VillegasB WB4

May 10, 2013
Berenice Villegas, beenice909@gmail.com

Profile: Berenice , 3 Day Average
Profile
Active Profile:
Berenice
Height:
5 ft. 8 inches
Weight:
180.4 lbs.
Age:
33 years
BMI:
27.4
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2326 kcal
Protein
65.46 g
Carbohydrate
258.0 - 373.0 g
Fat, Total
51.0 - 89.0 g
No recommendation
Saturated Fat
< 23 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
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
May 10, 2013

Nutrient
DRI
Dietary Fiber, Total
25 g
Sugar, Total
No recommendation
Other
Water
2.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 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)
700 g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
18 mg
Magnesium
320 mg
Potassium
4700 mg
Zinc
8 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
May 10, 2013

Macronutrient Ranges for May 06, 2013, May 07, 2013, May 08, 2013
Macronutrient Ranges
1,250
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,047-1,512 kCal
10%-35%
233-814 kCal
20%-35%
465-814 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
39%
18%
48%
0%
803 kCal
369 kCal
994 kCal
0 kCal
DA Plus 10 Page: 3
May 10, 2013

Fat Breakdown for May 06, 2013, May 07, 2013, May 08, 2013
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
9%
27%
8%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
May 10, 2013

Intake vs. Goals for May 06, 2013, May 07, 2013, May 08, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2326 kcal
2,080.84 kcal
Protein
65.46 g
92.13 g
Carbohydrate
258.0 - 373.0 200.69 g

g
51.0 - 89.0 g 110.45 g
Fat, Total
89%
141%
Fat
Saturated Fat
< 23 g
21.24 g
92%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
62.49 g
19.49 g
0.01 g
282.6 mg
Omega-6 Linoleic
12 g
16.99 g
142%
Omega-3 Linolenic
1.1 g
2.21 g
201%
Dietary Fiber, Total
25 g
31.82 g
127%
Sugar, Total
81.98 g
Water
2.7 L
3.22 L
Alcohol
0g
Thiamin
1.1 mg
1.27 mg
116%
Riboflavin
1.1 mg
3 mg
272%
Niacin
14 mg
34.78 mg
248%
Vitamin B6
1.3 mg
3.1 mg
238%
Vitamin B12
2.4 g
2.92 g
122%
Folate (DFE)
400 g
570.78 g
143%
Vitamin C
75 mg
147.9 mg
197%
Vitamin D (ug)
15 g
6.06 g
Vitamin A (RAE)
700 g
1,088.5 g
156%
Vitamin A (IU)
2333 IU
16,045.4 IU
688%
Alpha-Tocopherol
15 mg
16.06 mg
107%
Calcium
1000 mg
902.01 mg
Iron
18 mg
14.43 mg
Magnesium
320 mg
532 mg
166%
Potassium
4700 mg
5,067.12 mg
108%
94%
Essential Fatty Acids
Carbohydrates
Other
119%
Vitamins
40%
Minerals
90%
80%
DA Plus 10 Page: 5
May 10, 2013

Nutrient
DRI
Intake
Zinc
8 mg
12.51 mg
Sodium
1500 mg
654.24 mg
0%
25%
50%
75%
100%
156%
44%
DA Plus 10 Page: 6
May 10, 2013

MyPlate Analysis for May 06, 2013, May 07, 2013, May 08, 2013
Grains
Goal*
8.0 oz. eq.
tips
Actual
4.3 oz. eq.
% Goal
54.2%
Vegetables
3.0 cup eq.
tips
3.6 cup eq.
121.7%
Fruits
2.0 cup eq.
tips
2 cup eq.
98.1%
Dairy
3.0 cup eq.
tips
0.8 cup eq.
26.4%
Protein Foods
6.5 oz. eq.
tips
6 oz. eq.
92.2%
44.2
12.2%
Empty Calories
362.0
Your results are based on a 2326 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 7.0 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
May 10, 2013

