Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Height:
5 ft. 5 inches
Weight:
229.0 lbs.
Age:
28 years
BMI:
38.1
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2777 kcal
Protein
83.1 g
Carbohydrate
303.0 - 438.0 g
Fat, Total
60.0 - 105.0 g
No recommendation
Saturated Fat
< 27 g
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
No recommendation
Cholesterol
< 300 mg
Fat
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
DRI
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
Minerals
Calcium
1000 mg
Iron
18 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
8 mg
Sodium
1500 mg
DA Plus 10 Page: 2
Macronutrient Ranges for May 02, 2013, May 03, 2013, May 04, 2013
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,250-1,805 kCal
10%-35%
278-972 kCal
20%-35%
555-972 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
54%
22%
29%
0%
1,144 kCal
460 kCal
612 kCal
3 kCal
DA Plus 10 Page: 3
Fat Breakdown for May 02, 2013, May 03, 2013, May 04, 2013
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
9%
Polyunsaturated Fat
9%
50%
75%
100%
6%
0%
5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2777 kcal
2,129.15 kcal
Protein
83.1 g
114.88 g
Carbohydrate
Fat, Total
77%
138%
Fat
Saturated Fat
< 27 g
14.14 g
52%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
21.21 g
21.04 g
0g
184.8 mg
Omega-6 Linoleic
12 g
20.09 g
Omega-3 Linolenic
1.1 g
0.76 g
25 g
47.33 g
Sugar, Total
128.36 g
Water
2.7 L
3.7 L
Alcohol
0.48 g
Thiamin
1.1 mg
1.05 mg
Riboflavin
1.1 mg
3.4 mg
309%
Niacin
14 mg
19.4 mg
139%
Vitamin B6
1.3 mg
2.89 mg
222%
Vitamin B12
2.4 g
6.07 g
253%
Folate (DFE)
400 g
633.05 g
158%
Vitamin C
75 mg
352.84 mg
470%
Vitamin D (ug)
15 g
14.17 g
Vitamin A (RAE)
700 g
2,599.58 g
371%
Vitamin A (IU)
2333 IU
40,798.26 IU
1,749%
Alpha-Tocopherol
15 mg
12.51 mg
Calcium
1000 mg
1,885.37 mg
189%
Iron
18 mg
18.66 mg
104%
Magnesium
310 mg
517.79 mg
167%
62%
Carbohydrates
189%
Other
137%
Vitamins
95%
94%
83%
Minerals
DA Plus 10 Page: 5
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
5,578.9 mg
119%
Zinc
8 mg
12 mg
150%
Sodium
1500 mg
2,468.2 mg
165%
DA Plus 10 Page: 6
MyPlate Analysis for May 02, 2013, May 03, 2013, May 04, 2013
Grains
Goal*
10.0 oz. eq.
tips
Actual
0 oz. eq.
% Goal
0%
Vegetables
tips
0 cup eq.
0%
Fruits
tips
0 cup eq.
0%
Dairy
tips
122.2%
Protein Foods
tips
0 oz. eq.
0%
80.7
18.9%
Empty Calories
426.0
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
of oil a day.
DA Plus 10 Page: 7
Lunch
Lunch
Lunch
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Quantity
492.57 gram(s)
8 fluid ounce(s)
32 fluid ounce(s)
- 8 fl oz is 1 cup
260.11 gram(s)
112.73 gram(s)
8 fluid ounce(s)
699.16 gram(s)
8 fluid ounce(s)
264 gram(s)
8 fluid ounce(s)
8 fluid ounce(s)
700 gram(s)
