May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.

com Profile: jmota, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: jmota 5 ft. 11 inches 150.0 lbs. 18 years 20.9 Male Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 3509 kcal 57.83 g 393.0 - 568.0 g 77.0 - 136.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 16 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.3 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1300 mg 11 mg 410 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

Macronutrient Ranges for May 06, 2013, May 07, 2013, May 08, 2013

Macronutrient Ranges
1,750 1,500

Calories

1,250 1,000 750 500 250 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 1,579-2,281 kCal 10%-35% 351-1,228 kCal 20%-35% 702-1,228 kCal 0% 0 kCal

Fat Actual Intake

Yours 38% 27% 38% 0% 1,180 kCal 842 kCal 1,193 kCal 0 kCal

Alcohol

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

Fat Breakdown for May 06, 2013, May 07, 2013, May 08, 2013
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 3% 0% 8% 15% 13% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

Intake vs. Goals for May 06, 2013, May 07, 2013, May 08, 2013
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 3509 kcal 57.83 g 3,134.36 kcal 210.41 g 89% 364%

393.0 - 568.0 294.95 g g 77.0 - 136.0 132.57 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 35 g * * * < 300 mg 26.67 g 51.75 g 45 g 0.06 g 400.59 mg 76%

134%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 16 g 1.6 g 37.14 g 1.48 g 92% 232%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 41.96 g 119.13 g 110%

Other
Water Alcohol 3.3 L * 2.79 L 0g 84%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 900 g 3000 IU 15 mg 2.38 mg 4.27 mg 71.54 mg 6.13 mg 15.78 g 637.95 g 206.39 mg 12.87 g 1,536.3 g 17,417.82 IU 22.58 mg 86% 171% 581% 151% 198% 329% 447% 472% 658% 159% 275%

Minerals
Calcium Iron Magnesium 1300 mg 11 mg 410 mg 2,116.54 mg 19.93 mg 838.88 mg 163% 181% 205%

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 6,790.01 mg 20.35 mg 2,289.86 mg 0% 25% 50% 75% 100% 144% 185% 153%

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

MyPlate Analysis for May 06, 2013, May 07, 2013, May 08, 2013 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 6.3 oz. eq. 1.6 cup eq. 2.3 cup eq. 5 cup eq. 24 oz. eq. 281

% Goal 62.9% 39.7% 91.8% 167.7% 343.3% 43.4%

Your results are based on a 3200 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 11.0 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.

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

Intake Spreadsheet for May 06, 2013

Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium Meal Breakfast Breakfast Breakfast Lunch Lunch Quantity 18 ounce(s) 1 cup(s) 16.9 fluid ounce(s) 2 cup(s) 1 piece(s) breast, bone and skin removed 18 gram(s) 16.9 fluid ounce(s) 8 ounce(s) 2 cup(s) Chopped 2 cup(s) 14 ounce(s) 18 ounce(s) 16.9 fluid ounce(s) 3 item(s) - 2 5/8 in. diameter, sphere 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) - Whole 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 18 ounce(s) 2 cup(s) - Strips or slices 1 cup(s) chopped, halves, or whole Carb(g) 0 43.4 0 89.54 0 0 0 0 397.65 Wt(g) 0 55 500.66 390 172 Kcal(kcal) 0 216.15 0 432.9 283.8

Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Snacks

0 500.66 226.78 182 390 396.86 0 500.66 393 490 288 182

0 0 322.02 61.88 432.9 563.54 0 0 184.71 166.6 92.16 94.64

water Carrots Peanuts, All Types, Oil Roasted, Salted

Snacks Snacks Snacks

0 244 144 5,055.63 Fat(g) 0 3.68 0 3.51 6.14 0 0 14.38 135.28

0 100.04 862.56 3,813.91 Sat Fat(g) 0 0.61 0 0.7 1.74 0 0 2.22 22.96

Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw

Protein(g) 0 5.39 0 10.06 53.35 0 0 44.99 272.97

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Protein(g) 5.13 10.06 78.74 0 0 3.69 16.51 1.93 0.47 0 2.27 40.36 272.97 Mono Fat(g) 0 1.65 0 1.28 2.13 0 0 4.77 0.02 1.28 8.35 0 0 0.09 0.11 0.12 0.01 0 0.03 37.41 57.24 Omega-6(g) 0 1.04 0 1.21 1.01 0 28.02 Carb(g) 12.08 89.54 0 0 0 46.18 24.3 22.12 25.13 0 23.38 21.97 397.65 Poly Fat(g) 0 1.1 0 1.26 1.32 0 0 5.76 0.07 1.26 10.08 0 0 0.1 0.01 0.45 0.09 0 0.29 22.02 43.81 Omega-3(g) 0 0.06 0 0.05 0.05 0 2.39 Fat(g) 0.67 3.51 25.16 0 0 0.47 0.39 0.86 0.31 0 0.59 75.6 135.28 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 4.45 0 7.02 0 0 63.16 Sat Fat(g) 0.07 0.7 3.89 0 0 0.06 0.27 0.04 0.05 0 0.09 12.51 22.96 Chol(mg) 0 0 0 0 146.2 0 0 124.73 0 0 218.27 0 0 0 9.8 0 0 0 0 0 499 Sugar(g) 0 14.74 0 1.37 0 0 132.83

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Omega-6(g) 0 0.39 0.03 1.21 0.68 0 0 0.07 0.01 0.26 0.08 0 0.28 21.75 28.02 Water(L) 0 0 0.5 0.29 0.11 0 0.5 0.16 0.16 0.29 0.27 0 0.5 0.34 0.45 0.26 0.16 0 0.22 0 4.2 Niacin(mg) 0 3.68 0 5.96 114.52 Omega-3(g) 0 0.67 0.04 0.05 1.17 0 0 0.03 0 0.19 0.02 0 0 0.05 2.39 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0.37 0 0.57 9.58 Diet Fiber(g) 0 0 4.73 7.02 0 0 0 9.43 0 5.76 4.37 0 6.83 13.54 63.16 Thiamin(mg) 0 0.11 0 0.37 0.12 0 0 0.51 0.13 0.37 0.9 0 0 0.34 0.22 0.07 0.03 0 0.16 0.12 3.46 Vit B12(g) 0 0 0 0 22.87 Sugar(g) 0 0 3.09 1.37 0 0 0 36.75 24.94 14.08 18.91 0 11.57 6.02 132.83 Ribo(mg) 0 0.05 0 0.1 0 0 0 0.86 0.21 0.1 1.51 0 0 0.16 0.89 0.06 0.05 0 0.14 0.13 4.26 Fol (DFE)(g) 0 55 0 15.6 799.79

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Niacin(mg) 23.58 0 0 17.82 1.16 5.96 31.19 0 0 1.11 0.46 1.11 0.17 0 2.4 19.91 114.52 Vit C(mg) 0 0 0 0 0 0 0 0 162.34 0 0 0 0 209.08 0 169.34 8.37 0 14.4 1.15 564.68 Alpha-T(mg) 0 1.17 16.81 Vit B6(mg) 1.03 0 0 1.86 0.32 0.57 3.25 0 0 0.24 0.18 0.14 0.08 0 0.34 0.66 9.58 Vit D (ug)(g) 0 0 0 0 0.17 0 0 0 0 0 0 0 0 0 5.88 0 0 0 0 0 6.05 Calcium(mg) 0 18.15 1,412.89 Vit B12(g) 0.58 0 0 7.21 0 0 12.62 0 0 0 2.45 0 0 0 0 0 22.87 Vit A (RAE)(g) 0 0 0 0 10.32 0 0 27.21 56.42 0 47.62 0 0 43.23 298.9 2.88 5.46 0 2037.4 0 2,529.45 Iron(mg) 0 8.25 24.49 Fol (DFE)(g) 6.88 0 0 56.69 114.66 15.6 99.22 0 0 117.9 24.5 69.12 5.46 0 46.36 172.8 799.79 Vit A (IU)(IU) 0 2.2 0 0 36.12 0 0 90.71 1133.86 0 158.74 0 0 884.25 999.6 34.56 98.28 0 40762.6 0 44,200.93 Magn(mg) 0 36.85 1,093.71