Intake Spreadsheet for May 06, 2013

Item Name
LACTAID Milk, Reduced Fat, 2%, Lactose
Free
Oatmeal, Cooked with Water
Banana
Meal
Breakfast
Quantity
0.5 cup(s)
Wt(g)
120
Kcal(kcal)
65
Breakfast
Breakfast
351
118
249.21
105.02
Strawberries
Breakfast
72
23.04
Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Spinach, Chopped, Raw
Mushrooms, White, Raw
Water, Tap
Oil, Olive
Breakfast
Lunch
1.5 cup(s)
1 item(s) Medium (7 in. to
7 7/8 in. long)
0.5 cup(s) Whole
16 fluid ounce(s)
4 ounce(s)
474
113.4
0
187.11
150
192
711
47.25
34.5
42.24
0
417.69
46
90.16
123
22.14
216
56.16
40.5
474
133.68
358.02
0
223.25
278.72
166.14
76.52
2,394.92
Sat Fat(g)
1.5
Eggs, Fried
Dinner
Tomatoes, Red
Dinner
Mushrooms, White, Stir Fried
Dinner
Oil, Olive
Water, Tap
Avocado, California
Dinner
Dinner
Dinner
Milk shake/smoothie
Nuts, Walnut, English, Chopped
Snacks
Snacks
Snacks
5 cup(s)
2 cup(s) - whole
24 fluid ounce(s)
3.5
tablespoon(s)
1 item(s) - Large
egg
1 item(s) Medium whole
(2 3/5 in.
diameter)
2 cup(s) - 1 cup
sliced
3 tablespoon(s)
16 fluid ounce(s)
1 item(s) - fruit
without skin and
seeds
466.25 gram(s)
1 cup(s)
0.1 cup(s)
Protein(g)
4
Carb(g)
6.5
466.25
234
11.7
4,093.78
Fat(g)
2.5
8.92
1.29
0.48
0
35.18
42.12
26.95
5.53
0
0
5.34
0.39
0.22
0
4.05
1.09
0.13
0.01
0
1.15
4.29
5.93
0
0
6.26
95.54
5.44
6.26
0
0
0.38
198.67
0.59
0.65
0
47.25
6.83
146.77
0.09
0.1
0
6.52
1.99
25.73
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Lunch
Lunch
Lunch
Lunch
DA Plus 10 Page: 8
May 10, 2013

Item Name
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Protein(g)
1.08
7.73
0
0
2.62
10.04
5.94
1.78
95.54
Mono Fat(g)
0.67
Carb(g)
4.78
8.73
0
0
11.55
50.73
28.08
1.6
198.67
Poly Fat(g)
0.09
Fat(g)
0.25
0.71
40.5
0
20.6
5.73
3.56
7.63
146.77
Trans Fat(g)
0
Sat Fat(g)
0.03
0.09
5.59
0
2.84
3.15
0.73
0.72
25.73
Chol(mg)
10
1.53
0.04
0.03
0
1.41
1.96
0.09
0.11
0
0.87
0
0
0
0
0
0
0
0
0
96.39
0.01
0
0
34.48
2.84
0.04
0
29.55
0
13.1
1.43
1.02
1.05
87.19
Omega-6(g)
0.07
0.25
0.31
0
4.97
1.5
0.1
0.35
4.26
0
2.43
0.43
1.31
5.52
24.54
Omega-3(g)
0.01
0
0
0
0
0.02
0
0
0
0
0
0
0
0
0.02
Diet Fiber(g)
0
0
0
0
0
184.46
0
0
0
0
0
20
0
0
310.85
Sugar(g)
6
1.9
0.05
0.06
0
0.67
0.06
0.03
0.05
0
0.03
5.97
3.07
1.44
0
0
0.95
14.43
3.52
0
0
0.04
0.31
0
4.61
1.28
21.66
0.21
0
0
0.36
0.06
2.52
3.3
1.92
0
0
0
40.29
0.63
3.8
0
0
0.18
67.65
DA Plus 10 Page: 9
May 10, 2013

