Energy: Profile

Dec 12, 2012
Scott Robles, scottr777@yahoo.com

Profile: Scottr28, 3 Day Average
Profile
Active Profile:
Height:
Weight:
Age:
BMI:
Gender:
Activity Level:
Smoker:
Strict Vegetarian/Vegan:
DRI Goals
Scottr28
5 ft. 7 inches
165.0 lbs.
18 years
25.8
Male
Active
No
No
Nutrient
DRI
Energy
Kilocalories
Protein
Carbohydrate
Fat, Total
3232 kcal
63.62 g
360.0 - 520.0 g
71.0 - 124.0 g
Daily requirement based on grams per kilogram of body weight

No recommendation
Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
< 32 g
*
*
*
< 300 mg
Less than 10% of calories

No recommendation
No recommendation
No recommendation
Less than 300mg recommended
Essential Fatty Acids

Omega-6 Linoleic
Omega-3 Linolenic
16 g
1.6 g
Carbohydrates
Dietary Fiber, Total
Sugar, Total
38 g
*
No recommendation
3.3 L
*
No recommendation
Other
Water
Alcohol
Vitamins
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate (DFE)
Vitamin C
Vitamin D (ug)
Vitamin A (RAE)
Vitamin A (IU)
Alpha-Tocopherol
1.2 mg
1.3 mg
16 mg
1.3 mg
2.4 g
400 g
75 mg
15 g
900 g
3000 IU
15 mg
DRI Adequate Intake
Minerals
Calcium
Iron
Magnesium
Potassium
Zinc
Sodium
1300 mg
11 mg
410 mg
4700 mg
11 mg
1500 mg
DRI Adequate Intake
DRI Adequate Intake

DRI Adequate Intake
Dec 12, 2012

Macronutrient Ranges for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Carbs
45%-65%
Protein
10%-35%
Fats
20%-35%
Alcohol
0%
Recommende
d
1,454-2,101 49%
kCal
323-1,131
25%
kCal
646-1,131
29%
kCal
0 kCal
0%
Yours
1,623 kCal
817 kCal
955 kCal
0 kCal
Dec 12, 2012

Fat Breakdown for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Source of Fat
* Transfat data is not yet reported by all sources and therefore may be
under-represented.
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
4%
15%
7%
0%
2%
Dec 12, 2012

Intake vs. Goals for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Nutrient
DRI
Intake
Kilocalories
3232 kcal
3,310.94 kcal
102%
Protein
Carbohydrate
Fat, Total
63.62 g
360.0 - 520.0 g
71.0 - 124.0 g
204.14 g
405.65 g
106.16 g
321%
Saturated Fat
< 32 g
14.03 g
44%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
55.41 g
27.54 g
0.02 g
357.95 mg
119%
Omega-6 Linoleic
16 g
19.85 g
124%
Omega-3 Linolenic
1.6 g
1.28 g
80%
Dietary Fiber, Total
38 g
51.6 g
136%
Sugar, Total
157.77 g
Water
3.3 L
5.55 L
Alcohol
0g
Thiamin
1.2 mg
2.87 mg
239%
Riboflavin
Niacin
1.3 mg
16 mg
4.28 mg
77.99 mg
329%
487%
Vitamin B6
Vitamin B12
Folate (DFE)
Vitamin C
Vitamin D (ug)
Vitamin A (RAE)
Vitamin A (IU)
Alpha-Tocopherol
1.3 mg
2.4 g
400 g
75 mg
15 g
900 g
3000 IU
15 mg
6.73 mg
11.56 g
644.35 g
80.99 mg
4.89 g
2,235.91 g
36,806.08 IU
34.83 mg
518%
482%
161%
108%
33%
248%
1,227%
232%
Calcium
1300 mg
1,142.03 mg
88%
Iron
Magnesium
Potassium
Zinc
Sodium
11 mg
410 mg
4700 mg
11 mg
1500 mg
25.58 mg
879.38 mg
5,806.68 mg
14.98 mg
1,020.48 mg
233%
214%
124%
136%
68%
Energy
Fat
Essential Fatty Acids

Carbohydrates
Other
168%
Vitamins
Minerals
Dec 12, 2012

MyPlate Analysis for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
9.1 oz. eq.
% Goal
91.4%
Vegetables
4.0 cup eq.
tips
0.8 cup eq.
20.6%
Fruits
2.5 cup eq.
tips
4.6 cup eq.
184%
Dairy
3.0 cup eq.
tips
2.5 cup eq.
83.3%
Protein Foods
7.0 oz. eq.
tips
24 oz. eq.
342.9%
177.8
27.4%
Empty Calories 648.0

