ApodacaJ WB4

Nov 04, 2012
Julia Apodaca, julesapo11@gmail.com

Profile: Jules, 3 Day Average
Profile
Active Profile:
Jules
Height:
5 ft. 6 inches
Weight:
240.0 lbs.
Age:
34 years
BMI:
38.7
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2476 kcal
Protein
87.09 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
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
Nov 04, 2012

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
Nov 04, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,250
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,114-1,609 kCal
10%-35%
248-867 kCal
20%-35%
495-867 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
53%
20%
31%
0%
1,228 kCal
459 kCal
711 kCal
0 kCal
DA Plus 10 Page: 3
Nov 04, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
Monounsaturated Fat
50%
75%
100%
11%
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
25%
7%
7%
0%
7%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 04, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2476 kcal
2,297.18 kcal
Protein
87.09 g
114.75 g
Carbohydrate
270.0 - 390.0 306.98 g

g
53.0 - 93.0 g 79.05 g
Fat, Total
93%
132%
Fat
Saturated Fat
< 24 g
17.12 g
71%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
27.29 g
17.47 g
0.02 g
232.9 mg
Omega-6 Linoleic
12 g
16.88 g
Omega-3 Linolenic
1.1 g
0.27 g
Dietary Fiber, Total
25 g
45.68 g
Sugar, Total
161.36 g
Water
2.7 L
4.62 L
Alcohol
0g
Thiamin
1.1 mg
1.73 mg
158%
Riboflavin
1.1 mg
1.83 mg
167%
Niacin
14 mg
27.8 mg
199%
Vitamin B6
1.3 mg
1.84 mg
142%
Vitamin B12
2.4 g
4.29 g
179%
Folate (DFE)
400 g
446.46 g
112%
Vitamin C
75 mg
209.29 mg
279%
Vitamin D (ug)
15 g
6.89 g
Vitamin A (RAE)
700 g
2,884.56 g
412%
Vitamin A (IU)
2333 IU
51,525.71 IU
2,209%
Alpha-Tocopherol
15 mg
13.12 mg
Calcium
1000 mg
1,241.17 mg
124%
Iron
18 mg
18.5 mg
103%
Magnesium
320 mg
450.52 mg
141%
Potassium
4700 mg
4,165.99 mg
78%
Essential Fatty Acids

141%
24%
Carbohydrates
183%
Other
171%
Vitamins
46%
87%
Minerals
89%
DA Plus 10 Page: 5
Nov 04, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
8 mg
9.57 mg
120%
Sodium
1500 mg
2,430.76 mg
162%
DA Plus 10 Page: 6
Nov 04, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
9.0 oz. eq.
tips
Actual
2.4 oz. eq.
% Goal
26.3%
Vegetables
3.5 cup eq.
tips
2.3 cup eq.
67.1%
Fruits
2.0 cup eq.
tips
2.3 cup eq.
116.5%
Dairy
3.0 cup eq.
tips
1 cup eq.
33.3%
Protein Foods
6.5 oz. eq.
tips
8.6 oz. eq.
132%
35
8.5%
Empty Calories
410.0
Your results are based on a 2476 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 = 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 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 04, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
Grapes, Red or Green
Meal
Breakfast
Water, Tap
Eggs, Hard Boiled
Breakfast
Breakfast
super food 6
Milk, Non Fat Skim or Fat Free
Breakfast
Breakfast
Water, Tap
super food 2
super food 4
SMUCKER'S UNCRUSTABLES Sandwich,
Peanut Butter & Grape Jelly
Lunch
Lunch
Lunch
Lunch
FRESH EXPRESS Salad, Organic, Baby

Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Lunch
Dinner
Dinner
Dinner
Dinner
Quantity
1 cup(s) Seedless
25 fluid ounce(s)
2 item(s) - Large
egg
57 gram(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
25 fluid ounce(s)
226.8 gram(s)
165 gram(s)
1 item(s) - 1
item is 1
sandwich
3 cup(s)
Wt(g)
151
Kcal(kcal)
104.19
740.62
100
0
155
57
245
140
83.3
740.62
226.8
165
58
0
79.38
75.9
210
85
35
119 gram(s)
114 gram(s)
25 fluid ounce(s)
0.22 item(s) fruit without skin
and seeds
8 fluid ounce(s)
113.4 gram(s)
24 gram(s)
8 item(s)
119
114
740.62
29.41
65
100
0
49.11
248
113
24
30
111.6
110
70
120
948
182
32
73
10.75
0
94.64
188.16
414
32.14
Juice, Orange
super food 1
super food 7
TRISCUIT Crackers, Whole Grain, Reduced
Fat
Water, Tap
super food 5
Peanut Butter, Smooth
Peanuts, Spanish, Dried
Raisins, Seedless, Packed
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
32 fluid ounce(s)
182 gram(s)
2 tablespoon(s)
0.5 cup(s)
0.25 item(s) small box (1.5
oz)
Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Protein(g)
1.09
0
12.58
6
8.26
0
1.45
1.15
6
Carb(g)
27.33
0
1.12
31
12.15
0
18.69
18.84
25
5,232.83
Fat(g)
0.24
0
10.61
1
0.2
0
0.29
0.46
9
2,237.43
Sat Fat(g)
0.08
0
3.27
0
0.14
0
0.05
0.03
2
105.52
277.17
89.27
19.77
DA Plus 10 Page: 8
Nov 04, 2012

Item Name
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
super food 7
Fat
Water, Tap
super food 5
Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
super food 7
Fat
Water, Tap
super food 5
Protein(g)
2
Carb(g)
9
Fat(g)
0
Sat Fat(g)
0
1
23
0
0.58
1.74
5
5
3
14
0
0
2.54
25.79
19
0
21
0
0.5
0
4.53
0.5
2
4.5
3
0
0.11
0
0.63
0.06
1
3.5
0.5
0
0.47
8.03
18.85
0.33
105.52
Mono Fat(g)
0.01
0
4.08
0
0.05
0
0.02
0.22
0
0
25.13
6.26
11.8
8.51
277.17
Poly Fat(g)
0.07
0
1.41
0
0.01
0
0.15
0.07
0
0
0.31
16.12
35.95
0.05
89.27
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0.05
3.36
4.99
0.01
19.77
Chol(mg)
0
0
373
0
4.9
0
0
0
0
0
0.15
0
2.88
0.09
0
0
0.5
0
0.08
0
0.53
0.1
0
0
0
0
0.01
0
0
0
0
0
0
0
60
0
0
0
5
15
0
0
0.01
7.75
17.85
0.01
33.61
0
0.09
4.53
11.35
0
18.4
0
0
0
0
0
0.01
0
0
0
0
0
457.9
DA Plus 10 Page: 9
Nov 04, 2012

Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
super food 7
Fat
Water, Tap
super food 5
Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
Omega-6(g)
0.06
0
1.19
0
0
0
0.13
0.07
0
Omega-3(g)
0.02
0
0.04
0
0
0
0.02
0
0
Diet Fiber(g)
1.36
0
0
5
0
0
6.58
2.31
2
Sugar(g)
23.37
0
1.12
3
12.47
0
10.8
16.37
9
0
0
0
0.49
0.07
0
0
0
0
0
0
0.04
0.03
0
0
0
2
0
0
2
0.5
0
0
3
4
0
0
0.09
20.83
17
0
0
0
0.08
4.51
11.35
0
17.95
Water(L)
0.12
0.74
0.07
0
0.22
0.74
0.2
0.14
0
0
0.02
0.02
0
0
0.18
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
4.37
1.92
4.97
0.4
40.39
Thiamin(mg)
0.1
0
0.07
0.22
0.11
0
0.07
0.05
0
0
18.91
2.95
3.14
6.36
149.41
Ribo(mg)
0.11
0
0.51
0.07
0.45
0
0.08
0.04
0
0.02
0.09
0.74
0.02
0.22
0
4.45
0
0
0
0
0
0
0
0
0
0
0.02
0.22
0.06
1.46
0
0
0
0.04
0.07
0.25
1.82
DA Plus 10 Page: 10
Nov 04, 2012

