CamarilloG WB4

Nov 05, 2012
Gabriel Camarillo, gabe_soccer_10@live.com

Profile: Gabriel Camarillo, 3 Day Average
Profile
Active Profile:
Gabriel Camarillo
Height:
5 ft. 6 inches
Weight:
179.0 lbs.
Age:
19 years
BMI:
28.9
Gender:
Male
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2782 kcal
Protein
64.95 g
Carbohydrate
303.0 - 438.0 g
Fat, Total
60.0 - 105.0 g
No recommendation
Saturated Fat
< 27 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
17 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
Nov 05, 2012

Nutrient
Sugar, Total
DRI
*
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 g
Folate (DFE)
400 g
Vitamin C
90 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
1000 mg
Iron
8 mg
Magnesium
400 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 05, 2012

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,252-1,808 kCal
10%-35%
278-974 kCal
20%-35%
556-974 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
57%
26%
21%
0%
1,558 kCal
717 kCal
570 kCal
0 kCal
DA Plus 10 Page: 3
Nov 05, 2012

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
Saturated Fat
0%
5%
Monounsaturated Fat
5%
Polyunsaturated Fat
6%
Trans Fatty Acid

Unspecified
25%
50%
75%
100%
0%
5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 05, 2012

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2782 kcal
2,728.4 kcal
Protein
64.95 g
179.35 g
Carbohydrate
303.0 - 438.0 389.48 g

g
60.0 - 105.0 63.36 g
g
Fat, Total
98%
276%
Fat
Saturated Fat
< 27 g
13.89 g
51%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
16.08 g
17.82 g
0.02 g
1,165.33 mg
Omega-6 Linoleic
17 g
14.81 g
Omega-3 Linolenic
1.6 g
2.04 g
128%
Dietary Fiber, Total
38 g
63.3 g
167%
Sugar, Total
61.78 g
Water
3.7 L
2.89 L
Alcohol
0g
Thiamin
1.2 mg
1.87 mg
156%
Riboflavin
1.3 mg
1.99 mg
153%
Niacin
16 mg
33.56 mg
210%
Vitamin B6
1.3 mg
2.47 mg
190%
Vitamin B12
2.4 g
5.4 g
225%
Folate (DFE)
400 g
341.15 g
Vitamin C
90 mg
46.55 mg
Vitamin D (ug)
15 g
6.23 g
Vitamin A (RAE)
900 g
440.26 g
Vitamin A (IU)
3000 IU
3,620.45 IU
Alpha-Tocopherol
15 mg
5.65 mg
Calcium
1000 mg
832.5 mg
Iron
8 mg
20.63 mg
258%
Magnesium
400 mg
651.71 mg
163%
388%
Essential Fatty Acids

87%
Carbohydrates
Other
78%
Vitamins
85%
52%
42%
49%
121%
38%
Minerals
83%
DA Plus 10 Page: 5
Nov 05, 2012

Nutrient
DRI
Intake
Potassium
4700 mg
3,098.68 mg
Zinc
11 mg
17.06 mg
Sodium
1500 mg
1,402.88 mg
0%
25%
50%
75%
100%
66%
155%
94%
DA Plus 10 Page: 6
Nov 05, 2012

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
5.3 oz. eq.
% Goal
53.3%
Vegetables
3.5 cup eq.
tips
2.2 cup eq.
61.9%
Fruits
2.5 cup eq.
tips
0 cup eq.
0%
Dairy
3.0 cup eq.
tips
0.7 cup eq.
22.2%
Protein Foods
7.0 oz. eq.
tips
7.7 oz. eq.
109.3%
76.5
18%
Empty Calories
426.0
Your results are based on a 2782 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.
*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 05, 2012

