SandersA 3DAPD

Nov 25, 2012
Andrew Sanders, andrew.sanders810@gmail.com

Profile: ASanders1529, 3 Day Average
Profile
Active Profile:
ASanders1529
Height:
6 ft. 1 inches
Weight:
180.0 lbs.
Age:
18 years
BMI:
23.7
Gender:
Male
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2447 kcal
Protein
69.4 g
Carbohydrate
270.0 - 390.0 g
Fat, Total
53.0 - 93.0 g
No recommendation
Saturated Fat
< 24 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
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
16 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
Nov 25, 2012

Nutrient
Sugar, Total
DRI
*
No recommendation
Other
Water
3.3 L
Alcohol
No recommendation
Vitamins
Thiamin
1.2 mg
Riboflavin
1.3 mg
Niacin
16 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
75 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
900 g
Vitamin A (IU)
3000 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1300 mg
Iron
11 mg
Magnesium
410 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 25, 2012

Macronutrient Ranges for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,101-1,591 kCal
10%-35%
245-856 kCal
20%-35%
489-856 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
60%
16%
27%
0%
1,453 kCal
396 kCal
656 kCal
0 kCal
DA Plus 10 Page: 3
Nov 25, 2012

Fat Breakdown for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Source of Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
0%
5%
25%
50%
75%
100%
9%
7%
0%
6%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 25, 2012

Intake vs. Goals for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2447 kcal
2,434.52 kcal
Protein
69.4 g
99.03 g
Carbohydrate
270.0 - 390.0 363.19 g

g
53.0 - 93.0 g 72.88 g
Fat, Total
99%
143%
Fat
Saturated Fat
< 24 g
13.26 g
55%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
24.91 g
19.13 g
0.01 g
266.16 mg
Omega-6 Linoleic
16 g
16.12 g
101%
Omega-3 Linolenic
1.6 g
1.64 g
103%
Dietary Fiber, Total
38 g
36.99 g
Sugar, Total
136.26 g
Water
3.3 L
3.32 L
Alcohol
0g
Thiamin
1.2 mg
2.32 mg
193%
Riboflavin
1.3 mg
2.95 mg
227%
Niacin
16 mg
23.47 mg
147%
Vitamin B6
1.3 mg
2.55 mg
196%
Vitamin B12
2.4 g
6.61 g
275%
Folate (DFE)
400 g
894.65 g
224%
Vitamin C
75 mg
211.57 mg
282%
Vitamin D (ug)
15 g
16.82 g
112%
Vitamin A (RAE)
900 g
1,338.03 g
149%
Vitamin A (IU)
3000 IU
19,402.26 IU
647%
Alpha-Tocopherol
15 mg
15.21 mg
101%
Calcium
1300 mg
1,495.38 mg
115%
Iron
11 mg
22.63 mg
206%
Magnesium
410 mg
512.54 mg
125%
Potassium
4700 mg
4,394.94 mg
89%
Essential Fatty Acids
Carbohydrates
97%
Other
101%
Vitamins
Minerals
94%
DA Plus 10 Page: 5
Nov 25, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
11 mg
11.55 mg
105%
Sodium
1500 mg
2,438.49 mg
163%
DA Plus 10 Page: 6
Nov 25, 2012

MyPlate Analysis for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Grains
Goal*
9.0 oz. eq.
tips
Actual
9 oz. eq.
% Goal
100.4%
Vegetables
3.5 cup eq.
tips
3.5 cup eq.
100.2%
Fruits
2.0 cup eq.
tips
2 cup eq.
100.8%
Dairy
3.0 cup eq.
tips
3 cup eq.
99.5%
Protein Foods
6.5 oz. eq.
tips
7.8 oz. eq.
120.2%
246.7
60.2%
Empty Calories
410.0
Your results are based on a 2447 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.5 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 8.0 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.
DA Plus 10 Page: 7
Nov 25, 2012

Intake Spreadsheet for Oct 23, 2012

Item Name
Milk, Non Fat Skim or Fat Free
THREE SISTERS Oatmeal, Plain Grain
Meal
Breakfast
Breakfast
Eggs, Scrambled
Bagel, Plain, Enriched, Toasted
Breakfast
Breakfast
Oil, Sunflower (< 60% Linoleic)

