AshmoreT WB4

May 10, 2013
Trevor Ashmore, trevor635@yahoo.com

Profile: Main Profile, 3 Day Average
Profile
Active Profile:
Main Profile
Height:
5 ft. 10 inches
Weight:
165.0 lbs.
Age:
21 years
BMI:
23.7
Gender:
Male
Activity Level:
Very Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
4603 kcal
Protein
59.87 g
Carbohydrate
517.0 - 747.0 g
Fat, Total
102.0 - 178.0 g
No recommendation
Saturated Fat
< 46 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
May 10, 2013

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
May 10, 2013

Macronutrient Ranges for May 03, 2013, May 04, 2013, May 05, 2013
Macronutrient Ranges
2,500
2,250
2,000
Calories
1,750
1,500
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
2,071-2,992 kCal
10%-35%
460-1,611 kCal
20%-35%
921-1,611 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
45%
23%
34%
0%
1,110 kCal
560 kCal
832 kCal
0 kCal
DA Plus 10 Page: 3
May 10, 2013

Fat Breakdown for May 03, 2013, May 04, 2013, May 05, 2013
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
13%
11%
6%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
May 10, 2013

Intake vs. Goals for May 03, 2013, May 04, 2013, May 05, 2013
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
4603 kcal
2,478.7 kcal
Protein
59.87 g
139.97 g
Carbohydrate
517.0 - 747.0 277.45 g

g
102.0 - 178.0 92.4 g
g
Fat, Total
54%
234%
Fat
Saturated Fat
< 46 g
35.13 g
76%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
29.99 g
17.46 g
0.27 g
351.53 mg
Omega-6 Linoleic
17 g
12.92 g
Omega-3 Linolenic
1.6 g
2.1 g
Dietary Fiber, Total
38 g
25.69 g
Sugar, Total
141.06 g
Water
3.7 L
2.51 L
Alcohol
0g
Thiamin
1.2 mg
3 mg
250%
Riboflavin
1.3 mg
4.34 mg
334%
Niacin
16 mg
43.95 mg
275%
Vitamin B6
1.3 mg
3.57 mg
275%
Vitamin B12
2.4 g
9.66 g
403%
Folate (DFE)
400 g
595.78 g
149%
Vitamin C
90 mg
125.93 mg
140%
Vitamin D (ug)
15 g
12.87 g
Vitamin A (RAE)
900 g
1,040.29 g
116%
Vitamin A (IU)
3000 IU
15,119.31 IU
504%
Alpha-Tocopherol
15 mg
4.73 mg
Calcium
1000 mg
1,895.36 mg
190%
Iron
8 mg
18.83 mg
235%
Magnesium
400 mg
397.84 mg
117%
Essential Fatty Acids

76%
131%
Carbohydrates
68%
Other
68%
Vitamins
86%
32%
Minerals
99%
DA Plus 10 Page: 5
May 10, 2013

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
5,348.93 mg
114%
Zinc
11 mg
15.69 mg
143%
Sodium
1500 mg
3,489.8 mg
233%
DA Plus 10 Page: 6
May 10, 2013

MyPlate Analysis for May 03, 2013, May 04, 2013, May 05, 2013
Grains
Goal*
10.0 oz. eq.
tips
Actual
5.7 oz. eq.
% Goal
56.5%
Vegetables
4.0 cup eq.
tips
2.1 cup eq.
51.3%
Fruits
2.5 cup eq.
tips
3.4 cup eq.
136.9%
Dairy
3.0 cup eq.
tips
4.9 cup eq.
162.9%
Protein Foods
7.0 oz. eq.
tips
12.4 oz. eq.
176.7%
558.9
86.3%
Empty Calories
648.0
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.
DA Plus 10 Page: 7
May 10, 2013

