SalasK_WB4
Transcript of SalasK_WB4
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DA Plus 10 Page:1
Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
DRI Goals
Profile
Active Profile: Kathleen Salas
Height: 5 ft. 5 inches
Weight: 173.0 lbs.
Age: 20 years
BMI: 28.8
Gender: Female
Pregnancy: Not Pregnant
Activity Level: Sedentary
Smoker: No
Strict Vegetarian/Vegan: No
Nutrient DRI
Energy
Kilocalories 2224 kcal
Protein 62.78 g Daily requirement based on grams per
kilogram of body weight
Carbohydrate 247.0 - 357.0 g
Fat, Total 48.0 - 85.0 g No recommendation
Fat
Saturated Fat < 22 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
Essential Fatty Acids
Omega-6 Linoleic 12 g
Omega-3 Linolenic 1.1 g
Carbohydrates
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Nutrient DRI
Dietary Fiber, Total 25 g
Sugar, Total * No recommendation
Other
Water 2.7 L
Alcohol * No recommendation
Vitamins
Thiamin 1.1 mg
Riboflavin 1.1 mg
Niacin 14 mg
Vitamin B6 1.3 mg
Vitamin B12 2.4 g
Folate (DFE) 400 g
Vitamin C 75 mg
Vitamin D (ug) 15 g DRI Adequate Intake
Vitamin A (RAE) 700 g
Vitamin A (IU) 2333 IUAlpha-Tocopherol 15 mg
Minerals
Calcium 1000 mg DRI Adequate Intake
Iron 18 mg
Magnesium 310 mg
Potassium 4700 mg DRI Adequate Intake
Zinc 8 mg
Sodium 1500 mg DRI Adequate Intake
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Macronutrient Ranges
Recommended Actual Intake
Carbs Protein Fat Alcohol
0
250
500
750
1,000
Calories
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Recommended Yours
Carbs 45%-65% 1,001-1,446 kCal 53% 1,010 kCal
Protein 10%-35% 222-778 kCal 24% 458 kCal
Fats 20%-35% 445-778 kCal 26% 505 kCal
Alcohol 0% 0 kCal 0% 0 kCal
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012Source of Fat 0% 25% 50% 75% 100%
Saturated Fat 7%
Monounsaturated Fat 8%
Polyunsaturated Fat 4%
Trans Fatty Acid 0%
Unspecified 6%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%
EnergyKilocalories 2224 kcal 1,921.77 kcal 86%
Protein 62.78 g 114.5 g 182%
Carbohydrate 247.0 - 357.0g
252.41 g
Fat, Total 48.0 - 85.0 g 56.07 g
FatSaturated Fat < 22 g 15.24 g 69%
Monounsaturated Fat * 18.12 g
Polyunsaturated Fat * 9.11 g
Trans Fatty Acid * 0.39 g
Cholesterol < 300 mg 143.41 mg 48%
Essential Fatty AcidsOmega-6 Linoleic 12 g 8.28 g 69%
Omega-3 Linolenic 1.1 g 0.69 g 63%
CarbohydratesDietary Fiber, Total 25 g 32.88 g 132%
Sugar, Total * 100.1 g
OtherWater 2.7 L 1.7 L 63%
Alcohol * 0 g
VitaminsThiamin 1.1 mg 1.63 mg 148%
Riboflavin 1.1 mg 2.18 mg 198%
Niacin 14 mg 24.55 mg 175%
Vitamin B6 1.3 mg 2.39 mg 184%
Vitamin B12 2.4 g 3.63 g 151%
Folate (DFE) 400 g 741.86 g 185%
Vitamin C 75 mg 226.13 mg 302%
Vitamin D (ug) 15 g 2.73 g 18%
Vitamin A (RAE) 700 g 1,277 g 182%
Vitamin A (IU) 2333 IU 21,415.93 IU 918%
Alpha-Tocopherol 15 mg 9.19 mg 61%
MineralsCalcium 1000 mg 1,660.59 mg 166%
Iron 18 mg 20.17 mg 112%
Magnesium 310 mg 387.74 mg 125%
Potassium 4700 mg 3,709.95 mg 79%
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Nutrient DRI Intake 0% 25% 50% 75% 100%
Zinc 8 mg 11.03 mg 138%
Sodium 1500 mg 3,136.07 mg 209%
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Goal* Actual % Goal
Grains 8.0 oz. eq. tips 2.5 oz. eq. 31.4%
Vegetables 3.0 cup eq. tips 1.2 cup eq. 39%
Fruits 2.0 cup eq. tips 1.7 cup eq. 83.3%
Dairy 3.0 cup eq. tips 0.3 cup eq. 10.7%
Protein Foods 6.5 oz. eq. tips 1.8 oz. eq. 28.4%
Empty Calories 362.0 80.7 22.3%
Your results are based on a 2224 calorie pattern.