Broccoli
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
Quantity
2 cup(s)
1.5 item(s) - 1
item is 1 pouch
0.25 cup(s)
2 item(s) - bagel
(4" dia)
2 tablespoon(s)
1.5 cup(s) Chopped
1 cup(s)
0.5 item(s)
1.2 cup(s)
16 fluid ounce(s)
1.5 cup(s)
1.65 cup(s)
Wt(g)
490
63
Kcal(kcal)
166.6
240
54.18
166
77.93
478.08
27.2
136.5
240.45
46.41
180
150
287.59
474
367.5
272.25
41.4
377
277.11
0
124.95
318.53
124
474
240
125.24
0
127.2
37.75
26.05
0
307.31
0
60.58
3,034.84
Sat Fat(g)
0.27
0
1.63
0.47
2.75
0.05
0.08
7.5
0.79
0
0.21
0.05
0.24
0
0.09
0.02
17.04
Spinach, Chopped, Boiled, Drained

JOHNNY ROCKETS Sandwich, Tuna Melt
Fruit Salad
Water, Tap
Rice, White, Long Grain, Enriched, Instant,
Boiled
Spaghetti, with Tomato Sauce, Meatless
Water, Tap
Tangerine
Dinner
Dinner
Snacks
Grapes, Red or Green
Snacks
Water, Tap
Chips, Potato, Salted
Water, Tap
Oil, Flaxseed with Added Sliced Flaxseed
Snacks
Snacks
Snacks
Snacks
0.5 cup(s)
16 fluid ounce(s)
2 item(s) - large
(2-3/4" dia)
0.25 cup(s) Seedless
16 fluid ounce(s)
2 ounce(s)
16 fluid ounce(s)
6.9 gram(s)
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Protein(g)
16.51
9
6.52
18.49
0
3.85
5.35
24
2.69
0
12.38
5.94
Carb(g)
24.3
42
0.76
94.8
0
9.06
6.75
20
69.22
0
18.23
68.33
474
56.7
474
6.9
4,555.57
Fat(g)
0.39
4.5
5.42
2.86
27.2
0.51
0.47
22.5
1.67
0
0.29
1.36
3.96
0
1.94
0.27
114.66
23.37
0
32.02
6.83
444.52
1.65
0
0.74
0.06
97.09
DA Plus 10 Page: 8
Nov 25, 2012

Item Name
Water, Tap
Water, Tap
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Water, Tap
Water, Tap
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Protein(g)
0
3.72
0
0.03
114.66
Mono Fat(g)
0.11
1.5
2.16
0.69
12.35
0.02
0.01
0
0.36
0
0.08
0.2
Carb(g)
0
28.81
0
0.03
444.52
Poly Fat(g)
0.01
1.5
0.78
1.57
10.91
0.05
0.2
0
0.17
0
0.01
0.05
Fat(g)
0
20.64
0
6.83
97.09
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
Sat Fat(g)
0
2.28
0
0.62
17.04
Chol(mg)
9.8
0
211.21
0
0
0
0
55
4.03
0
7.35
0
0.56
0
0.14
0
0
9.07
0
1.42
28.69
Omega-6(g)
0.01
0
0.67
1.38
10.83
0.02
0.03
0
0.11
0
0.01
0.05
0.6
0
0.16
0.02
0
9.07
0
4.48
29.56
Omega-3(g)
0
0
0.02
0.18
0.05
0.03
0.17
0
0.05
0
0
0
0
0
0
0
0
0.03
0
0.01
0.04
Diet Fiber(g)
0
6
0
4.32
0
3.55
4.32
1.5
5.74
0
0
1.63
0
0
0
0
0
0
0
0
287.38
Sugar(g)
24.94
0
0.76
9.66
0
2.32
0.77
3
55.9
0
18.71
0
0.56
0
0.12
0.01
23.87
0.04
0
0.04
0
4.06
2.11
0
4.32
0.34
36.32
3.6
0
25.39
5.84
151.1
DA Plus 10 Page: 9
Nov 25, 2012

