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mark iusceac's Nutrients Report 01/09/17 - 04/30/17

Your plan is based on a 3200 Calorie allowance.

Nutrients Target Average Eaten Status


Total Calories 3200 Calories 444 Calories Under
Protein (g)*** 52 g 10 g Under
Protein (% Calories)*** 10 - 30% Calories 9% Calories Under
Carbohydrate (g)*** 130 g 94 g Under
Carbohydrate (% Calories)*** 45 - 65% Calories 85% Calories Over
Dietary Fiber 38 g 10 g Under
Total Sugars No Daily Target or Limit 32 g No Daily Target or Limit
Added Sugars < 80 g 4g OK
Total Fat 25 - 35% Calories 12% Calories Under
Saturated Fat < 10% Calories 4% Calories OK
Polyunsaturated Fat No Daily Target or Limit 3% Calories No Daily Target or Limit
Monounsaturated Fat No Daily Target or Limit 3% Calories No Daily Target or Limit
Linoleic Acid (g)*** 16 g 2g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 3% Calories Under
-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.3% Calories Under
-Linolenic Acid (g)*** 1.6 g 0.1 g Under
Omega 3 - EPA No Daily Target or Limit 0 mg No Daily Target or Limit
Omega 3 - DHA No Daily Target or Limit 0 mg No Daily Target or Limit
Cholesterol < 300 mg 0 mg OK

Minerals Target Average Eaten Status


Calcium 1300 mg 182 mg Under
Potassium 4700 mg 1040 mg Under
Sodium** < 2300 mg 220 mg OK
Copper 890 g 475 g Under
Iron 11 mg 7 mg Under
Magnesium 410 mg 115 mg Under
Phosphorus 1250 mg 214 mg Under
Selenium 55 g 18 g Under
Zinc 11 mg 2 mg Under

Vitamins Target Average Eaten Status


Vitamin A 900 g RAE 347 g RAE Under
Vitamin B6 1.3 mg 1.0 mg Under
Vitamin B12 2.4 g 0.7 g Under
Vitamin C 75 mg 30 mg Under
Vitamin D 15 g 1 g Under
Vitamin E 15 mg AT 2 mg AT Under
Vitamin K 75 g 26 g Under
Folate 400 g DFE 136 g DFE Under
Thiamin 1.2 mg 0.5 mg Under
Riboflavin 1.3 mg 0.4 mg Under
Niacin 16 mg 5 mg Under
Choline 550 mg 47 mg Under

Information about dietary supplements.


*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and -linolenic acid) have two separate recommendations:

1) Amount eaten (in grams) compared to your minimum recommended intake.


2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.

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