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. wholegrains.
Vary Your Veggies! Aim for this much every week:
Dark Green Vegetables = 2.0 cups weeklyOrange Vegetables = 1.5 cups weeklyDry Beans &Peas = 2.5 cups weeklyStarchy Vegetables = 2.5 cups weeklyOther Vegetables = 5.5 cups weekly
Oils: Aim for 7.0 teaspoons of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200per day. If Diet Analysis Plus recommends more than 3,200 calories perday for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as platevalues for these cannot be calculated.
http://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/oils.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/foodgroups/grains.htmlhttp://www.choosemyplate.gov/professionals/pdf_food_intake.htmlhttp://www.choosemyplate.gov/foodgroups/emptycalories.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods_tips.htmlhttp://www.choosemyplate.gov/foodgroups/proteinfoods.htmlhttp://www.choosemyplate.gov/foodgroups/dairy_tips.htmlhttp://www.choosemyplate.gov/foodgroups/dairy.htmlhttp://www.choosemyplate.gov/foodgroups/fruits_tips.htmlhttp://www.choosemyplate.gov/foodgroups/fruits.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables_tips.htmlhttp://www.choosemyplate.gov/foodgroups/vegetables.htmlhttp://www.choosemyplate.gov/foodgroups/grains_tips.htmlhttp://www.choosemyplate.gov/foodgroups/grains.html -
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake Spreadsheet for Nov 02, 2012Item Name Meal Quantity Wt(g) Kcal(kcal)
smoothie Breakfast 16 ounce(s) 453.59 289.1
DINO'S GYROS Hummus. Pepper, Red,Roasted Breakfast 3 tablespoon(s) 45 90
Crackers, Wheat Breakfast 5 item(s) 15 68.4
pizza Lunch 5.87 ounce(s) 166.29 245.04
super food 4 Lunch 3 ounce(s) 0 0
Water, Tap Lunch 8 fluid ounce(s) 237 0
pasta Dinner 16 ounce(s) 453.6 806.41
Water, Tap Dinner 8 fluid ounce(s) 237 0
Salad, Green Dinner 2 cup(s) 276 44.16
Salad Dressing, Italian Dinner 2 tablespoon(s) 29.4 85.55
Water, Tap Snacks 8 fluid ounce(s) 237 0
Almonds, Dry Roasted, without Salt Added Snacks 1 ounce(s) - oz(22 wholekernels)
28.35 168.68
STARBUCKS Tall, Non Fat, Vanilla Latte Snacks 12 fluid ounce(s) 354.48 150
POWERBAR PRIA Chocolate Peanut Crunch Snacks 1 item(s) - 1item is 1 bar
28 110
2,560.71 2,057.35
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
smoothie 17.73 51.43 3.07 0.68
DINO'S GYROS Hummus. Pepper, Red,Roasted
3 10.5 5.25 0
Crackers, Wheat 1.34 10.1 2.6 0.41
pizza 18.89 18.46 10.98 6.42super food 4 0 0 0 0
Water, Tap 0 0 0 0
pasta 59.64 65.17 34.24 17.2
Water, Tap 0 0 0 0
Salad, Green 3.45 8.89 0.19 0.03
Salad Dressing, Italian 0.11 3.07 8.34 1.32
Water, Tap 0 0 0 0
Almonds, Dry Roasted, without Salt Added 5.97 6.01 14.76 1.14
STARBUCKS Tall, Non Fat, Vanilla Latte 9 28 0 0
POWERBAR PRIA Chocolate Peanut Crunch 5 16 3.5 2
124.14 217.63 82.94 29.19