Item Name
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Omega-6(g)
0.1
0.35
3.95
0
2.24
0.3
1.27
4.46
21.66
Water(L)
0.11
Omega-3(g)
0
0
0.31
0
0.17
0.12
0.04
1.06
2.52
Alcohol(g)
0
Diet Fiber(g)
1.48
3.89
0
0
9.09
5.38
3.98
0.78
40.29
Thiamin(mg)
0.05
Sugar(g)
3.23
0
0
0
0.4
33.56
0.63
0.31
67.65
Ribo(mg)
0.22
0.29
0.09
0.07
0.47
0.07
0
0
0
0
0
0.27
0.04
0.02
0
0.08
0.06
0.09
0.02
0
0
0.14
0.18
0.71
0
0.03
0.12
0.2
0
0.47
0.1
0.4
0.2
0
3.63
Niacin(mg)
0.11
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.05
0.12
0.16
0
0
0.02
0.05
0.21
0
0
0.1
0.16
0.18
0.04
1.47
Vit B12(g)
0.55
0.28
0.77
0
0
0.23
0.02
1
0
0
0.19
0.56
0.04
0.02
3.49
Fol (DFE)(g)
6
0.79
0.78
0.28
0
15.55
0.02
0.43
0.03
0
0.68
0
0
0
0
0.39
21.06
23.6
17.28
0
4.54
1.09
6.93
0
0
0.04
39.55
0.29
0.2
0
0
0.08
3.01
0
0.08
0
0
0.45
2.56
291
32.64
0
0
23.46
680.76
DA Plus 10 Page: 10
May 10, 2013

Item Name
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Niacin(mg)
0.73
8.61
0
0
2.56
1.44
0.53
0.13
39.55
Vit C(mg)
0
Vit B6(mg)
0.1
0.09
0
0
0.38
0.58
0.01
0.06
3.01
Vit D (ug)(g)
1.25
Vit B12(g)
0
0
0
0
0
1.1
0
0
2.56
Vit A (RAE)(g)
75.07
Fol (DFE)(g)
18.45
43.2
0
0
118.98
55.06
14.04
11.47
680.76
Vit A (IU)(IU)
250
0
10.27
42.34
0
0
0
0
0
0
0.11
0
3.54
0.72
0
6.8
0
75.52
8.64
0
23.81
42.15
4.03
0
0
0
16.85
0
0
0
11.76
56.12
0
0.15
183.67
Alpha-T(mg)
0.04
0
0.38
0
0
1.01
0
0.43
0
0
0
2.5
0
0
5.69
Calcium(mg)
150
703.5
0
0
0
100.74
51.66
0
0
0
9.36
155.5
0
0.12
1,107.01
Iron(mg)
0
14065.5
0
0
0
362.02
1024.59
0
0
0
196.51
603.73
0
2.34
16,612.67
Magn(mg)
13.2
0.28
0.12
0.21
0
0.31
31.59
5.9
11.52
14.22
17.01
3.16
0.31
0.3
0
1.18
94.77
31.86
9.36
4.74
32.89
3.05
0.02
0
6.78
0.6
21.38
148.5
5.76
21.33
0.47
28.52
839.89
4.06
0.96
0
0.27
0.87
16.17
118.5
17.28
7.11
0
5.98
567.94
DA Plus 10 Page: 11
May 10, 2013

