nutrition calc report
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School
University of South Carolina *
*We aren’t endorsed by this school
Course
507
Subject
Health Science
Date
Dec 6, 2023
Type
Pages
25
Uploaded by sydneyjb10
All Daily Reports
Profile Info
Personal: Sydney Brewster
Female
21 yrs
5 ft 3 in
155 lb
Day(s):
2023 Jan 22, Jan 23, Jan 24
Activity Level: Very Active
BMI: 27.5
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
A variety of reports and information combined into one document.
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
Healthy Range
Notes
Basic Components
Calories
2,862.0
Protein (g)
56.2
10% - 35% of Calories (adults 19-70 yrs) *~
Carbohydrates (g)
393.0
45% - 65% of Calories (adults 19-70 yrs) *
Added Sugar (g)
35.8
Dietary Fiber (g)
40.1
Fat (g)
89.0
20% - 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g)
28.6
Less than 10% of Calories +
Mono Fat (g)
31.8
Poly Fat (g)
28.6
Cholesterol (mg)
300.0
Less than 300 mg per day ^
Water (g)
2,700.0
Vitamins
Vitamin A - RAE (mcg)
700.0
Do not exceed 3000 mg *
Vitamin B1 - Thiamin (mg)
1.1
Vitamin B2 - Riboflavin (mg)
1.1
Vitamin B3 - Niacin Equivalents (mg)
14.0
Vitamin B6 (mg)
1.3
Do not exceed 100 mg *
Vitamin B12 (mcg)
2.4
Over 50 should take a supplement *
Vitamin C (mg)
75.0
Do not exceed 2000 mg *
Vitamin D - mcg (mcg)
15.0
Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg)
15.0
Do not exceed 1000 mg *
Folate - DFE (mcg)
400.0
Women of child bearing age should take a
supplement *
Minerals
Calcium (mg)
1,000.0
Do not exceed 2500 mg *
Iron (mg)
18.0
Do not exceed 45 mg *
Magnesium (mg)
310.0
Do not exceed 350 mg by supplement *
Phosphorus (mg)
700.0
Do not exceed 4000 mg *
Potassium (mg)
2,600.0
Sodium (mg)
2,300.0
Less than 2300 mg - lower for some people
+
Zinc (mg)
8.0
Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
^ Reference Daily Intake
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
DRI Goal
Value
Nutrient
Percent
0
50
100
150
Basic Components
Calories
2,736.00
2,862.0
96 %
Calories from Fat
938.00
801.0
117 %
Calories from SatFat
369.00
258.0
143 %
Protein (g)
85.00
56.2
*
151 %
Protein (% Calories)
12.40
8.0
*
155 %
Carbohydrates (g)
373.00
393.0
95 %
Carbohydrates (% Calories)
54.50
55.0
99 %
Total Sugars (g)
149.00
^
Added Sugar (g)
54.10
35.8
~
151 %
Dietary Fiber (g)
17.80
40.1
44 %
Soluble Fiber (g)
1.84
InSoluble Fiber (g)
2.77
Fat (g)
104.00
89.0
117 %
Fat (% Calories)
34.30
28.0
122 %
Saturated Fat (g)
41.00
28.6
~
143 %
Trans Fat (g)
1.37
Mono Fat (g)
23.80
31.8
75 %
Poly Fat (g)
16.00
28.6
56 %
Cholesterol (mg)
210.00
300.0
~
70 %
Water (g)
2,744.00
2,700.0
102 %
Vitamins
Vitamin A - RAE (mcg)
839.00
700.0
120 %
Vitamin B1 - Thiamin (mg)
1.68
1.1
153 %
Vitamin B2 - Riboflavin (mg)
2.96
1.1
269 %
Vitamin B3 - Niacin
28.30
14.0
202 %
Vitamin B6 (mg)
3.30
1.3
254 %
Vitamin B12 (mcg)
5.89
2.4
246 %
Vitamin C (mg)
79.20
75.0
106 %
Vitamin D - mcg (mcg)
3.14
15.0
21 %
Vitamin E - a-Toco (mg)
4.99
15.0
33 %
Folate - DFE (mcg)
409.00
400.0
102 %
Minerals
Calcium (mg)
1,341.00
1,000.0
134 %
Iron (mg)
14.10
18.0
78 %
Magnesium (mg)
271.00
310.0
87 %
Phosphorus (mg)
1,375.00
700.0
196 %
Potassium (mg)
2,511.00
2,600.0
97 %
Sodium (mg)
3,190.00
2,300.0
~
139 %
Zinc (mg)
9.84
8.0
123 %
Other
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Omega-3 (g)
1.50
+
Omega-6 (g)
14.40
+
Alcohol (g)
0.00
Caffeine (mg)
167.00
DRI Goal Key:
Black
= Consume at least the DRI goal
Red
= Consume less than the DRI goal
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and added sugars.
+ There is no established recommendation for Omega-3 and Omega-6.
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Item
Day
Meal
Amount
Cals
FatCal
SatFatCal
Prot (g)
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
oz
3
297.7
263.6
154.7
5.2
bagel, plain, 3", enriched (USDA)
ea
1
189.8
9.9
1.4
7.2
coffee, brewed, with tap water
cup
1
2.4
0.4
0.0
0.3
sugar, white, granulated (USDA)
Tbs
2
97.5
0.0
0.0
0.0
milk, 2%, lactose free (FNDDS)
cup
0.2
30.5
10.4
6.1
2.0
Dinner
macaroni & cheese, Easy Mac
cup
2
506.0
77.0
33.1
15.0
milk, 2%, lactose free (FNDDS)
fl-oz
8
122.0
41.7
24.4
8.2
Snack
fruit snacks, Gushers (FNDDS)
pouch
1
93.1
6.5
1.5
0.1
snack mix, Chex (USDA: General
cup
0.5
100.6
21.1
3.4
2.1
sports drink, Cool Blue, G02
fl-oz
16
126.9
0.0
0.0
0.0
water, municipal tap (USDA)
fl-oz
16
0.0
0.0
0.0
0.0
applesauce, canned, sweetened
cup
0.5
83.6
1.9
0.3
0.2
cereal, honey nut, Cheerios
cup
0.5
70.2
8.4
0.9
1.7
candy, Sour Patch Kids (FNDDS)
oz
4
446.8
2.0
0.0
0.0
water, municipal tap (USDA) (2)
fl-oz
16
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
ea
1
105.0
3.5
1.2
1.3
soft pretzel (USDA)
sml
1
209.6
17.3
3.9
5.1
salad dressing, ranch (USDA)
Tbs
2
129.0
120.3
18.8
0.4
soda, root beer (USDA)
fl-oz
12
151.5
0.0
0.0
0.0
Day Total
--
2762.2
584.2
249.7
48.8
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
Tbs
2
97.5
0.0
0.0
0.0
coffee, brewed, with tap water
fl-oz
12
3.6
0.6
0.1
0.4
cream cheese (USDA)
oz
2
198.4
175.7
103.1
3.5
Dinner
milk, 2%, lactose free (FNDDS)
cup
0.2
30.5
10.4
6.1
2.0
Snack
bagel, cinnamon raisin, 4"
ea
1
287.7
16.1
2.6
10.3
topping, white rice (Chipotle)
oz
8
420.0
72.0
9.0
8.0
topping, tofu, Sofritas (Chipotle)
oz
4
150.0
90.0
13.5
8.0
tortilla chips (Chipotle)
oz
4
540.0
228.0
30.0
7.3
water, municipal tap (USDA)
fl-oz
16
0.0
0.0
0.0
0.0