Item Name
super food 7
Fat
Water, Tap
super food 5
Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
super food 7
Fat
Water, Tap
super food 5
Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Water(L)
0
0
Alcohol(g)
0
0
Thiamin(mg)
0
0
Ribo(mg)
0
0
0.95
0.16
0
0
0
4.45
Niacin(mg)
0.28
0
0.06
2
0.23
0
1.26
0.69
0
0
0
0
0
0
0
Vit B6(mg)
0.13
0
0.12
0
0.09
0
0.24
0.05
0
0
0.03
0.02
0.47
0.01
1.46
Vit B12(g)
0
0
1.11
0
1.23
0
0
0
0
0
0.05
0.03
0.1
0.01
1.82
Fol (DFE)(g)
3.02
0
44
16
12.25
0
61.24
8.25
0
0
0
0
0.56
0.99
0
0
0
0
0
0
0.08
0.1
0.04
0
0
0
0
0
0
0
0.6
0
0
0
0
0
26.17
74.4
0
0
0
0
0.17
4.29
8.8
0.08
19.42
Vit C(mg)
4.83
0
0
0
0
0
5.9
15.68
194.61
0
0.08
0.17
0.25
0.02
1.37
Vit D (ug)(g)
0
0
2.2
1
2.94
0
0
0
6.14
0
0
0
0
0
2.94
Vit A (RAE)(g)
4.53
0
149
150.15
149.45
0
1564.89
28.05
2,538.45
0
5.46
23.68
0
0.54
275.01
Vit A (IU)(IU)
99.66
0
520
500
499.8
0
31275.2
569.25
42,301.42
DA Plus 10 Page: 11
Nov 04, 2012

Item Name
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
super food 7
Fat
Water, Tap
super food 5
Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
super food 7
Fat
Water, Tap
super food 5
Vit C(mg)
0
Vit D (ug)(g)
0
Vit A (RAE)(g)
0
Vit A (IU)(IU)
0
12
150
3000
21
0
0
2.59
124
0
0
0
0
0
0
0
0
0
0
0
250
0
0
2.06
24.8
0
60.06
0
5000
0
0
43.23
496
0
200
0
0
8.37
0
0
0.25
194.61
Alpha-T(mg)
0.29
0
1.03
4.5
0.02
0
0
0.43
0
0
0
0
0
0
6.14
Calcium(mg)
15.1
22.22
50
100
298.9
22.22
72.57
9.9
20
0
5.46
0
0
0
2,538.45
Iron(mg)
0.54
0
1.19
1.8
0.07
0
2.02
0.28
1.08
0
98.28
0
0
0
42,301.42
Magn(mg)
10.57
7.41
10
0
26.95
7.41
22.68
11.55
0
60
2.7
0
0
0
0.58
0.1
0
0
0
20
0
22.22
3.82
27.28
150
150
0
0.72
0.72
0
0.18
0.5
0
0
1.08
0
0
7.41
8.53
27.28
16
0
0
0
0.33
2.88
6.1
0.01
16.27
28.44
10.92
13.76
67
5.38
1,169.73
0
0.22
0.6
3.35
0.2
17.25
9.48
9.1
49.28
122.5
3.44
349.58
DA Plus 10 Page: 12
Nov 04, 2012

Item Name
Water, Tap
Eggs, Hard Boiled
super food 6
Water, Tap
super food 2
super food 4
Spinach
super food 8
super food 9
Water, Tap
Avocado, California
Juice, Orange
super food 1
super food 7
Fat
Water, Tap
super food 5
Potas(mg)
288.41
7.41
126
0
382.2
7.41
537.51
259.05
0
Zinc(mg)
0.11
0
1.05
0
1.03
0
0.39
0.17
0
Sodium(mg)
3.02
22.22
124
210
102.9
22.22
176.9
0
240
135
29.92
0
7.41
149.11
496
220
0
0
0
0
0
0.2
0.12
0.6
0
0
335
240
22.22
2.35
2.48
75
190
160
9.48
194.74
207.68
514.5
80.52
3,517.33
0
0.07
0.93
2.38
0.02
7.07
28.44
1.82
146.88
13.15
1.18
2,254.78
DA Plus 10 Page: 13
Nov 04, 2012