Item Name
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Item Name
Free
Banana
Strawberries
Water, Tap
Skinless, Roasted
Water, Tap
Oil, Olive
Eggs, Fried
Tomatoes, Red
Oil, Olive
Water, Tap
Avocado, California
Milk shake/smoothie
Alpha-T(mg)
0.66
0
5.81
0
2.63
0.61
0.19
0.08
21.38
Potas(mg)
185
Calcium(mg)
12.3
8.64
0.41
14.22
17.38
319.6
21.06
11.47
839.89
Zinc(mg)
0.52
Iron(mg)
0.33
0.54
0.23
0
0.82
0.7
2.11
0.34
16.17
Sodium(mg)
62.5
245.7
422.44
110.16
4.74
290.3
3.51
0.18
0.1
0
1.13
14.04
1.18
0.72
14.22
83.92
837
610.56
7.11
0.47
69.92
291.51
855.36
0.41
4.74
677.77
930.51
163.8
51.6
5,759.1
0.79
1
0
0
0.64
0.21
1.23
0
0
0.91
1.37
2.34
0.36
14.29
118.5
9.6
21.33
0.95
95.22
6.15
25.92
0.81
14.22
10.69
127.26
9.36
0.23
616.82
Magn(mg)
13.53
23.76
0
4.74
38.77
69.79
63.18
18.49
567.94
DA Plus 10 Page: 12
May 10, 2013


Item Name
spinach & mushroom Omelette
Free
Banana
Meal
Breakfast
Breakfast
Quantity
330 gram(s)
1 cup(s)
Wt(g)
330
240
Kcal(kcal)
433.35
130
Breakfast
118
105.02
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Lunch
Dinner
Dinner

7 7/8 in. long)
466.25 gram(s)
8 fluid ounce(s)
3 ounce(s)
466.25
237
85.05
278.72
0
140.33
Dinner
Dinner
Dinner
Snacks
Snacks
2 cup(s) - whole
3.5 cup(s)
3 tablespoon(s)
24 fluid ounce(s)
0.5 cup(s)
192
105
40.5
711
120
42.24
24.15
358.02
0
65
Snacks
Snacks
Snacks
1.5 cup(s)
0.1 cup(s)
7 7/8 in. long)
351
11.7
118
249.21
76.52
105.02
2,007.58
Sat Fat(g)
6.66
3
Item Name
Free
Banana
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Item Name
Free
Banana
Protein(g)
14.54
8
Carb(g)
9.25
13
3,125.5
Fat(g)
39.52
5
1.29
10.04
0
26.38
26.95
50.73
0
0
0.39
5.73
0
3.04
0.13
3.15
0
0.86
5.93
3
0
0
4
6.26
3.81
0
0
6.5
0.65
0.41
40.5
0
2.5
0.1
0.07
5.59
0
1.5
8.92
1.78
1.29
85.16
Mono Fat(g)
26.09
1.34
42.12
1.6
26.95
187.18
Poly Fat(g)
4.59
0.17
5.34
7.63
0.39
111.09
Trans Fat(g)
0
0
1.09
0.72
0.13
22.99
Chol(mg)
240.07
20
0.04
62.8
0.09
18.33
0
0
0
362.36
DA Plus 10 Page: 13
May 10, 2013

Item Name
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Item Name
Free
Banana
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Item Name
Free
Banana
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Mono Fat(g)
1.43
0
1.05
Poly Fat(g)
0.43
0
0.65
Trans Fat(g)
0
0
0
Chol(mg)
20
0
72.29
0
0.01
29.55
0
0.67
0.31
0.17
4.26
0
0.09
0
0
0
0
0
0
0
0
0
10
1.53
1.05
0.04
62.8
Omega-6(g)
4.06
0.15
1.96
5.52
0.09
18.33
Omega-3(g)
0.42
0.02
0
0
0
0
Diet Fiber(g)
3.55
0
0
0
0
362.36
Sugar(g)
4.37
12
0.05
0.3
0
0.5
0.03
0.12
0
0.03
3.07
5.38
0
0
14.43
33.56
0
0
0.31
0.03
3.95
0
0.07
0
0.14
0.31
0
0.01
1.92
2.31
0
0
0
3.8
0.44
0
0
6
1.9
4.46
0.05
15.84
Water(L)
0.26
0.21
0.06
1.06
0.03
2.24
Alcohol(g)
0
0
5.97
0.78
3.07
26.05
Thiamin(mg)
0.22
0.09
0.95
0.31
14.43
90.29
Ribo(mg)
0.97
0.44
0.09
0.4
0.24
0.06
0
0
0
0
0.04
0.16
0
0.06
0.09
0.56
0
0
0.18
0.1
0
0.71
2.72
0
0
0
0
0
0.16
0.08
0
0
1.2
0.77
0.2
0
0
3.41
DA Plus 10 Page: 14
May 10, 2013