Intake Spreadsheet for Nov 02, 2012

Item Name
Oatmeal, Cooked with Water
Ezekiel Bread
Egg, Whites, Raw
Meal
Breakfast
Breakfast
Breakfast
Egg, Raw
Breakfast
Super Food 10
Water, Tap
Tilapia, Raw
Pasta, Macaroni, Whole Wheat, Dry
Breakfast
Breakfast
Lunch
Lunch
Quantity
1 cup(s)
68 gram(s)
1 item(s) - Large
egg white
3 item(s) - Large
egg
118 gram(s)
16 fluid ounce(s)
4 ounce(s)
1 cup(s) - cup
elbow shaped
1.5 cup(s)
16 fluid ounce(s)
4 ounce(s)
Wt(g)
234
68
33
Kcal(kcal)
166.14
320
17.16
150
214.5
118
474
113.4
105
105.02
0
108.86
365.4
202.5
474
113.4
56.7
0
187.11
105
365.4
135
474
28.35
490
37.8
0
168.68
166.6
425
2,704.37
Sat Fat(g)
0.73
0
0
4.69
0.13
0
0.66
0.27
0.09
0
1.15
0.27
0.06
0
1.14
0.27
1.25
10.71
Green Beans, Frozen, Boiled, Drained

Water, Tap
Chicken, Breast, Meat Only, Boneless,
Skinless, Roasted
Lunch
Lunch
Dinner

Water, Tap
Super Food 1
Milk, Non Fat Skim or Fat Free
Dinner
Dinner
Snacks
Snacks
Super Food 2
Snacks
1 cup(s) - cup
elbow shaped
1 cup(s)
16 fluid ounce(s)
23.3 gram(s)
16 fluid ounce(s)
- 8 fl oz is 1 cup
84 gram(s)
Protein(g)
5.94
20
3.6
18.84
1.29
0
22.77
15.36
3.02
0
35.18
Carb(g)
28.08
56
0.24
1.08
26.95
0
0
78.78
13.06
0
0
84
3,401.65
Fat(g)
3.56
4
0.06
14.27
0.39
0
1.93
1.47
0.34
0
4.05
15.36
2.01
0
5.97
16.51
24
189.85
78.78
8.71
0
6.01
24.3
59
381
1.47
0.23
0
14.76
0.39
12
58.91
Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 1
Super Food 2
Dinner
DA Plus 10 Page: 8
Nov 05, 2012

Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 1
Super Food 2
Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 1
Super Food 2
Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Mono Fat(g)
1.02
0
0
5.49
0.04
0
0.56
0.2
0.01
0
1.41
Poly Fat(g)
1.31
0
0
2.87
0.09
0
0.41
0.58
0.17
0
0.87
Trans Fat(g)
0
0
0
0.06
0
0
0
0
0
0
0
Chol(mg)
0
280
0
558
0
0
56.7
0
0
0
96.39
0.2
0.01
0
9.18
0.11
0
18.24
Omega-6(g)
1.27
0
0
2.33
0.05
0
0.18
0.56
0.07
0
0.67
0.58
0.11
0
3.68
0.01
0
10.7
Omega-3(g)
0.04
0
0
0.07
0.03
0
0.04
0
0.1
0
0.03
0
0
0
0
0
0
0.06
Diet Fiber(g)
3.98
16
0
0
3.07
0
0
8.71
6.08
0
0
0
0
0
0
9.8
280
1,280.89
Sugar(g)
0.63
0
0.23
0.56
14.43
0
0
3.89
2.49
0
0
0.56
0.05
0
3.68
0.01
0
9.42
Water(L)
0.2
0
0.03
0.11
0.09
0.47
2.78
0
0.06
0
0
0
0
0.39
Alcohol(g)
0
0
0
0
0
0
0
8.71
4.05
0
3.09
0
17
70.69
Thiamin(mg)
0.18
0
0
0.06
0.04
0
1.79
3.89
1.66
0
1.4
24.94
0.5
54.62
Ribo(mg)
0.04
0
0.14
0.69
0.09
0
2.5
DA Plus 10 Page: 9
Nov 05, 2012