Item Name
Water, Tap
super food 3
Bread, Whole Wheat, Prepared, Toasted
super food 1
Banana
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Wt(g)
740.62
234
42
113
118
Kcal(kcal)
0
166.14
128.1
110
105.02
245
83.3
36.25
108.39
Lunch
Lunch
Lunch
Lunch
Quantity
25 fluid ounce(s)
234 gram(s)
1 slice(s)
113.4 gram(s)
1 item(s) Medium (7 in. to
7 7/8 in. long)
8 fluid ounce(s)
- 8 fl oz is 1 cup
0.25 cup(s) - 1
cup (not
packed)
25 fluid ounce(s)
118.05 gram(s)
182 gram(s)
2 slice(s)
Breakfast
Raisins, Seedless
Breakfast
740.62
118
182
56
0
211.45
94.64
110.88
Water, Tap
super food 10
super food 5
Bread, Wheat or Cracked Wheat, High Fiber,
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
Lunch
3 cup(s)
85
35
Dinner
Dinner
Dinner
Dinner
740.62
119
114
8.04
0
65
100
1.61
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
25 fluid ounce(s)
119 gram(s)
114 gram(s)
0.67 item(s) spear, small (5"
long or less)
226.8 gram(s)
8 fluid ounce(s)
32 fluid ounce(s)
165 gram(s)
24 gram(s)
113.4 gram(s)
2 tablespoon(s)
0.5 cup(s)
0.5 cup(s)
Protein(g)
0
5.94
3.86
5
1.29
8.26
1.11
0
21.96
0.47
124.3
Carb(g)
0
28.08
23.69
19
26.95
12.15
28.7
0
5.53
25.13
327.79
226.8
248
948
165
24
113
32
72.5
73
5,594.46
Fat(g)
0
3.56
2.48
2
0.39
0.2
0.17
0
10.97
0.31
81.97
79.38
111.6
0
75.9
70
110
188.16
58.72
413.91
2,427.2
Sat Fat(g)
0
0.73
0.37
1
0.13
0.14
0.02
0
1.72
0.05
17.5
Item Name
Water, Tap
super food 3
super food 1
Banana
Raisins, Seedless
Water, Tap
super food 10
super food 5
DA Plus 10 Page: 14
Nov 04, 2012

Item Name
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Item Name
Water, Tap
super food 3
super food 1
Banana
Raisins, Seedless
Water, Tap
super food 10
super food 5
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Protein(g)
5.1
Carb(g)
24.42
Fat(g)
1.29
Sat Fat(g)
0.19
0
1
23
0.18
1.45
1.74
0
1.15
5
5
8.03
3.93
18.83
124.3
Mono Fat(g)
0
1.02
0.53
0
0.04
0.05
0.02
0
0.3
0.01
0.14
0
14
0
0.31
18.69
25.79
0
18.84
0
19
6.26
10.48
11.77
327.79
Poly Fat(g)
0
1.31
1.36
0
0.09
0.01
0.01
0
0.35
0.09
0.54
0
0
0.5
0.01
0.29
0.5
0
0.46
4.5
2
16.12
0.29
35.95
81.97
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0.11
0
0.05
0.06
0
0.03
3.5
1
3.36
0.05
4.99
17.5
Chol(mg)
0
0
0
5
0
4.9
0
0
30.5
0
0
0
0
0.15
0
0.02
0.09
0
0.22
0
0
7.75
0.03
17.83
28.19
0
0
0.08
0
0.15
0.1
0
0.07
0
0
4.53
0.14
11.36
20.19
0
0
0.01
0
0
0
0
0
0
0
0
0
0
0.02
0
0
60
0
0
0
0
0
15
5
0
0
0
120.4
DA Plus 10 Page: 15
Nov 04, 2012