Your results are based on a 3200 calorie pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly
Orange Vegetables = 2.0 cups weekly
Dry Beans &Peas = 3.0 cups weekly
Starchy Vegetables = 3.0 cups weekly
Other Vegetables = 6.5 cups weekly
Oils: Aim for 11.0 teaspoons
of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than
3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.
Dec 12, 2012

Intake Spreadsheet for Nov 06, 2012
Item Name
KELLOGG'S FROSTED
FLAKES Cereal
Milk, Non Fat Skim or
Fat Free
Apple, Medium
Meal
Breakfast
Quantity
2 cup(s)
Wt(g)
80
Kcal(kcal)
293.33
Breakfast
245
83.3
182
94.64
Water, Tap
Banana
Breakfast
Breakfast
8 fluid ounce(s) - 8 fl oz
is 1 cup
1 item(s) - 1 item is 1
medium apple (3 in.
diameter)
32 fluid ounce(s)
1 item(s) - Medium (7 in.
to 7 7/8 in. long)
32 fluid ounce(s)
2 cup(s)
948
118
0
105.02
948
656
0
498.56
8 ounce(s)
226.8
374.22
2 cup(s) - Seedless
32 fluid ounce(s)
1.5 cup(s)
302
948
292.5
208.38
0
324.67
8 ounce(s)
226.8
412.77
32 fluid ounce(s)
6 ounce(s) - 1 Serving
Per Container
1 cup(s) - slivered
1 item(s) - fruit without
skin and seeds
948
170
0
140
108
133.68
621
223.25
6,532.78
3,379.14
Carb(g)
72
Fat(g)
0
Sat Fat(g)
0
12.15
0.2
0.14
25.13
0
26.95
0
116.24
0.31
0
0.39
0
0.92
0.05
0
0.13
0
0.2
8.1
2.29
54.66
0
67.16
0.48
0
2.63
0.16
0
0.53
18.44
2.85
0
21
0
0
0
0
23.4
11.55
430.25
53.37
20.6
105.44
4.03
2.84
13.23
Breakfast
Water, Tap
Lunch
Potatoes, Sweet, Boiled, Lunch
Mashed
Chicken, Breast, Meat
Lunch
Only, Boneless, Skinless,
Roasted
Grapes, Red or Green
Lunch
Water, Tap
Dinner
Rice, Brown, Long Grain, Dinner
Cooked
Salmon, Atlantic, Wild, Dinner
Cooked, Dry Heat
Water, Tap
Snacks
CHOBANI Yogurt,
Snacks
Greek, Pomegranate
Almonds, Slivered
Snacks
Avocado, California
Snacks
Total
Item Name
Protein(g)
KELLOGG'S FROSTED 2.67
FLAKES Cereal
Milk, Non Fat Skim or 8.26
Fat Free
Apple, Medium
0.47
Water, Tap
0
Banana
1.29
Water, Tap
0
Potatoes, Sweet, Boiled, 8.99
Mashed
70.35
Roasted
2.17
Water, Tap
0
Rice, Brown, Long Grain, 7.55
Cooked
Salmon, Atlantic, Wild, 57.7
Cooked, Dry Heat
Water, Tap
0
CHOBANI Yogurt,
14
Greek, Pomegranate
Almonds, Slivered
22.92
Avocado, California
2.62
Total
198.98
Item Name
Mono Fat(g)
KELLOGG'S FROSTED 0
FLAKES Cereal
Fat Free
Apple, Medium
0.01
Water, Tap
0
Banana
0.04
Water, Tap
0
Potatoes, Sweet, Boiled, 0
Mashed
2.81
Roasted
0.02
Water, Tap
0
Cooked
Cooked, Dry Heat
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Pomegranate
Almonds, Slivered
33.36
Avocado, California
13.1
Total
56.47
Poly Fat(g)
0
Trans Fat(g)
0
Chol(mg)
0
0.01
4.9
0.09
0
0.09
0
0.4
0
0
0
0
0
0
0
0
0
0
1.75
192.78
0.14
0
0.94
0
0
0
0
0
0
7.38
161.03