energy drink, Red Bull, sugar
fl-oz
8.3
12.5
1.8
0.0
0.6
water, municipal tap (USDA) (2)
fl-oz
8
0.0
0.0
0.0
0.0
cheese, monterey jack, shredded
oz
4
423.0
309.0
194.6
27.8
beef rib steak, broiled, lean,
oz
4
221.1
77.9
29.7
33.5
water, municipal tap (USDA) (3)
fl-oz
48
0.0
0.0
0.0
0.0
chicken nuggets, 5 piece (USDA:
pce
10
443.4
276.0
58.6
22.4
french fries (USDA: Wendy's)
sml
1
340.1
143.4
28.4
4.2
frozen dessert, Frosty, junior
ea
1
149.2
26.4
16.6
3.9
juice drink, cranberry apple
cup
1
154.3
2.4
0.3
0.0
Day Total
--
3471.3
1429.9
492.5
132.1
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
fl-oz
16
4.7
0.9
0.1
0.6
sugar, white, granulated (USDA)
Tbs
2
97.5
0.0
0.0
0.0
Item
Day
Meal
Amount
Cals
FatCal
SatFatCal
Prot (g)
Tue 01-
24-2023
Breakfast
banana, fresh, medium, 7" to 7
ea
1
105.0
3.5
1.2
1.3
milk, 2%, lactose free (FNDDS)
fl-oz
8
122.0
41.7
24.4
8.2
Lunch
yogurt, greek, vanilla, Chobani,
oz
10
201.3
5.6
4.0
25.7
mango, fresh, pieces (USDA)
cup
0.5
49.5
2.8
0.7
0.7
peanut butter, creamy (USDA)
Tbs
2
191.4
147.9
29.7
7.1
Snack
milk, 2%, lactose free (FNDDS)
cup
0.2
30.5
10.4
6.1
2.0
pasta, spaghetti, cooked, with
cup
2
474.1
25.3
4.8
17.5
spinach, fresh, leaf (USDA)
oz
4
26.1
4.0
0.6
3.2
mushrooms, portabella, fresh
oz
4
24.9
3.6
0.6
2.4
cheese, parmesan, grated
Tbs
1
21.0
12.5
6.9
1.4
butter, salted (USDA)
oz
2
406.5
413.9
262.1
0.5
pesto, basil, traditional
Tbs
2
120.0
108.0
20.2
1.5
water, municipal tap (USDA)
fl-oz
16
0.0
0.0
0.0
0.0
snack mix, Chex (USDA: General
cup
0.5
100.6
21.1
3.4
2.1
Day Total
--
1975.2
801.3
364.9
74.2
Average Day Total
--
2736.2
938.4
369.0
85.0
Item
Day
Meal
Carbs (g)
Sugr^ (g)
SugAdd (g)
Fiber (g)
Fib-S (g)
Fib-I (g)
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
4.7
3.2
0.0
0.0
0.0
0.0
bagel, plain, 3", enriched (USDA)
36.8
5.8
0.0
1.6
0.6
1.0
coffee, brewed, with tap water
0.0
0.0
0.0
0.0
0.0
0.0
sugar, white, granulated (USDA)
25.2
25.1
25.1
0.0
0.0
0.0
milk, 2%, lactose free (FNDDS)
3.0
3.0
0.0
0.0
0.0
0.0
Dinner
macaroni & cheese, Easy Mac
92.5
10.7
0.0
2.3
milk, 2%, lactose free (FNDDS)
12.0
11.9
0.0
0.0
0.0
0.0
Snack
fruit snacks, Gushers (FNDDS)
21.5
13.6
13.6
0.0
0.0
0.0
snack mix, Chex (USDA: General
17.8
1.7
1.4
sports drink, Cool Blue, G02
31.4
25.6
0.0
0.0
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
applesauce, canned, sweetened
21.5
18.0
1.5
0.4
1.1
cereal, honey nut, Cheerios
14.9
6.1
1.3
candy, Sour Patch Kids (FNDDS)
111.1
71.3
71.3
0.0
0.0
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
27.0
14.4
0.0
3.1
soft pretzel (USDA)
43.0
0.2
1.1
salad dressing, ranch (USDA)
1.8
1.4
0.0
0.0
0.0
soda, root beer (USDA)
39.2
39.2
0.0
0.0
0.0
Day Total
503.3
251.4
110.1
12.2
0.9
2.1
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
25.2
25.1
25.1
0.0
0.0
0.0
coffee, brewed, with tap water
0.0
0.0
0.0
0.0
0.0
0.0
cream cheese (USDA)
3.1
2.1
0.0
0.0
0.0
0.0
Dinner
milk, 2%, lactose free (FNDDS)
3.0
3.0
0.0
0.0
0.0
0.0
Snack
bagel, cinnamon raisin, 4"
58.0
6.3
2.4
0.9
1.5
topping, white rice (Chipotle)
80.0
0.0
0.0
2.0
topping, tofu, Sofritas (Chipotle)
9.0
5.0
0.0
3.0
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Item
Day
Meal
Carbs (g)
Sugr^ (g)
SugAdd (g)
Fiber (g)
Fib-S (g)
Fib-I (g)
Mon 01-
23-2023
Snack
tortilla chips (Chipotle)
73.3
1.3
0.0
7.3
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
energy drink, Red Bull, sugar
1.7
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
0.0
cheese, monterey jack, shredded
0.8
0.6
0.0
0.0
0.0
0.0
beef rib steak, broiled, lean,
0.0
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (3)
0.0
0.0
0.0
0.0
0.0
0.0
chicken nuggets, 5 piece (USDA:
19.5
0.1
french fries (USDA: Wendy's)
44.9
0.5
4.5
frozen dessert, Frosty, junior
26.7
17.7
3.7
juice drink, cranberry apple
38.8
35.5
0.0
0.0
0.0
Day Total
384.0
97.2
25.1
23.0
0.9
1.5
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
0.0
0.0
0.0
0.0
0.0
0.0
sugar, white, granulated (USDA)
25.2
25.1
25.1
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
27.0
14.4
0.0
3.1
milk, 2%, lactose free (FNDDS)
12.0
11.9
0.0
0.0
0.0
0.0
Lunch
yogurt, greek, vanilla, Chobani,
22.9
21.6
0.9
mango, fresh, pieces (USDA)
12.4
11.1
0.0
1.3
0.7
0.5
peanut butter, creamy (USDA)
7.1
3.4
1.8
1.6
0.4
1.2
Snack
milk, 2%, lactose free (FNDDS)
3.0
3.0
0.0
0.0
0.0
0.0
pasta, spaghetti, cooked, with
92.4
1.7
5.4
2.5
2.9
spinach, fresh, leaf (USDA)
4.1
0.5
0.0
2.5
mushrooms, portabella, fresh
4.4
2.8
0.0
1.5
cheese, parmesan, grated
0.7
0.0
0.0
0.0
0.0
0.0
butter, salted (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
pesto, basil, traditional
2.5
0.0
0.0
0.5
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
snack mix, Chex (USDA: General
17.8
1.7
1.4
Day Total
231.5
97.3
27.0
18.1
3.7
4.6
Average Day Total
372.9
148.6
54.1
17.8
1.8
2.8
Item
Day
Meal
Fat (g)
Fat-S (g)
Fat-T (g)
Fat-M (g)
Fat-P (g)
Chol (mg)
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
29.3
17.2
0.9
7.6
1.3
85.9
bagel, plain, 3", enriched (USDA)
1.1
0.2
0.0
0.1
0.5
0.0
coffee, brewed, with tap water
0.0
0.0
0.0
0.0
0.0
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
milk, 2%, lactose free (FNDDS)
1.2
0.7
0.2
0.0
4.9
Dinner
macaroni & cheese, Easy Mac
8.6
3.7
2.1
2.6
9.2
milk, 2%, lactose free (FNDDS)
4.6
2.7
1.0
0.1
19.5
Snack
fruit snacks, Gushers (FNDDS)
0.7
0.2
0.4
0.1
0.0
snack mix, Chex (USDA: General
2.4
0.4
0.2
1.0
0.9
0.9
sports drink, Cool Blue, G02
