Spreadsheet 3

Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Profile Info
Personal: Kevin Wang Chang Male 21 yrs 180 cm 172.00 lb
Day(s): Day 3
Activity Level: Active Strive for an Active activity level.
Weight Change: None Best not to exceed 2 lbs per week.
BMI: 24.1 Normal is 18.5 to 25. Clinically Obese is 35 or higher.
Day Meal Item Amount Cals FatCal SatFatCal Prot (g)

Day 3 Breakfast Cereal, hot, oatmeal, plain, 0.5 cup 153.5 23.8 4 5.3
Raisins, seedless, packed cup 0.2 cup 123.3 1.6 0.2 1.3
Banana, fresh, lrg, 8" to 8 7/8" long 1 each 121 4 1.4 1.5
Bread, whole wheat, slice (USDA 56 g 138.3 16.7 3.6 7.2
Chicken, thigh, flame grilled (El 2 each 240 126 36 28
Multi Vitamin & Mineral, Opti-Men, 3.6 g 0 0 0 0
Water, tap, municipal (USDA SR- 2 cup 0 0 0 0
Lunch Rice, brown, long grain, ckd (USDA 2 cup 432.9 31.5 6.3 10.1
Sauce, curry, prep f/recipe (Recipes 0.5 cup 74.2 50.2 8.7 2.6
Beef, top sirloin steak, brld, choice, 6 oz 437.1 241.1 94.9 45.6
Potatoes, baked, med, 2 1/4" to 3 1 each 160.9 2 0.5 4.3
Carrots, fresh, baby, med (USDA 6 each 21 0.5 0.1 0.4
Broccoli, stmd (ESHA recipe 1 cup 43.7 4.8 0.7 4.7
Dinner Pasta, spaghetti, whole wheat, ckd 2 cup 347.2 13.5 2.3 14.9
Chicken, thigh, flame grilled (El 2 each 240 126 36 28
Tomato Sauce, cnd (USDA SR-20) 0.5 cup 29.4 2 0.3 1.6
Carrots, fresh, baby, med (USDA 6 each 21 0.5 0.1 0.4
Cabbage, fresh, shredded (USDA 2 cup 35 1.3 0.4 1.8
Snack Oranges, all types, fresh, med, 2 1 each 61.6 1.4 0.1 1.2
Banana, fresh, lrg, 8" to 8 7/8" long 1 each 121 4 1.4 1.5
Kiwi, fresh, w/o skin, med (USDA 1 each 46.4 3.5 0.2 0.9
Day Total -- 2847.5 654.3 197.1 161.1
Average Day Total -- 2847.5 654.3 197.1 161.1
Day Meal Item Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Day 3 Breakfast Cereal, hot, oatmeal, plain, 27.4 0.4 4.1 2.6
Raisins, seedless, packed cup 32.7 24.4 1.5 0.2 1.3 0.2
Day Meal Item Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g)
Day 3 Breakfast Banana, fresh, lrg, 8" to 8 7/8" long 31.1 16.6 3.5 0.4
Bread, whole wheat, slice (USDA 23.1 3.1 3.8 0.8 3 1.9
Chicken, thigh, flame grilled (El 0 0 0 0 0 14
Multi Vitamin & Mineral, Opti-Men, 0 0 0 0 0 0
Water, tap, municipal (USDA SR- 0 0 0 0 0 0
Lunch Rice, brown, long grain, ckd (USDA 89.5 1.4 7 0.8 6.2 3.5
Sauce, curry, prep f/recipe (Recipes 3.3 0.2 0.2 5.6
Beef, top sirloin steak, brld, choice, 0 0 0 0 0 26.8
Potatoes, baked, med, 2 1/4" to 3 36.6 2 3.8 1 2.8 0.2
Carrots, fresh, baby, med (USDA 4.9 2.8 1.7 0.5 1.2 0.1
Broccoli, stmd (ESHA recipe 8.2 3.1 4.7 2 2.7 0.5
Dinner Pasta, spaghetti, whole wheat, ckd 74.3 2.2 12.6 1.7 10.9 1.5
Chicken, thigh, flame grilled (El 0 0 0 0 0 14
Tomato Sauce, cnd (USDA SR-20) 6.6 4.9 1.7 0.2
Carrots, fresh, baby, med (USDA 4.9 2.8 1.7 0.5 1.2 0.1
Cabbage, fresh, shredded (USDA 8.1 4.5 3.5 0.1
Snack Oranges, all types, fresh, med, 2 15.4 12.2 3.1 2.1 1.1 0.2
Banana, fresh, lrg, 8" to 8 7/8" long 31.1 16.6 3.5 0.4
Kiwi, fresh, w/o skin, med (USDA 11.1 6.8 2.3 0.4
Day Total 408.3 104.2 58.9 9.5 30.4 72.7
Average Day Total 408.3 104.2 58.9 9.5 30.4 72.7
Day Meal Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Day 3 Breakfast Cereal, hot, oatmeal, plain, 0.4 0 0.8 0.9 0 4.4
Raisins, seedless, packed cup 0 0 0 0 0 6.4
Banana, fresh, lrg, 8" to 8 7/8" long 0.2 0 0 0.1 0 101.9
Bread, whole wheat, slice (USDA 0.4 0.5 0.9 0.3 0 21.6
Chicken, thigh, flame grilled (El 4 164 70.3
Multi Vitamin & Mineral, Opti-Men, 0 0 0 0 0
Water, tap, municipal (USDA SR- 0 0 0 0 0 473.5
Lunch Rice, brown, long grain, ckd (USDA 0.7 0 1.3 1.2 0 285
Sauce, curry, prep f/recipe (Recipes 1 0 102.2
Beef, top sirloin steak, brld, choice, 10.5 11.2 1 141.2 96.6
Potatoes, baked, med, 2 1/4" to 3 0.1 0 0 0.1 0 129.6
Carrots, fresh, baby, med (USDA 0 0 0 0 0 54.2
Broccoli, stmd (ESHA recipe 0.1 0 0 0.2 0 141.5
Dinner Pasta, spaghetti, whole wheat, ckd 0.3 0.2 0.6 0 188
Chicken, thigh, flame grilled (El 4 164 70.3
Tomato Sauce, cnd (USDA SR-20) 0 0 0 0.1 0 111.6
Day Meal Item Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g)
Day 3 Dinner Carrots, fresh, baby, med (USDA 0 0 0 0 0 54.2
Cabbage, fresh, shredded (USDA 0 0 0 0 129
Snack Oranges, all types, fresh, med, 2 0 0 0 0 0 113.6
Banana, fresh, lrg, 8" to 8 7/8" long 0.2 0 0 0.1 0 101.9
Kiwi, fresh, w/o skin, med (USDA 0 0 0 0.2 0 63.1
Day Total 21.9 0.5 14.6 5 469.2 4213.1
Average Day Total 21.9 0.5 14.6 5 469.2 4213.1
Day Meal Item A-RAE B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)
(mcg)
Day 3 Breakfast Cereal, hot, oatmeal, plain, 0 0.2 0.1 0.4 0 0
Raisins, seedless, packed cup 0 0 0 0.3 0.1 0
Banana, fresh, lrg, 8" to 8 7/8" long 4.1 0 0.1 0.9 0.5 0
