0.0
0.0
6.0
0.0
0.0
0.0
20.0
0.0
Day Total
6.0
0.0
0.0
0.0
407.6
7.2
6.0
0.0
0.0
0.0
407.6
7.2
Potas
(mg)
Omega3
(g)
Day
Meal
Item
Sat 1031-2015
Dinner
Snack
520.0
90.0
2.4
0.0
2.4
7.1
0.0
0.0
220.0
45.0
0.0
Day Total
2.4
0.0
2.4
2045.8
0.0
0.0
2.4
0.0
2.4
2045.8
0.0
0.0
MyFrt
MyDry
MyGrn
0.9
5.3
Omega6
(g)
Day
Meal
Item
Sat 1031-2015
Dinner
0.0
0.0
Snack
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
0.0
0.0
0.0
0.0
0.9
9.0
0.0
0.0
0.0
0.0
0.9
9.0
MyVeg
MyProt
ExFrt
ExMeat
ExVLMt
ExMilk
0.0
Day
Sat 1031-2015
Meal
Item
Dinner
Snack
0.2
0.2
3.7
Day
Sat 1031-2015
Day
Sat 1031-2015
Meal
Item
Snack
MyVeg
MyProt
ExFrt
ExMeat
ExVLMt
ExMilk
0.8
Day Total
1.0
0.2
0.0
0.0
0.0
0.0
1.0
0.2
0.0
0.0
0.0
0.0
ExOth
ExStar
ExVeg
ExFat
Meal
Item
Dinner
5.5
Snack
3.8
1.1
2.2
0.1
1.6
Day Total
0.0
9.2
1.6
3.5
0.0
9.2
1.6
3.5
49
12.4
14 %
Saturated Fat
3.1
29 %
199
50.0
58 %
Mono Fat
2.7
25 %
0.0
0%
Poly Fat
0.7
6%
94
10.5
28 %
Trans Fat
0.0
0%
Total (g)
10.5
28
3.1
8%
Trans Fat
0.0
0%
Mono Fat
24
2.7
7%
Poly Fat
0.7
2%
Total
342
Exchanges
Ratios
P:S ( Poly Fat / Saturated Fat )
0.22 : 1
Potassium : Sodium
0.00 : 1
Starch
3.08
Fruit
Other Carbs
Vegetables
Milk
0.53
Meat
Calcium : Phosphorus
CSI ( Cholesterol / Saturated Fat )
3.74
Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
Calories to maintain current weight
2315
1000
Goal Calories
3315
342
Average Expenditure
2874
Goal
Intake
Assessment
3315
342
Below Goal
1492 to 2155
199
Below Goal
332 to 1160
49
Below Goal
663 to 1160
94
Below Goal
Total Calories
Carbohydrates (45-65% Calories)
Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal:
3315
minutes
Mets
Exercise
4.0
Calories
120
30
8
30
30
2
minutes
hours
minutes
minutes
hours
10.0
0.9
3.0
5.0
4.0
Mets
Exercise
4.0
3.0
5.0
4.0
0.9
Duration
Mets
Exercise
30
30
10
1
2
2
10.0
3.5
0.9
3.0
2.0
4.0
299
431
90
150
479
1568
Thu 10-29-2015
Duration
30
30
30
2
8
minutes
minutes
minutes
hours
hours
Calories
120
90
150
479
431
1269
Sat 10-31-2015
minutes
minutes
hours
hours
hours
hours
Calories
Summary
Daily Average
1559
Calories
Your Daily Average put you in the Sedentary activity level, and suggests 1862 Calories to maintain your
current weight.
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
299
105
539
180
239
479
1840
Nutrition Facts
Serving Size ( 228 g )
Amount Per Serving
Calories 342
10%
Saturated Fat 3g
9%
Trans Fat 0g
Cholesterol 13mg
4%
Sodium 682mg
30%
Total Carbohydrates
11%
Dietary Fiber 3g
7%
Sugars 8g
Protein 12g
27%
Vitamin A 30%
Vitamin C 3%
Calcium 14%
Iron 13%
MyPlate
The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see
ChooseMyPlate.gov for more info).
Group
Percent Comparison
Grains Intake
Amount
3.0 oz equivalent
30 %
10. oz equivalent
Grains Recommendation
Vegetables Intake
8 %
Vegetables
Fruits Intake
0 %
Fruits Recommendation
Dairy Intake
10 %
Dairy Recommendation
Protein Foods Intake
0.1 oz equivalent
1 %
7.0 oz equivalent
3.0
cups weekly
Orange Vegetables
2.5
cups weekly
3.5
cups weekly
Starchy Vegetables
9.0
cups weekly
Other Vegetables
10.
cups weekly
* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4
cup cooked beans.
Item
Cals
Sat 10-31-2015
104.0
300
14.0
100
1.0
cup
7.0
25
0.8
cup
3.0
piece
11/6/15 11:44 PM
40
562
Day Total
1027
Total
1027
Day Average
342
Item Average
171
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