Feb 09, 2011

Mohamad Zriek, zriek@comcast.net

Profile: Main Profile, 3 Day Average

Profile
Active Profile: Main Profile
Height: 5 ft. 11 inches
Weight: 198.0 lbs.
Age: 23 years
BMI: 27.6
Gender: Male
Activity Level: Sedentary
Smoker: Yes
Strict Vegetarian/Vegan: No
DRI Goals

Nutrient DRI

Energy
Kilocalories 2696 kcal
Protein 71.85 g Daily requirement based on grams per kilogram of body weight
Carbohydrate 292.0 - 422.0 g
Fat, Total 57.0 - 101.0 g No recommendation

Fat
Saturated Fat < 26 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

Essential Fatty Acids

Omega-6 Linoleic 17 g
Omega-3 Linolenic 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g
Sugar, Total * No recommendation

Other
Water 3.7 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 µg
Folate (DFE) 400 µg
Vitamin C 125 mg
Vitamin D (ug) 5 µg DRI Adequate Intake
Vitamin A (RAE) 900 µg
Vitamin A (IU) * No recommendation
alpha-tocopherol (Vit E) 15 mg

Minerals
Calcium 1000 mg DRI Adequate Intake
Iron 8 mg
Magnesium 400 mg
Potassium 4700 mg DRI Adequate Intake
Zinc 11 mg
Sodium 1500 mg DRI Adequate Intake
Feb 09, 2011
Mohamad Zriek, zriek@comcast.net
Profile: Main Profile, 3 Day Average
Macronutrient Ranges for Feb 09, 2011

Recommended Yours

Carbs 45%-65% 1,213-1,752 71% 36 kCal

kCal
Protein 10%-35% 270-944 kCal 20% 10 kCal
Fats 20%-35% 539-944 kCal 10% 5 kCal
Alcohol 0% 0 kCal 0% 0 kCal

Feb 09, 2011

Mohamad Zriek, zriek@comcast.net
Profile: Main Profile, 3 Day Average
Fat Breakdown for Feb 09, 2011

Source of Fat
* Transfat data is not yet reported by all sources and therefore may be
under-represented.
Saturated Fat 4%
Monounsaturated Fat 4%
Polyunsaturated Fat 1%
Trans Fatty Acid 0%
Unspecified 1%

Feb 09, 2011

Mohamad Zriek, zriek@comcast.net
Profile: Main Profile, 3 Day Average
Intake vs. Goals for Feb 09, 2011
 Nutrient DRI Intake %

Energy
Kilocalories 2696 kcal 51.36 kcal 2%
Protein 71.85 g 2.61 g 4%
Carbohydrate 292.0 - 422.0 g 9.06 g
Fat, Total 57.0 - 101.0 g 0.56 g
Fat
Saturated Fat < 26 g 0.23 g 1%
Monounsaturated Fat * 0.21 g
Polyunsaturated Fat * 0.05 g
Trans Fatty Acid * 0.01 g
Cholesterol < 300 mg 5.39 mg 2%
Essential Fatty Acids
Omega-6 Linoleic 17 g 0.04 g 0%
Omega-3 Linolenic 1.6 g 0.01 g 1%
Carbohydrates
Dietary Fiber, Total 38 g 0.63 g 2%
Sugar, Total * 2.77 g
Other
Water 3.7 L 0.04 L 1%
Alcohol * 0g
Vitamins
Thiamin 1.2 mg 0.05 mg 4%
Riboflavin 1.3 mg 0.02 mg 2%
Niacin 16 mg 0.87 mg 5%
Vitamin B6 1.3 mg 0.07 mg 5%
Vitamin B12 2.4 µg 0.18 µg 7%
Folate (DFE) 400 µg 27.71 µg 7%
Vitamin C 125 mg 5.18 mg 4%
Vitamin D (ug) 5 µg 0.01 µg 0%
Vitamin A (RAE) 900 µg 6.47 µg 1%
Vitamin A (IU) * 1,118.87 IU
alpha-tocopherol (Vit E) 15 mg 0.25 mg 2%
Minerals
Calcium 1000 mg 16.81 mg 2%
Iron 8 mg 0.65 mg 8%
Magnesium 400 mg 8.62 mg 2%
Potassium 4700 mg 118.52 mg 3%
Zinc 11 mg 0.57 mg 5%
Sodium 1500 mg 206.36 mg 14%

Feb 09, 2011

Mohamad Zriek, zriek@comcast.net
Profile: Main Profile, 3 Day Average
My Pyramid Analysis for Feb 09, 2011

Goal* Actual % Goal

Grains 10.0 oz. eq. tips 0 oz. eq. 0%

Vegetables 3.5 cup eq. tips 0 cup eq. 0%

Fruits 2.5 cup eq. tips 0 cup eq. 0%

Milk 3.0 cup eq. tips 0 cup eq. 0%

Meat &Beans 7.0 oz. eq. tips 0 oz. eq. 0%

Discretionary 426.0 0 0%
Your results are based on a 2696 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 8.0 teaspoons of oil a day.

*My Pyramid 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 the Pyramid.
**CAUTION!Recipes and Custom Foods are not included on the MyPyramid Report, as pyramid values for these cannot be
calculated.
Feb 09, 2011
Mohamad Zriek, zriek@comcast.net
Profile: Main Profile, 3 Day Average
Intake Spreadsheet for Feb 09, 2011

Item Name Meal Quantity Wt(g) Kcal(kcal)

Koosa Lunch 63.2 gram(s) 63.2 51.36
Total 63.2 51.36

Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)

Koosa 2.61 9.06 0.56 0.23
Total 2.61 9.06 0.56 0.23

Item Name Mono Fat(g) Poly Fat(g) Trans Fat(g) Chol(mg)

Koosa 0.21 0.05 0.01 5.39
Total 0.21 0.05 0.01 5.39

Item Name Omega-6(g) Omega-3(g) Diet Fiber(g) Sugar(g)

Koosa 0.04 0.01 0.63 2.77
Total 0.04 0.01 0.63 2.77

Item Name Water(L) Alcohol(g) Thiamin(mg) Ribo(mg)

Koosa 0.04 0 0.05 0.02
Total 0.04 0 0.05 0.02

Item Name Niacin(mg) Vit B6(mg) Vit B12(µg) Fol (DFE)(µg)

Koosa 0.87 0.07 0.18 27.71
Total 0.87 0.07 0.18 27.71

Item Name Vit C(mg) Vit D (ug)(µg) Vit A (RAE)(µg) Vit A (IU)(IU)
Koosa 5.18 0.01 6.47 1118.87
Total 5.18 0.01 6.47 1,118.87

Item Name alpha-T(mg) Calcium(mg) Iron(mg) Magn(mg)

Koosa 0.25 16.81 0.65 8.62
Total 0.25 16.81 0.65 8.62

Item Name Potas(mg) Zinc(mg) Sodium(mg)

Koosa 118.52 0.57 206.36
Total 118.52 0.57 206.36

Feb 09, 2011

Mohamad Zriek, zriek@comcast.net
Profile: Main Profile, 3 Day Average
Energy Balance for Feb 09, 2011

Date kCal Consumed kCal Burned Net kCal

Feb 09, 2011 51 2371 -2320
Total: 51 2371 -2320

kCal
Daily Caloric Summary
Recommended: 2696
Average Intake: 51
Average Expenditure: 2371
Average Net Gain/Loss: -2320