Item Name
Water, Tap
super food 3
super food 1
Banana
Raisins, Seedless
Water, Tap
super food 10
super food 5
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Item Name
Water, Tap
super food 3
super food 1
Banana
Raisins, Seedless
Water, Tap
super food 10
super food 5
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Omega-6(g)
0
1.27
1.21
0
0.05
0
0.01
0
0.04
0.08
0.52
Omega-3(g)
0
0.04
0.15
0
0.03
0
0
0
0.03
0.02
0.03
Diet Fiber(g)
0
3.98
2.81
0
3.07
0
1.34
0
0.33
4.37
6.72
Sugar(g)
0
0.63
1.77
17
14.43
12.47
21.46
0
4.41
18.91
1.72
0
0
0
0
0.13
0.07
0
0.07
0
0
4.51
0.11
11.36
19.43
Water(L)
0.74
0.2
0.01
0
0.09
0.22
0.01
0.74
0.08
0.16
0.02
0
0
0
0
0.02
0.03
0
0
0
0
0.02
0.03
0
0.4
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
2
0
0.17
6.58
0.5
0
2.31
0
0
1.92
3.7
6.2
49.99
Thiamin(mg)
0
0.18
0.11
0.06
0.04
0.11
0.04
0
0.04
0.03
0.24
0
4
0
0.15
10.8
20.83
0
16.37
0
17
2.95
4.11
2.9
171.91
Ribo(mg)
0
0.04
0.09
0.25
0.09
0.45
0.05
0
0.07
0.05
0.16
0.74
0.02
0.09
4.69
0
0
0
0
0
0
0
1.94
0
0
0
1.94
DA Plus 10 Page: 16
Nov 04, 2012

Item Name
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Item Name
Water, Tap
super food 3
super food 1
Banana
Raisins, Seedless
Water, Tap
super food 10
super food 5
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Item Name
Water, Tap
super food 3
super food 1
Banana
Water(L)
0.01
0.2
0.22
0.95
0.14
0
0
0
0.06
0
4.69
Niacin(mg)
0
0.53
1.66
0
0.78
0.23
0.28
0
11.35
0.17
2.18
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0.01
0.08
0.04
0.43
0.09
0.06
0
0.3
0.08
0.07
Thiamin(mg)
0.01
0.07
0.22
0
0.05
0
0.06
0.02
0.19
0.47
1.94
Vit B12(g)
0
0
0
0.6
0
1.23
0
0
2.54
0
0
Ribo(mg)
0.01
0.08
0.07
0
0.04
0
0.25
0.03
0.1
0.1
1.94
Fol (DFE)(g)
0
14.04
37.38
0
23.6
12.25
1.81
0
3.9
5.46
75.6
0
0
0
0.08
1.26
0.99
0
0.69
0
0
4.29
1.52
8.81
34.8
Vit C(mg)
0
0
0
0
10.27
227.77
0
0
0
0
0.24
0.1
0
0.05
0
0.04
0.17
0.12
0.25
2.15
Vit D (ug)(g)
0
0
0
0
0
6.77
0
0
0
0
0
0
0
0
0
0.6
0
0
0
4.97
Vit A (RAE)(g)
0
0
0
0
3.54
2,290.66
0
0
0
4.18
61.24
74.4
0
8.25
0
0
23.68
47.12
175.2
568.11
Vit A (IU)(IU)
0
0
1.68
0
75.52
42,066.4
DA Plus 10 Page: 17
Nov 04, 2012

Item Name
Raisins, Seedless
Water, Tap
super food 10
super food 5
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Item Name
Water, Tap
super food 3
super food 1
Banana
Raisins, Seedless
Water, Tap
super food 10
super food 5
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
Vit C(mg)
0
0.83
0
0.22
8.37
0.06
Vit D (ug)(g)
2.94
0
0
3.83
0
0
Vit A (RAE)(g)
149.45
0
0
23.8
5.46
0
Vit A (IU)(IU)
499.8
0
0
234.7
98.28
0.56
12
150
3000
0
21
0
0.45
5.9
124
0
15.68
0
0
0
29
0
227.77
Alpha-T(mg)
0
0.19
0.35
0
0.12
0.02
0.04
0
0.39
0.33
0.13
0
0
0
0
0
0
0
0
0
0
0
0
0
6.77
Calcium(mg)
22.22
21.06
15.12
150
5.9
298.9
18.12
22.22
12.7
10.92
44.8
0
250
0
3.06
1564.89
24.8
0
28.05
60.06
0
0
27.55
0
2,290.66
Iron(mg)
0
2.11
1.43
0
0.31
0.07
0.68
0
1.51
0.22
1.66
0
5000
0
60.78
31275.2
496
0
569.25
200
0
0
554.62
0
42,066.4
Magn(mg)
7.41
63.18
37.38
16
31.86
26.95
11.6
7.41
26.15
9.1
21.84
60
2.7
0
0
0
0.09
0
0.1
0
0.43
11.24
22.22
20
0
1.93
72.57
27.28
28.44
9.9
1,263.35
0
0.72
0.72
0.17
2.02
0.5
0
0.28
20.09
7.41
0
0
1.13
22.68
27.28
9.48
11.55
550.24
DA Plus 10 Page: 18
Nov 04, 2012