Intake Spreadsheet for May 03, 2013

Item Name
Banana
Meal
Breakfast
Eggs, Scrambled
Juice, Apple, Unsweetened, Canned
Bacon, Pork or Pork Side, Cooked
Orange
Breakfast
Breakfast
Breakfast
Breakfast
Sausage, Pork, Link, Cooked
Breakfast
Quantity
1 item(s) - large
(8" to 8-7/8"
long)
0.5 ounce(s)
8 fluid ounce(s)
2 slice(s)
1 item(s) - 2 5/8
in. diameter,
sphere
2 item(s) - 2
links
1 item(s)
16 fluid ounce(s)
2 slice(s) - 6 1/4
in. x 4 in. x 1/16
in.
5 ounce(s)
16 fluid ounce(s)
- 8 fl oz is 1 cup
3 cup(s) - whole
1 item(s)
1 cup(s)
Wt(g)
136
Kcal(kcal)
121.04
14.17
248
16
131
20.39
114.08
86.56
61.57
48
162.72
178.52
474
56
414.98
0
91.28
141.75
488
257.98
297.68
288
93
165
63.36
190.65
193.05
182
94.64
288
490
92.16
274.4
Sandwich, Tuna Salad

Water, Tap
Ham, 11% Fat, Sliced
Lunch
Lunch
Lunch
Salmon, Atlantic, Wild, Cooked, Dry Heat

Milk, Whole 3.3%
Lunch
Dinner
Mushrooms, White, Raw

Burrito, Bean and Cheese
Rice, White, Long Grain, Enriched, Instant,
Boiled
Apple, Medium
Dinner
Snacks
Snacks
Strawberries
Yogurt, Plain, Non Fat (13 grams protein per 8
ounces)
Snacks
Snacks
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
2 cup(s) - Whole
2 cup(s)
Protein(g)
1.48
1.71
0.25
5.93
1.23
9.33
24.11
0
9.3
36.06
15.37
8.9
6.84
3.6
Carb(g)
31.06
0.2
28.02
0.23
15.39
0
28.93
0
2.14
0
23.42
9.39
29.04
41.42
3,437.45
Fat(g)
0.45
1.42
0.32
6.68
0.16
13.61
22.22
0
4.82
11.52
15.86
0.98
5.63
0.82
2,536.54
Sat Fat(g)
0.15
0.43
0.05
2.2
0.02
4.39
3.61
0
1.64
1.78
9.1
0.14
2.15
0.03
154.57
294.13
86.56
26.36
Item Name
Banana
Eggs, Scrambled
Orange
Water, Tap
Milk, Whole 3.3%
Boiled
Snacks
DA Plus 10 Page: 8
May 10, 2013

Item Name
Apple, Medium
Strawberries
ounces)
Item Name
Banana
Eggs, Scrambled
Orange
Water, Tap
Milk, Whole 3.3%
Boiled
Apple, Medium
Strawberries
ounces)
Item Name
Banana
Eggs, Scrambled
Orange
Water, Tap
Milk, Whole 3.3%
Boiled
Apple, Medium
Strawberries
ounces)
Protein(g)
0.47
1.93
28.08
Carb(g)
25.13
22.12
37.63
Fat(g)
0.31
0.86
0.88
Sat Fat(g)
0.05
0.04
0.57
154.57
Mono Fat(g)
0.04
0.57
0.01
2.96
0.03
5.94
5.47
0
2.44
3.82
3.96
0
1.17
0.12
294.13
Poly Fat(g)
0.1
0.2
0.1
0.73
0.03
1.79
11.36
0
0.44
4.62
0.95
0.46
2.07
0.03
86.56
Trans Fat(g)
0
0
0
0
0
0.11
0.07
0
0
0
0
0
0.1
0
26.36
Chol(mg)
0
55.26
0
17.6
0
40.32
52.93
0
31.92
100.64
48.8
0
4.65
0
0.01
0.12
0.24
0.09
0.45
0.02
0
0
0
0
0
9.8
26.92
Omega-6(g)
0.06
0.18
0.08
0.64
0.02
1.58
9.88
0
0.39
0.31
0.59
0.46
1.74
0.03
23.45
Omega-3(g)
0.04
0
0.02
0.03
0.01
0
1.22
0
0.03
0.54
0.37
0
0.31
0
0.28
Diet Fiber(g)
3.54
0
0.5
0
3.14
0
1.61
0
0.73
0
0
2.88
3.91
0.99
361.92
Sugar(g)
16.63
0.2
23.86
0
12.25
0
4.48
0
0
0
24.64
5.7
1.61
0
0.08
0.26
0.02
0.02
0.19
0
4.37
5.76
0
18.91
14.08
37.63
16.32
2.78
27.42
160
DA Plus 10 Page: 9
May 10, 2013