Item Name
Free
Banana
Item Name
Free
Banana
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Item Name
Free
Banana
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Item Name
Water(L)
0.11
Alcohol(g)
0
Thiamin(mg)
0.05
Ribo(mg)
0.22
0.29
0
0.09
2.72
Niacin(mg)
5.03
0.22
0
0
0
0
Vit B6(mg)
0.42
0.09
0.27
0.04
0.04
1.2
Vit B12(g)
0.75
1.1
0.06
0.02
0.09
3.41
Fol (DFE)(g)
251.82
12
0.78
1.44
0
11.66
0.43
0.58
0
0.51
0
1.1
0
0.29
23.6
55.06
0
3.4
6.93
0.76
0
0
0.11
0.2
0.2
0
0
0.05
0.08
0
0
0
0.55
32.64
203.7
0
0
6
0.79
0.13
0.78
28.64
Vit C(mg)
33.01
0
0.02
0.06
0.43
2.99
Vit D (ug)(g)
1.47
2.5
0
0
0
3.88
Vit A (RAE)(g)
599.44
150.15
21.06
11.47
23.6
644.34
Vit A (IU)(IU)
10599.15
500
10.27
56.12
0
0
0
2.5
0
0.09
3.54
155.5
0
5.1
75.52
603.73
0
17.86
4.03
29.51
0
0
0
0.38
0
0
0
1.25
0
492.45
0
0
75.07
0
9845.85
0
0
250
0
0.15
10.27
143.35
Alpha-T(mg)
7.46
16.96
0
0
0
8.18
Calcium(mg)
168.08
1,143.85
0
0.12
3.54
1,484.91
Iron(mg)
4.75
14.48
0
2.34
75.52
21,969.98
Magn(mg)
105.82
526.56
DA Plus 10 Page: 15
May 10, 2013

Item Name
Free
Banana
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Item Name
Free
Banana
Milk shake/smoothie
Water, Tap
Skinless, Roasted
Oil, Olive
Water, Tap
Free
Banana
Alpha-T(mg)
0.07
Calcium(mg)
300
Iron(mg)
0
Magn(mg)
26.4
0.12
0.61
0
0.23
5.9
319.6
7.11
12.76
0.31
0.7
0
0.88
31.86
69.79
2.37
24.66
0.02
2.13
5.81
0
0.04
5.76
103.95
0.41
21.33
150
0.96
2.85
0.23
0
0
17.28
82.95
0
7.11
13.2
0.28
0.08
0.12
16.96
Potas(mg)
1085.92
370
31.59
11.47
5.9
1,143.85
Zinc(mg)
1.9
1.03
3.16
0.34
0.31
14.48
Sodium(mg)
355.67
125
94.77
18.49
31.86
526.56
422.44
930.51
2.37
217.73
0.18
1.37
0
0.85
1.18
127.26
7.11
62.94
610.56
585.9
0.41
7.11
185
1
0.56
0
0
0.52
9.6
82.95
0.81
21.33
62.5
245.7
51.6
422.44
5,137.68
3.51
0.36
0.18
11.44
14.04
0.23
1.18
871.81
DA Plus 10 Page: 16
May 10, 2013