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Item Name water GENERAL MILLS OATMEAL CRISP with Almonds Water, Bottled Rice, Brown, Long Grain, Cooked Chicken, Breast, Meat Only, Boneless, Skinless, Roasted water Water, Bottled Salmon, Atlantic, Wild, Raw Broccoli Rice, Brown, Long Grain, Cooked Salmon, Atlantic, Wild, Raw water Water, Bottled Orange Milk, Non Fat Skim or Fat Free Strawberries Apple, Medium water Carrots Peanuts, All Types, Oil Roasted, Salted Alpha-T(mg) 0 0.12 0.46 0 0 0 1.42 0.12 0 0 0 0.71 0.05 0.84 0.33 0 1.61 9.99 16.81 Potas(mg) 0 177.1 0 167.7 440.32 0 0 1111.21 575.12 167.7 1944.62 0 0 711.33 764.4 440.64 194.74 0 780.8 1045.44 8,521.12 Calcium(mg) 50.07 39 25.8 0 50.07 27.21 85.54 39 47.62 0 50.07 157.2 597.8 46.08 10.92 0 80.52 87.84 1,412.89 Zinc(mg) 0 0.82 0 2.46 1.72 0 0 1.45 0.75 2.46 2.54 0 0 0.28 2.06 0.4 0.07 0 0.59 4.72 20.31 Iron(mg) 0 1.64 1.79 0 0 1.81 1.33 1.64 3.17 0 0 0.39 0.15 1.18 0.22 0 0.73 2.19 24.49 Sodium(mg) 0 113.85 10.01 19.5 127.28 0 10.01 99.78 60.06 19.5 174.62 0 10.01 0 205.8 2.88 1.82 0 168.36 604.8 1,628.29 Magn(mg) 10.01 167.7 49.88 0 10.01 65.77 38.22 167.7 115.09 0 10.01 39.3 53.9 37.44 9.1 0 29.28 253.44 1,093.71

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

Intake Spreadsheet for May 07, 2013

Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Quantity 1 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 18 fluid ounce(s) - 8 fl oz is 1 cup 16 fluid ounce(s) - 8 fl oz is 1 cup 1 item(s) - Large egg 0.25 cup(s) 18 ounce(s) 1 item(s) - 1 item is 1 sandwich 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 16.9 ounce(s) 18 fluid ounce(s) - 8 fl oz is 1 cup 1 ounce(s) 0.5 cup(s) Wt(g) 55 118 551.25 488 50 28.25 0 268 173 Kcal(kcal) 216.15 105.02 187.43 204.96 77.5 113.85 0 589.6 160.89

water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds

Dinner Snacks Snacks Snacks

0 551.25 28.35 79.5 2,390.6 Fat(g) 3.68 0.39 0.44 4.73 5.3 9.36 0 21.57 0.22 0 0.44 13.61 0.13 59.89 Trans Fat(g) 0 0.19

0 187.43 160.18 78.71 2,081.7 Sat Fat(g) 0.61 0.13 0.31 3.09 1.63 5.96 0 8.33 0.06 0 0.31 1.91 0.08 22.42 Chol(mg) 0 387.48

Protein(g) 5.39 1.29 18.58 16.45 6.29 7.03 0 46.07 4.32 0 18.58 4.81 3.97 132.77 Mono Fat(g) 1.65 21.06

Carb(g) 43.4 26.95 27.34 24.35 0.56 0.36 0 53.25 36.59 0 27.34 7.3 15.65 263.09 Poly Fat(g) 1.1 13.47

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Mono Fat(g) 0.04 0.12 1.35 2.04 2.65 0 7.9 0.01 0 0.12 5.14 0.03 21.06 Omega-6(g) 1.04 0.05 0.01 0.15 0.59 0.16 0 4.35 0.07 0 0.01 5.86 0 12.3 Water(L) 0 0.09 0.5 0.44 0.04 0.01 0 0.14 0.13 0 0.5 1.91 Poly Fat(g) 0.09 0.02 0.17 0.71 0.27 0 5.04 0.1 0 0.02 5.96 0.01 13.47 Omega-3(g) 0.06 0.03 0.01 0.02 0.02 0.1 0 0.57 0.02 0 0.01 0.1 0 0.93 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0.19 0 0 0 0 0 0.19 Diet Fiber(g) 4.45 3.07 0 0 0 0 0 3.22 3.81 0 0 3.97 0 18.51 Thiamin(mg) 0.11 0.04 0.25 0.1 0.03 0.01 0 0.46 0.11 0 0.25 1.62 Chol(mg) 0 11.03 24.4 186.5 29.66 0 123.28 0 0 11.03 0 1.59 387.48 Sugar(g) 14.74 14.43 28.06 25.38 0.56 0.15 0 12.54 2.04 0 28.06 0.31 15.64 141.91 Ribo(mg) 0.05 0.09 1 0.9 0.26 0.11 0 0.5 0.08 0 1 4.23