Bread, whole wheat, slice (USDA 0.1 0.2 0.1 2.6 0.1 0
Chicken, thigh, flame grilled (El
Multi Vitamin & Mineral, Opti-Men, 1250 30 30 30 30 100
Lunch Rice, brown, long grain, ckd (USDA 0 0.4 0.1 5.9 0.6 0
Sauce, curry, prep f/recipe (Recipes 0 0 1.6 0 0.1
Beef, top sirloin steak, brld, choice, 0 0.1 0.2 12.3 0.9 3
Potatoes, baked, med, 2 1/4" to 3 1.7 0.1 0.1 2.4 0.5 0
Carrots, fresh, baby, med (USDA 414 0 0 0.3 0.1 0
Broccoli, stmd (ESHA recipe 114 0.1 0.2 0.9 0.2 0
Dinner Pasta, spaghetti, whole wheat, ckd 0.4 0.3 0.1 2 0.2 0
Tomato Sauce, cnd (USDA SR-20) 20.8 0 0.1 1.2 0.1 0
Carrots, fresh, baby, med (USDA 414 0 0 0.3 0.1 0
Cabbage, fresh, shredded (USDA 7 0.1 0 0.3 0.2 0
Snack Oranges, all types, fresh, med, 2 14.4 0.1 0 0.4 0.1 0
Banana, fresh, lrg, 8" to 8 7/8" long 4.1 0 0.1 0.9 0.5 0
Kiwi, fresh, w/o skin, med (USDA 3 0 0 0.2 0 0
Day Total 2247.7 31.7 31.3 63.2 34.1 103.1
Average Day Total 2247.7 31.7 31.3 63.2 34.1 103.1
Day Meal Item C (mg) D-mcg E-Toco Fola (mcg) Calc (mg) Iron (mg)
(mcg) (mg)
Day 3 Breakfast Cereal, hot, oatmeal, plain, 0 0 0.2 13 21.1 1.7
Raisins, seedless, packed cup 0.9 0 2.1 20.6 0.8
Day Meal Item C (mg) D-mcg E-Toco Fola (mcg) Calc (mg) Iron (mg)
(mcg) (mg)
Day 3 Breakfast Banana, fresh, lrg, 8" to 8 7/8" long 11.8 0.1 27.2 6.8 0.4
Bread, whole wheat, slice (USDA 0 0.3 28 59.9 1.4
Multi Vitamin & Mineral, Opti-Men, 300 5 134.2 400 200
Water, tap, municipal (USDA SR- 0 0 0 0 14.2 0
Lunch Rice, brown, long grain, ckd (USDA 0 0.1 15.6 39 1.6
Sauce, curry, prep f/recipe (Recipes 0.1 0 0.8 5.4 8.6 0.5
Beef, top sirloin steak, brld, choice, 0 0.8 13.6 30.6 3.1
Potatoes, baked, med, 2 1/4" to 3 16.6 0.1 48.4 26 1.9
Carrots, fresh, baby, med (USDA 1.5 0.2 16.2 19.2 0.5
Broccoli, stmd (ESHA recipe 123.4 0 0.7 93.9 74.7 1.4
Dinner Pasta, spaghetti, whole wheat, ckd 0 0.8 14 42 3
Tomato Sauce, cnd (USDA SR-20) 8.6 1.7 13.5 15.9 1.2
Carrots, fresh, baby, med (USDA 1.5 0.2 16.2 19.2 0.5
Cabbage, fresh, shredded (USDA 51.2 0.2 60.2 56 0.6
Snack Oranges, all types, fresh, med, 2 69.7 0.2 39.3 52.4 0.1
Banana, fresh, lrg, 8" to 8 7/8" long 11.8 0.1 27.2 6.8 0.4
Kiwi, fresh, w/o skin, med (USDA 70.4 1.1 19 25.8 0.2
Day Total 667.6 5 142 852.8 795.7 19.1
Average Day Total 667.6 5 142 852.8 795.7 19.1
Day Meal Item Magn (mg) Phos (mg) Potas Sodium Zinc (mg) Alc (g)
(mg) (mg)
Day 3 Breakfast Cereal, hot, oatmeal, plain, 55.9 166 146.6 2.4 1.5 0
Raisins, seedless, packed cup 13.2 41.7 309 4.5 0.1 0
Banana, fresh, lrg, 8" to 8 7/8" long 36.7 29.9 486.9 1.4 0.2 0
Bread, whole wheat, slice (USDA 45.9 113.1 138.9 264.3 1 0
Chicken, thigh, flame grilled (El 450
Multi Vitamin & Mineral, Opti-Men, 100 30 0
Water, tap, municipal (USDA SR- 4.7 0 4.7 14.2 0 0
Lunch Rice, brown, long grain, ckd (USDA 167.7 323.7 167.7 19.5 2.4 0
Sauce, curry, prep f/recipe (Recipes 3.1 38.1 103.2 391.9 0.1 0
Beef, top sirloin steak, brld, choice, 37.4 341.9 556.2 91.9 8.2 0
Potatoes, baked, med, 2 1/4" to 3 48.4 121.1 925.6 17.3 0.6 0
Carrots, fresh, baby, med (USDA 6 16.8 142.2 46.8 0.1 0
Broccoli, stmd (ESHA recipe 39 102.8 505.4 42.1 0.6 0
Dinner Pasta, spaghetti, whole wheat, ckd 84 249.2 123.2 8.4 2.3 0
Chicken, thigh, flame grilled (El 450
Day Meal Item Magn (mg) Phos (mg) Potas Sodium Zinc (mg) Alc (g)
(mg) (mg)
Day 3 Dinner Tomato Sauce, cnd (USDA SR-20) 19.6 31.8 405.5 641.9 0.2 0
Carrots, fresh, baby, med (USDA 6 16.8 142.2 46.8 0.1 0
Cabbage, fresh, shredded (USDA 16.8 36.4 238 25.2 0.2 0
Snack Oranges, all types, fresh, med, 2 13.1 18.3 237.1 0 0.1 0
Banana, fresh, lrg, 8" to 8 7/8" long 36.7 29.9 486.9 1.4 0.2 0
Kiwi, fresh, w/o skin, med (USDA 12.9 25.8 237.1 2.3 0.1 0
Day Total 766.2 1703.5 5375.3 2579.1 48 0
Average Day Total 766.2 1703.5 5375.3 2579.1 48 0
Day Meal Item Caff (mg) PyFrt PyMilk PyGrn PyVeg PyMeat
Day 3 Breakfast Cereal, hot, oatmeal, plain, 0 1.4
Raisins, seedless, packed cup 0 0.5
Banana, fresh, lrg, 8" to 8 7/8" long 0 0.7
Bread, whole wheat, slice (USDA 0 1.4
Multi Vitamin & Mineral, Opti-Men, 0
Water, tap, municipal (USDA SR- 0
Lunch Rice, brown, long grain, ckd (USDA 0 4
Sauce, curry, prep f/recipe (Recipes 0
Beef, top sirloin steak, brld, choice, 0 6
Potatoes, baked, med, 2 1/4" to 3 0 1.4
Carrots, fresh, baby, med (USDA 0 0.5
Broccoli, stmd (ESHA recipe 0 1
Dinner Pasta, spaghetti, whole wheat, ckd 0 4
Tomato Sauce, cnd (USDA SR-20) 0 1
Carrots, fresh, baby, med (USDA 0 0.5
Cabbage, fresh, shredded (USDA 0 1.7
Snack Oranges, all types, fresh, med, 2 0 0.7
Banana, fresh, lrg, 8" to 8 7/8" long 0 0.7
Kiwi, fresh, w/o skin, med (USDA 0 0.4
Day Total 0 3.1 0 10.9 6.1 6
Average Day Total 0 3.1 0 10.9 6.1 6
Day Meal Item ExFrt ExMeat ExVLMt ExMilk ExOth ExStar