0.0
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
applesauce, canned, sweetened
0.2
0.0
0.0
0.0
0.1
0.0
cereal, honey nut, Cheerios
0.9
0.1
0.0
0.2
0.2
0.0
Item
Day
Meal
Fat (g)
Fat-S (g)
Fat-T (g)
Fat-M (g)
Fat-P (g)
Chol (mg)
Sun 01-
22-2023
Snack
candy, Sour Patch Kids (FNDDS)
0.2
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
0.4
0.1
0.0
0.0
0.1
0.0
soft pretzel (USDA)
1.9
0.4
0.7
0.6
0.0
salad dressing, ranch (USDA)
13.4
2.1
0.1
2.8
7.7
7.8
soda, root beer (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
64.9
27.7
1.1
16.1
14.2
128.2
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
coffee, brewed, with tap water
0.1
0.0
0.0
0.1
0.0
0.0
cream cheese (USDA)
19.5
11.5
0.6
5.1
0.8
57.3
Dinner
milk, 2%, lactose free (FNDDS)
1.2
0.7
0.2
0.0
4.9
Snack
bagel, cinnamon raisin, 4"
1.8
0.3
0.2
0.7
0.0
topping, white rice (Chipotle)
8.0
1.0
0.0
0.0
topping, tofu, Sofritas (Chipotle)
10.0
1.5
0.0
0.0
tortilla chips (Chipotle)
25.3
3.3
0.0
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
energy drink, Red Bull, sugar
0.2
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
0.0
cheese, monterey jack, shredded
34.3
21.6
9.9
1.0
100.9
beef rib steak, broiled, lean,
8.7
3.3
3.5
0.3
98.7
water, municipal tap (USDA) (3)
0.0
0.0
0.0
0.0
0.0
0.0
chicken nuggets, 5 piece (USDA:
30.7
6.5
0.2
8.3
13.8
68.0
french fries (USDA: Wendy's)
15.9
3.2
0.1
3.6
8.4
frozen dessert, Frosty, junior
2.9
1.8
0.8
0.1
18.1
juice drink, cranberry apple
0.3
0.0
0.0
0.0
0.1
0.0
Day Total
158.9
54.7
0.9
31.7
25.4
347.8
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
0.1
0.0
0.0
0.1
0.0
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
0.4
0.1
0.0
0.0
0.1
0.0
milk, 2%, lactose free (FNDDS)
4.6
2.7
1.0
0.1
19.5
Lunch
yogurt, greek, vanilla, Chobani,
0.6
0.4
0.0
0.2
0.0
mango, fresh, pieces (USDA)
0.3
0.1
0.0
0.1
0.1
0.0
peanut butter, creamy (USDA)
16.4
3.3
0.0
8.3
4.0
0.0
Snack
milk, 2%, lactose free (FNDDS)
1.2
0.7
0.2
0.0
4.9
pasta, spaghetti, cooked, with
2.8
0.5
0.0
0.4
1.0
0.0
spinach, fresh, leaf (USDA)
0.4
0.1
0.0
0.0
0.2
0.0
mushrooms, portabella, fresh
0.4
0.1
0.0
0.0
0.1
0.0
cheese, parmesan, grated
1.4
0.8
0.0
0.4
0.1
4.3
butter, salted (USDA)
46.0
29.1
1.9
11.9
1.7
121.9
pesto, basil, traditional
12.0
2.2
0.0
2.5
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
snack mix, Chex (USDA: General
2.4
0.4
0.2
1.0
0.9
0.9
Day Total
89.0
40.5
2.1
23.6
8.3
154.0
Average Day Total
104.3
41.0
1.4
23.8
16.0
210.0
Item
Day
Meal
Water (g)
A-RAE(mcg)
B1 (mg)
B2 (mg)
B3 (mg)
B6 (mg)
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
44.8
261.9
0.0
0.2
0.1
0.0
bagel, plain, 3", enriched (USDA)
22.5
0.0
0.4
0.2
3.1
0.0
coffee, brewed, with tap water
235.4
0.0
0.0
0.2
0.5
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
milk, 2%, lactose free (FNDDS)
54.4
50.6
0.0
0.1
0.1
0.0
Dinner
macaroni & cheese, Easy Mac
339.5
124.2
1.1
0.7
4.6
0.2
milk, 2%, lactose free (FNDDS)
217.4
202.5
0.1
0.3
0.3
0.1
Snack
fruit snacks, Gushers (FNDDS)
2.9
1.0
0.0
0.0
0.0
0.1
snack mix, Chex (USDA: General
0.7
0.0
0.1
0.1
1.2
0.0
sports drink, Cool Blue, G02
455.7
0.0
0.1
0.0
1.1
0.1
water, municipal tap (USDA)
473.1
0.0
0.0
0.0
0.0
0.0
applesauce, canned, sweetened
100.8
0.4
0.0
0.0
0.1
0.0
cereal, honey nut, Cheerios
0.5
155.7
0.4
0.3
4.0
0.4
candy, Sour Patch Kids (FNDDS)
1.5
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (2)
473.1
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
88.4
3.8
0.0
0.1
0.8
0.4
soft pretzel (USDA)
9.3
0.0
0.3
0.2
2.6
0.0
salad dressing, ranch (USDA)
13.7
4.5
0.0
0.0
0.0
0.0
soda, root beer (USDA)
330.1
0.0
0.0
0.0
0.0
0.0
Day Total
2863.7
804.7
2.5
2.5
18.4
1.6
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
coffee, brewed, with tap water
353.0
0.0
0.0
0.3
0.7
0.0
cream cheese (USDA)
29.8
174.6
0.0
0.1
0.1
0.0
Dinner
milk, 2%, lactose free (FNDDS)
54.4
50.6
0.0
0.1
0.1
0.0
Snack
bagel, cinnamon raisin, 4"
33.6
22.2
0.4
0.3
3.2
0.1
topping, white rice (Chipotle)
5.0
topping, tofu, Sofritas (Chipotle)
tortilla chips (Chipotle)
0.0
water, municipal tap (USDA)
473.1
0.0
0.0
0.0
0.0
0.0
energy drink, Red Bull, sugar
245.9
0.0
0.1
1.4
21.2
5.0
water, municipal tap (USDA) (2)
236.6
0.0
0.0
0.0
0.0
0.0
cheese, monterey jack, shredded
46.5
224.5
0.0
0.4
0.1
0.1
beef rib steak, broiled, lean,
72.9
0.0
0.1
0.2
9.6
0.7
water, municipal tap (USDA) (3)
1419.4
0.0
0.0
0.0
0.0
0.0
chicken nuggets, 5 piece (USDA:
60.0
0.1
0.2
8.2
0.3
french fries (USDA: Wendy's)
45.9
0.2
0.1
3.4
0.4
frozen dessert, Frosty, junior
78.3
0.1
0.8
0.4
0.0
juice drink, cranberry apple
205.3
0.4
0.0
0.0
0.0
0.0
Day Total
3354.6
477.4
1.0
3.9
47.0
6.7
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
470.7
0.0
0.1
0.4
0.9
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
88.4
3.8
0.0
0.1
0.8
0.4
milk, 2%, lactose free (FNDDS)
217.4
202.5
0.1
0.3
0.3
0.1
Lunch
yogurt, greek, vanilla, Chobani,
232.6
0.1
0.7
0.6
0.2
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Item
Day
Meal
Water (g)
A-RAE(mcg)
B1 (mg)
B2 (mg)
B3 (mg)
B6 (mg)
Tue 01-
24-2023
Lunch
mango, fresh, pieces (USDA)
68.9
44.6
0.0
0.0
0.6
0.1
peanut butter, creamy (USDA)
0.4
0.0
0.0
0.1
4.2
0.1
Snack
milk, 2%, lactose free (FNDDS)
54.4
50.6
0.0
0.1
0.1
0.0
pasta, spaghetti, cooked, with
187.6
0.0
0.8
0.4
5.1
0.1
spinach, fresh, leaf (USDA)
103.6
531.7
0.1
0.2
0.8
0.2
mushrooms, portabella, fresh
105.3
0.0
0.1