Item Name
Water, Tap
Water, Tap
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Water, Tap
Water, Tap
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Omega-6(g)
0
8.97
0
1.09
23.87
Water(L)
0.45
0
0.04
0.05
0
0.12
0.16
0
0.23
0.47
0.33
0.2
Omega-3(g)
0
0.1
0
3.38
4.06
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
0
2.49
0
0
36.32
Thiamin(mg)
0.22
0
0.03
1
0
0.1
0.17
0
0.16
0
0.17
0.2
Sugar(g)
0
0.21
0
0
151.1
Ribo(mg)
0.89
0
0.24
0.45
0
0.16
0.42
0
0.13
0
0.67
0.02
0.09
0.47
0.2
0.03
0.47
0
0.47
0
3.8
Niacin(mg)
0.46
0
0.04
7.26
0
0.87
0.88
0
1.39
0
0.35
4.73
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.18
0
0.07
0.12
0
0.24
0.44
0
0.32
0
0.14
0.14
0.16
0
0.14
0.03
0
0.04
0
0
2.41
Vit B12(g)
2.45
0
0.58
0
0
0
0
0
0.02
0
1.84
0
0.09
0
0.09
0.03
0
0.13
0
0
3.32
Fol (DFE)(g)
24.5
0
23.82
336.98
0
86
262.8
0
28.66
0
18.37
321.25
1.71
0
0.9
0.07
21.04
0.09
0
0.19
0.03
2.36
0
0
0
0
4.89
86.8
0
38.4
0.75
1,270.87
DA Plus 10 Page: 10
Nov 25, 2012

Item Name
Water, Tap
Water, Tap
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Water, Tap
Water, Tap
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Niacin(mg)
0
2.37
0
0
21.04
Vit C(mg)
0
0
0
0
0
121.76
17.64
0
20.75
0
0
0
Vit B6(mg)
0
0.41
0
0
2.36
Vit D (ug)(g)
5.88
0
0.73
0
0
0
0
0
0
0
4.41
0
Vit B12(g)
0
0
0
0
4.89
Vit A (RAE)(g)
298.9
0
0
0
0
42.31
943.2
0
0
0
224.17
0
Fol (DFE)(g)
0
42.53
0
0
1,270.87
Vit A (IU)(IU)
999.6
0
278.27
0
0
850.39
18865.8
200
484.51
0
749.7
0
4.71
0
64.08
1.21
0
10.55
0
0
240.69
Alpha-T(mg)
0.05
0
0.55
0.2
11.17
1.06
3.74
0
0.62
0
0.04
0.03
0
0
0
0
0
0
0
0
11.02
Calcium(mg)
597.8
30
35.67
164.34
0
64.16
244.8
180
41.37
14.22
448.35
21.78
21.08
0
81.6
1.13
0
0
0
0
1,612.4
Iron(mg)
0.15
2.7
0.92
7.47
0.01
1
6.43
2.07
1.25
0
0.11
4.82
268.45
0
1634.4
24.92
0
0
0
0
24,356.05
Magn(mg)
53.9
90
6.82
39.84
0
28.67
156.6
0
42.3
4.74
40.43
13.61
1.23
0
0.48
0.07
23.11
17.36
14.22
88.8
3.78
2,009.3
1.34
0
0.36
0.14
29.69
22.32
4.74
28.8
2.64
585.6
DA Plus 10 Page: 11
Nov 25, 2012

Item Name
Water, Tap
Water, Tap
Item Name
Eggs, Scrambled
Broccoli
Fruit Salad
Water, Tap
Boiled
Water, Tap
Tangerine
Water, Tap
Water, Tap
Alpha-T(mg)
0
3.82
0
0.05
23.11
Potas(mg)
764.4
240
78.59
141.1
0
431.34
838.8
0
609.72
4.74
573.3
24.5
Calcium(mg)
14.22
13.61
14.22
0.62
2,009.3
Zinc(mg)
2.06
0
0.59
2.16
0
0.56
1.37
0
0.43
0
1.54
1.33
Iron(mg)
0
0.91
0
0.02
29.69
Sodium(mg)
205.8
120
217.82
796.8
0
45.05
126
724
30.74
14.22
154.35
10.89
193.44
4.74
398.4
72.1
4.74
931.01
4.74
2.14
5,317.81
0.45
0
0.17
0.03
0
1.36
0
0.02
12.06
241.8
14.22
4.8
0.75
14.22
272.16
14.22
0.41
3,008.26
Magn(mg)
4.74
39.69
4.74
1.04
585.6
DA Plus 10 Page: 12
Nov 25, 2012