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad
Protein(g)
10.84
0
32.89
24.55
5.53
0
27.01
0
3.95
0
0
15.02
119.8
Mono Fat(g)
1.73
0
2.7
2.54
2.24
0
2.99
0
3.7
0
0
3.87
19.76
Carb(g)
66.38
0
48.7
16.81
30.47
0
69.88
0
32.16
0
0
41.12
305.52
Poly Fat(g)
3.7
0
0.34
0.71
0.5
0
0.82
0
0.62
0
0
13.62
20.31
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad
Meal
Breakfast
Breakfast
Breakfast
Wt(g)
489.49
237
976
Kcal(kcal)
364.47
0
409.92
259.71
117.65
237
699.16
237
155.12
237
237
730.56
4,612.68
Fat(g)
9.38
0
9.47
6.54
3.66
0
11.79
0
5.26
0
0
21.34
67.45
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
220.64
167.59
0
481.01
0
190.2
0
0
383.1
2,216.93
Sat Fat(g)
1.27
0
6.18
0.5
0.4
0
2.68
0
0.75
0
0
2.28
14.06
Chol(mg)
3.05
0
48.8
35
0
0
58.42
0
0
0
0
0
145.27
DA Plus 10 Page: 8
Omega-6(g)
3.48
0
0.29
0.56
0.47
0
0.71
0
0.56
0
0
13.36
19.43
Water(L)
0.4
0.24
0.88
0.12
0.08
0.24
0.53
0.24
0.11
0.24
0.24
0.56
3.86
Niacin(mg)
0.23
0
0.91
0.75
0.32
0
7.01
0
2.02
0
0
6.11
17.36
Vit C(mg)
5.31
0
0
364.94
Omega-3(g)
0.22
0
0.04
0.15
0.02
0
0.07
0
0.06
0
0
0.25
0.8
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.13
0
0.36
0.07
0.05
0
0.48
0
0.53
0
0
1.28
2.89
Vit D (ug)(g)
0.73
0
11.71
12.58
Diet Fiber(g)
7.45
0
0
6.32
5.4
0
11.32
0
3.49
0
0
17.18
51.16
Thiamin(mg)
0.06
0
0.2
0.04
0.04
0
0.18
0
0.1
0
0
0.44
1.04
Vit B12(g)
0.29
0
4.59
0
0
0
0.25
0
0
0
0
0
5.13
Vit A (RAE)(g)
38.95
0
566.08
2,543.47
Sugar(g)
32.72
0
50.75
8.92
3.15
0
13.6
0
1.62
0
0
18.27
129.04
Ribo(mg)
0.53
0
1.81
0.05
0.04
0
0.22
0
0.07
0
0
0.56
3.27
Fol (DFE)(g)
9.6
0
48.8
23.79
15.67
0
45.31
0
38.94
0
0
446.98
629.09
Vit A (IU)(IU)
184.32
0
1912.96
39,816.12
DA Plus 10 Page: 9
Vit C(mg)
25.18
8.81
0
19.59
0
12.57
0
0
293.48
364.94
Alpha-T(mg)
0.4
0
0.1
1.65
1.09
0
0.68
0
0.83
0
0
6.83
11.58
Potas(mg)
330.33
2.37
1464
185.65
134.32
2.37
775.85
2.37
824.65
2.37
2.37
2031.57
5,758.23
Vit D (ug)(g)
0
0
0
0.13
0
0
0
0
0
12.58
Calcium(mg)
147.9
7.11
1220
88.13
33.55
7.11
84.46
7.11
27.95
7.11
7.11
245.09
1,882.62
Zinc(mg)
1.09
0
4.1
0.5
0.17
0
2.13
0
0.53
0
0
3.49
12.02
Vit A (RAE)(g)
68.46
102.61
0
3.93
0
1.77
0
0
1761.67
2,543.47
Iron(mg)
2.32
0
0.29
1.83
1.2
0
4.33
0
1.66
0
0
8.05
19.68
Sodium(mg)
38.83
7.11
429.44
207.08
108.9
7.11
1598.98
7.11
148.57
7.11
7.11
179.92
2,747.26
Vit A (IU)(IU)
359.51
2054.75
0
81.81
0
20.42
0
0
35202.35
39,816.12
Magn(mg)
41.67
2.37
107.36
22.21
12.52
2.37
68.72
2.37
45.23
2.37
2.37
198.4
507.97
DA Plus 10 Page: 10
Lunch
Lunch
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Quantity
8 fluid ounce(s)
492.57 gram(s)
32 fluid ounce(s)
- 8 fl oz is 1 cup
8 fluid ounce(s)
229.36 gram(s)
8 fluid ounce(s)
699.16 gram(s)
447.47 gram(s)
700 gram(s)
264 gram(s)
8 fluid ounce(s)
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap