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
smoothie 0.28 0.44 0.01 21.47
DINO'S GYROS Hummus. Pepper, Red,Roasted
0 0 0 0
Crackers, Wheat 0.64 1.38 0.04 0
pizza 3.01 0.73 0 39.72
super food 4 0 0 0 0
Water, Tap 0 0 0 0
pasta 8.62 3.66 0 163.07
23.61 13.8 0.06 229.26
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Water, Tap 0 0 0 0
Salad, Green 0.01 0.09 0 0
Salad Dressing, Italian 1.86 3.8 0 0
Water, Tap 0 0 0 0Almonds, Dry Roasted, without Salt Added 9.18 3.68 0 0
STARBUCKS Tall, Non Fat, Vanilla Latte 0 0 0 5
POWERBAR PRIA Chocolate Peanut Crunch 0 0 0 0
23.61 13.8 0.06 229.26
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
smoothie 0.38 0.06 7.42 33.32
DINO'S GYROS Hummus. Pepper, Red,Roasted
0 0 3 1.5
Crackers, Wheat 1.21 0.17 0.56 2.07
pizza 0.62 0.11 2.54 2.35
super food 4 0 0 0 0Water, Tap 0 0 0 0
pasta 3.27 0.28 9.9 14.09
Water, Tap 0 0 0 0
Salad, Green 0 0 5.96 3.98
Salad Dressing, Italian 3.39 0.42 0 2.45
Water, Tap 0 0 0 0
Almonds, Dry Roasted, without Salt Added 3.68 0 3.09 1.4
STARBUCKS Tall, Non Fat, Vanilla Latte 0 0 0 27
POWERBAR PRIA Chocolate Peanut Crunch 0 0 1 10
12.56 1.04 33.46 98.16
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
smoothie 0.27 0 0.24 0.43
DINO'S GYROS Hummus. Pepper, Red,Roasted
0 0 0 0
Crackers, Wheat 0 0 0.09 0.04
pizza 0.12 0 0.21 0.36
super food 4 0 0 0 0
Water, Tap 0.24 0 0 0
pasta 0.25 0 0.14 0.63
Water, Tap 0.24 0 0 0
Salad, Green 0.26 0 0.08 0.14
Salad Dressing, Italian 0.02 0 0 0.01
Water, Tap 0.24 0 0 0
Almonds, Dry Roasted, without Salt Added 0 0 0.02 0.27
STARBUCKS Tall, Non Fat, Vanilla Latte 0 0 0 0
POWERBAR PRIA Chocolate Peanut Crunch 0 0 0.45 0.51
1.62 0 1.23 2.39
Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)
smoothie 0.97 0.24 0.8 96.15
DINO'S GYROS Hummus. Pepper, Red,Roasted
0 0 0 0
20.52 2.04 6.52 386.02
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)
Crackers, Wheat 0.74 0.02 0.03 28.05
pizza 1.53 0.19 0.51 104.19
super food 4 0 0 0 0
Water, Tap 0 0 0 0pasta 8.76 0.71 1.57 40.48
Water, Tap 0 0 0 0
Salad, Green 1.52 0.22 0 102.12
Salad Dressing, Italian 0 0.02 0 0
Water, Tap 0 0 0 0
Almonds, Dry Roasted, without Salt Added 1.01 0.04 0 15.03
STARBUCKS Tall, Non Fat, Vanilla Latte 0 0 0 0
POWERBAR PRIA Chocolate Peanut Crunch 6 0.6 3.6 0
20.52 2.04 6.52 386.02
Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)
smoothie 66.59 0 3.21 17.79
DINO'S GYROS Hummus. Pepper, Red,Roasted
9 0 0 0
Crackers, Wheat 0 0 0 0
pizza 71.08 0.19 103.52 796.29
super food 4 0 0 0 0
Water, Tap 0 0 0 0
pasta 31.33 0.23 241.47 1911.82
Water, Tap 0 0 0 0
Salad, Green 64.03 0 157.32 3135.36
Salad Dressing, Italian 0 0 0.59 10.58
Water, Tap 0 0 0 0
Almonds, Dry Roasted, without Salt Added 0 0 0 0.28
STARBUCKS Tall, Non Fat, Vanilla Latte 0 0 0 500
POWERBAR PRIA Chocolate Peanut Crunch 36 0 0 750