Item Name
Meal
Breakfast
Banana
Breakfast
Breakfast
KELLOGG'S APPLE JACKS Cereal

Water, Tap
Banana
Breakfast
Lunch
Lunch
Quantity
16 fluid ounce(s)
- 8 fl oz is 1 cup
0.5 item(s) large (8" to 87/8" long)
1.5 item(s) - 1
item is 1 pouch
1.5 cup(s)
16 fluid ounce(s)
0.5 item(s) large (8" to 87/8" long)
0.5 cup(s)
0.5 item(s)
2 ounce(s) - 0.5
cup
16 fluid ounce(s)
1 ounce(s)
Wt(g)
490
Kcal(kcal)
166.6
68
60.52
63
240
42
474
68
150
0
60.52
119.83
46.5
56.7
115.46
165.07
210.35
474
28.35
0
91.29
173
160.89
320
490
249.6
166.6
474
122.5
0
128.62
26
151.06
50
0
2,166.59
Sat Fat(g)
0.27
0.08
0
0
0
0.08
0.33
1.43
0.16
0
2.76
8.92
Fruit Salad
Sandwich, Peanut Butter and Jelly
Pasta, Macaroni, Enriched, Dry
Lunch
Lunch
Dinner
Water, Tap
Beef, Short Loin, T-Bone Steak, Choice,
Separable Lean and Fat, 1/4'' Fat, Broiled
Potatoes, Baked
Dinner
Dinner
Peas, Green, Frozen, Boiled, Drained

Dinner
Dinner
Water, Tap
Yogurt, Fruit, Low Fat (11 grams protein per 8
ounces)
Cashews, Oil Roasted, with Salt Added
Snacks
Snacks
ROLD GOLD Pretzels, Classic Style Sticks

Water, Tap
Snacks
Snacks
0.2 cup(s) Whole and

halves
0.5 ounce(s)
8 fluid ounce(s)
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Protein(g)
16.51
0.74
9
1.5
0
0.74
1.12
5.15
7.39
0
6.46
Carb(g)
24.3
15.53
42
37.5
0
15.53
28.84
20.97
42.34
0
0
14
237
3,786.88
Fat(g)
0.39
0.22
4.5
0.75
0
0.22
0.7
7.35
0.86
0
7.07
97.27
375.67
37.69
Dinner
Snacks
1 item(s) Medium potato

(2-1/4 in. to 31/4 in. diameter)
2 cup(s)
16 fluid ounce(s)
- 8 fl oz is 1 cup
16 fluid ounce(s)
0.5 cup(s)
DA Plus 10 Page: 13
Nov 25, 2012

Item Name
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Protein(g)
4.32
16.48
16.51
0
5.95
Carb(g)
36.59
45.63
24.3
0
22.78
Fat(g)
0.22
0.86
0.39
0
1.73
Sat Fat(g)
0.06
0.16
0.27
0
1.11
4.38
1
0
97.27
Mono Fat(g)
0.11
0.02
1.5
0.22
0
0.02
0.15
3.24
0
0
3.2
7.84
11.5
0
375.67
Poly Fat(g)
0.01
0.05
1.5
0.31
0
0.05
0.07
2.2
0.32
0
0.25
12.42
0
0
37.69
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
2.2
0
0
8.92
Chol(mg)
9.8
0
0
0
0
0
1.68
0
0
0
19.28
0.01
0.08
0.11
0
0.47
0.1
0.41
0.01
0
0.05
0
0
0
0
0
0
0
9.8
0
7.35
6.74
0
0
15.87
Omega-6(g)
0.01
0.03
0
0.3
0
0.03
0.05
2.16
0.31
0
0.16
2.22
0
0
7.57
Omega-3(g)
0
0.02
0
0.01
0
0.02
0.02
0.05
0
0
0.08
0
0
0
0
Diet Fiber(g)
0
1.77
6
4.5
0
1.77
2.39
1.44
1.81
0
0
0
0
0
47.91
Sugar(g)
24.94
8.32
0
18
0
8.32
23.29
5.09
1.51
0
0
5.7
0.34
42.45
152.02
DA Plus 10 Page: 14
Nov 25, 2012