0
0
0
0
0
0
13.04
2.43
26.27
0.02
0
0.02
0
0
358.7
Item Name
Omega-6(g)
KELLOGG'S FROSTED 0
FLAKES Cereal
Milk, Non Fat Skim or 0
Fat Free
Apple, Medium
0.08
Water, Tap
0
Banana
0.05
Water, Tap
0
Mashed
1.34
Roasted
0.11
Water, Tap
0
Cooked
Cooked, Dry Heat
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Pomegranate
Almonds, Slivered
13.03
Avocado, California
2.24
Total
18.65
Omega-3(g)
0
Diet Fiber(g)
2.67
Sugar(g)
29.33
12.47
0.02
0
0.03
0
0
4.37
0
3.07
0
16.4
18.91
0
14.43
0
37.65
0.07
0.03
0
0.04
2.72
0
5.26
46.75
0
1.02
0.86
0
0
0
0
0
19
0.01
0.17
1.22
13.18
9.09
56.75
4.2
0.4
184.18
Item Name
KELLOGG'S FROSTED
FLAKES Cereal
Fat Free
Apple, Medium
Water, Tap
Banana
Water, Tap
Potatoes, Sweet, Boiled,
Mashed
Water(L)
0
Alcohol(g)
0
Thiamin(mg)
1
Ribo(mg)
1.13
0.22
0.11
0.45
0.16
0.95
0.09
0.95
0.53
0
0
0
0
0
0.03
0
0.04
0
0.37
0.05
0
0.09
0
0.31
Item Name
Water(L)
KELLOGG'S FROSTED 0
FLAKES Cereal
Fat Free
0.15
Roasted
0.24
Water, Tap
0.95
Cooked
Cooked, Dry Heat
Water, Tap
0.95
CHOBANI Yogurt,
0
Greek, Pomegranate
Almonds, Slivered
0.01
Avocado, California
0.1
Total
5.63
Alcohol(g)
0
Thiamin(mg)
1
Ribo(mg)
1.13
0.11
0.45
0.16
0
0
0
0.21
0
0.28
0.21
0
0.07
0.62
1.1
0
0
0
0
0
0
0
0
0
0.23
0.1
3.14
1.1
0.19
4.7
Item Name
Niacin(mg)
FLAKES Cereal
Fat Free
Apple, Medium
0.17
Water, Tap
0
Banana
0.78
Water, Tap
0
Mashed
31.1
Roasted
0.57
Water, Tap
0
Cooked
Cooked, Dry Heat
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Pomegranate
Almonds, Slivered
3.66
Avocado, California
2.56
Total
83.25
Vit B6(mg)
1.33
Vit B12(g)
4
Fol (DFE)(g)
508
0.09
1.23
12.25
0.08
0
0.43
0
1.08
0
0
0
0
0
5.46
0
23.6
0
39.36
1.36
0.77
9.07
0.26
0
0.42
0
0
0
6.04
0
11.7
2.14
6.92
65.77
0
0
0
0
0
0
0.15
0.38
7.74
0
0
12.91
54
118.98
854.23
Item Name
Vit C(mg)
KELLOGG'S FROSTED 16
FLAKES Cereal
Fat Free
Apple, Medium
8.37
Water, Tap
0
Banana
10.27
Water, Tap
0
Mashed
0
Roasted
9.66
Water, Tap
0
Rice, Brown, Long Grain, 0
Cooked
Vit D (ug)(g)
2.58
Vit A (RAE)(g)
400.47
Vit A (IU)(IU)
1333.33
2.94
149.45
499.8
0
0
0
0
0
5.46
0
3.54
0
5162.72
98.28
0
75.52
0
103254.4
0.23
13.61
47.63
0
0
0
9.06
0
0
199.32
0
0
Item Name
KELLOGG'S FROSTED
FLAKES Cereal
Fat Free
Salmon, Atlantic, Wild,
Cooked, Dry Heat
Water, Tap
CHOBANI Yogurt,
Greek, Pomegranate
Almonds, Slivered
Avocado, California
Total
Vit C(mg)
16
Vit D (ug)(g)
2.58
Vit A (RAE)(g)
400.47
Vit A (IU)(IU)
1333.33
2.94
149.45
499.8
29.48
99.79
0
0
0
0
0
0
0
0
0
11.76
140.03
0
0
5.75
0
9.36
5,783.15
1.08
196.51
105,805.66
Item Name
Alpha-T(mg)
FLAKES Cereal
Fat Free
Apple, Medium
0.33
Water, Tap
0
Banana
0.12
Water, Tap
0
Mashed
0.61
Roasted
0.57
Water, Tap
0
Cooked