Item Name
Banana
Eggs, Scrambled
Orange
Water, Tap
Milk, Whole 3.3%
Boiled
Apple, Medium
Strawberries
ounces)
Item Name
Banana
Eggs, Scrambled
Orange
Water, Tap
Milk, Whole 3.3%
Boiled
Apple, Medium
Strawberries
ounces)
Item Name
Banana
Eggs, Scrambled
Water(L)
0.1
0.01
0.22
0
0.11
0.02
0.1
0.47
0.04
0.08
0.43
0.27
0.05
0.12
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Thiamin(mg)
0.04
0.01
0.05
0.06
0.11
0.14
0.27
0
0.35
0.39
0.22
0.23
0.18
0.12
Ribo(mg)
0.1
0.06
0.04
0.04
0.05
0.09
0.27
0
0.1
0.69
0.82
1.16
0.09
0.01
0.16
0.26
0.42
0
0
0
0.03
0.07
0.24
0.05
0.06
1.15
2.87
Niacin(mg)
0.9
0.01
0.18
1.78
0.37
3
12.29
0
1.63
14.28
0.43
10.39
1.88
2.87
0
Vit B6(mg)
0.5
0.02
0.04
0.06
0.08
0.16
0.48
0
0.18
1.34
0.18
0.3
0.09
0.08
2.53
Vit B12(g)
0
0.15
0
0.2
0
0.57
2.39
0
0.24
4.32
2.2
0.12
0.15
0
4.8
Fol (DFE)(g)
27.2
6.23
0
0.32
39.3
1.44
99.6
0
3.92
41.11
24.4
48.96
119.04
194.7
0.17
1.11
0.61
0.08
0.14
0.26
0
0
2.99
5.46
69.12
58.8
51.9
Vit C(mg)
11.83
0
2.23
0
275.95
3.97
Vit D (ug)(g)
0
0.19
0
0
11.44
13.31
Vit A (RAE)(g)
4.08
0
0
1.76
310.31
739.6
Vit A (IU)(IU)
87.04
72.8
2.48
0
1,883.79
DA Plus 10 Page: 10
May 10, 2013

Item Name
Orange
Water, Tap
Milk, Whole 3.3%
Boiled
Apple, Medium
Strawberries
ounces)
Item Name
Banana
Eggs, Scrambled
Orange
Water, Tap
Milk, Whole 3.3%
Boiled
Apple, Medium
Strawberries
ounces)
Item Name
Banana
Eggs, Scrambled
Orange
Water, Tap
Vit C(mg)
69.69
0.34
1.07
0
2.24
0
0
6.05
0.37
0
Vit D (ug)(g)
0
0.34
3.51
0
0.39
0
6.34
0.58
0.09
0
Vit A (RAE)(g)
14.41
5.76
0
0
0
18.43
224.48
0
23.25
0
Vit A (IU)(IU)
294.75
19.68
279.09
0
0
62.37
790.56
0
107.88
0
8.37
169.34
4.41
0
0
0
5.46
2.88
9.8
98.28
34.56
34.3
275.95
Alpha-T(mg)
0.14
0.14
0.02
0.05
0.24
0.26
1.76
0
0.04
0
0.34
0.03
0.5
0.02
11.44
Calcium(mg)
6.8
9.33
19.84
1.76
52.4
6.24
97.09
14.22
13.44
21.26
551.44
8.64
115.32
13.2
310.31
Iron(mg)
0.35
0.24
0.3
0.23
0.13
0.65
3.23
0
0.57
1.46
0.15
1.44
2.2
2.92
1,883.79
Magn(mg)
36.72
1.78
12.4
5.28
13.1
8.16
35.62
4.74
12.32
52.45
48.8
25.92
31.62
8.25
0.33
0.84
0
10.92
46.08
975.1
0.22
1.18
0.44
9.1
37.44
93.1
4.72
Potas(mg)
486.88
20.56
250.48
90.4
237.11
141.12
296.51
4.74
6,281.16
1,963.09
Zinc(mg)
0.2
0.15
0.05
0.56
0.09
1
1.09
0
15.21
15.72
Sodium(mg)
1.36
56.98
9.92
369.6
0
359.52
794.92
14.22
3,552.57
436.8
DA Plus 10 Page: 11
May 10, 2013