Item Name
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 1
Super Food 2
Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 1
Super Food 2
Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water(L)
0.09
0.01
0.19
0.47
0.07
Alcohol(g)
0
0
0
0
0
Thiamin(mg)
0.05
0.51
0.07
0
0.08
Ribo(mg)
0.07
0
0.18
0
0
0.01
0.12
0.47
0
0.45
0
2.78
Niacin(mg)
0.53
0
0.03
0.11
0.78
0
4.43
5.39
0.78
0
15.55
0
0
0
0
0
0
0
Vit B6(mg)
0.01
0
0
0.26
0.43
0
0.18
0.23
0.12
0
0.68
0.51
0.05
0
0.02
0.22
0
1.79
Vit B12(g)
0
0
0.03
1.33
0
0
1.79
0
0
0
0.39
0
0.12
0
0.27
0.89
0
2.5
Fol (DFE)(g)
14.04
0
1.32
70.5
23.6
0
27.22
59.85
46.57
0
4.54
5.39
0.52
0
1.01
0.46
0
34.97
Vit C(mg)
0
0
0
0
10.27
0
0
0
8.3
0
0
0.23
0.08
0
0.04
0.18
0
2.45
Vit D (ug)(g)
0
0
0
3
0
0
3.52
0
0
0
0.11
0
0
0
0
2.45
0
5.99
Vit A (RAE)(g)
0
0
0
240
3.54
0
0
0
56.7
0
6.8
59.85
31.05
0
15.03
24.5
0
378.06
Vit A (IU)(IU)
0
0
0
810
75.52
0
0
0
1127.93
0
23.81
24.1
12.51
643.74
3,789.09
DA Plus 10 Page: 10
Nov 05, 2012

Item Name
Water, Tap
Super Food 1
Super Food 2
Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 1
Super Food 2
Item Name
Ezekiel Bread
Egg, Whites, Raw
Egg, Raw
Super Food 10
Water, Tap
Tilapia, Raw
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 1
Super Food 2
Vit C(mg)
0
5.53
0
0
0
0
24.1
Alpha-T(mg)
0.19
0
0
1.57
0.12
0
0.45
0
0.08
0
0.31
Vit D (ug)(g)
0
0
0
0
5.88
0
12.51
Calcium(mg)
21.06
0
2.31
84
5.9
14.22
11.34
42
85.05
14.22
17.01
Vit A (RAE)(g)
0
37.8
0
0
298.9
0
643.74
Iron(mg)
2.11
0
0.03
2.62
0.31
0
0.64
3.81
1.34
0
1.18
Vit A (IU)(IU)
0
751.95
0
0.28
999.6
0
3,789.09
Magn(mg)
63.18
0
3.63
18
31.86
4.74
30.62
150.15
38.47
4.74
32.89
0
0.05
0
6.75
0.05
0
9.57
Potas(mg)
163.8
0
53.79
207
422.44
4.74
342.47
225.75
321.97
4.74
290.3
42
56.7
14.22
75.69
597.8
0
1,083.52
Zinc(mg)
2.34
0
0.01
1.93
0.18
0
0.37
2.49
0.49
0
1.13
3.81
0.89
0
1.09
0.15
0.18
18.14
Sodium(mg)
9.36
280
54.78
213
1.18
14.22
58.97
8.4
2.03
14.22
83.92
150.15
25.65
4.74
79.66
53.9
0
692.38
225.75
214.65
4.74
201.85
764.4
0
3,448.4
2.49
0.32
0
0.94
2.06
0
14.75
8.4
1.35
14.22
0.85
205.8
280
1,250.69
DA Plus 10 Page: 11
Nov 05, 2012