Salmon, Atlantic, Wild, 0
Cooked, Dry Heat
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Pomegranate
Almonds, Slivered
28.32
Avocado, California
2.63
Total
38.93
Calcium(mg)
0
Iron(mg)
12
Magn(mg)
5.6
298.9
0.07
26.95
10.92
28.44
5.9
28.44
177.12
0.22
0
0.31
0
4.72
9.1
9.48
31.86
9.48
118.08
34.02
2.36
65.77
30.2
28.44
29.25
1.09
0
1.23
21.14
9.48
125.77
34.02
2.34
83.91
28.44
150
0
0.36
9.48
0
285.12
17.38
1,186.59
4.02
0.82
29.52
289.44
38.77
854.32
Item Name
Potas(mg)
FLAKES Cereal
Fat Free
Apple, Medium
194.74
Water, Tap
9.48
Banana
422.44
Water, Tap
9.48
Mashed
580.6
Roasted
576.82
Water, Tap
9.48
Cooked
Cooked, Dry Heat
Water, Tap
9.48
CHOBANI Yogurt,
0
Greek, Pomegranate
Zinc(mg)
0.11
Sodium(mg)
373.33
1.03
102.9
0.07
0
0.18
0
1.31
1.82
28.44
1.18
28.44
177.12
2.27
167.83
0.21
0
1.84
6.04
28.44
14.62
1.86
127.01
0
0
28.44
75
Item Name
KELLOGG'S FROSTED
FLAKES Cereal
Fat Free
Almonds, Slivered
Avocado, California
Total
Potas(mg)
53.33
Zinc(mg)
0.11
Sodium(mg)
373.33
382.2
1.03
102.9
761.4
677.77
6,746.08
3.33
0.91
13.12
1.08
10.69
1,172.39
Item Name
Water, Tap
Fat Free
KELLOGG'S FROSTED
FLAKES Cereal
Apple, Medium
Meal
Breakfast
Breakfast
Banana
Breakfast
Breakfast
Breakfast
Water, Tap
Lunch
Salmon, Atlantic, Wild, Lunch
Cooked, Dry Heat
Rice, Brown, Long Grain, Lunch
Cooked
Lunch
Water, Tap
Dinner
Pasta, Spaghetti, Whole Dinner
Wheat, Cooked
Oil, Olive
Dinner
Dinner
Roasted
Almonds, Slivered
Snacks
Water, Tap
Snacks
CHOBANI Yogurt,
Snacks
Greek, Blueberry
Avocado, California
Snacks
Quantity
32 fluid ounce(s)
is 1 cup
2 cup(s)
Wt(g)
948
245
Kcal(kcal)
0
83.3
80
293.33
medium apple (3 in.
diameter)
to 7 7/8 in. long)
32 fluid ounce(s)
8 ounce(s)
182
94.64
118
105.02
948
226.8
0
412.77
2 cup(s)
390
432.9
2 cup(s) - Seedless
32 fluid ounce(s)
2.5 cup(s)
302
948
350
208.38
0
434
1 tablespoon(s)
8 ounce(s)
13.5
226.8
119.34
374.22
1 cup(s) - slivered
32 fluid ounce(s)
Per Container
0.22 item(s) - fruit
without skin and seeds
108
948
170
621
0
140
29.41
49.11
6,233.5
3,368.01
Total
Item Name
Protein(g)
Water, Tap
0
Fat Free
FLAKES Cereal
Apple, Medium
0.47
Banana
1.29
Water, Tap
0
Cooked, Dry Heat
Cooked
2.17
Water, Tap
0
Pasta, Spaghetti, Whole 18.65
Wheat, Cooked
Oil, Olive
0
70.35
Roasted
Almonds, Slivered
22.92
Water, Tap
0
CHOBANI Yogurt,
14
Greek, Blueberry
Avocado, California
0.58
Total
209.12
Carb(g)
0
12.15
Fat(g)
0
0.2
Sat Fat(g)
0
0.14
72
25.13
26.95
0
0
0.31
0.39
0
18.44
0.05
0.13
0
2.85
89.54
3.51
0.7
54.66
0
92.89
0.48
0
1.89
0.16
0
0.35
0
0
13.5
8.1
1.86
2.29
23.4
0
20
53.37
0
0
4.03
0
0
2.54
419.28
4.53
104.72
0.63
13.19
Item Name
Water, Tap
Poly Fat(g)
0
Trans Fat(g)
0
Chol(mg)
0
Mono Fat(g)
0