Item Name
super food 7
super food 1
Peas, Green
Peanuts, All Types
Item Name
Water, Tap
super food 3
super food 1
Banana
Raisins, Seedless
Water, Tap
super food 10
super food 5
Reduced Calorie
Spinach
Water, Tap
super food 8
super food 9
Asparagus
super food 2
Juice, Orange
Water, Tap
super food 4
super food 7
super food 1
Peas, Green
Peanuts, All Types
Alpha-T(mg)
0
0
2.88
0.09
6.08
11.24
Potas(mg)
7.41
163.8
144.9
220
422.44
382.2
271.51
7.41
212.1
194.74
68.32
Calcium(mg)
150
150
13.76
18.12
67.16
1,263.35
Zinc(mg)
0
2.34
0.69
0.6
0.18
1.03
0.08
0
0.71
0.07
0.63
Iron(mg)
0
0
0.6
1.07
3.34
20.09
Sodium(mg)
22.22
9.36
160.02
75
1.18
102.9
3.99
22.22
555.7
1.82
286.16
135
7.41
29.92
0
16.24
537.51
496
9.48
259.05
0
220
207.68
176.9
514.65
4,569.66
0
0
0
0.04
0.39
0.12
0
0.17
0
0.6
0.93
0.9
2.39
11.86
22.22
335
240
0.16
176.9
2.48
28.44
0
190
75
146.88
3.62
13.14
2,609.41
Magn(mg)
0
16
49.28
23.92
122.64
550.24
DA Plus 10 Page: 19
Nov 04, 2012


Item Name
super food 1
super food 3
super food 6
Water, Tap
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Breakfast
Banana
Breakfast
Wt(g)
113
234
57
740.62
245
Kcal(kcal)
110
166.14
140
0
83.3
118
105.02
182
118
30
94.64
211.45
120
740.62
226.8
119
114
740.62
36.25
0
79.38
65
100
0
108.39
111.6
79.38
70
0
110
58.72
413.91
2,226.93
Sat Fat(g)
1
0.73
0
0
0.14
0.13
0.05
1.72
0.5
0
0.05
0
0.11
0
14.1
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Dinner
Snacks
Snacks
Snacks
Snacks
Snacks
Snacks
25 fluid ounce(s)
226.8 gram(s)
119 gram(s)
114 gram(s)
25 fluid ounce(s)
0.25 cup(s) - 1
cup (not
packed)
8 fluid ounce(s)
226.8 gram(s)
24 gram(s)
32 fluid ounce(s)
113.4 gram(s)
0.5 cup(s)
0.5 cup(s)
Protein(g)
5
5.94
6
0
8.26
1.29
0.47
21.96
3
Carb(g)
19
28.08
31
0
12.15
26.95
25.13
5.53
21
248
226.8
24
948
113
72.5
73
5,520.22
Fat(g)
2
3.56
1
0
0.2
0.39
0.31
10.97
3
0
1.45
1
23
0
114.43
0
18.69
14
0
0
315.96
0
0.29
0
0.5
0
65.91
Item Name
super food 1
super food 3
super food 6
Water, Tap
Banana
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Lunch
Lunch
Lunch
Quantity
113.4 gram(s)
234 gram(s)
57 gram(s)
25 fluid ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
1 item(s) Medium (7 in. to
7 7/8 in. long)
182 gram(s)
118.05 gram(s)
8 item(s)
DA Plus 10 Page: 20
Nov 04, 2012