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Water(L) 0 0.06 1.91 Niacin(mg) 3.68 0.78 0.52 0.45 0.03 0.02 0 14.94 2.44 0 0.52 1.3 0.08 24.78 Vit C(mg) 0 10.27 0 0 0 0 0 11.79 16.61 0 0 0 0.64 39.3 Alpha-T(mg) 1.17 0.12 0.06 0.05 0.51 3.74 Alcohol(g) 0 0 0 Vit B6(mg) 0.37 0.43 0.2 0.18 0.06 0.02 0 0.79 0.54 0 0.2 0.23 0.03 3.06 Vit D (ug)(g) 0 0 6.62 5.86 1.1 0.17 0 0.27 0 0 6.62 0 0 20.62 Calcium(mg) 18.15 5.9 672.52 610 25 2,906.25 Thiamin(mg) 0.23 0.03 1.62 Vit B12(g) 0 0 2.76 2.29 0.56 0.23 0 1.26 0 0 2.76 0 0.42 10.28 Vit A (RAE)(g) 0 3.54 336.26 283.04 74.5 74.86 0 93.8 1.73 0 336.26 0 1.59 1,205.59 Iron(mg) 8.25 0.31 0.17 0.15 0.6 19.61 Ribo(mg) 0.07 0.16 4.23 Fol (DFE)(g) 55 23.6 27.56 24.4 22 5.09 0 96.48 48.44 0 27.56 27.78 7.95 365.86 Vit A (IU)(IU) 2.2 75.52 1124.55 956.48 260 283.07 0 962.12 17.3 0 1124.55 2.55 4.84 4,813.18 Magn(mg) 36.85 31.86 60.64 53.68 5 505.22

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Item Name GENERAL MILLS OATMEAL CRISP with Almonds Banana Milk, Non Fat Skim or Fat Free Milk, Low Fat, 1% Eggs, Hard Boiled Cheese, Cheddar, Shredded water Sandwich, Club, Grilled Chicken w/ Bacon, Tomato, Cheese, Lettuce & Mayo Potatoes, Baked water Milk, Non Fat Skim or Fat Free Seeds, Sesame, Whole, Roasted, Toasted Frozen Yogurt, Flavors Other Than Chocolate, Fat Free Alpha-T(mg) 0.08 0 1.63 0.07 0 0.06 0 0 3.74 Potas(mg) 177.1 422.44 859.95 732 63 27.68 0 605.68 925.55 0 859.95 134.66 176.49 4,984.51 Calcium(mg) 203.68 0 254.6 25.95 0 672.52 280.38 137.54 2,906.25 Zinc(mg) 0.82 0.18 2.32 2.05 0.52 0.88 0 3.59 0.62 0 2.32 2.03 0.67 16 Iron(mg) 0.19 0 3.67 1.87 0 0.17 4.18 0.06 19.61 Sodium(mg) 113.85 1.18 231.53 214.72 62 175.43 0 1688.4 17.3 0 231.53 3.12 53.26 2,792.32 Magn(mg) 7.91 0 85.76 48.44 0 60.64 100.93 13.52 505.22

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

Intake Spreadsheet for May 08, 2013

Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Meal Breakfast Breakfast Breakfast Lunch Lunch Dinner Dinner Dinner Snacks Snacks Snacks Snacks Snacks Quantity 16 fluid ounce(s) - 8 fl oz is 1 cup 2 cup(s) 1 cup(s) 16.9 ounce(s) 8 ounce(s) 16.9 gram(s) 1 cup(s) 6 ounce(s) 1 item(s) - fruit without skin and seeds 1 cup(s) chopped, halves, or whole 16 fluid ounce(s) - 8 fl oz is 1 cup 21 ounce(s) 16.9 fluid ounce(s) Carb(g) 24.3 65.33 30.81 0 0 0 45.84 0 11.55 21.97 24.3 0 0 224.12 Poly Fat(g) 0.01 2 42.09 0 5.76 77.73 Wt(g) 490 468 128 0 226.78 0 195 170.1 133.68 144 490 0 500.66 2,946.22 Fat(g) 0.39 12.59 63.74 0 14.38 0 1.62 13.23 20.6 75.6 0.39 0 0 202.55 Trans Fat(g) 0 0 0 0 0 0 Kcal(kcal) 166.6 468 744.96 0 322.02 0 218.4 335.09 223.25 862.56 166.6 0 0 3,507.48 Sat Fat(g) 0.27 5.77 6.68 0 2.22 0 0.32 3.73 2.84 12.51 0.27 0 0 34.62 Chol(mg) 9.8 28.08 0 0 124.73 315.29

Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw

Protein(g) 16.51 24.52 24.74 0 44.99 0 4.52 50.69 2.62 40.36 16.51 0 0 225.48 Mono Fat(g) 0.11 3.56 12.17 0 4.77 76.95