Fat Free
KELLOGG'S FROSTED 0
FLAKES Cereal
Apple, Medium
0.01
Banana
0.04
Water, Tap
0
Cooked, Dry Heat
Cooked
0.02
Water, Tap
0
Wheat, Cooked
Oil, Olive
9.85
2.81
Roasted
Almonds, Slivered
33.36
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Blueberry
Avocado, California
2.88
Total
56.68
0.01
4.9
0.09
0.09
0
7.38
0
0
0
0
0
0
0
161.03
1.26
0.14
0
0.75
0
0
0
0
0
0
1.42
1.75
0
0
0
192.78
13.04
0
0
0.02
0
0
0
0
0
0.53
26.46
0
0.02
0
358.7
Item Name
Omega-6(g)
Water, Tap
0
Fat Free
KELLOGG'S FROSTED 0
FLAKES Cereal
Apple, Medium
0.08
Banana
0.05
Water, Tap
0
Cooked, Dry Heat
Cooked
0.11
Water, Tap
0
Wheat, Cooked
Oil, Olive
1.32
1.34
Roasted
Almonds, Slivered
13.03
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Blueberry
Avocado, California
0.49
Total
18.84
Omega-3(g)
0
0
Diet Fiber(g)
0
0
Sugar(g)
0
12.47
2.67
29.33
0.02
0.03
0
0.86
4.37
3.07
0
0
18.91
14.43
0
0
0.05
7.02
1.37
0.03
0
0.04
2.72
0
15.75
46.75
0
2.8
0.1
0.07
0
0
0
0
0.01
0
0
13.18
0
0.5
4.2
0
20
0.04
1.24
2
51.27
0.09
150.35
Item Name
Water(L)
Water, Tap
0.95
Fat Free
KELLOGG'S FROSTED 0
FLAKES Cereal
Apple, Medium
0.16
Banana
0.09
Water, Tap
0.95
Cooked, Dry Heat
Alcohol(g)
0
0
Thiamin(mg)
0
0.11
Ribo(mg)
0
0.45
1.13
0
0
0
0
0.03
0.04
0
0.62
0.05
0.09
0
1.1
0.37
0.1
Item Name
Water(L)
Water, Tap
0.95
Fat Free
Cooked
0.24
Water, Tap
0.95
Wheat, Cooked
Oil, Olive
0
0.15
Roasted
Almonds, Slivered
0.01
Water, Tap
0.95
CHOBANI Yogurt,
0
Greek, Blueberry
Avocado, California
0.02
Total
5.33
Alcohol(g)
0
0
Thiamin(mg)
0
0.11
Ribo(mg)
0
0.45
0
0
0
0.21
0
0.38
0.21
0
0.16
0
0
0
0.16
0
0
0
0
0
0.23
0
0
1.1
0
0
0
0
0.02
3.17
0.04
4.42
Item Name
Niacin(mg)
Water, Tap
0
Fat Free
FLAKES Cereal
Apple, Medium
0.17
Banana
0.78
Water, Tap
0
Cooked, Dry Heat
Cooked
0.57
Water, Tap
0
Wheat, Cooked
Oil, Olive
0
31.1
Roasted
Almonds, Slivered
3.66
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Blueberry
Avocado, California
0.56
Total
81.69
Vit B6(mg)
0
0.09
Vit B12(g)
0
1.23
Fol (DFE)(g)
0
12.25
1.33
508
0.08
0.43
0
2.14
0
0
0
6.92
5.46
23.6
0
65.77
0.57
15.6
0.26
0
0.28
0
0
0
6.04
0
17.5
0
1.36
0
0.77
0
9.07
0.15
0
0
0
0
0
54
0
0
0.08
6.77
0
12.91
26.17
743.47
Item Name
Vit C(mg)
Water, Tap
0
Fat Free
KELLOGG'S FROSTED 16
FLAKES Cereal
Apple, Medium
8.37
Banana
10.27
Water, Tap
0
Cooked, Dry Heat
Cooked
9.66
Water, Tap
0
Pasta, Spaghetti, Whole 0
Wheat, Cooked
Oil, Olive
0
Vit D (ug)(g)
0
2.94
Vit A (RAE)(g)
0
149.45
Vit A (IU)(IU)
0
499.8
2.58
400.47
1333.33
0
0
0
0
5.46
3.54
0
29.48
98.28
75.52
0
99.79
0
0
0
9.06
0
0
199.32
0
10.5
Item Name
Vit C(mg)
Water, Tap
0
Fat Free
0
Roasted
Almonds, Slivered
0
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Blueberry
Avocado, California
2.59
Total
46.89
Vit D (ug)(g)
0
2.94
Vit A (RAE)(g)
0
149.45
Vit A (IU)(IU)
0
499.8
0.23
13.61
47.63
0
0
0
0
0
0
1.08
0
0
0
5.75
2.06
613.13
43.23
2,408.48
Item Name
Alpha-T(mg)
Water, Tap
0
Fat Free
FLAKES Cereal
Apple, Medium
0.33
Banana
0.12
Water, Tap
0
Cooked, Dry Heat
Cooked
0.57
Water, Tap
0
Wheat, Cooked
Oil, Olive
1.94
0.61
Roasted
Almonds, Slivered
28.32
Water, Tap
0
CHOBANI Yogurt,
0
Greek, Blueberry
Avocado, California
0.58
Total
33.73
Calcium(mg)
28.44
298.9
Iron(mg)
0
0.07
Magn(mg)
9.48
26.95
12
5.6
10.92
5.9
28.44
34.02
0.22
0.31
0
2.34
9.1
31.86
9.48
83.91
39
1.64
167.7
30.2
28.44
52.5
1.09
0
3.71
21.14
9.48
105
0.14
34.02
0.08
2.36
0
65.77
285.12
28.44
200
4.02
0
0
289.44
9.48
0
3.82
1,108.3
0.18
28
8.53
852.93
Item Name
Potas(mg)
Water, Tap
9.48
Fat Free
FLAKES Cereal
Apple, Medium
194.74
Banana
422.44
Water, Tap
9.48
Cooked, Dry Heat
Cooked
576.82
Water, Tap
9.48
Pasta, Spaghetti, Whole 154
Wheat, Cooked
Oil, Olive
0.14
580.6
Roasted
Almonds, Slivered
761.4
Zinc(mg)
0
1.03
Sodium(mg)
28.44
102.9
0.11
373.33
0.07
0.18
0
1.86
1.82
1.18
28.44
127.01
2.46
19.5
0.21
0
2.83
6.04
28.44
10.5
0
2.27
0.27
167.83
3.33
1.08
Item Name
Water, Tap
Fat Free
Water, Tap
CHOBANI Yogurt,
Greek, Blueberry
Avocado, California
Total
Potas(mg)
9.48
382.2
Zinc(mg)
0
1.03
Sodium(mg)
28.44
102.9
9.48
0
0
0
28.44
65
149.11
4,904.69
0.2
14.55
2.35
992.57
Item Name
Water, Tap
Fat Free
Oatmeal, Cooked with
Water
Apple, Medium
Meal
Breakfast
Breakfast
Banana
Breakfast
Breakfast
Breakfast
Salmon, Atlantic, Wild, Lunch