Item Name
Eggs, Scrambled, No Added Fat
Meal
Breakfast
Breakfast
Egg, Whites, Raw
Breakfast
Ezekiel Bread
Water, Tap
Super Food 5
Rice, Brown, Long Grain, Cooked
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Beef, Sirloin Tip, Roasted
Water, Tap
Super Food 7
Super Food 6
Breakfast
Breakfast
Breakfast
Breakfast
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Quantity
1 cup(s)
3 item(s) - 2
large eggs
1 item(s) - Large
egg white
68 gram(s)
16 fluid ounce(s)
2 ounce(s)
1 cup(s)
182 gram(s)
187.35 gram(s)
16 fluid ounce(s)
16 fluid ounce(s)
4 ounce(s)
1 cup(s)
1.5 cup(s)
16 fluid ounce(s)
70 gram(s)
52 gram(s)
Item Name
Egg, Whites, Raw
Ezekiel Bread
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Water, Tap
Super Food 7
Super Food 6
Protein(g)
5.94
19.46
3.6
20
0
2.53
5.03
0.47
55.66
0
0
31.28
5.03
3.02
0
4.41
2.65
159.09
Mono Fat(g)
1.02
5.63
0
0
16.2
Carb(g)
28.08
3.76
0.24
56
0
65.32
44.77
25.13
58.05
0
0
0
44.77
13.06
0
45.92
37.34
422.45
Poly Fat(g)
1.31
1.96
0
0
10.78
Item Name
Egg, Whites, Raw
Ezekiel Bread
Wt(g)
234
180
Kcal(kcal)
166.14
234
33
17.16
68
474
82.5
195
182
236.4
474
474
113.4
195
202.5
474
70
52
3,739.8
Fat(g)
3.56
15.05
0.06
4
0
0.38
1.75
0.31
8.15
0
0
5.9
1.75
0.34
0
11.97
4.84
58.06
Trans Fat(g)
0
0
0
0
0
320
0
246.67
216.45
94.64
516.61
0
0
186.21
216.45
56.7
0
284.9
201.24
2,757.17
Sat Fat(g)
0.73
5.02
0
0
0
0.05
0.35
0.05
1.16
0
0
1.98
0.35
0.09
0
5.94
0.99
16.7
Chol(mg)
0
595.8
0
280
1,341.4
DA Plus 10 Page: 12
Nov 05, 2012

Item Name
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Water, Tap
Super Food 7
Super Food 6
Item Name
Egg, Whites, Raw
Ezekiel Bread
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Water, Tap
Super Food 7
Super Food 6
Item Name
Egg, Whites, Raw
Ezekiel Bread
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Mono Fat(g)
0
0.04
0.64
0.01
1.42
0
0
2.33
0.64
0.01
0
1.74
2.7
16.2
Omega-6(g)
1.27
1.65
0
0
0
0.02
0.6
0.08
0.71
0
0
0.23
0.6
0.07
0
3.58
0
8.82
Water(L)
0.2
0.14
0.03
0
0.47
0.01
0.14
0.16
0.13
0.47
0.47
3.13
Poly Fat(g)
0
0.03
0.63
0.09
0.92
0
0
0.29
0.63
0.17
0
3.61
1.14
10.78
Omega-3(g)
0.04
0.06
0
0
0
0.01
0.03
0.02
0.04
0
0
0.01
0.03
0.1
0
0.03
0
0.36
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
3.98
0
0
16
0
3.05
3.51
4.37
16.66
0
0
0
3.51
6.08
0
0
0.57
57.73
Thiamin(mg)
0.18
0.1
0
0
0
0.09
0.19
0.03
0.1
0
0
1.52
Chol(mg)
0
0
0
0
376.39
0
0
89.21
0
0
0
0
0
1,341.4
Sugar(g)
0.63
4.01
0.23
0
0
48.83
0.68
18.91
1.38
0
0
0
0.68
2.49
0
0
19.76
97.62
Ribo(mg)
0.04
0.74
0.14
0
0
0.1
0.05
0.05
0.01
0
0
1.92
DA Plus 10 Page: 13
Nov 05, 2012