Item Name
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Omega-6(g)
0.07
0.34
0.01
0
0.03
Omega-3(g)
0.02
0.08
0
0
0.01
Diet Fiber(g)
3.81
17.6
0
0
0
Sugar(g)
2.04
14.88
24.94
0
18.89
2.2
0
0
5.7
Water(L)
0.45
0.05
0
0
0.47
0.05
0.09
0.01
0.01
0.47
0.01
0.02
0
0
0.34
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0.86
0.5
0
42.45
Thiamin(mg)
0.22
0.02
0
0.56
0
0.02
0.06
0.13
0.51
0
0.03
1.3
0.5
0
152.02
Ribo(mg)
0.89
0.05
0
0.64
0
0.05
0.06
0.1
0.23
0
0.06
0.13
0.25
0.45
0.47
0.09
0
0
0
0
0
0.11
0.91
0.22
0
0.05
0.08
0.32
0.89
0
0.24
0
0
0.24
3.25
Niacin(mg)
0.46
0.45
0
7.5
0
0.45
0.58
2.83
4.07
0
1.1
0
0
0
0
Vit B6(mg)
0.18
0.25
0
0.75
0
0.25
0.14
0.08
0
0
0.09
0.09
0.08
0
3.01
Vit B12(g)
2.45
0
0
2.25
0
0
0.01
0
0
0
0.6
0.06
0.09
0
3.75
Fol (DFE)(g)
24.5
13.6
0
276.78
0
13.6
11.94
55.33
221.69
0
1.98
26.06
2.96
8.39
899.93
DA Plus 10 Page: 15
Nov 25, 2012

Item Name
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Niacin(mg)
2.44
4.74
0.46
0
0.13
Vit B6(mg)
0.54
0.36
0.18
0
0.06
Vit B12(g)
0
0
2.45
0
0.64
Fol (DFE)(g)
48.44
188.8
24.5
0
12.25
0.45
0.4
0
26.06
Vit C(mg)
0
5.92
0
22.5
0
5.92
8.65
0.05
0
0
0
0.08
0
0
2.96
Vit D (ug)(g)
5.88
0
0
1.5
0
0
0
0
0
0
0
0
0
0
8.39
Vit A (RAE)(g)
298.9
2.04
0
220.25
0
2.04
0
0
0
0
0
6.5
0
0
899.93
Vit A (IU)(IU)
999.6
43.52
0
750
0
43.52
201.88
1.25
0
0
0
16.61
31.68
0
0
0.86
0
0
5.88
0
0
1.73
336
298.9
0
0
17.3
6720
999.6
0
73.5
0.08
0
0
92.25
Alpha-T(mg)
0.05
0.07
0
0.05
0
0.07
0.26
1.01
0.06
0
0.06
0
0
0
13.26
Calcium(mg)
597.8
3.4
30
0
14.22
3.4
17.24
46.97
11.91
14.22
2.27
0
0
0
1,159.86
Iron(mg)
0.15
0.18
2.7
6.75
0
0.18
0.52
1.25
1.87
0
0.85
0
0
0
9,850.17
Magn(mg)
53.9
18.36
90
8.82
4.74
18.36
17.62
28.36
30.05
4.74
5.95
2.08
1,681.5
23.71
555.34
DA Plus 10 Page: 16
Nov 25, 2012