278.04 0.41 506.11 7,122.13
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
smoothie 1.63 326.15 2.04 60.45
DINO'S GYROS Hummus. Pepper, Red,Roasted
0 30 1.08 0
Crackers, Wheat 0.17 12.15 0.7 6.9
pizza 0.81 525.25 1.4 34.51
super food 4 0 0 0 0
Water, Tap 0 7.11 0 2.37
pasta 3.42 969.82 12.73 83.86
Water, Tap 0 7.11 0 2.37
Salad, Green 0 35.88 1.74 30.36
Salad Dressing, Italian 1.47 2.06 0.19 0.88
Water, Tap 0 7.11 0 2.37
Almonds, Dry Roasted, without Salt Added 6.75 75.69 1.09 79.66
STARBUCKS Tall, Non Fat, Vanilla Latte 0 350 0 0
POWERBAR PRIA Chocolate Peanut Crunch 0 300 3.6 60
14.24 2,648.34 24.56 363.73
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Potas(mg) Zinc(mg) Sodium(mg)
smoothie 835.19 2.5 124.56
DINO'S GYROS Hummus. Pepper, Red,Roasted
0 0 210
Crackers, Wheat 31.05 0.26 137.7
pizza 322.23 2.16 436.64
super food 4 0 0 0
Water, Tap 2.37 0 7.11
pasta 760.89 6.14 2075.87
Water, Tap 2.37 0 7.11
Salad, Green 474.72 0.58 71.76
Salad Dressing, Italian 14.11 0.04 299.29
Water, Tap 2.37 0 7.11
Almonds, Dry Roasted, without Salt Added 201.85 0.94 0.85
STARBUCKS Tall, Non Fat, Vanilla Latte 0 0 115
POWERBAR PRIA Chocolate Peanut Crunch 0 2.25 852,647.15 14.86 3,578
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake Spreadsheet for Nov 03, 2012Item Name Meal Quantity Wt(g) Kcal(kcal)
Granola Bar, Fruit Filled, Non Fat Breakfast 2 ounce(s) 56.7 193.91
Milk, Dry, Instant, Non Fat, with AddedVitamin A Breakfast 1 cup(s) -Makes 1 cupreconstituted
68 243.44
Cantaloupe Breakfast 1 cup(s) - cubes 160 54.4
Strawberries Breakfast 1 cup(s) - Whole 144 46.08
greek pita sandwich Lunch 12 ounce(s) 340.19 584.09
Nectarine Lunch 1 cup(s) - Slices 138 60.72
Water, Tap Lunch 8 fluid ounce(s) 237 0
Water, Tap Dinner 8 fluid ounce(s) 237 0
oven-fried chicken Dinner 12 ounce(s) 340.17 464.72
apricot sauce Dinner 1 ounce(s) 28.35 41.29
Spinach, Chopped, Boiled, Drained Dinner 0.5 cup(s) 90 20.7
Water, Tap Snacks 8 fluid ounce(s) 237 0
Cashews, Oil Roasted Snacks 0.5 cup(s) -whole or halves
and pieces
64.5 374.1
Carrots Snacks 1 cup(s) - Stripsor slices
122 50.02
Apple, Medium Snacks 1 item(s) - 1item is 1
medium apple(3 in. diameter)
182 94.64
2,444.92 2,228.11
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Granola Bar, Fruit Filled, Non Fat 3.35 44 0.51 0.11Milk, Dry, Instant, Non Fat, with AddedVitamin A
23.87 35.49 0.49 0.32
Cantaloupe 1.34 13.06 0.3 0.08
Strawberries 0.96 11.06 0.43 0.02
greek pita sandwich 40.73 85.51 9.33 1.32
Nectarine 1.46 14.56 0.44 0.03
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 56.59 17.92 17.32 5.21
apricot sauce 0.79 10.25 0.04 0
Spinach, Chopped, Boiled, Drained 2.67 3.38 0.23 0.04
Water, Tap 0 0 0 0
Cashews, Oil Roasted 10.86 19.27 30.81 5.47
Carrots 1.13 11.69 0.29 0.05
Apple, Medium 0.47 25.13 0.31 0.05
144.24 291.3 60.52 12.71