Cooked, Dry Heat
Water, Tap
Lunch
Rice, Brown, Long Grain, Lunch
Cooked
Avocado, California
Dinner
Water, Tap
and Skin, Boneless,
Roasted
Tomatoes, Red
Dinner
Dinner
Bread, Wheat
Water, Tap
Almonds, Slivered
CHOBANI Yogurt,
Greek, Pomegranate
Banana
Dinner
Snacks
Snacks
Snacks
Dinner
Snacks
Snacks
Quantity
32 fluid ounce(s)
is 1 cup
2 cup(s)
Kcal(kcal)
0
83.3
468
332.28
182
medium apple (3 in.
diameter)
1 item(s) - Medium (7 in. 118
to 7 7/8 in. long)
8 ounce(s)
226.8
94.64
32 fluid ounce(s)
2 cup(s)
948
390
0
432.9
0.22 item(s) - fruit

without skin and seeds
32 fluid ounce(s)
8 ounce(s)
29.41
49.11
948
226.8
0
446.79
4 slice(s) - slice,
thick/large (1/2" thick)
2 slice(s)
32 fluid ounce(s)
1 cup(s) - slivered
Per Container
2 cup(s) - Seedless
to 7 7/8 in. long)
108
19.44
50
948
108
170
135
0
621
140
302
118
208.38
105.02
6,534
3,185.65
Carb(g)
0
12.15
Fat(g)
0
0.2
Sat Fat(g)
0
0.14
56.16
7.11
1.45
25.13
26.95
0
0.31
0.39
18.44
0.05
0.13
2.85
0
89.54
0
3.51
0
0.7
2.54
0
0
4.53
0
17.64
0.63
0
4.97
4.2
24.73
0
23.4
21
0.22
1.72
0
53.37
0
0.03
0.4
0
4.03
0
54.66
26.95
367.43
0.48
0.39
108.32
0.16
0.13
15.67
Total
Item Name
Protein(g)
Water, Tap
0
Fat Free
Oatmeal, Cooked with 11.89
Water
Apple, Medium
0.47
Banana
1.29
Cooked, Dry Heat
Water, Tap
0
Cooked
Avocado, California
0.58
Water, Tap
0
67.59
and Skin, Boneless,
Roasted
Tomatoes, Red
0.95
Bread, Wheat
5.18
Water, Tap
0
Almonds, Slivered
22.92
CHOBANI Yogurt,
14
Greek, Pomegranate
2.17
Banana
1.29
Total
204.34
Wt(g)
948
245
105.02
412.77
Item Name
Mono Fat(g)
Water, Tap
0
Fat Free
Water
Apple, Medium
0.01
Banana
0.04
Cooked, Dry Heat
Water, Tap
0
Cooked
Avocado, California
2.88
Water, Tap
0
6.87
and Skin, Boneless,
Roasted
Tomatoes, Red
0.03
Bread, Wheat
0.32
Water, Tap
0
Almonds, Slivered
33.36
CHOBANI Yogurt,
0
Greek, Pomegranate
0.02
Banana
0.04
Total
53.06
Poly Fat(g)
0
0.01
Trans Fat(g)
0
0
Chol(mg)
0
4.9
2.62
0.09
0.09
7.38
0
0
0
0
0
161.03
0
1.26
0
0
0
0
0.53
0
3.76
0
0
0
0
0
190.51
0.09
0.8
0
13.04
0
0
0.01
0
0.02
0
0
0
0
0
0
0.14
0.09
29.91
0
0
0.04
0
0
356.44
Item Name
Omega-6(g)
Water, Tap
0
Fat Free
Water
Apple, Medium
0.08
Banana
0.05
Cooked, Dry Heat
Water, Tap
0
Cooked
Avocado, California
0.49
Water, Tap
0
3.2
and Skin, Boneless,
Roasted
Tomatoes, Red
0.09
Bread, Wheat
0.73
Water, Tap
0
Almonds, Slivered
13.03
CHOBANI Yogurt,
0
Greek, Pomegranate
0.11
Banana
0.05
Total
22.07
Omega-3(g)
0
0
Diet Fiber(g)
0
0
Sugar(g)
0
12.47
0.08
7.96
1.26
0.02
0.03
0.86
4.37
3.07
0
18.91
14.43
0
0
0.05
0
7.02
0
1.37
0.04
0
0.14
2
0
0
0.09
0
0
0
0.08
0
0.01
0
1.3
2.1
0
13.18
0
2.84
3.04
0
4.2
19
0.03
0.03
1.37
2.72
3.07
46.77
46.75
14.43
138.79
Item Name
Water, Tap
Fat Free
Oatmeal, Cooked with
Water
Apple, Medium
Banana
Salmon, Atlantic, Wild,
Cooked, Dry Heat
Water(L)
0.95
0.22
Alcohol(g)
0
0
Thiamin(mg)
0
0.11
Ribo(mg)
0
0.45
0.39
0.36
0.07
0.16
0.09
0.14
0
0
0
0.03
0.04
0.62
0.05
0.09
1.1
Item Name
Water(L)
Water, Tap
0.95
Fat Free
Water, Tap
0.95
Cooked