0.1
5.1
0.2
cheese, parmesan, grated
1.1
13.1
0.0
0.0
0.0
0.0
butter, salted (USDA)
9.0
387.8
0.0
0.0
0.0
0.0
pesto, basil, traditional
water, municipal tap (USDA)
473.1
0.0
0.0
0.0
0.0
0.0
snack mix, Chex (USDA: General
0.7
0.0
0.1
0.1
1.2
0.0
Day Total
2013.2
1234.2
1.5
2.5
19.6
1.6
Average Day Total
2743.8
838.7
1.7
3.0
28.3
3.3
Item
Day
Meal
B12 (mcg)
C (mg)
D (mcg)
E-Toco (mg)
Fola (mcg)
Calc (mg)
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
0.2
0.0
0.0
0.7
7.7
82.5
bagel, plain, 3", enriched (USDA)
0.0
0.0
60.7
12.4
coffee, brewed, with tap water
0.0
0.0
0.0
0.0
4.7
4.7
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.3
milk, 2%, lactose free (FNDDS)
0.3
0.1
0.7
0.0
1.2
76.9
Dinner
macaroni & cheese, Easy Mac
1.0
0.0
0.0
0.2
188.6
437.0
milk, 2%, lactose free (FNDDS)
1.3
0.5
2.7
0.1
4.9
307.4
Snack
fruit snacks, Gushers (FNDDS)
0.0
22.5
0.0
0.1
0.8
6.4
snack mix, Chex (USDA: General
0.0
0.0
0.0
0.2
28.0
11.8
sports drink, Cool Blue, G02
0.0
2.0
0.0
0.0
0.0
4.9
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
14.2
applesauce, canned, sweetened
0.0
2.1
0.0
0.2
1.2
3.7
cereal, honey nut, Cheerios
1.4
4.0
0.9
0.1
123.0
79.3
candy, Sour Patch Kids (FNDDS)
0.0
0.0
0.0
0.0
0.0
3.4
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
14.2
banana, fresh, medium, 7" to 7
0.0
10.3
0.0
0.1
23.6
5.9
soft pretzel (USDA)
0.0
0.0
0.0
0.3
14.9
14.3
salad dressing, ranch (USDA)
0.1
0.0
0.0
0.7
1.2
8.4
soda, root beer (USDA)
0.0
0.0
0.0
0.0
0.0
18.5
Day Total
4.4
41.4
4.2
2.8
460.5
1106.1
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.3
coffee, brewed, with tap water
0.0
0.0
0.0
0.0
7.1
7.1
cream cheese (USDA)
0.1
0.0
0.0
0.5
5.1
55.0
Dinner
milk, 2%, lactose free (FNDDS)
0.3
0.1
0.7
0.0
1.2
76.9
Snack
bagel, cinnamon raisin, 4"
0.0
0.7
0.0
0.3
116.5
19.9
topping, white rice (Chipotle)
3.6
20.0
topping, tofu, Sofritas (Chipotle)
13.8
170.0
tortilla chips (Chipotle)
0.0
400.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
14.2
energy drink, Red Bull, sugar
5.0
0.0
0.0
0.0
0.0
32.5
Item
Day
Meal
B12 (mcg)
C (mg)
D (mcg)
E-Toco (mg)
Fola (mcg)
Calc (mg)
Mon 01-
23-2023
Snack
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
7.1
cheese, monterey jack, shredded
0.9
0.0
0.7
0.3
20.4
845.9
beef rib steak, broiled, lean,
1.9
0.0
0.1
0.4
11.3
21.5
water, municipal tap (USDA) (3)
0.0
0.0
0.0
0.0
0.0
42.6
chicken nuggets, 5 piece (USDA:
0.4
1.8
15.0
french fries (USDA: Wendy's)
4.3
2.3
18.1
frozen dessert, Frosty, junior
0.7
0.0
144.6
juice drink, cranberry apple
0.0
96.8
0.0
0.3
0.0
7.3
Day Total
9.4
121.1
1.5
4.1
161.7
1898.1
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
0.0
0.0
0.0
0.0
9.5
9.5
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.3
banana, fresh, medium, 7" to 7
0.0
10.3
0.0
0.1
23.6
5.9
milk, 2%, lactose free (FNDDS)
1.3
0.5
2.7
0.1
4.9
307.4
Lunch
yogurt, greek, vanilla, Chobani,
2.0
300.5
mango, fresh, pieces (USDA)
0.0
30.0
0.0
0.7
35.5
9.1
peanut butter, creamy (USDA)
0.0
0.0
0.0
2.9
27.8
15.7
Snack
milk, 2%, lactose free (FNDDS)
0.3
0.1
0.7
0.0
1.2
76.9
pasta, spaghetti, cooked, with
0.0
0.0
0.0
0.2
220.5
21.1
spinach, fresh, leaf (USDA)
0.0
31.9
0.0
2.3
220.0
112.3
mushrooms, portabella, fresh
0.1
0.0
0.3
0.0
31.8
3.4
cheese, parmesan, grated
0.1
0.0
0.0
0.0
0.3
42.6
butter, salted (USDA)
0.1
0.0
0.0
1.3
1.7
13.6
pesto, basil, traditional
2.4
75.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
14.2
snack mix, Chex (USDA: General
0.0
0.0
0.0
0.2
28.0
11.8
Day Total
3.9
75.2
3.7
8.0
604.7
1019.2
Average Day Total
5.9
79.2
3.1
5.0
408.9
1341.1
Item
Day
Meal
Iron (mg)
Magn (mg)
Phos (mg)
Potas (mg)
Sod (mg)
Zinc (mg)
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
0.1
7.7
91.0
112.3
267.1
0.4
bagel, plain, 3", enriched (USDA)
2.5
20.0
66.2
69.7
368.5
0.6
coffee, brewed, with tap water
0.0
7.1
7.1
116.0
4.7
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.5
0.3
0.0
milk, 2%, lactose free (FNDDS)
0.0
7.3
62.8
97.0
23.8
0.3
Dinner
macaroni & cheese, Easy Mac
3.1
69.0
427.8
455.4
1191.4
1.7
milk, 2%, lactose free (FNDDS)
0.0
29.3
251.3
388.0
95.2
1.0
Snack
fruit snacks, Gushers (FNDDS)
0.2
4.3
7.1
58.4
65.8
0.0
snack mix, Chex (USDA: General
1.0
12.0
40.0
49.1
163.6
0.4
sports drink, Cool Blue, G02
0.2
0.0
48.8
73.2
190.3
0.0
water, municipal tap (USDA)
0.0
4.7
0.0
4.7
14.2
0.0
applesauce, canned, sweetened
0.1
3.7
7.4
92.2
2.5
0.0
cereal, honey nut, Cheerios
3.8
16.8
61.2
76.9
105.7
3.2
candy, Sour Patch Kids (FNDDS)
0.3
3.4
3.4
5.7
43.1
0.0
water, municipal tap (USDA) (2)
0.0
4.7
0.0
4.7
14.2
0.0
banana, fresh, medium, 7" to 7
0.3
31.9
26.0
422.4
1.2
0.2
Item
Day
Meal
Iron (mg)
Magn (mg)
Phos (mg)
Potas (mg)
Sod (mg)
Zinc (mg)
Sun 01-
22-2023
Snack
soft pretzel (USDA)
2.4
13.0
49.0
54.6
337.9
0.6
salad dressing, ranch (USDA)
0.1
1.5
55.8
19.2
270.3
0.1
soda, root beer (USDA)
0.2
3.7
0.0
3.7
48.0
0.3
Day Total
14.5
240.1
1204.9
2103.8
3207.6
8.9
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.5
0.3
0.0
coffee, brewed, with tap water
0.0
10.7
10.7
174.0
7.1
0.1
cream cheese (USDA)
0.1
5.1
60.7
74.8
178.0
0.3
Dinner
milk, 2%, lactose free (FNDDS)
0.0
7.3
62.8
97.0
23.8
0.3
Snack
bagel, cinnamon raisin, 4"
4.0
29.4
105.0
155.4
361.2
1.2
topping, white rice (Chipotle)
1.1
700.0
topping, tofu, Sofritas (Chipotle)
3.1
560.0
tortilla chips (Chipotle)
3.1
393.3
water, municipal tap (USDA)
0.0
4.7
0.0
4.7
14.2
0.0