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Granola Bar, Fruit Filled, Non Fat 0.14 0.2 0 0
Milk, Dry, Instant, Non Fat, with AddedVitamin A
0.13 0.02 0 12.24
22.7 10.38 1.11 179.51
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
Cantaloupe 0 0.13 0 0
Strawberries 0.06 0.22 0 0
greek pita sandwich 0.15 0.85 0 0
Nectarine 0.12 0.16 0 0Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 5.35 2.96 1.11 167.27
apricot sauce 0 0 0 0
Spinach, Chopped, Boiled, Drained 0.01 0.1 0 0
Water, Tap 0 0 0 0
Cashews, Oil Roasted 16.72 5.51 0 0
Carrots 0.02 0.14 0 0
Apple, Medium 0.01 0.09 0 0
22.7 10.38 1.11 179.51
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
Granola Bar, Fruit Filled, Non Fat 0.19 0.01 4.2 31.38
Milk, Dry, Instant, Non Fat, with AddedVitamin A
0.01 0.01 0 35.49
Cantaloupe 0.06 0.07 1.44 12.58
Strawberries 0.13 0.09 2.88 7.04
greek pita sandwich 0.7 0.14 9.22 3.94
Nectarine 0.15 0 2.35 10.89
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 2.56 0.18 2.13 4
apricot sauce 0 0 0.15 6.37
Spinach, Chopped, Boiled, Drained 0.02 0.08 2.16 0.39
Water, Tap 0 0 0 0
Cashews, Oil Roasted 5.47 0.04 2.13 3.23
Carrots 0.14 0 3.42 5.78
Apple, Medium 0.08 0.02 4.37 18.91
9.51 0.66 34.43 139.98
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Granola Bar, Fruit Filled, Non Fat 0.01 0 0.02 0.04
Milk, Dry, Instant, Non Fat, with AddedVitamin A
0 0 0.28 1.19
Cantaloupe 0.14 0 0.07 0.03
Strawberries 0.13 0 0.03 0.03
greek pita sandwich 0.14 0 0.84 0.49
Nectarine 0.12 0 0.05 0.04
Water, Tap 0.24 0 0 0
Water, Tap 0.24 0 0 0
oven-fried chicken 0.24 0 0.03 0.38
apricot sauce 0.01 0 0.01 0.02
Spinach, Chopped, Boiled, Drained 0.08 0 0.09 0.21
Water, Tap 0.24 0 0 0
1.86 0 1.76 2.69
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Cashews, Oil Roasted 0 0 0.23 0.14
Carrots 0.11 0 0.08 0.07
Apple, Medium 0.16 0 0.03 0.05
1.86 0 1.76 2.69Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)
Granola Bar, Fruit Filled, Non Fat 0.23 0.9 0.1 295.97
Milk, Dry, Instant, Non Fat, with AddedVitamin A
0.61 0.23 2.71 34
Cantaloupe 1.17 0.12 0 33.6
Strawberries 0.56 0.07 0 34.56
greek pita sandwich 6.26 0.12 0 348.58
Nectarine 1.55 0.03 0 6.9
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 25.15 1.85 0.75 16.21apricot sauce 0.45 0.03 0 2.27
Spinach, Chopped, Boiled, Drained 0.44 0.22 0 131.4
Water, Tap 0 0 0 0
Cashews, Oil Roasted 1.12 0.21 0 16.12
Carrots 1.2 0.17 0 23.18
Apple, Medium 0.17 0.08 0 5.46
38.9 4.01 3.56 948.26
Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)
Granola Bar, Fruit Filled, Non Fat 0.96 0 14.18 278.4
Milk, Dry, Instant, Non Fat, with Added
Vitamin A
3.81 7.48 482.12 1608.2
Cantaloupe 58.72 0 270.4 5411.2
Strawberries 84.67 0 1.44 17.28
greek pita sandwich 16.86 0 438.44 8758.83
Nectarine 7.45 0 23.46 458.16
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