Avocado, California
0.02
Water, Tap
0.95
0.14
and Skin, Boneless,
Roasted
Tomatoes, Red
0.1
Bread, Wheat
0.02
Water, Tap
0.95
Almonds, Slivered
0.01
CHOBANI Yogurt,
0
Greek, Pomegranate
0.24
Banana
0.09
Total
5.69
Alcohol(g)
0
0
Thiamin(mg)
0
0.11
Ribo(mg)
0
0.45
0
0
0
0.37
0
0.1
0
0
0
0.02
0
0
0.04
0
0.27
0
0
0
0
0
0.04
0.23
0
0.23
0
0.02
0.14
0
1.1
0
0
0
0
0.21
0.04
2.3
0.21
0.09
3.72
Item Name
Niacin(mg)
Water, Tap
0
Fat Free
Water
Apple, Medium
0.17
Banana
0.78
Cooked, Dry Heat
Water, Tap
0
Cooked
Avocado, California
0.56
Water, Tap
0
28.83
and Skin, Boneless,
Roasted
Tomatoes, Red
0.64
Bread, Wheat
2.97
Water, Tap
0
Almonds, Slivered
3.66
CHOBANI Yogurt,
0
Greek, Pomegranate
0.57
Banana
0.78
Total
69.05
Vit B6(mg)
0
0.09
Vit B12(g)
0
1.23
Fol (DFE)(g)
0
12.25
0.02
28.08
0.08
0.43
2.14
0
0
6.92
5.46
23.6
65.77
0
0.57
0
0
0
15.6
0.08
0
1.27
0
0
0.73
26.17
0
9.07
0.09
0.05
0
0.15
0
0
0
0
0
0
16.2
49.5
0
54
0
0.26
0.43
5.67
0
0
8.87
6.04
23.6
335.35
Item Name
Vit C(mg)
Water, Tap
0
Fat Free
Oatmeal, Cooked with 0
Water
Apple, Medium
8.37
Banana
10.27
Cooked, Dry Heat
Water, Tap
0
Cooked
Avocado, California
2.59
Water, Tap
0
0
Vit D (ug)(g)
0
2.94
Vit A (RAE)(g)
0
149.45
Vit A (IU)(IU)
0
499.8
0
0
0
5.46
3.54
29.48
98.28
75.52
99.79
0
0
0
0
0
0
0
0
0.23
2.06
0
63.5
43.23
0
210.92
Item Name
Water, Tap
Fat Free
and Skin, Boneless,
Roasted
Tomatoes, Red
Bread, Wheat
Water, Tap
Almonds, Slivered
CHOBANI Yogurt,
Greek, Pomegranate
Banana
Total
Vit C(mg)
0
0
Vit D (ug)(g)
0
2.94
Vit A (RAE)(g)
0
149.45
Vit A (IU)(IU)
0
499.8
14.8
0.1
0
0
0
0
0
0
0
0
45.36
0
0
0
0
899.64
1
0
1.08
0
9.66
10.27
56.05
0
0
3.17
9.06
3.54
311.46
199.32
75.52
2,204.11
Item Name
Alpha-T(mg)
Water, Tap
0
Fat Free
Water
Apple, Medium
0.33
Banana
0.12
Cooked, Dry Heat
Water, Tap
0
Cooked
Avocado, California
0.58
Water, Tap
0
0.61
and Skin, Boneless,
Roasted
Tomatoes, Red
0.58
Bread, Wheat
0.09
Water, Tap
0
Almonds, Slivered
28.32
CHOBANI Yogurt,
0
Greek, Pomegranate
0.57
Banana
0.12
Total
31.84
Calcium(mg)
28.44
298.9
Iron(mg)
0
0.07
Magn(mg)
9.48
26.95
42.12
4.21
126.36
10.92
5.9
34.02
0.22
0.31
2.34
9.1
31.86
83.91
28.44
39
0
1.64
9.48
167.7
3.82
28.44
31.75
0.18
0
2.43
8.53
9.48
61.24
10.8
69
28.44
285.12
150
0.29
1.76
0
4.02
0.36
11.88
23
9.48
289.44
0
30.2
5.9
1,131.21
1.09
0.31
19.21
21.14
31.86
930.89
Item Name
Potas(mg)
Water, Tap
9.48
Fat Free
Water
Apple, Medium
194.74
Banana
422.44
Cooked, Dry Heat
Water, Tap
9.48
Cooked
Avocado, California
149.11
Water, Tap
9.48
555.65
and Skin, Boneless,
Roasted
Tomatoes, Red
255.96
Bread, Wheat
91
Zinc(mg)
0
1.03
Sodium(mg)
28.44
102.9
4.68
18.72
0.07
0.18
1.86
1.82
1.18
127.01
0
2.46
28.44
19.5
0.2
0
2.31
2.35
28.44
161.03
0.18
0.59
5.4
259.5
Item Name
Water, Tap
Fat Free
Water, Tap
Almonds, Slivered
CHOBANI Yogurt,
Greek, Pomegranate
Banana
Total
Potas(mg)
9.48
382.2
Zinc(mg)
0
1.03
Sodium(mg)
28.44
102.9
9.48
761.4
0
0
3.33
0
28.44
1.08
75
576.82
422.44
5,769.27
0.21
0.18
17.28
6.04
1.18
896.47
Dec 12, 2012