energy drink, Red Bull, sugar
0.0
7.5
0.0
7.5
207.5
0.0
water, municipal tap (USDA) (2)
0.0
2.4
0.0
2.4
7.1
0.0
cheese, monterey jack, shredded
0.8
30.6
503.5
91.9
680.4
3.4
beef rib steak, broiled, lean,
2.1
28.3
266.5
428.6
70.3
6.2
water, municipal tap (USDA) (3)
0.0
14.2
0.0
14.2
42.6
0.0
chicken nuggets, 5 piece (USDA:
0.8
29.9
368.6
340.0
962.9
0.8
french fries (USDA: Wendy's)
1.1
37.3
142.4
706.2
247.5
0.6
frozen dessert, Frosty, junior
1.2
22.6
126.6
209.1
110.7
0.5
juice drink, cranberry apple
0.2
2.5
4.9
41.6
4.9
0.0
Day Total
17.6
232.5
1651.5
2348.0
4571.8
13.4
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
0.0
14.2
14.2
232.1
9.5
0.1
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.5
0.3
0.0
banana, fresh, medium, 7" to 7
0.3
31.9
26.0
422.4
1.2
0.2
milk, 2%, lactose free (FNDDS)
0.0
29.3
251.3
388.0
95.2
1.0
Lunch
yogurt, greek, vanilla, Chobani,
0.1
31.2
357.2
368.5
102.1
1.4
mango, fresh, pieces (USDA)
0.1
8.2
11.6
138.6
0.8
0.1
peanut butter, creamy (USDA)
0.6
53.8
107.2
178.6
136.3
0.8
Snack
milk, 2%, lactose free (FNDDS)
0.0
7.3
62.8
97.0
23.8
0.3
pasta, spaghetti, cooked, with
3.9
54.4
175.2
132.9
395.6
1.5
spinach, fresh, leaf (USDA)
3.1
89.6
55.6
632.8
89.6
0.6
mushrooms, portabella, fresh
0.4
122.5
412.8
10.2
0.6
cheese, parmesan, grated
0.0
1.7
31.4
9.0
90.2
0.2
butter, salted (USDA)
0.0
1.1
13.6
13.6
364.6
0.1
pesto, basil, traditional
0.5
295.0
water, municipal tap (USDA)
0.0
4.7
0.0
4.7
14.2
0.0
snack mix, Chex (USDA: General
1.0
12.0
40.0
49.1
163.6
0.4
Day Total
10.1
339.4
1268.4
3080.5
1792.0
7.2
Average Day Total
14.1
270.7
1374.9
2510.8
3190.5
9.8
Item
Day
Meal
Omega3 (g)
Omega6 (g)
Alc (g)
Caff (mg)
MyFrt (cup)
MyDry (cup)
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
0.1
1.1
0.0
0.0
0.0
0.3
bagel, plain, 3", enriched (USDA)
0.0
0.5
0.0
0.0
0.0
0.0
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Item
Day
Meal
Omega3 (g)
Omega6 (g)
Alc (g)
Caff (mg)
MyFrt (cup)
MyDry (cup)
Sun 01-
22-2023
Breakfast
coffee, brewed, with tap water
0.0
0.0
0.0
94.7
0.0
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
0.0
0.0
0.3
Dinner
macaroni & cheese, Easy Mac
0.0
2.6
0.0
0.0
0.0
0.2
milk, 2%, lactose free (FNDDS)
0.0
0.1
0.0
0.0
0.0
1.0
Snack
fruit snacks, Gushers (FNDDS)
0.0
0.1
0.0
0.0
0.0
0.0
snack mix, Chex (USDA: General
0.1
0.8
0.0
0.0
0.0
0.0
sports drink, Cool Blue, G02
0.0
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
applesauce, canned, sweetened
0.0
0.1
0.0
0.0
0.5
0.0
cereal, honey nut, Cheerios
0.0
0.2
0.0
0.0
0.0
0.0
candy, Sour Patch Kids (FNDDS)
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
0.0
0.1
0.0
0.0
0.8
0.0
soft pretzel (USDA)
0.0
0.6
0.0
0.0
0.0
0.0
salad dressing, ranch (USDA)
1.0
6.7
0.0
0.0
0.0
0.0
soda, root beer (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
1.4
12.7
0.0
94.7
1.3
1.7
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
coffee, brewed, with tap water
0.0
0.0
0.0
142.1
0.0
0.0
cream cheese (USDA)
0.1
0.7
0.0
0.0
0.0
0.2
Dinner
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
0.0
0.0
0.3
Snack
bagel, cinnamon raisin, 4"
0.0
0.7
0.0
0.0
0.0
0.0
topping, white rice (Chipotle)
0.0
0.0
0.0
0.0
topping, tofu, Sofritas (Chipotle)
0.0
0.0
0.0
0.0
tortilla chips (Chipotle)
0.0
0.0
0.0
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
energy drink, Red Bull, sugar
0.0
75.0
0.0
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
0.0
0.0
0.0
cheese, monterey jack, shredded
0.3
0.7
0.0
0.0
0.0
2.8
beef rib steak, broiled, lean,
0.0
0.3
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (3)
0.0
0.0
0.0
0.0
0.0
0.0
chicken nuggets, 5 piece (USDA:
1.1
12.6
0.0
0.0
0.0
0.0
french fries (USDA: Wendy's)
0.8
7.7
0.0
0.0
frozen dessert, Frosty, junior
0.0
0.1
0.0
0.0
0.0
juice drink, cranberry apple
0.0
0.1
0.0
0.0
1.0
0.0
Day Total
2.4
22.8
0.0
217.1
1.0
3.2
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
0.0
0.0
0.0
189.4
0.0
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
0.0
0.1
0.0
0.0
0.8
0.0
milk, 2%, lactose free (FNDDS)
0.0
0.1
0.0
0.0
0.0
1.0
Lunch
yogurt, greek, vanilla, Chobani,
0.0
0.0
0.0
1.0
mango, fresh, pieces (USDA)
0.0
0.0
0.0
0.0
0.5
0.0
peanut butter, creamy (USDA)
0.0
3.9
0.0
0.0
0.0
0.0
Item
Day
Meal
Omega3 (g)
Omega6 (g)
Alc (g)
Caff (mg)
MyFrt (cup)
MyDry (cup)
Tue 01-
24-2023
Snack
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
0.0
0.0
0.3
pasta, spaghetti, cooked, with
0.1
0.9
0.0
0.0
0.0
0.0
spinach, fresh, leaf (USDA)
0.2
0.0
0.0
0.0
0.0
0.0
mushrooms, portabella, fresh
0.0
0.1
0.0
0.0
0.0
0.0
cheese, parmesan, grated
0.0
0.1
0.0
0.0
0.0
0.1
butter, salted (USDA)
0.2
1.5
0.0
0.0
0.0
0.0
pesto, basil, traditional
0.0
0.0
0.0
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
snack mix, Chex (USDA: General
0.1
0.8
0.0
0.0
0.0
0.0
Day Total
0.6
7.6
0.0
189.4
1.3
2.4
Average Day Total
1.5
14.4
0.0
167.1
1.2
2.4
Item
Day
Meal
MyGrn (oz
eq)
MyVeg
(cup)
MyProt (oz
eq)
XxFruit
XxOCarb
XxStarch
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
bagel, plain, 3", enriched (USDA)
2.2
0.0
0.0
0.0
0.0
2.5
coffee, brewed, with tap water
0.0
0.0
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
1.7
0.0
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
Dinner
macaroni & cheese, Easy Mac
3.9
0.0
0.0
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
Snack
fruit snacks, Gushers (FNDDS)
0.0
0.0
0.0
snack mix, Chex (USDA: General
0.0
0.0
0.0
0.0