oven-fried chicken 4.09 0.28 137.11 1085.11
apricot sauce 1.25 0 1.98 29.02
Spinach, Chopped, Boiled, Drained 8.82 0 471.6 9432.9
Water, Tap 0 0 0 0
Cashews, Oil Roasted 0.19 0 0 0
Carrots 7.2 0 1018.7 20381.3
Apple, Medium 8.37 0 5.46 98.28
202.4 7.76 2,864.89 47,558.67
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
Granola Bar, Fruit Filled, Non Fat 0.15 1.7 2.27 28.35
Milk, Dry, Instant, Non Fat, with AddedVitamin A
0.01 837.08 0.21 79.56
Cantaloupe 0.08 14.4 0.34 19.2
Strawberries 0.42 23.04 0.59 18.72
7.47 1,550.17 21.38 571.47
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Nov 04, 2012
kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
greek pita sandwich 0.52 271.96 7.42 47.46
Nectarine 1.06 8.28 0.39 12.42
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37oven-fried chicken 1.62 165.97 2.13 75.45
apricot sauce 0.02 5.09 0.34 5.08
Spinach, Chopped, Boiled, Drained 1.87 122.4 3.21 78.3
Water, Tap 0 7.11 0 2.37
Cashews, Oil Roasted 0.59 27.74 3.9 176.09
Carrots 0.81 40.26 0.37 14.64
Apple, Medium 0.33 10.92 0.22 9.1
7.47 1,550.17 21.38 571.47
Item Name Potas(mg) Zinc(mg) Sodium(mg)
Granola Bar, Fruit Filled, Non Fat 124.74 0.81 13.61
Milk, Dry, Instant, Non Fat, with AddedVitamin A
1159.4 3 373.32
Cantaloupe 427.2 0.29 25.6
Strawberries 220.32 0.2 1.44
greek pita sandwich 701.98 1.31 1338.01
Nectarine 277.38 0.23 0
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
oven-fried chicken 1029.35 1.91 774.36
apricot sauce 34.79 0.06 469.2
Spinach, Chopped, Boiled, Drained 419.4 0.68 63
Water, Tap 2.37 0 7.11
Cashews, Oil Roasted 407.64 3.45 8.39
Carrots 390.4 0.29 84.18
Apple, Medium 194.74 0.07 1.82
5,394.44 12.31 3,174.25
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kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Intake Spreadsheet for Nov 04, 2012Item Name Meal Quantity Wt(g) Kcal(kcal)
smoothie Breakfast 16 ounce(s) 453.59 289.1
Pasta, Fettuccine with Eggplant and Zucchini Lunch 1 serving(s) 627.46 479.29Water, Tap Lunch 8 fluid ounce(s) 237 0
yam fries Dinner 2 ounce(s) 56.7 65.82
greek pita sandwich Dinner 12 ounce(s) 340.19 584.09
Water, Tap Dinner 8 fluid ounce(s) 237 0
Water, Tap Snacks 8 fluid ounce(s) 237 0
Orange Snacks 1 item(s) - 2 5/8in. diameter,
sphere
131 61.57
2,319.95 1,479.86
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
smoothie 17.73 51.43 3.07 0.68
Pasta, Fettuccine with Eggplant and Zucchini 14.57 80.41 12.11 1.77
Water, Tap 0 0 0 0
yam fries 0.86 15.55 0.1 0.02
greek pita sandwich 40.73 85.51 9.33 1.32
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 1.23 15.39 0.16 0.02
75.13 248.3 24.77 3.81
Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)
smoothie 0.28 0.44 0.01 21.47
Pasta, Fettuccine with Eggplant and Zucchini 7.6 1.79 0 0Water, Tap 0 0 0 0
yam fries 0 0.04 0 0
greek pita sandwich 0.15 0.85 0 0