Protein(g)
0
10.84
32.89
0
29.3
0
27.01
6.53
15.02
3.95
0
125.55
Mono Fat(g)
0
1.73
2.7
0
6.09
0
2.99
2.96
3.87
3.7
0
24.03
Omega-6(g)
0
3.48
0.29
20.55
Carb(g)
0
66.38
48.7
0
25.13
0
69.88
23.39
41.12
32.16
0
306.76
Poly Fat(g)
0
3.7
0.34
0
1.4
0
0.82
1.18
13.62
0.62
0
21.68
Omega-3(g)
0
0.22
0.04
0.74
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Meal
Breakfast
Breakfast
Breakfast
Wt(g)
237
489.49
976
Kcal(kcal)
0
364.47
409.92
237
229.31
237
699.16
437.1
730.56
155.12
237
4,664.73
Fat(g)
0
9.38
9.47
0
11.23
0
11.79
5.85
21.34
5.26
0
74.33
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
0
7.45
0
45.97
0
318.94
0
481.01
166.93
383.1
190.2
0
2,314.56
Sat Fat(g)
0
1.27
6.18
0
1.97
0
2.68
1.18
2.28
0.75
0
16.32
Chol(mg)
0
3.05
48.8
0
118.75
0
58.42
6.1
0
0
0
235.12
Sugar(g)
0
32.72
50.75
133.68
DA Plus 10 Page: 11
Omega-6(g)
0
0.99
0
0.71
1.16
13.36
0.56
0
20.55
Water(L)
0.24
0.4
0.88
0.24
0.14
0.24
0.53
0.4
0.56
0.11
0.24
3.96
Niacin(mg)
0
0.23
0.91
0
11.45
0
7.01
0.83
6.11
2.02
0
28.56
Vit C(mg)
0
5.31
0
0
8.75
0
19.59
5.92
293.48
345.61
Omega-3(g)
0
0.08
0
0.07
0.02
0.25
0.06
0
0.74
Alcohol(g)
0
0
0
0
0
0
0
0.72
0
0
0
0.72
Vit B6(mg)
0
0.13
0.36
0
0.37
0
0.48
0.3
1.28
0.53
0
3.45
Vit D (ug)(g)
0
0.73
11.71
0
4.37
0
0.13
1.46
0
18.42
Diet Fiber(g)
0
3.93
0
11.32
2.59
17.18
3.49
0
45.97
Thiamin(mg)
0
0.06
0.2
0
0.07
0
0.18
0.05
0.44
0.1
0
1.08
Vit B12(g)
0
0.29
4.59
0
2.82
0
0.25
0.57
0
0
0
8.52
Vit A (RAE)(g)
0
38.95
566.08
0
133.02
0
3.93
72.8
1761.67
2,578.22
Sugar(g)
0
1.44
0
13.6
15.28
18.27
1.62
0
133.68
Ribo(mg)
0
0.53
1.81
0
0.22
0
0.22
0.35
0.56
0.07
0
3.75
Fol (DFE)(g)
0
9.6
48.8
0
49.46
0
45.31
23.94
446.98
38.94
0
663.03
Vit A (IU)(IU)
0
184.32
1912.96
0
1805.66
0
81.81
282.72
35202.35
39,490.24
DA Plus 10 Page: 12
Vit C(mg)
12.57
0
345.61
Alpha-T(mg)
0
0.4
0.1
0
1.61
0
0.68
2.02
6.83
0.83
0
12.46
Potas(mg)
2.37
330.33
1464
2.37
353.14
2.37
775.85
491.76
2031.57
824.65
2.37
6,280.78
Vit D (ug)(g)
0
0
18.42
Calcium(mg)
7.11
147.9
1220
7.11
79.58
7.11
84.46
191
245.09
27.95
7.11
2,024.42
Zinc(mg)
0
1.09
4.1
0
1
0
2.13
0.88
3.49
0.53
0
13.22
Vit A (RAE)(g)
1.77
0
2,578.22
Iron(mg)
0
2.32
0.29
0
2.97
0
4.33
0.5
8.05
1.66
0
20.11
Sodium(mg)
7.11
38.83
429.44
7.11
798.11
7.11
1598.98
62.22
179.92
148.57
7.11
3,284.5
Vit A (IU)(IU)
20.42
0
39,490.24
Magn(mg)
2.37
41.67
107.36
2.37
31.81
2.37
68.72
56.72
198.4
45.23
2.37
559.4
DA Plus 10 Page: 13
Meal
Breakfast
Breakfast
Breakfast
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Lunch
Lunch
Lunch
Lunch
Dinner
Dinner
Dinner
Snacks
Snacks
Quantity
492.57 gram(s)
8 fluid ounce(s)
16 fluid ounce(s)
- 8 fl oz is 1 cup
8 fluid ounce(s)
192.85 gram(s)
8 fluid ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
260.11 gram(s)
112.73 gram(s)
8 fluid ounce(s)