Item Name
Water, Tap
Super Food 7
Super Food 6
Item Name
Egg, Whites, Raw
Ezekiel Bread
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Water, Tap
Super Food 7
Super Food 6
Item Name
Egg, Whites, Raw
Ezekiel Bread
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Water, Tap
Super Food 7
Super Food 6
Water(L)
0.09
0.14
0.19
0.47
0.01
0.01
3.13
Niacin(mg)
0.53
0.15
0.03
0
0
0.63
2.98
0.17
15.83
0
0
3.93
2.98
0.78
0
1.04
1.98
31.02
Vit C(mg)
0
0
0
0
0
1.9
0
8.37
6.45
0
0
0
0
8.3
0
5.32
0
30.34
Alcohol(g)
0
0
0
0
0
0
0
Vit B6(mg)
0.01
0.21
0
0
0
0.14
0.28
0.08
0.72
0
0
0.32
0.28
0.12
0
0.23
0.21
2.61
Vit D (ug)(g)
0
3.06
0
0
0
0
0
0
0.11
0
0
0.44
0
0
0
0
0
3.61
Thiamin(mg)
0.11
0.19
0.07
0
0.31
0.16
1.52
Vit B12(g)
0
1.75
0.03
0
0
0
0
0
0.39
0
0
3.27
0
0
0
0
0
5.43
Vit A (RAE)(g)
0
221.4
0
0
0
0
0
5.46
28.2
0
0
0
0
56.7
0
1.4
0
313.16
Ribo(mg)
0.32
0.05
0.18
0
0.08
0.16
1.92
Fol (DFE)(g)
14.04
52.2
1.32
0
0
4.12
7.8
5.46
14.19
0
0
11.78
7.8
46.57
0
29.4
0
194.69
Vit A (IU)(IU)
0
987.26
0
0
0
0
0
98.28
448.86
0
0
0
0
1127.93
0
34.3
500.24
3,196.87
DA Plus 10 Page: 14
Nov 05, 2012

Item Name
Egg, Whites, Raw
Ezekiel Bread
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Water, Tap
Super Food 7
Super Food 6
Item Name
Egg, Whites, Raw
Ezekiel Bread
Water, Tap
Super Food 5
Super Food 8
Super Food 9
Water, Tap
Water, Tap
Water, Tap
Super Food 7
Super Food 6
Alpha-T(mg)
0.19
1.39
0
0
0
0.1
0.06
0.33
0.57
0
0
0.19
0.06
0.08
0
0
0
2.96
Potas(mg)
163.8
271.8
53.79
0
4.74
617.91
83.85
194.74
411.05
4.74
4.74
425.36
83.85
321.97
4.74
496.3
82.16
3,225.55
Calcium(mg)
21.06
140.4
2.31
0
14.22
41.25
19.5
10.92
23.31
14.22
14.22
9.28
19.5
85.05
14.22
39.9
19.76
489.12
Zinc(mg)
2.34
1.78
0.01
0
0
0.18
1.23
0.07
1.23
0
0
6.1
1.23
0.49
0
0.82
0.26
15.73
Iron(mg)
2.11
2.57
0.03
0
0
1.55
0.82
0.22
1.34
0
0
3.96
0.82
1.34
0
1.85
1.82
18.42
Sodium(mg)
9.36
653.4
54.78
280
14.22
9.07
9.75
1.82
367.17
14.22
14.22
72.61
9.75
2.03
14.22
7
228.8
1,762.42
Magn(mg)
63.18
23.4
3.63
0
4.74
26.4
83.85
9.1
38.54
4.74
4.74
30.05
83.85
38.47
4.74
67.2
15.08
501.71
DA Plus 10 Page: 15
Nov 05, 2012