Item Name
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Item Name
Banana
Water, Tap
Banana
Fruit Salad
Water, Tap
Potatoes, Baked
Water, Tap
ounces)
Water, Tap
Alpha-T(mg)
0.07
0.1
0.05
0
0
Calcium(mg)
25.95
76.8
597.8
14.22
207.02
Iron(mg)
1.87
4.86
0.15
0
0.09
Magn(mg)
48.44
70.4
53.9
4.74
19.6
0.24
0
0
2.08
Potas(mg)
764.4
243.44
240
52.5
4.74
243.44
254.05
99.04
126.44
4.74
77.96
11.18
0
7.11
1,681.5
Zinc(mg)
2.06
0.1
0
2.25
0
0.1
0.18
0.56
0.8
0
1.19
1.57
0.72
0
23.71
Sodium(mg)
205.8
0.68
120
195
14.22
0.68
12.81
246.45
3.4
14.22
19.28
70.98
4
2.37
555.34
925.55
352
764.4
4.74
264.6
0.62
2.14
2.06
0
1
17.3
230.4
205.8
14.22
79.62
164.32
0
2.37
4,588.73
1.39
0
0
14.46
80.08
290
7.11
1,757.07
DA Plus 10 Page: 17
Nov 25, 2012


Item Name
Meal
Breakfast
Eggs, Scrambled
Breakfast
Breakfast
Breakfast

Fruit Salad
Carrots
Breakfast
Lunch
Lunch
Lunch
Quantity
0.5 item(s) bagel (4" dia)
0.5 cup(s)
3 fluid ounce(s)
- 8 fl oz is 1 cup
0.25 cup(s) Seedless
2 tablespoon(s)
1 item(s)
1 cup(s)
1 cup(s) - Strips
or slices
16 fluid ounce(s)
1 cup(s) - cup,
cooked
1.5 cup(s)
1.5 cup(s) Chopped
2 cup(s)
1 fluid ounce(s)
- 8 fl oz is 1 cup
16 fluid ounce(s)
0.25 cup(s)
Water, Tap
Salmon, Chinook, Smoked
Lunch
Dinner
Rice, Brown, Long Grain, Cooked

Broccoli
Dinner
Dinner
Brussels Sprouts
Dinner
Dinner
Water, Tap
ounces)
Apple, Medium
Dinner
Snacks
Water, Tap
BACK TO NATURE Nuts, Walnuts,
Unroasted, Unsalted
Water, Tap
Snacks
Snacks
0.5 item(s) - 1
item is 1
medium apple
(3 in. diameter)
16 fluid ounce(s)
1 serving(s)
Snacks
8 fluid ounce(s)
Item Name
Eggs, Scrambled
Fruit Salad
Carrots
Water, Tap
Broccoli
Brussels Sprouts
Protein(g)
4.62
13.05
3.1
0.27
0
10.3
2.25
1.13
0
24.86
7.55
3.85
5.95
85.17
Carb(g)
23.7
1.52
4.56
6.83
0
41.94
57.69
11.69
0
0
67.16
9.06
15.75
269.38
Snacks
Wt(g)
41.5
Kcal(kcal)
119.52
108.36
91.88
155.85
31.24
37.75
26.05
27.2
93
239.66
122
240.45
330.15
230.93
50.02
474
136
0
159.12
292.5
136.5
324.67
46.41
176
30.62
75.68
10.41
474
61.25
0
64.31
91
47.32
474
28
0
190
237
3,372.22
Fat(g)
0.71
10.84
0.07
0.06
27.2
14.69
1.39
0.29
0
5.88
2.63
0.51
0.53
83.85
0
2,102.13
Sat Fat(g)
0.12
3.25
0.05
0.02
2.75
2.87
0.66
0.05
0
1.26
0.53
0.05
0.11
13.81
DA Plus 10 Page: 18
Nov 25, 2012