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 0.03 0.03 0 0
8.06 3.16 0.01 21.47
Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)
smoothie 0.38 0.06 7.42 33.32
Pasta, Fettuccine with Eggplant and Zucchini 1.63 0.16 8.71 12.22
Water, Tap 0 0 0 0
yam fries 0.04 0.01 2.27 0.44
greek pita sandwich 0.7 0.14 9.22 3.94
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 0.02 0.01 3.14 12.25
2.78 0.38 30.75 62.17
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
smoothie 0.27 0 0.24 0.43
Pasta, Fettuccine with Eggplant and Zucchini 0.35 0 0.65 0.47
1.62 0 1.91 1.46
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kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)
Water, Tap 0.24 0 0 0
yam fries 0.04 0 0.06 0.02
greek pita sandwich 0.14 0 0.84 0.49
Water, Tap 0.24 0 0 0Water, Tap 0.24 0 0 0
Orange 0.11 0 0.11 0.05
1.62 0 1.91 1.46
Item Name Niacin(mg) Vit B6(mg) Vit B12(g) Fol (DFE)(g)
smoothie 0.97 0.24 0.8 96.15
Pasta, Fettuccine with Eggplant and Zucchini 6.31 0.52 0 393.8
Water, Tap 0 0 0 0
yam fries 0.31 0.16 0 13.49
greek pita sandwich 6.26 0.12 0 348.58
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 0.37 0.08 0 39.3
14.22 1.12 0.8 891.32
Item Name Vit C(mg) Vit D (ug)(g) Vit A (RAE)(g) Vit A (IU)(IU)
smoothie 66.59 0 3.21 17.79
Pasta, Fettuccine with Eggplant and Zucchini 34.69 0 0 418.13
Water, Tap 0 0 0 0
yam fries 10.11 0 3.92 77.49
greek pita sandwich 16.86 0 438.44 8758.83
Water, Tap 0 0 0 0
Water, Tap 0 0 0 0
Orange 69.69 0 14.41 294.75
197.95 0 459.99 9,566.98
Item Name Alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)
smoothie 1.63 326.15 2.04 60.45
Pasta, Fettuccine with Eggplant and Zucchini 3.27 101.48 4.69 88.08
Water, Tap 0 7.11 0 2.37
yam fries 0.2 9.95 0.3 11.82
greek pita sandwich 0.52 271.96 7.42 47.46
Water, Tap 0 7.11 0 2.37
Water, Tap 0 7.11 0 2.37
Orange 0.24 52.4 0.13 13.15.85 783.28 14.58 228.01
Item Name Potas(mg) Zinc(mg) Sodium(mg)
smoothie 835.19 2.5 124.56
Pasta, Fettuccine with Eggplant and Zucchini 855.74 1.89 1167.02
Water, Tap 2.37 0 7.11
yam fries 451.13 0.13 5.03
greek pita sandwich 701.98 1.31 1338.01
Water, Tap 2.37 0 7.11
Water, Tap 2.37 0 7.11
3,088.25 5.92 2,655.96
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kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Item Name Potas(mg) Zinc(mg) Sodium(mg)
Orange 237.11 0.09 0
3,088.25 5.92 2,655.96
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kathleen salas, [email protected]
Profile: Kathleen Salas, 3 Day Average
Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date kCal Consumed kCal Burned Net kCal
Nov 02, 2012 2057 2071 -14
Nov 03, 2012 2228 2071 157
Nov 04, 2012 1480 2071 -591
Total: 5765 6213 -448
Daily Caloric Summary kCal
Recommended: 2224
Average Intake: 1922
Average Expenditure: 2071
Average Net Gain/Loss: -149