Item Name
Milk, Whole 3.3%
Boiled
Apple, Medium
Strawberries
ounces)
Potas(mg)
160.72
890.18
644.16
915.84
242.73
14.85
Zinc(mg)
0.76
1.16
1.81
1.5
0.8
0.81
Sodium(mg)
730.24
79.38
209.84
14.4
523.59
6.6
194.74
440.64
1249.5
0.07
0.4
4.75
1.82
2.88
377.3
6,281.16
15.21
3,552.57
DA Plus 10 Page: 12
May 10, 2013


Item Name
Ham, Cured, Boneless, 11% Fat, Roasted
Water, Tap
Oatmeal, Instant, Prepared with Water
Grapes, Red or Green
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Milk, Whole 3.3%
Breakfast
Pizza, with Meat, Thick Crust
Lunch
Water, Tap
Pork, Loin, Center Cut, Chops, Separable
Lean and Fat, Broiled
Potatoes, Mashed, with Whole Milk
Apple, Medium
Lunch
Lunch
Dinner

Carrots
Dinner
Snacks
Water, Tap
Blackberries
Milk, Whole 3.3%
Snacks
Snacks
Snacks
Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Apple, Medium
Carrots
Water, Tap
Blackberries
Milk, Whole 3.3%
Dinner
Dinner
Quantity
3 ounce(s)
8 fluid ounce(s)
2 cup(s)
2 cup(s) Seedless
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 slice(s) - 1/4 of
12 in. diameter
8 fluid ounce(s)
1 item(s)
3 ounce(s)
Wt(g)
85
237
468
302
Kcal(kcal)
151.3
0
332.28
208.38
244
148.84
158
486.64
237
93
85
0
190.65
177.65
1 cup(s)
1 item(s) - 1
item is 1
medium apple
(3 in. diameter)
3 cup(s) - whole
3 item(s) - large
(7-1/4" to 8-/1/2"
long)
8 fluid ounce(s)
1 cup(s)
16 fluid ounce(s)
- 8 fl oz is 1 cup
210
182
174.3
94.64
288
216
63.36
88.56
237
144
488
0
61.92
297.68
Protein(g)
19.23
0
11.89
2.17
7.69
18.01
0
6.84
21.77
Carb(g)
0
0
56.16
54.66
11.71
56.64
0
29.04
0
3,674
Fat(g)
7.67
0
7.11
0.48
7.93
20.41
0
5.63
9.4
2,476.2
Sat Fat(g)
2.65
0
1.45
0.16
4.55
7.72
0
2.15
2.99
4.01
0.47
8.9
2.01
0
2
15.37
120.36
36.9
25.13
9.39
20.69
0
13.84
23.42
337.6
1.2
0.31
0.98
0.52
0
0.71
15.86
78.2
0.63
0.05
0.14
0.08
0
0.02
9.1
31.7
DA Plus 10 Page: 13
May 10, 2013

Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Apple, Medium
Carrots
Water, Tap
Blackberries
Milk, Whole 3.3%
Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Apple, Medium
Carrots
Water, Tap
Blackberries
Milk, Whole 3.3%
Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Mono Fat(g)
3.77
0
2.04
0.02
1.98
8.94
0
1.17
3.59
Poly Fat(g)
1.2
0
2.62
0.14
0.48
2.45
0
2.07
1.16
Trans Fat(g)
0
0
0
0
0
0
0
0.1
0.09
Chol(mg)
50.15
0
0
0
24.4
31.6
0
4.65
71.4
0.26
0.01
0
0.03
0
0.07
3.96
25.85
Omega-6(g)
0.99
0
2.53
0.11
0.29
2.21
0
1.74
1.01
0.14
0.09
0.46
0.25
0
0.4
0.95
12.41
Omega-3(g)
0.2
0
0.08
0.03
0.18
0.23
0
0.31
0.04
0
0
0
0
0
0
0
0.19
Diet Fiber(g)
0
0
7.96
2.72
0
2.69
0
3.91
0
4.2
0
0
0
0
0
48.8
235.2
Sugar(g)
0
0
1.26
46.75
12.32
2.92
0
1.61
0
0.09
0.08
0.46
0.25
0
0.27
0.59
10.62
Water(L)
0.05
0.24
0.39
0.24
0.22
0.06
0.24
0.05
3.11
0.04
0.02
0
0
0
0.14
0.37
1.65
Alcohol(g)
0
0
0
0
0
0
0
0
0
3.15
4.37
2.88
6.05
0
7.63
0
41.34
Thiamin(mg)
0.62
0
0.36
0.21
0.11
0.54
0
0.18
3.37
3.11
18.91
5.7
10.24
0
7.03
24.64
134.5
Ribo(mg)
0.28
0
0.07
0.21
0.41
0.46
0
0.09
4.01
DA Plus 10 Page: 14
May 10, 2013