Item Name
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Item Name
super food 1
super food 3
super food 6
Water, Tap
Banana
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Item Name
super food 1
super food 3
super food 6
Water, Tap
Banana
super food 5
super food 10
Fat
Water, Tap
Protein(g)
1.11
1.74
1.45
5
0
5
3.93
18.83
114.43
Mono Fat(g)
0
1.02
0
0
0.05
0.04
0.01
0.3
0.5
Carb(g)
28.7
25.79
18.69
0
0
19
10.48
11.77
315.96
Poly Fat(g)
0
1.31
0
0
0.01
0.09
0.09
0.35
0
Fat(g)
0.17
0.5
0.29
4.5
0
2
0.29
35.95
65.91
Trans Fat(g)
0
0
0
0
0
0
0
0
0
Sat Fat(g)
0.02
0.06
0.05
3.5
0
1
0.05
4.99
14.1
Chol(mg)
5
0
0
0
4.9
0
0
30.5
0
0
0.02
0
0.15
0
0.02
0.09
0.02
0
0
0
0.03
17.83
20.07
Omega-6(g)
0
1.27
0
0
0
0.05
0.08
0.04
0
0
0.15
0
0.08
0
0.01
0.1
0.15
0
0
0
0.14
11.36
13.82
Omega-3(g)
0
0.04
0
0
0
0.03
0.02
0.03
0
0
0
0
0.01
0
0
0
0
0
0
0
0
0
0.02
Diet Fiber(g)
0
3.98
5
0
0
3.07
4.37
0.33
3
0
0
0
60
0
0
0
0
15
0
5
0
0
120.4
Sugar(g)
17
0.63
3
0
12.47
14.43
18.91
4.41
0
0
13.25
0
0.22
0
46.64
0
162.74
DA Plus 10 Page: 21
Nov 04, 2012

Item Name
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Item Name
super food 1
super food 3
super food 6
Water, Tap
Banana
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Item Name
super food 1
super food 3
super food 6
Water, Tap
Banana
Omega-6(g)
0.13
0
0
0
0.01
0.07
0.13
0
0
0
0.11
11.36
13.25
Water(L)
0
0.2
0
0.74
0.22
0.09
0.16
0.08
0
Omega-3(g)
0.02
0
0
0
0
0.03
0.02
0
0
0
0.03
0
0.22
Alcohol(g)
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
6.58
2
0
0
1.34
0.5
6.58
0
0
0
3.7
6.2
46.64
Thiamin(mg)
0.06
0.18
0.22
0
0.11
0.04
0.03
0.04
0
Sugar(g)
10.8
4
0
0
21.46
20.83
10.8
0
0
17
4.11
2.9
162.74
Ribo(mg)
0.25
0.04
0.07
0
0.45
0.09
0.05
0.07
0
0.74
0.2
0.02
0.09
0.74
0.01
0.22
0.2
0
0.95
0
0.06
0
4.71
Niacin(mg)
0
0.53
2
0
0.23
0.78
29.17
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.04
0.01
0
0
0.09
0.43
2.01
0
0.07
0
0
0
0.04
0.22
0.07
0
0
0.06
0.19
0.47
1.8
Vit B12(g)
0.6
0
0
0
1.23
0
4.97
0
0.08
0
0
0
0.05
0.07
0.08
0
0
0.25
0.1
0.1
1.74
Fol (DFE)(g)
0
14.04
16
0
12.25
23.6
496.26
DA Plus 10 Page: 22
Nov 04, 2012