Item Name
Free
Blueberries
Banana
Meal
Breakfast
Breakfast
Quantity
1.5 cup(s)
0.5 cup(s)
Wt(g)
351
120
Kcal(kcal)
249.21
65
Breakfast
Breakfast
36.25
81
20.66
72.09
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Breakfast
Breakfast
Lunch
Dinner
0.25 cup(s)
1 item(s) - extra
small (less than
6" long)
16 fluid ounce(s)
0.1 cup(s)
466.25 gram(s)
6 ounce(s)
474
11.7
466.25
170.1
0
76.52
278.72
280.66
90
192
40.5
711
118
20.7
42.24
358.02
0
105.02
474
234
118
0
166.14
105.02
Water, Tap
Banana
Item Name
Free
Blueberries
Banana
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
3 cup(s)
2 cup(s) - whole
3 tablespoon(s)
24 fluid ounce(s)
7 7/8 in. long)
16 fluid ounce(s)
1 cup(s)
7 7/8 in. long)
Protein(g)
8.92
4
Carb(g)
42.12
6.5
3,687.8
Fat(g)
5.34
2.5
1,840.01
Sat Fat(g)
1.09
1.5
0.27
0.88
0
1.78
10.04
52.76
5.25
18.5
0
1.6
50.73
0
0.12
0.27
0
7.63
5.73
6.07
0.01
0.09
0
0.72
3.15
1.72
2.57
5.93
0
0
1.29
0
5.94
1.29
95.67
3.27
6.26
0
0
26.95
0
28.08
26.95
216.22
0.35
0.65
40.5
0
0.39
0
3.56
0.39
73.49
0.06
0.1
5.59
0
0.13
0
0.73
0.13
15.01
DA Plus 10 Page: 17
May 10, 2013

Item Name
Free
Blueberries
Banana
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Item Name
Free
Blueberries
Banana
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Item Name
Free
Blueberries
Banana
Water, Tap
Mono Fat(g)
1.53
0.67
Poly Fat(g)
1.96
0.09
Trans Fat(g)
0
0
Chol(mg)
0
10
0.02
0.03
0
1.05
1.43
2.11
0.05
0.06
0
5.52
0.43
1.31
0
0
0
0
0
0
0
0
0
0
20
144.58
0.01
0
29.55
0
0.04
0
1.02
0.04
37.48
Omega-6(g)
1.9
0.07
0.15
0.31
4.26
0
0.09
0
1.31
0.09
15.62
Omega-3(g)
0.06
0.01
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
5.97
0
0
0
0
0
0
0
0
0
174.58
Sugar(g)
0.95
6
0.03
0.04
0
4.46
0.3
1
0.02
0.02
0
1.06
0.12
0.05
0.87
2.11
0
0.78
5.38
0
3.61
9.91
0
0.31
33.56
0
0.02
0.31
3.95
0
0.05
0
1.27
0.05
13.46
Water(L)
0.29
0.11
0.12
0
0.31
0
0.03
0
0.04
0.03
1.89
Alcohol(g)
0
0
1.98
1.92
0
0
3.07
0
3.98
3.07
29.12
Thiamin(mg)
0.27
0.05
0.38
3.8
0
0
14.43
0
0.63
14.43
88.01
Ribo(mg)
0.06
0.22
0.03
0.06
0.47
3.29
0
0
0
0
0.01
0.03
0
1.15
0.01
0.06
0
2.08
DA Plus 10 Page: 18
May 10, 2013