447.47 gram(s)
700 gram(s)
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad
Protein(g)
10.84
0
16.45
0
12.14
0
8.22
24.55
5.53
0
6.53
15.02
99.28
Mono Fat(g)
1.73
0
1.35
0
4.49
0
0.68
2.54
2.24
0
2.96
3.87
19.85
Carb(g)
66.38
0
24.35
0
31.28
0
12.18
16.81
30.47
0
23.39
41.12
245.97
Poly Fat(g)
3.7
0
0.17
0
1.15
0
0.09
0.71
0.5
0
1.18
13.62
21.12
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad
Wt(g)
489.49
237
488
Kcal(kcal)
364.47
0
204.96
237
178.4
237
244
0
245.8
0
102.48
259.71
117.65
237
437.1
730.56
3,892.9
Fat(g)
9.38
0
4.73
0
8.27
0
2.37
6.54
3.66
0
5.85
21.34
62.15
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
220.64
167.59
0
166.93
383.1
1,855.96
Sat Fat(g)
1.27
0
3.09
0
1.78
0
1.54
0.5
0.4
0
1.18
2.28
12.04
Chol(mg)
3.05
0
24.4
0
93.25
0
12.2
35
0
0
6.1
0
174
DA Plus 10 Page: 14
Omega-6(g)
3.48
0
0.15
0
1.05
0
0.07
0.56
0.47
0
1.16
13.36
20.3
Water(L)
0.4
0.24
0.44
0.24
0.12
0.24
0.22
0.12
0.08
0.24
0.4
0.56
3.28
Niacin(mg)
0.23
0
0.45
0
3.36
0
0.23
0.75
0.32
0
0.83
6.11
12.29
Vit C(mg)
5.31
0
0
347.98
Omega-3(g)
0.22
0
0.02
0
0.05
0
0.01
0.15
0.02
0
0.02
0.25
0.74
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0.72
0
0.72
Vit B6(mg)
0.13
0
0.18
0
0.23
0
0.09
0.07
0.05
0
0.3
1.28
2.33
Vit D (ug)(g)
0.73
0
5.86
11.53
Diet Fiber(g)
7.45
0
0
0
5.91
0
0
6.32
5.4
0
2.59
17.18
44.86
Thiamin(mg)
0.06
0
0.1
0
0.25
0
0.05
0.04
0.04
0
0.05
0.44
1.01
Vit B12(g)
0.29
0
2.29
0
0.28
0
1.15
0
0
0
0.57
0
4.58
Vit A (RAE)(g)
38.95
0
283.04
2,677.05
Sugar(g)
32.72
0
25.38
0
5.96
0
12.69
8.92
3.15
0
15.28
18.27
122.37
Ribo(mg)
0.53
0
0.9
0
0.3
0
0.45
0.05
0.04
0
0.35
0.56
3.18
Fol (DFE)(g)
9.6
0
24.4
0
50.45
0
12.2
23.79
15.67
0
23.94
446.98
607.03
Vit A (IU)(IU)
184.32
0
956.48
43,088.44
DA Plus 10 Page: 15
Vit C(mg)
0
9.29
0
0
25.18
8.81
0
5.92
293.48
347.98
Alpha-T(mg)
0.4
0
0.05
0
1.43
0
0.02
1.65
1.09
0
2.02
6.83
13.49
Potas(mg)
330.33
2.37
732
2.37
416.59
2.37
366
185.65
134.32
2.37
491.76
2031.57
4,697.7
Vit D (ug)(g)
0
0.55
0
2.93
0
0
0
1.46
0
11.53
Calcium(mg)
147.9
7.11
610
7.11
99.97
7.11
305
88.13
33.55
7.11
191
245.09
1,749.07
Zinc(mg)
1.09
0
2.05
0
1.54
0
1.02
0.5
0.17
0
0.88
3.49
10.75
Vit A (RAE)(g)
0
207.99
0
141.52
68.46
102.61
0
72.8
1761.67
2,677.05
Iron(mg)
2.32
0
0.15
0
2.08
0
0.07
1.83
1.2
0
0.5
8.05
16.19
Sodium(mg)
38.83
7.11
214.72
7.11
425.38
7.11
107.36
207.08
108.9
7.11
62.22
179.92
1,372.85
Vit A (IU)(IU)
0
3570.07
0
478.24
359.51
2054.75
0
282.72
35202.35
43,088.44
Magn(mg)
41.67
2.37
53.68
2.37
64.47
2.37
26.84
22.21
12.52
2.37
56.72
198.4
486
DA Plus 10 Page: 16
Energy Balance for May 02, 2013, May 03, 2013, May 04, 2013
Date
kCal Consumed
kCal Burned
Net kCal
2217
2742
-525
2314
2742
-428
1856
2742
-886
Total:
6387
8226
-1839
kCal
2777
2129
2742
-613
DA Plus 10 Page: 17