Item Name
Water, Tap
Meal
Breakfast
Breakfast
Breakfast
Egg, Whites, Raw
Breakfast
Ezekiel Bread
Super Food 4
Water, Tap
Breakfast
Breakfast
Lunch
Lunch
Quantity
1 cup(s)
16 fluid ounce(s)
2 item(s) - 2
large eggs
2 item(s) - Large
egg white
68 gram(s)
53.61 gram(s)
16 fluid ounce(s)
1.5 cup(s) - cup
elbow shaped
4 ounce(s)
1.5 cup(s)
16 fluid ounce(s)
3 ounce(s)
Wt(g)
234
474
120
Kcal(kcal)
166.14
0
156
66
34.32
68
56
474
157.5
320
366.24
0
548.1
113.4
202.5
474
85.05
186.21
56.7
0
140.33
157.5
548.1
51.52
0
150
2,723.66
Sat Fat(g)
0.73
0
3.35
0
0
3.43
0
0.41
1.98
0.09
0
0.86
0.41
0.03
0
3
14.27
Chol(mg)
0
0
397.2
873.7

Water, Tap
Skinless, Roasted
Lunch
Lunch
Dinner
Dinner
Broccoli, Frozen, Chopped, Boiled, Drained

Water, Tap
Super Food 3
Dinner
Snacks
Snacks
1.5 cup(s) - cup

elbow shaped
1 cup(s)
16 fluid ounce(s)
170 gram(s)
Item Name
Water, Tap
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 3
Protein(g)
5.94
0
12.97
7.19
20
8.53
0
23.04
31.28
3.02
0
26.38
Carb(g)
28.08
0
2.51
0.48
56
7.68
0
118.17
0
13.06
0
0
184
474
226
3,565.95
Fat(g)
3.56
0
10.03
0.11
4
36.52
0
2.2
5.9
0.34
0
3.04
23.04
5.7
0
22
189.11
Mono Fat(g)
1.02
0
3.75
13.81
118.17
9.84
0
11
365
Poly Fat(g)
1.31
0
1.31
32
2.2
0.22
0
5
73.13
Trans Fat(g)
0
0
0
0
Item Name
Water, Tap
Dinner
DA Plus 10 Page: 16
Nov 05, 2012

Item Name
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 3
Item Name
Water, Tap
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 3
Item Name
Water, Tap
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Mono Fat(g)
0
0
5
0
0.31
2.33
0.01
0
1.05
Poly Fat(g)
0
0
26.42
0
0.88
0.29
0.17
0
0.65
Trans Fat(g)
0
0
0
0
0
0
0
0
0
Chol(mg)
0
280
0
0
0
89.21
0
0
72.29
0.31
0.01
0
0
13.81
Omega-6(g)
1.27
0
1.1
0
0
21.33
0
0.83
0.23
0.07
0
0.5
0.88
0.1
0
0
32
Omega-3(g)
0.04
0
0.04
0
0
5.08
0
0
0.01
0.1
0
0.03
0
0
0
0
0
Diet Fiber(g)
3.98
0
0
0
16
3.75
0
13.07
0
6.08
0
0
0
0
0
35
873.7
Sugar(g)
0.63
0
2.68
0.47
0
1.46
0
5.83
0
2.49
0
0
0.83
0.02
0
0
26.19
Water(L)
0.2
0.47
0.09
0.06
0
0
0.47
0.01
0.09
0.19
0.47
2.76
0
0.08
0
0
5.38
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
13.07
5.52
0
0
61.47
Thiamin(mg)
0.18
0
0.07
0
0
0.19
0
0.77
0.11
0.07
0
2.31
5.83
2.7
0
11
33.09
Ribo(mg)
0.04
0
0.49
0.29
0
0.08
0
0
0.32
0.18
0
1.56
DA Plus 10 Page: 17
Nov 05, 2012