Item Name
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Item Name
Free
Blueberries
Banana
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Item Name
Free
Blueberries
Banana
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Water(L)
0
0.4
0.11
Alcohol(g)
0
0
0
Thiamin(mg)
0.04
0.16
0.12
Ribo(mg)
0.02
0.56
0
0.08
0.18
0
0.71
0.09
0.47
0.2
0.09
3.29
Niacin(mg)
0.79
0.11
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.02
0.05
0.07
0.16
0
0
0.04
0
0.18
0.04
1.15
Vit B12(g)
0
0.55
0.17
0.77
0
0
0.09
0
0.04
0.09
2.08
Fol (DFE)(g)
21.06
6
0.15
0.54
0
0.13
1.44
23.32
0.02
0.3
0
0.06
0.58
1.02
0
0
0
0
1.1
0.58
2.17
16.2
0
11.47
55.06
6.8
0.65
6.93
0
0
0.78
0
0.53
0.78
36.15
Vit C(mg)
0
0
0.18
0.2
0
0
0.43
0
0.01
0.43
3.29
Vit D (ug)(g)
0
1.25
0
0.08
0
0
0
0
0
0
2.31
Vit A (RAE)(g)
0
75.07
174.6
32.64
0
0
23.6
0
14.04
23.6
387.24
Vit A (IU)(IU)
0
250
3.52
7.05
0
0.15
56.12
0
0
0
0
0
2.5
0.17
1.09
2.43
0
0.12
155.5
10.21
19.58
51.84
0
2.34
603.73
35.72
25.29
4.03
116.69
0
0.38
4.3
422.1
0
673.59
8439.3
0
9,553.55
DA Plus 10 Page: 19
May 10, 2013

Item Name
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Item Name
Free
Blueberries
Banana
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Item Name
Free
Blueberries
Banana
Water, Tap
Milk shake/smoothie
Skinless, Roasted
Oil, Olive
Water, Tap
Banana
Water, Tap
Banana
Vit C(mg)
0
0
10.27
0
0
10.27
116.69
Alpha-T(mg)
0.28
0.04
Vit D (ug)(g)
0
0
0
0
0
0
4.3
Calcium(mg)
31.59
150
Vit A (RAE)(g)
0
0
3.54
0
0
3.54
673.59
Iron(mg)
3.16
0
Vit A (IU)(IU)
0
0
75.52
0
0
75.52
9,553.55
Magn(mg)
94.77
13.2
0.21
0.08
0
0.08
0.61
0.46
2.17
4.05
14.22
11.47
319.6
25.51
0.1
0.21
0
0.34
0.7
1.77
2.17
21.87
4.74
18.49
69.79
49.33
1.83
0.02
5.81
0
0.12
0
0.19
0.12
9.83
Potas(mg)
245.7
185
89.1
5.76
0.41
21.33
5.9
14.22
21.06
5.9
722.29
Zinc(mg)
3.51
0.52
2.44
0.96
0.23
0
0.31
0
2.11
0.31
12.63
Sodium(mg)
14.04
62.5
71.1
17.28
0
7.11
31.86
4.74
63.18
31.86
501.49
27.91
289.98
4.74
51.6
930.51
435.45
0.06
0.12
0
0.36
1.37
1.7
0.36
0.81
14.22
0.23
127.26
125.87
502.2
610.56
0.41
7.11
422.44
4.74
163.8
422.44
4,304.59
0.48
1
0
0
0.18
0
2.34
0.18
11.81
71.1
9.6
0.81
21.33
1.18
14.22
9.36
1.18
474.08
DA Plus 10 Page: 20
May 10, 2013

Energy Balance for May 06, 2013, May 07, 2013, May 08, 2013
Date
kCal Consumed
kCal Burned
Net kCal
May 06, 2013
2395
2160
235
May 07, 2013
2007
2160
-153
May 08, 2013
1841
2160
-319
Total:
6243
6480
-237
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2326
2081
2160
-79
DA Plus 10 Page: 21

VillegasB WB4

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Hak Cipta

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May 10, 2013

Berenice Villegas, beenice909@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

May 10, 2013

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

May 10, 2013

May 10, 2013

May 10, 2013

258.0 - 373.0 200.69 g

Dietary Fiber, Total

Essential Fatty Acids

May 10, 2013

May 10, 2013

3.0 cup eq.

3.6 cup eq.

2.0 cup eq.

3.0 cup eq.

0.8 cup eq.

6.5 oz. eq.

Your results are based on a 2326 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

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

May 10, 2013

Intake Spreadsheet for May 06, 2013

Mushrooms, White, Stir Fried

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 07, 2013

1 item(s) Medium (7 in. to

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 08, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 06, 2013

May 07, 2013

May 08, 2013

Daily Caloric Summary

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