Item Name
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Item Name
super food 1
super food 3
super food 6
Water, Tap
Banana
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Item Name
super food 1
super food 3
Niacin(mg)
0.17
11.35
0
Vit B6(mg)
0.08
0.3
0
Vit B12(g)
0
2.54
0
Fol (DFE)(g)
5.46
3.9
0
0
1.26
0
0
0
0.28
0.99
1.26
0
0
0
1.52
8.81
29.17
Vit C(mg)
0
0
0
0
0
10.27
8.37
0.22
0
0
0.24
0
0
0
0.06
0.1
0.24
0
0
0.04
0.12
0.25
2.01
Vit D (ug)(g)
0
0
1
0
2.94
0
0
3.83
0
0
0
0
0
0
0
0
0
0
0
0.6
0
0
4.97
Vit A (RAE)(g)
0
0
150.15
0
149.45
3.54
5.46
23.8
0
0
61.24
0
0
0
1.81
74.4
61.24
0
0
0
47.12
175.2
496.26
Vit A (IU)(IU)
0
0
500
0
499.8
75.52
98.28
234.7
0
0
5.9
21
0
0
0.83
124
5.9
0
0
0
29
0
205.49
Alpha-T(mg)
0
0.19
11.86
0
0
0
0
0
0
0
0
0
0
0
0
0
7.77
Calcium(mg)
150
21.06
1,290.42
0
1564.89
250
0
0
0
24.8
1564.89
60.06
0
0
27.55
0
3,824.59
Iron(mg)
0
2.11
18.15
0
31275.2
5000
0
0
0
496
31275.2
200
0
0
554.62
0
70,209.32
Magn(mg)
16
63.18
451.74
DA Plus 10 Page: 23
Nov 04, 2012

Item Name
super food 6
Water, Tap
Banana
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Item Name
super food 1
super food 3
super food 6
Water, Tap
Banana
super food 5
super food 10
Fat
Water, Tap
super food 2
super food 8
super food 9
Water, Tap
Raisins, Seedless
Juice, Orange
super food 2
super food 7
Water, Tap
super food 1
Peas, Green
Peanuts, All Types
Alpha-T(mg)
4.5
0
0.02
0.12
0.33
0.39
0
Calcium(mg)
100
22.22
298.9
5.9
10.92
12.7
0
Iron(mg)
1.8
0
0.07
0.31
0.22
1.51
1.08
Magn(mg)
0
7.41
26.95
31.86
9.1
26.15
0
0
0
0
0
0
0.04
0.1
0
0
0
0
0.09
6.08
11.86
Potas(mg)
220
163.8
0
7.41
382.2
422.44
194.74
212.1
0
22.22
72.57
20
0
22.22
18.12
27.28
72.57
150
28.44
150
18.12
67.16
1,290.42
Zinc(mg)
0.6
2.34
0
0
1.03
0.18
0.07
0.71
0
0
2.02
0.72
0.72
0
0.68
0.5
2.02
0
0
0
1.07
3.34
18.15
Sodium(mg)
75
9.36
210
22.22
102.9
1.18
1.82
555.7
160
7.41
22.68
0
0
7.41
11.6
27.28
22.68
0
9.48
16
23.92
122.64
451.74
7.41
537.51
29.92
0
7.41
271.51
496
537.51
0
9.48
220
176.9
514.65
4,410.98
0
0.39
0
0
0
0.08
0.12
0.39
0
0
0.6
0.9
2.39
9.79
22.22
176.9
335
240
22.22
3.99
2.48
176.9
190
28.44
75
3.62
13.14
2,428.09
DA Plus 10 Page: 24
Nov 04, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
2237
2873
-636
Nov 02, 2012
2427
2873
-446
Nov 03, 2012
2226
2873
-647
Total:
6890
8619
-1729
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2476
2297
2873
-576
DA Plus 10 Page: 25

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Nov 04, 2012

Julia Apodaca, julesapo11@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 04, 2012

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

270.0 - 390.0 306.98 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 04, 2012

Nov 04, 2012

3.5 cup eq.

2.3 cup eq.

2.0 cup eq.

2.3 cup eq.

3.0 cup eq.

6.5 oz. eq.

8.6 oz. eq.

Your results are based on a 2476 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

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

Nov 04, 2012

Intake Spreadsheet for Nov 01, 2012

FRESH EXPRESS Salad, Organic, Baby

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 02, 2012

Milk, Non Fat Skim or Fat Free

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Intake Spreadsheet for Nov 03, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 04, 2012

Nov 01, 2012

Nov 02, 2012

Nov 03, 2012

Daily Caloric Summary

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