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Item Name Milk, Non Fat Skim or Fat Free Mono Fat(g) 0 0.58 5.15 13.1 37.41 0.11 0 0 76.95 Omega-6(g) 0.01 1.79 41.96 0 0.39 0 0.55 2.4 2.24 21.75 0.01 0 0 71.1 Water(L) 0.45 0.36 0 0 0.16 0 0.14 0.11 0.1 0 0.45 0 0.5 2.25 Niacin(mg) 0.46 75.32 Poly Fat(g) 0 0.58 2.82 2.43 22.02 0.01 0 0 77.73 Omega-3(g) 0 0 0.09 0 0.67 0 0.03 0.1 0.17 0.05 0 0 0 1.12 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.18 5.76 Trans Fat(g) 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 6.55 11.52 0 0 0 3.51 0 9.09 13.54 0 0 0 44.21 Thiamin(mg) 0.22 0.54 0.14 0 0.51 0 0.2 0 0.1 0.12 0.22 0 0 2.05 Vit B12(g) 2.45 14.2 Chol(mg) 0 0 142.88 0 0 9.8 0 0 315.29 Sugar(g) 24.94 22.28 3.49 0 0 0 0.6 0 0.4 6.02 24.94 0 0 82.67 Ribo(mg) 0.89 0.83 0.31 0 0.86 0 0.02 0.2 0.19 0.13 0.89 0 0 4.33 Fol (DFE)(g) 24.5 748.2

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Niacin(mg) 0.88 9.01 0 17.82 0 2.59 21.62 2.56 19.91 0.46 0 0 75.32 Vit C(mg) 0 0.47 1.79 0 0 0 0 0 11.76 1.15 0 0 0 15.18 Alpha-T(mg) 0.05 0.61 33.41 0 0 0 0 0.46 2.63 9.99 0.05 0 47.2 Vit B6(mg) 0.22 1.03 0 1.86 0 0.29 0.95 0.38 0.66 0.18 0 0 5.76 Vit D (ug)(g) 5.88 0 0 0 0 0 0 0.17 0 0 5.88 0 0 11.93 Calcium(mg) 597.8 519.48 89.6 0 27.21 0 19.5 23.81 17.38 87.84 597.8 0 2,030.49 Vit B12(g) 1.54 0 0 7.21 0 0 0.54 0 0 2.45 0 0 14.2 Vit A (RAE)(g) 298.9 191.88 0 0 27.21 0 0 47.63 9.36 0 298.9 0 0 873.88 Iron(mg) 0.15 2.85 4.86 0 1.81 0 1.03 1.82 0.82 2.19 0.15 0 15.68 Fol (DFE)(g) 32.76 303.36 0 56.69 0 7.8 6.8 118.98 172.8 24.5 0 0 748.2 Vit A (IU)(IU) 999.6 783.22 11.52 0 90.71 0 0 158.19 196.51 0 999.6 0 0 3,239.35 Magn(mg) 53.9 145.08 165.12 0 65.77 0 85.8 45.93 38.77 253.44 53.9 0 917.71

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average Item Name Water, Bottled Item Name Milk, Non Fat Skim or Fat Free Oatmeal, Cooked with Milk Seeds, Sunflower Kernels, Dry Roasted, Salted water Salmon, Atlantic, Wild, Raw water Rice, Brown, Medium Grain, Cooked Chicken, Breast, Meat and Skin, Boneless, Roasted Avocado, California Peanuts, All Types, Oil Roasted, Salted Milk, Non Fat Skim or Fat Free water Water, Bottled Alpha-T(mg) 0 47.2 Potas(mg) 764.4 842.4 1088 0 1111.21 0 154.05 416.74 677.77 1045.44 764.4 0 0 6,864.41 Calcium(mg) 50.07 2,030.49 Zinc(mg) 2.06 3.84 6.77 0 1.45 0 1.21 1.74 0.91 4.72 2.06 0 0 24.75 Iron(mg) 0 15.68 Sodium(mg) 205.8 664.56 524.8 0 99.78 0 1.95 120.77 10.69 604.8 205.8 0 10.01 2,448.97 Magn(mg) 10.01 917.71

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May 10, 2013 Guillermo Manrique, Gmanrique1.gm@gmail.com Profile: jmota, 3 Day Average

Energy Balance for May 06, 2013, May 07, 2013, May 08, 2013
Date May 06, 2013 May 07, 2013 May 08, 2013 Total: kCal Consumed 3816 2082 3508 9406 kCal Burned 1796 1796 1796 5388 Net kCal 2020 286 1712 4018

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 3509 3135 1796 1339

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