Energy Balance for Nov 06, 2012, Nov 07, 2012, Nov 08, 2012
Date
Nov 06, 2012
Nov 07, 2012
Nov 08, 2012
Total:
kCal Consumed
3379
3367
3185
9931
kCal Burned
1975
1975
1975
5925
Net kCal
1404
1392
1210
4006
kCal
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
3232
3310
1975
1335

Energy: Profile

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Dec 12, 2012

Scott Robles, scottr777@yahoo.com

Daily requirement based on grams per kilogram of body weight

Less than 10% of calories

Essential Fatty Acids

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Dec 12, 2012

Dec 12, 2012

Dec 12, 2012

Dietary Fiber, Total

Essential Fatty Acids

Dec 12, 2012

4.0 cup eq.

0.8 cup eq.

2.5 cup eq.

4.6 cup eq.

3.0 cup eq.

2.5 cup eq.

7.0 oz. eq.

Empty Calories 648.0

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

Orange Vegetables = 2.0 cups weekly

Dry Beans &Peas = 3.0 cups weekly

Starchy Vegetables = 3.0 cups weekly

Other Vegetables = 6.5 cups weekly

Oils: Aim for 11.0 teaspoons

Dec 12, 2012

Intake Spreadsheet for Nov 06, 2012

Intake Spreadsheet for Nov 07, 2012

Milk, Non Fat Skim or 0.05

Intake Spreadsheet for Nov 08, 2012

Salmon, Atlantic, Wild, Lunch

0.22 item(s) - fruit

Dec 12, 2012

Daily Caloric Summary

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