Item Name
Apple, Medium
Carrots
Water, Tap
Blackberries
Milk, Whole 3.3%
Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Apple, Medium
Carrots
Water, Tap
Blackberries
Milk, Whole 3.3%
Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Apple, Medium
Carrots
Water, Tap
Blackberries
Water(L)
0.05
Alcohol(g)
0
Thiamin(mg)
0.51
Ribo(mg)
0.2
0.16
0.16
0.27
0.19
0.24
0.13
0.43
3.11
Niacin(mg)
5.23
0
1.05
0.57
0.22
4.96
0
1.88
6.92
0
0
0
0
0
0
0
0
Vit B6(mg)
0.26
0
0.02
0.26
0.09
0.14
0
0.09
0.57
0.19
0.03
0.23
0.14
0
0.03
0.22
3.37
Vit B12(g)
0.6
0
0
0
1.1
0.54
0
0.15
0.5
0.09
0.05
1.16
0.13
0
0.04
0.82
4.01
Fol (DFE)(g)
2.55
0
28.08
6.04
12.2
151.68
0
119.04
0
2.35
0.17
10.39
2.12
0
0.93
0.43
37.22
Vit C(mg)
0
0
0
9.66
0
4.27
0
0.37
0
0.49
0.08
0.3
0.3
0
0.04
0.18
2.81
Vit D (ug)(g)
0.68
0
0
0
3.17
0
0
0.09
0.68
0.15
0
0.12
0
0
0
2.2
5.34
Vit A (RAE)(g)
0
0
0
9.06
112.24
41.08
0
23.25
1.7
16.8
5.46
48.96
41.04
0
36
24.4
492.25
Vit A (IU)(IU)
0
0
0
199.32
395.28
567.46
0
107.88
5.1
13.02
8.37
6.05
12.74
0
30.24
84.73
0.42
0
0.58
0
0
0
11.96
14.7
5.46
0
1803.6
0
15.84
2,251.41
56.7
98.28
0
36084.93
0
308.16
38,613.67
DA Plus 10 Page: 15
May 10, 2013

Item Name
Milk, Whole 3.3%
Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Apple, Medium
Carrots
Water, Tap
Blackberries
Milk, Whole 3.3%
Item Name
Water, Tap
Milk, Whole 3.3%
Water, Tap
Apple, Medium
Carrots
Water, Tap
Blackberries
Milk, Whole 3.3%
Vit C(mg)
0
84.73
Alpha-T(mg)
0.26
0
0.37
0.57
0.17
0.92
0
0.5
0.09
Vit D (ug)(g)
6.34
11.96
Calcium(mg)
6.8
7.11
42.12
30.2
275.72
230.68
7.11
115.32
20.4
Vit A (RAE)(g)
224.48
2,251.41
Iron(mg)
1.14
0
4.21
1.09
0.07
4.11
0
2.2
0.67
Vit A (IU)(IU)
790.56
38,613.67
Magn(mg)
18.7
2.37
126.36
21.14
24.4
33.18
2.37
31.62
21.25
0.04
0.33
0.03
1.43
0
1.68
0.34
6.75
Potas(mg)
347.65
2.37
327.6
576.82
322.08
293.88
2.37
242.73
292.4
50.4
10.92
8.64
71.28
7.11
41.76
551.44
1,477.01
Zinc(mg)
2.1
0
4.68
0.21
0.9
2.04
0
0.8
1.82
0.57
0.22
1.44
0.65
0
0.89
0.15
17.41
Sodium(mg)
1275
7.11
18.72
6.04
104.92
1036.48
7.11
523.59
46.75
37.8
9.1
25.92
25.92
2.37
28.8
48.8
460.1
621.6
194.74
915.84
691.2
2.37
233.28
644.16
5,711.09
0.59
0.07
1.5
0.52
0
0.76
1.81
17.8
634.2
1.82
14.4
149.04
7.11
1.44
209.84
4,043.57
DA Plus 10 Page: 16
May 10, 2013


Item Name
CREAM OF WHEAT Hot Cereal, Instant, Dry
Meal
Breakfast
Milk, Chocolate, Whole