Item Name
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Item Name
Eggs, Scrambled
Fruit Salad
Carrots
Water, Tap
Broccoli
Brussels Sprouts
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Item Name
Eggs, Scrambled
Fruit Salad
Carrots
Water, Tap
Protein(g)
1.03
0
2.98
Carb(g)
1.52
0
11.39
Fat(g)
0.02
0
0.86
Sat Fat(g)
0.02
0
0.56
0.24
0
4
12.57
0
4
0.15
0
18
0.03
0
1.5
0
85.17
Mono Fat(g)
0.17
4.32
0.02
0
12.35
6.49
0.3
0.02
0
2.75
0.96
0.02
0.04
0.01
0
0.24
0
269.38
Poly Fat(g)
0.39
1.57
0
0.02
10.91
4.41
0.14
0.14
0
1.35
0.94
0.05
0.27
0
0
0.02
0
83.85
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
13.81
Chol(mg)
0
422.41
1.84
0
0
0
3.36
0
0
31.28
0
0
0
0.61
0
3.67
0.01
0
2.5
0.05
0
0
0
0
0
0
0
0
0
30.19
Omega-6(g)
0.35
1.35
0
0.01
10.83
4.32
0.1
0.14
0
0.64
0.9
18.79
0
20.27
Omega-3(g)
0.05
0.04
0
0
0.05
0.09
0.04
0
0
0
0.04
0.54
0
0
Diet Fiber(g)
1.08
0
0
0.34
0
2.88
4.78
3.42
0
0
5.26
32.19
0
463.18
Sugar(g)
2.42
1.52
4.68
5.84
0
10.18
46.58
5.78
0
0
1.02
105.67
DA Plus 10 Page: 19
Nov 25, 2012

Item Name
Broccoli
Brussels Sprouts
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Item Name
Eggs, Scrambled
Fruit Salad
Carrots
Water, Tap
Broccoli
Brussels Sprouts
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Item Name
Eggs, Scrambled
Fruit Salad
Carrots
Water, Tap
Omega-6(g)
0.02
0.08
0
0
0.02
Omega-3(g)
0.03
0.17
0
0
0.01
Diet Fiber(g)
3.55
6.69
0
0
0
Sugar(g)
2.32
3.87
1.56
0
9.44
0.04
0
0
0.01
0
0
2.18
0
2
9.45
0
1
0
18.79
Water(L)
0.01
0.08
0.08
0.03
0
0.02
0.19
0.11
0.47
0.1
0.21
0.12
0.15
0.03
0.47
0.05
0
0.54
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
32.19
Thiamin(mg)
0.25
0.07
0.04
0.03
0
0.27
0.13
0.08
0
0
0.28
0.1
0.24
0.01
0
0.03
0
105.67
Ribo(mg)
0.11
0.48
0.17
0.03
0
0.21
0.11
0.07
0
0
0.07
0.16
0.16
0.06
0
0.12
0.08
0.47
0
0
0
0
0.02
0
0
0.02
0
0
0.24
2.92
Niacin(mg)
1.82
0.08
0.09
0.07
0
5.67
1.16
1.2
0
23.32
0
0
Vit B6(mg)
0.03
0.14
0.03
0.03
0
0.16
0.27
0.17
0
2.34
0
1.54
Vit B12(g)
0
1.17
0.46
0
0
0
0.01
0
0
6.55
0
1.77
Fol (DFE)(g)
84.24
47.65
4.59
0.75
0
110.67
23.89
23.18
0
513.14
DA Plus 10 Page: 20
Nov 25, 2012

Item Name
Broccoli
Brussels Sprouts
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Item Name
Eggs, Scrambled
Fruit Salad
Carrots
Water, Tap
Broccoli
Brussels Sprouts
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Item Name
Eggs, Scrambled
Fruit Salad
Niacin(mg)
6.42
4.47
0.87
1.31
0.03
0
0.06
Vit B6(mg)
0.38
0.42
0.24
0.39
0.01
0
0.03
Vit B12(g)
4.43
0
0
0
0.15
0
0.32
Fol (DFE)(g)
2.72
11.7
86
107.36
1.53
0
6.12
0.08
0
0
0.04
0
0
0
0
0
2.73
0
0
0
23.32
Vit C(mg)
0
0
0
1.21
0
0.09
17.29
7.2
0
0
0
121.76
149.6
0
0
0.43
0
2.34
Vit D (ug)(g)
0
1.46
1.1
0
0
0
0
0
0
23.26
0
0
0
0.37
0
0
0
6.55
Vit A (RAE)(g)
0
0
56.04
1.13
0
0
0
1018.7
0
35.36
0
42.31
66.88
18.68
0
0
0
513.14
Vit A (IU)(IU)
0
556.54
187.42
24.92
0
2.5
403.76
20381.3
0
118.32
0
850.39
1327.04
62.47
0
36.75
4.19
0
0
0
0
0
2.73
0
0
49.14
0
0
0
301.76
Alpha-T(mg)
0.05
1.1
0.01
0.07
11.17
2.02
0.51
20.45
0
26.19
Calcium(mg)
41.08
71.34
112.09
3.78
0
93.93
34.47
795.34
0
1,241.84
Iron(mg)
1.87
1.83
0.03
0.14
0.01
2.5
1.04
14.51
0
24,000.55
Magn(mg)
9.96
13.63
10.11
2.64
0
56.73
35.25
396.67
DA Plus 10 Page: 21
Nov 25, 2012