0.0
1.2
sports drink, Cool Blue, G02
0.0
0.0
0.0
0.0
2.1
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
applesauce, canned, sweetened
0.0
0.0
0.0
0.0
1.4
0.0
cereal, honey nut, Cheerios
0.9
0.0
0.0
0.0
0.0
1.0
candy, Sour Patch Kids (FNDDS)
0.0
0.0
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
0.0
0.0
0.0
1.8
0.0
0.0
soft pretzel (USDA)
2.6
0.0
0.0
0.0
0.0
2.9
salad dressing, ranch (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
soda, root beer (USDA)
0.0
0.0
0.0
0.0
2.6
0.0
Day Total
9.6
0.0
0.0
1.8
7.8
7.5
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
1.7
0.0
coffee, brewed, with tap water
0.0
0.0
0.0
cream cheese (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
Dinner
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
Snack
bagel, cinnamon raisin, 4"
3.5
0.0
0.0
0.0
0.0
3.9
topping, white rice (Chipotle)
4.8
0.0
0.0
0.0
0.0
5.3
topping, tofu, Sofritas (Chipotle)
0.0
0.6
0.6
0.0
0.0
0.6
tortilla chips (Chipotle)
4.4
0.0
0.0
0.0
0.0
4.9
water, municipal tap (USDA)
0.0
0.0
0.0
energy drink, Red Bull, sugar
0.0
0.0
0.0
0.0
0.1
0.0
water, municipal tap (USDA) (2)
0.0
0.0
0.0
cheese, monterey jack, shredded
0.0
0.0
0.0
0.0
0.0
0.0
Item
Day
Meal
MyGrn (oz
eq)
MyVeg
(cup)
MyProt (oz
eq)
XxFruit
XxOCarb
XxStarch
Mon 01-
23-2023
Snack
beef rib steak, broiled, lean,
0.0
0.0
4.0
0.0
0.0
0.0
water, municipal tap (USDA) (3)
0.0
0.0
0.0
chicken nuggets, 5 piece (USDA:
1.2
0.0
2.7
0.0
0.0
1.3
french fries (USDA: Wendy's)
0.0
1.3
0.0
0.0
0.0
3.0
frozen dessert, Frosty, junior
0.0
0.0
0.0
0.0
1.8
0.0
juice drink, cranberry apple
0.0
0.0
0.0
0.0
2.6
0.0
Day Total
13.8
1.9
7.4
0.0
6.2
19.0
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
0.0
0.0
0.0
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
1.7
0.0
banana, fresh, medium, 7" to 7
0.0
0.0
0.0
1.8
0.0
0.0
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
Lunch
yogurt, greek, vanilla, Chobani,
0.0
0.0
0.0
0.0
1.5
0.0
mango, fresh, pieces (USDA)
0.0
0.0
0.0
0.8
0.0
0.0
peanut butter, creamy (USDA)
0.0
0.0
2.0
0.0
0.0
0.0
Snack
milk, 2%, lactose free (FNDDS)
0.0
0.0
0.0
pasta, spaghetti, cooked, with
4.3
0.0
0.0
0.0
0.0
6.2
spinach, fresh, leaf (USDA)
0.0
1.9
0.0
0.0
0.0
0.0
mushrooms, portabella, fresh
0.0
1.3
0.0
0.0
0.0
0.0
cheese, parmesan, grated
0.0
0.0
0.0
0.0
0.0
0.0
butter, salted (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
pesto, basil, traditional
0.0
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA)
0.0
0.0
0.0
snack mix, Chex (USDA: General
0.0
0.0
0.0
0.0
0.0
1.2
Day Total
4.3
3.2
2.0
2.6
3.2
7.3
Average Day Total
9.2
1.7
3.1
1.5
5.7
11.3
Item
Day
Meal
XxVeg
XxFat
XxAlc
XxNoFtMlk
XxLnMeat
Sun 01-
22-2023
Breakfast
cream cheese (USDA)
0.0
5.9
0.0
0.0
0.0
bagel, plain, 3", enriched (USDA)
0.0
0.0
0.0
0.0
0.0
coffee, brewed, with tap water
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
milk, 2%, lactose free (FNDDS)
Dinner
macaroni & cheese, Easy Mac
milk, 2%, lactose free (FNDDS)
Snack
fruit snacks, Gushers (FNDDS)
snack mix, Chex (USDA: General
0.0
0.2
0.0
0.0
0.0
sports drink, Cool Blue, G02
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA)
applesauce, canned, sweetened
0.0
0.0
0.0
0.0
0.0
cereal, honey nut, Cheerios
0.0
0.0
0.0
0.0
0.0
candy, Sour Patch Kids (FNDDS)
water, municipal tap (USDA) (2)
banana, fresh, medium, 7" to 7
0.0
0.0
0.0
0.0
0.0
soft pretzel (USDA)
0.0
0.0
0.0
0.0
0.0
salad dressing, ranch (USDA)
0.0
2.7
0.0
0.0
0.0
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Item
Day
Meal
XxVeg
XxFat
XxAlc
XxNoFtMlk
XxLnMeat
Sun 01-
22-2023
Snack
soda, root beer (USDA)
0.0
0.0
0.0
0.0
0.0
Day Total
0.0
8.8
0.0
0.0
0.0
Mon 01-
23-2023
Breakfast
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
coffee, brewed, with tap water
cream cheese (USDA)
0.0
3.9
0.0
0.0
0.0
Dinner
milk, 2%, lactose free (FNDDS)
Snack
bagel, cinnamon raisin, 4"
0.0
0.0
0.0
0.0
0.0
topping, white rice (Chipotle)
0.0
0.5
0.0
0.0
0.0
topping, tofu, Sofritas (Chipotle)
0.0
1.6
0.0
0.0
0.9
tortilla chips (Chipotle)
0.0
4.1
0.0
0.0
0.0
water, municipal tap (USDA)
energy drink, Red Bull, sugar
0.0
0.0
0.0
0.0
0.0
water, municipal tap (USDA) (2)
cheese, monterey jack, shredded
0.0
5.3
0.0
0.0
4.0
beef rib steak, broiled, lean,
0.0
0.0
0.0
0.0
4.8
water, municipal tap (USDA) (3)
chicken nuggets, 5 piece (USDA:
0.0
5.1
0.0
0.0
2.6
french fries (USDA: Wendy's)
0.0
2.6
0.0
0.0
0.0
frozen dessert, Frosty, junior
0.0
0.6
0.0
0.0
0.0
juice drink, cranberry apple
0.0
0.0
0.0
0.0
0.0
Day Total
0.0
23.8
0.0
0.0
12.3
Tue 01-
24-2023
Breakfast
coffee, brewed, with tap water
sugar, white, granulated (USDA)
0.0
0.0
0.0
0.0
0.0
banana, fresh, medium, 7" to 7
0.0
0.0
0.0
0.0
0.0
milk, 2%, lactose free (FNDDS)
Lunch
yogurt, greek, vanilla, Chobani,
0.0
0.1
0.0
0.0
0.0
mango, fresh, pieces (USDA)
0.0
0.0
0.0
0.0
0.0
peanut butter, creamy (USDA)
0.0
2.9
0.0
0.0
1.0
Snack
milk, 2%, lactose free (FNDDS)
pasta, spaghetti, cooked, with
0.0
0.0
0.0
0.0
0.0
spinach, fresh, leaf (USDA)
0.8
0.0
0.0
0.0
0.0
mushrooms, portabella, fresh
0.9
0.0
0.0
0.0
0.0
cheese, parmesan, grated
0.0
0.2
0.0
0.0
0.2
butter, salted (USDA)
0.0
9.2
0.0
0.0
0.0
pesto, basil, traditional
0.0
2.4
0.0
0.0
0.0
water, municipal tap (USDA)
snack mix, Chex (USDA: General
0.0
0.2
0.0
0.0
0.0
Day Total
1.7
15.0
0.0
0.0
1.2
Average Day Total
0.6
15.8
0.0
0.0
4.5
^ Total Sugars includes those naturally occuring in food and added sugars.
