1. Look at the Bar Graph report to obtain the information on the amounts of nutrients recommended (your DRI values) and the amount of nutrients you actually ate (your Intake values). Compare the two and write the difference in the last column. Label your numbers (grams, Calories, etc) Nutrient DRI Goals Intake (BE SURE TO LABEL (amount recommended) (amount eaten) (to the nearest 0.1) Calculate Amount Difference Mark a (+) if you ate more than the recommended or (-) if you ate less YOUR NUTRIENTS) Calories (Calories) Carbohydrate (gm) (range) Fat (gm) (range) Protein (gm) Saturated fat (gm) Dietary fiber (gm) Vitamin C (mg) Vitamin D (IU) Calcium (mg) Iron (mg) Sodium (mg) 3. 2. List any and all other (not stated above in #1) nutrients below 75% of the DRI goals (state "none" if applicable). List 2 things you can change to better meet the recommended levels of nutrients (be specific; for example, discuss which foods you might eat that contain a nutrient in which you are low).☐ Day(s): 2024 Apr 10 (All) Activity Level: Active BMI: 24.2 Weight Change: None (Strive for an Active activity level.) Nomal is 18.5 to 25. best not to exceed 2 lbs per week. Nutrient Value DRI Goal Percen 0 Basic Components Calories 1,984.00 2,193.0 90 % Calories from Fat 600.00 614.0 98 % Calories from SatFat 116.00 197.0 59 % Protein (g) 105.00 45.0* 233 % Protein (% Calories) 21.20 8.0* 265 % Carbohydrates (g) 255.00 302.0 84 % Carbohydrates (% Calories) 51.30 55.0 93 % Total Sugars (g) 86.40 ^ Added Sugar (g) 0.00 27.4- 0 % Dietary Fiber (g) 38.50 30.7 125 % Soluble Fiber (g) 4.13 InSoluble Fiber (g) 12.60 Fat (g) 66.70 68.2 98 % Fat (% Calories) 30.20 28.0 108 % Saturated Fat (g) 12.90 21.9~ 59 % Trans Fat (g) 1.00 Mono Fat (g) 23.40 24.4 96 % Poly Fat (g) 10.60 21.9 48 % Cholesterol (mg) 411.00 300.0~ 137 % Water (g) 600.00 2,700.0 22 % Vitamins Vitamin A - RAE (mcg) 1,274.00 700.0 182 % Vitamin B1 - Thiamin (mg) 0.90 1.1 82 % Vitamin B2 - Riboflavin 1.47 1.1 134 % Vitamin B3 - Niacin 14.60 14.0 105 % Vitamin B6 (mg) 1.91 1.3 147 % Vitamin B12 (mcg) 3.22 2.4 134 % Vitamin C (mg) 71.50 75.0 95% Vitamin D mcg (mcg) 4.48 15.0 30 % Vitamin E-a-Toco (mg) 18.70 15.0 125 % Folate - DFE (mcg) 210.00 400.0 52 % Minerals Calcium (mg) 1,445.00 1,000.0 Iron (mg) 16.80 Magnesium (mg) 422.00 18.0 320.0 145 % 93 % 132 % Phosphorus (mg) 1,234.00 Potassium (mg) 3,622.00 700.0 2,600.0 176 % 139 % Sodium (mg) 1,401.00 2,300.0~ 61 % Zinc (mg) 12.20 8.0 153 % Other Omega-3 (g) 0.50 + Omega-6 (g) 9.48 + Alcohol (g) 0.00 Caffeine (mg) 35.00 DRI Goal Key: 50 100 150 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. A Total Sugars includes those naturally occuring in food and added sugars. + There is no established recommendation for Omega-3 and Omega-6.

1. Look at the Bar Graph report to obtain the information on the amounts of nutrients recommended (your DRI values) and the amount of nutrients you actually ate (your Intake values). Compare the two and write the difference in the last column. Label your numbers (grams, Calories, etc) Nutrient DRI Goals Intake (BE SURE TO LABEL (amount recommended) (amount eaten) (to the nearest 0.1) Calculate Amount Difference Mark a (+) if you ate more than the recommended or (-) if you ate less YOUR NUTRIENTS) Calories (Calories) Carbohydrate (gm) (range) Fat (gm) (range) Protein (gm) Saturated fat (gm) Dietary fiber (gm) Vitamin C (mg) Vitamin D (IU) Calcium (mg) Iron (mg) Sodium (mg) 3. 2. List any and all other (not stated above in #1) nutrients below 75% of the DRI goals (state "none" if applicable). List 2 things you can change to better meet the recommended levels of nutrients (be specific; for example, discuss which foods you might eat that contain a nutrient in which you are low).☐ Day(s): 2024 Apr 10 (All) Activity Level: Active BMI: 24.2 Weight Change: None (Strive for an Active activity level.) Nomal is 18.5 to 25. best not to exceed 2 lbs per week. Nutrient Value DRI Goal Percen 0 Basic Components Calories 1,984.00 2,193.0 90 % Calories from Fat 600.00 614.0 98 % Calories from SatFat 116.00 197.0 59 % Protein (g) 105.00 45.0* 233 % Protein (% Calories) 21.20 8.0* 265 % Carbohydrates (g) 255.00 302.0 84 % Carbohydrates (% Calories) 51.30 55.0 93 % Total Sugars (g) 86.40 ^ Added Sugar (g) 0.00 27.4- 0 % Dietary Fiber (g) 38.50 30.7 125 % Soluble Fiber (g) 4.13 InSoluble Fiber (g) 12.60 Fat (g) 66.70 68.2 98 % Fat (% Calories) 30.20 28.0 108 % Saturated Fat (g) 12.90 21.9~ 59 % Trans Fat (g) 1.00 Mono Fat (g) 23.40 24.4 96 % Poly Fat (g) 10.60 21.9 48 % Cholesterol (mg) 411.00 300.0~ 137 % Water (g) 600.00 2,700.0 22 % Vitamins Vitamin A - RAE (mcg) 1,274.00 700.0 182 % Vitamin B1 - Thiamin (mg) 0.90 1.1 82 % Vitamin B2 - Riboflavin 1.47 1.1 134 % Vitamin B3 - Niacin 14.60 14.0 105 % Vitamin B6 (mg) 1.91 1.3 147 % Vitamin B12 (mcg) 3.22 2.4 134 % Vitamin C (mg) 71.50 75.0 95% Vitamin D mcg (mcg) 4.48 15.0 30 % Vitamin E-a-Toco (mg) 18.70 15.0 125 % Folate - DFE (mcg) 210.00 400.0 52 % Minerals Calcium (mg) 1,445.00 1,000.0 Iron (mg) 16.80 Magnesium (mg) 422.00 18.0 320.0 145 % 93 % 132 % Phosphorus (mg) 1,234.00 Potassium (mg) 3,622.00 700.0 2,600.0 176 % 139 % Sodium (mg) 1,401.00 2,300.0~ 61 % Zinc (mg) 12.20 8.0 153 % Other Omega-3 (g) 0.50 + Omega-6 (g) 9.48 + Alcohol (g) 0.00 Caffeine (mg) 35.00 DRI Goal Key: 50 100 150 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. A Total Sugars includes those naturally occuring in food and added sugars. + There is no established recommendation for Omega-3 and Omega-6.