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. 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. 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).☐