Day 3 Breakfast Cereal, hot, oatmeal, plain, 1.9
Raisins, seedless, packed cup 2
Day Meal Item ExFrt ExMeat ExVLMt ExMilk ExOth ExStar
Day 3 Breakfast Banana, fresh, lrg, 8" to 8 7/8" long 2
Bread, whole wheat, slice (USDA 1.5
Multi Vitamin & Mineral, Opti-Men,
Water, tap, municipal (USDA SR-
Lunch Rice, brown, long grain, ckd (USDA 5.4
Sauce, curry, prep f/recipe (Recipes 0.2
Beef, top sirloin steak, brld, choice,
Potatoes, baked, med, 2 1/4" to 3 2
Carrots, fresh, baby, med (USDA
Broccoli, stmd (ESHA recipe
Dinner Pasta, spaghetti, whole wheat, ckd 4.3
Tomato Sauce, cnd (USDA SR-20)
Carrots, fresh, baby, med (USDA
Cabbage, fresh, shredded (USDA
Snack Oranges, all types, fresh, med, 2 1
Banana, fresh, lrg, 8" to 8 7/8" long 2
Kiwi, fresh, w/o skin, med (USDA 0.7
Day Total 7.8 0 0 0 0 15.4
Average Day Total 7.8 0 0 0 0 15.4
Day Meal Item ExVeg ExFat