Item Name
Carrots
Water, Tap
Broccoli
Brussels Sprouts
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Item Name
Eggs, Scrambled
Fruit Salad
Carrots
Water, Tap
Broccoli
Brussels Sprouts
Water, Tap
ounces)
Apple, Medium
Water, Tap
Unroasted, Unsalted
Water, Tap
Alpha-T(mg)
0.81
0
1.84
0.09
1.06
1.55
0
0
0
Calcium(mg)
40.26
14.22
14.96
29.25
64.16
73.92
37.36
14.22
103.51
Iron(mg)
0.37
0
1.16
1.23
1
2.46
0.01
0
0.04
Magn(mg)
14.64
4.74
24.48
125.77
28.67
40.48
3.37
4.74
9.8
0.16
0
0
5.46
14.22
20
0.11
0
0.72
4.55
4.74
0
0
20.45
Potas(mg)
35.27
157.19
143.33
72.1
0
198.09
508.1
390.4
4.74
238
125.77
431.34
684.64
47.78
4.74
132.3
7.11
795.34
Zinc(mg)
0.54
1.17
0.39
0.03
0
1.13
0.36
0.29
0
0.42
1.84
0.56
0.74
0.13
0
0.5
0
14.51
Sodium(mg)
199.2
435.63
38.59
0.75
0
492.9
25.62
84.18
14.22
1066.24
14.62
45.05
44
12.86
14.22
39.81
2.37
396.67
97.37
4.74
0
0.04
0
0
0.91
14.22
0
2.37
3,278.27
0
8.13
7.11
2,550.14
DA Plus 10 Page: 22
Nov 25, 2012

Energy Balance for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Oct 23, 2012
3034
2155
879
Oct 24, 2012
2168
2155
13
Oct 25, 2012
2101
2155
-54
Total:
7303
6465
838
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2447
2434
2155
279
DA Plus 10 Page: 23

SandersA 3DAPD

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Informasi Dokumen

Deskripsi Asli:

Judul Asli

Hak Cipta

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SandersA 3DAPD

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Nov 25, 2012

Andrew Sanders, andrew.sanders810@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 25, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

270.0 - 390.0 363.19 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 25, 2012

Nov 25, 2012

3.5 cup eq.

3.5 cup eq.

2.0 cup eq.

3.0 cup eq.

6.5 oz. eq.

7.8 oz. eq.

Your results are based on a 2447 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

*MyPlate contains recommendations only for calorie levels up to 3,200

Nov 25, 2012

Intake Spreadsheet for Oct 23, 2012

Oil, Sunflower (< 60% Linoleic)

Spinach, Chopped, Boiled, Drained

Grapes, Red or Green

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Intake Spreadsheet for Oct 24, 2012

THREE SISTERS Oatmeal, Plain Grain

KELLOGG'S APPLE JACKS Cereal

Peas, Green, Frozen, Boiled, Drained

ROLD GOLD Pretzels, Classic Style Sticks

0.2 cup(s) Whole and

1 item(s) Medium potato

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Intake Spreadsheet for Oct 25, 2012

Grapes, Red or Green

Oil, Sunflower (< 60% Linoleic)

Rice, Brown, Long Grain, Cooked

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Nov 25, 2012

Oct 23, 2012