Macronutrient Distribution
The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.
The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat,
and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated,
polyunsaturated, and other fats).
Source of Calories
Calori
Gram
Percent
Protein
12 %
Carbohydrates
54 %
Fat (Total)
34 %
Alcohol
0 %
336
1473
927
0
Total
2736
85.0
372.9
104.3
0.0
Saturated Fat
369
41.0
13
%
Mono Fat
214
23.8
8
%
Poly Fat
144
16.0
5
%
Trans Fat
12
1.4
0
%
*The N/A Fat category includes the glycerol portion of the
fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.
Ratios
P:S ( Poly Fat / Saturated Fat )
0.39
: 1
Potassium : Sodium
0.79
: 1
Calcium : Phosphorus
0.98
: 1
CSI ( Cholesterol / Saturated Fat )
51.91
Source of Fat (approx.)
Fat (g)
Percent
Saturated Fat
39 %
Mono Fat
23 %
Poly Fat
15 %
Trans Fat
1
%
41.0
23.8
16.0
1.4
Total (g)
104.3
*The N/A Fat category includes the glycerol portion of the
fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.
Exchanges
Starch
11.28
Other Carbs
5.74
Lean Meat
4.50
Alcohol
0.00
Fruit
1.47
Vegetables
0.57
Fat
15.85
NonFatMilk
0.00
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Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
2862
Calories to maintain current weight
0
Calorie adjustment for weight change of 0 lb (per week)
2862
Goal Calories
Average Daily Intake & Expenditures
2736
Average Intake
4075
Average Expenditure
Calories For The Day
Below Goal
Total Calories
Goal
Assessment
Intake
2862
2736
Fat (20-35% Calories)
In Range
572 to 1002
927
In Range
Carbohydrates (45-65% Calories)
1288 to 1860
1473
Added Sugar (<10% Calories)
In Range
0 to
286
216
Protein (10-35% Calories)
In Range
286 to 1002
336
Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Daily Activity Details
Profile Calorie Goal:
2862
Duration
Calories
Exercise
Mets
Intensity
Sun 01-22-2023
inactivity, sleeping
1.0
Lower
360
421
minutes
self care, grooming, sitting or standing
2.0
Lower
30
74
minutes
self care, eating, sitting
1.5
Lower
30
55
minutes
transportation, driving an automobile
2.5
Lower
25
77
minutes
walking, to work or class
4.0
Moderate
5
25
minutes
sports, frisbee playing, general
3.0
Lower
30
111
minutes
conditioning, stretching, mild
2.3
Lower
20
57
minutes
sports, basketball, drills, practice
9.3
Higher
40
458
minutes
sports, frisbee, ultimate
8.0
Higher
30
295
minutes
standing, miscellaneous
2.5
Lower
60
185
minutes
walking, to work or class
4.0
Moderate
15
74
minutes
miscellaneous, laughing, sitting
1.0
Lower
60
74
minutes
self care, talking and eating or eating
2.0
Lower
15
37
minutes
sports, frisbee, ultimate
8.0
Higher
60
591
minutes
standing, miscellaneous
2.5
Lower
30
92
minutes
walking, to work or class
4.0
Moderate
10
49
minutes
sports, frisbee playing, general
3.0
Lower
20
74
minutes
sports, frisbee, ultimate
8.0
Higher
60
591
minutes
standing, miscellaneous
2.5
Lower
30
92
minutes
conditioning, stretching, mild
2.3
Lower
10
28
minutes
miscellaneous, sitting, talking,
1.5
Lower
15
28
minutes
walking, to work or class
4.0
Moderate
5
25
minutes
transportation, driving an automobile
2.5
Lower
30
92
minutes
self care, eating, sitting
1.5
Lower
15
28
minutes
transportation, driving an automobile
2.5
Lower
255
784
minutes
walking, to work or class
4.0
Moderate
5
25
minutes
self care, showering, toweling off,
2.0
Lower
55
135
minutes
inactivity, lying quietly and watching
1.0
Lower
60
74
minutes
inactivity, sleeping
1.0
Lower
60
70
minutes
4718
Total Calories (Very Active)
Duration
Calories
Exercise
Mets
Intensity
Mon 01-23-2023
inactivity, sleeping
1.0
Lower
360
421
minutes
self care, grooming, sitting or standing
2.0
Lower
80
197
minutes
self care, talking and eating or eating
2.0
Lower
60
148
minutes
walking the dog
3.0
Lower
90
332
minutes
transportation, driving an automobile
2.5
Lower
50
154
minutes
occupation, walking on job, 3.0 mph
4.5
Moderate
30
166
minutes
occupation, standing tasks, light effort
3.0
Lower
330
1218
minutes
occupation, working as a cook or chef
2.5
Lower
170
523
minutes
home activities, cooking or food
2.5
Lower
45
138
minutes
miscellaneous, sitting, studying,
1.3
Lower
150
240
minutes
inactivity, sitting quietly and watching
1.3
Lower
75
120
minutes
3657
Total Calories (Very Active)
Duration
Calories
Exercise
Mets
Intensity
Tue 01-24-2023
inactivity, sleeping
1.0
Lower
390
456
minutes
self care, grooming, sitting or standing
2.0
Lower
75
185
minutes
self care, talking and eating or eating
2.0
Lower
80
197
minutes
miscellaneous, sitting, studying,
1.3
Lower
485
776
minutes
walking, to work or class
4.0
Moderate
50
246
minutes
transportation, driving an automobile
2.5
Lower
60
185
minutes
home activities, cleaning, general,
3.3
Lower
60
244
minutes
home activities, cooking or food
2.5
Lower
35
108
minutes
walking the dog
3.0
Lower
30
111
minutes
sports, frisbee playing, general
3.0
Lower
45
166
minutes
running, jog/walk combination (jogging
6.0
Higher
10
74
minutes
sports, frisbee, ultimate
8.0
Higher
60
591
minutes
running, on a track, team practice
10.0
Higher
10
123
minutes
inactivity, sitting quietly and watching
1.3
Lower
30
48
minutes
conditioning, stretching, mild
2.3
Lower
20
57
minutes
3564
Total Calories (Very Active)
Summary
Calories
Daily Average
3980
Your Daily Average put you in the Very Active activity level, and suggests 2862 Calories to maintain your
current weight.