Day 3 Breakfast Cereal, hot, oatmeal, plain, 0.2
Raisins, seedless, packed cup
Banana, fresh, lrg, 8" to 8 7/8" long
Bread, whole wheat, slice (USDA
Chicken, thigh, flame grilled (El 1.3
Multi Vitamin & Mineral, Opti-Men,
Lunch Rice, brown, long grain, ckd (USDA
Sauce, curry, prep f/recipe (Recipes 1.1
Beef, top sirloin steak, brld, choice,
Potatoes, baked, med, 2 1/4" to 3
Carrots, fresh, baby, med (USDA 0.8
Broccoli, stmd (ESHA recipe 1.6
Dinner Pasta, spaghetti, whole wheat, ckd
Chicken, thigh, flame grilled (El 1.3
Tomato Sauce, cnd (USDA SR-20) 1.2
Day Meal Item ExVeg ExFat
Day 3 Dinner Carrots, fresh, baby, med (USDA 0.8
Cabbage, fresh, shredded (USDA 1.4
Snack Oranges, all types, fresh, med, 2
Banana, fresh, lrg, 8" to 8 7/8" long
Kiwi, fresh, w/o skin, med (USDA
Day Total 5.8 4
Average Day Total 5.8 4
2/1/11 1:47 AM Page 7 of 7

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Spreadsheet Report

Day Meal Item Amount Cals FatCal SatFatCal Prot (g)

Day Meal Item ExFrt ExMeat ExVLMt ExMilk ExOth ExStar

Day Meal Item ExVeg ExFat

2/1/11 1:47 AM Page 7 of 7

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