Item Name
Skinless, Roasted
Water, Tap
Super Food 3
Item Name
Water, Tap
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 3
Item Name
Water, Tap
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 3
Water(L)
0.06
Alcohol(g)
0
Thiamin(mg)
0.06
Ribo(mg)
0
0.01
0.17
0.47
0
2.76
Niacin(mg)
0.53
0
0.1
0.07
0
0.63
0
8.08
3.93
0.78
0
11.66
0
0
0
0
0
Vit B6(mg)
0.01
0
0.14
0
0
0.3
0
0.35
0.32
0.12
0
0.51
0.77
0.1
0
0
2.31
Vit B12(g)
0
0
1.16
0.06
0
0
0
0
3.27
0
0
0.29
0
0.15
0
0
1.56
Fol (DFE)(g)
14.04
0
34.8
2.64
0
54.88
0
89.77
11.78
46.57
0
3.4
8.08
0.84
0
0
34.7
Vit C(mg)
0
0
0
0
0
0.73
0
0
0
8.3
0
0
0.35
0.24
0
0
2.35
Vit D (ug)(g)
0
0
2.04
0
0
0
0
0
0.44
0
0
0.09
0
0
0
0
4.78
Vit A (RAE)(g)
0
0
147.6
0
0
0.56
0
0
0
56.7
0
5.1
89.77
103.04
0
0
450.71
Vit A (IU)(IU)
0
0
658.17
0
0
11.2
0
0
0
1127.93
0
17.86
0
73.78
0
2.4
85.21
0
0
0
0
2.57
0
93.84
0
60.06
363.86
0
1860.24
0
200
3,875.4
DA Plus 10 Page: 18
Nov 05, 2012

Item Name
Water, Tap
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 3
Item Name
Water, Tap
Egg, Whites, Raw
Ezekiel Bread
Super Food 4
Water, Tap
Water, Tap
Skinless, Roasted
Water, Tap
Super Food 3
Alpha-T(mg)
0.19
0
0.92
0
0
0.39
0
0
0.19
0.08
0
0.23
Calcium(mg)
21.06
14.22
93.6
4.62
0
54.88
14.22
63
9.28
85.05
14.22
12.76
Iron(mg)
2.11
0
1.72
0.05
0
1.63
0
5.72
3.96
1.34
0
0.88
Magn(mg)
63.18
4.74
15.6
7.26
0
88.48
4.74
225.22
30.05
38.47
4.74
24.66
0
2.43
0
0
4.43
Potas(mg)
163.8
4.74
181.2
107.58
0
246.96
4.74
338.63
425.36
321.97
4.74
217.73
63
60.72
14.22
400
924.85
Zinc(mg)
2.34
0
1.19
0.02
0
1.73
0
3.73
6.1
0.49
0
0.85
5.72
1.12
0
1.08
25.32
Sodium(mg)
9.36
14.22
435.6
109.56
280
1.12
14.22
12.6
72.61
2.03
14.22
62.94
225.22
23.92
4.74
0
761.04
338.63
261.28
4.74
0
2,622.09
3.73
0.52
0
0
20.69
12.6
20.24
14.22
120
1,195.53
DA Plus 10 Page: 19
Nov 05, 2012

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 02, 2012
2705
2143
562
Nov 03, 2012
2757
2143
614
Nov 04, 2012
2723
2143
580
Total:
8185
6429
1756
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2782
2728
2143
585
DA Plus 10 Page: 20

CamarilloG WB4

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Nov 05, 2012

Gabriel Camarillo, gabe_soccer_10@live.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 05, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 05, 2012

Nov 05, 2012

Trans Fatty Acid

Nov 05, 2012

303.0 - 438.0 389.48 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 05, 2012

Nov 05, 2012

3.5 cup eq.

2.2 cup eq.

2.5 cup eq.

3.0 cup eq.

0.7 cup eq.

7.0 oz. eq.

7.7 oz. eq.

Your results are based on a 2782 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 05, 2012

Intake Spreadsheet for Nov 02, 2012

Green Beans, Frozen, Boiled, Drained

Green Beans, Frozen, Boiled, Drained

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 03, 2012

Egg, Whites, Raw

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 04, 2012

Egg, Whites, Raw

Beef, Sirloin Tip, Roasted

Broccoli, Frozen, Chopped, Boiled, Drained

1.5 cup(s) - cup

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 02, 2012

Nov 03, 2012

Nov 04, 2012

Daily Caloric Summary

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