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Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size
( 3403 g )
Amount per serving
Calories
2736
% Daily Value *
Total Fat
104g
117%
Saturated Fat
41g
143%
Fat
1g
Cholesterol
210mg
70%
Sodium
3190mg
139%
Total Carbohydrates
373g
95%
Dietary Fiber
18g
44%
Total Sugars
149g
Protein
85g
151%
Potassium
2511mg
Vitamin D
3mcg
Calcium
1341mg
Iron
14mg
* The % Daily Value tells you how much a nutrient in a
serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.
Trans
21%
134%
78%
97%
Added Sugar
0g
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MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see MyPlate.gov for more info).
Group
Percent
Amount
Dairy Intake
81 %
2.4
Dairy Recommendation
3.0
cup equivalent
cup equivalent
Protein Foods Intake
45 %
3.1
Protein Foods Recommendation
7.0
oz equivalent
oz equivalent
Vegetables Intake
49 %
1.7
Vegetables Recommendation
3.5
cup equivalent
cup equivalent
Fruits Intake
48 %
1.2
Fruits Recommendation
2.5
cup equivalent
cup equivalent
Grains Intake
92 %
9.2
Grains Recommendation
10.
oz equivalent
oz equivalent
Comparison
2800 Calorie Pattern
Make Half Your Grains Whole
Vary Your Vegetables
Oils & Empty Calories
Dark Green Vegetables
Orange Vegetables
Dry Beans & Peas
Starchy Vegetables
Other Vegetables
cups weekly
3.0
cups weekly
2.5
cups weekly
3.5
cups weekly
7.0
cups weekly
8.5
Aim for at least 5.0 oz equivalents whole grains a
day
Aim for 8.0 teaspoons of oils a day
Limit your extra fats & sugars to 426 Calories a
Intake vs. Recommendation
oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is 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.
*
*
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Food List Report
The Food List report displays a simple list of foods that you have entered, along with their calorie values.
Cals
Amount
Item
Sun 01-22-2023
298
oz
3.0
cream cheese (USDA)
190
ea
1.0
bagel, plain, 3", enriched (USDA)
2
cup
1.0
coffee, brewed, with tap water (USDA)
98
Tbs
2.0
sugar, white, granulated (USDA)
30
cup
0.25
milk, 2%, lactose free (FNDDS)
93
pouch
1.0
fruit snacks, Gushers (FNDDS)
101
cup
0.5
snack mix, Chex (USDA: General Mills)
127
fl-oz
16.0
sports drink, Cool Blue, G02 Perform (USDA: Gatorade)
0
fl-oz
16.0
water, municipal tap (USDA)
84
cup
0.5
applesauce, canned, sweetened (USDA)
70
cup
0.5
cereal, honey nut, Cheerios (USDA: General Mills)
447
oz
4.0
candy, Sour Patch Kids (FNDDS)
0
fl-oz
16.0
water, municipal tap (USDA)
105
ea
1.0
banana, fresh, medium, 7" to 7 7/8" (USDA)
210
sml
1.0
soft pretzel (USDA)
129
Tbs
2.0
salad dressing, ranch (USDA)
506
cup
2.0
macaroni & cheese, Easy Mac (FNDDS)
122
fl-oz
8.0
milk, 2%, lactose free (FNDDS)
152
fl-oz
12.0
soda, root beer (USDA)
2762
Day Total
Mon 01-23-2023
288
ea
1.0
bagel, cinnamon raisin, 4" (USDA)
30
cup
0.25
milk, 2%, lactose free (FNDDS)
98
Tbs
2.0
sugar, white, granulated (USDA)
4
fl-oz
12.0
coffee, brewed, with tap water (USDA)
198
oz
2.0
cream cheese (USDA)
420
oz
8.0
topping, white rice (Chipotle)
150
oz
4.0
topping, tofu, Sofritas (Chipotle)
540
oz
4.0
tortilla chips (Chipotle)
0
fl-oz
16.0
water, municipal tap (USDA)
12
fl-oz
8.3
energy drink, Red Bull, sugar free (USDA: Red Bull)
0
fl-oz
8.0
water, municipal tap (USDA)
423
oz
4.0
cheese, monterey jack, shredded (USDA)
221
oz
4.0
beef rib steak, broiled, lean, 1/8" trim (USDA)
0
fl-oz
48.0
water, municipal tap (USDA)
443
pce
10.0
chicken nuggets, 5 piece (USDA: Wendy's)
340
sml
1.0
french fries (USDA: Wendy's)
149
ea
1.0
frozen dessert, Frosty, junior (USDA: Wendy's)
154
cup
1.0
juice drink, cranberry apple (USDA)
3471
Day Total
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Tue 01-24-2023
5
fl-oz
16.0
coffee, brewed, with tap water (USDA)
98
Tbs
2.0
sugar, white, granulated (USDA)
105
ea
1.0
banana, fresh, medium, 7" to 7 7/8" (USDA)
122
fl-oz
8.0
milk, 2%, lactose free (FNDDS)
201
oz
10.0
yogurt, greek, vanilla, Chobani, nonfat (USDA: Chobani)
50
cup
0.5
mango, fresh, pieces (USDA)
191
Tbs
2.0
peanut butter, creamy (USDA)
30
cup
0.25
milk, 2%, lactose free (FNDDS)
474
cup
2.0
pasta, spaghetti, cooked, with salt, packed, enriched (USDA)
26
oz
4.0
spinach, fresh, leaf (USDA)
25
oz
4.0
mushrooms, portabella, fresh (USDA)
21
Tbs
1.0
cheese, parmesan, grated (USDA)
407
oz
2.0
butter, salted (USDA)
120
Tbs
2.0
pesto, basil, traditional (Classico)
0
fl-oz
16.0
water, municipal tap (USDA)
101
cup
0.5
snack mix, Chex (USDA: General Mills)
1975
Day Total
8209
Total
155
Item Average
Day Average
2736
1/26/23 3:19 PM
Page 25 of
25
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