Sandwich, Bacon, Lettuce and Tomato or
BLT, with Mayonnaise
GATORADE, Lemon Lime Flavor, Dry Mix
Breakfast
Lunch
Wt(g)
56
Kcal(kcal)
200
500
164
415
341.12
32
116.48
488
297.68
72
244.08
170
355.3
Milk, Whole 3.3%
Lunch
Lunch

Yogurt, Plain, Made with Whole Milk (8 grams
protein per 8 ounces)
Dinner
2 serving(s) 3/4 scoop

16 fluid ounce(s)
- 8 fl oz is 1 cup
3 item(s) - 2
links
6 ounce(s)
Dinner
Snacks
3 ounce(s)
2 cup(s)
85.05
490
154.79
298.9
Protein(g)
6
15.85
11.58
Carb(g)
38
51.7
34.18
2,057.05
Fat(g)
0
16.95
17.56
2,423.35
Sat Fat(g)
0
10.52
3.8
0
15.37
13.99
43.54
30.5
23.42
0
0
0
15.86
20.42
18.8
0
9.1
6.59
5.98
21.64
17
0
22.83
6.91
15.93
1.07
10.27
144.97
Mono Fat(g)
0
4.95
5.53
200.63
Poly Fat(g)
0
0.62
6.74
112.44
Trans Fat(g)
0
0
0
47.33
Chol(mg)
0
60
21.32
0
3.96
8.91
7.17
0
0.95
2.68
2.31
0
0
0.17
0.18
0
48.8
60.48
142.8
2.29
4.38
2.77
0.45
0
0
60.38
63.7
37.2
16.53
0.35
457.48
Item Name
Milk, Whole 3.3%
Item Name
Milk, Whole 3.3%
Lunch
Quantity
2 serving(s) - 1
serving is 1
packet
16 fluid ounce(s)
1 item(s)
DA Plus 10 Page: 17
May 10, 2013

Item Name
Milk, Whole 3.3%
Item Name
Milk, Whole 3.3%
Item Name
Milk, Whole 3.3%
Item Name
Milk, Whole 3.3%
Omega-6(g)
0
0.39
5.97
Omega-3(g)
0
0.23
0.72
Diet Fiber(g)
2
4
2.3
Sugar(g)
0
47.7
4.79
0
0.59
2.37
2.01
0
0.37
0
0.09
0
0
0
0
28.7
24.64
0
0
0.19
0.32
0.32
0.13
0
0
0
22.83
11.83
Water(L)
0
0.41
0.1
1.86
Alcohol(g)
0
0
0
8.3
Thiamin(mg)
0.75
0.19
0.33
128.67
Ribo(mg)
0.68
0.81
0.25
0
0.43
0.04
0.11
0
0
0
0
0
0.22
0.21
1.02
0
0.82
0.14
0.4
0.05
0.43
0
0
0.23
0.14
0.41
0.7
1.56
Niacin(mg)
10
0.62
4.36
0
Vit B6(mg)
1
0.2
0.21
3.1
Vit B12(g)
0
1.65
0.23
4.21
Fol (DFE)(g)
340
25
104.96
0
0.43
4.51
13.85
0
0.18
0.24
1.14
0
2.2
0.85
1
0
24.4
2.16
0
8.57
0.37
0.8
0.16
2.59
1.81
24.66
34.3
42.72
Vit C(mg)
0
4.5
9.68
3.92
Vit D (ug)(g)
0
6.5
0
10.34
Vit A (RAE)(g)
0
135
44.28
555.48
Vit A (IU)(IU)
2500
490
517.67
0
0
17.13
0
6.34
15.2
0
224.48
559.16
0
790.56
4,860.48
DA Plus 10 Page: 18
May 10, 2013

Item Name
Item Name
Milk, Whole 3.3%
Item Name
Milk, Whole 3.3%
Vit C(mg)
0.5
0
Vit D (ug)(g)
0.5
1.36
Vit A (RAE)(g)
8.64
3.4
Vit A (IU)(IU)
29.52
10.2
0
2.45
0
0.49
11.06
132.3
37.42
485.1
17.13
Alpha-T(mg)
0
0.35
1.16
15.2
Calcium(mg)
400
560
78.72
559.16
Iron(mg)
16.2
1.2
2.36
4,860.48
Magn(mg)
9.94
65
27.88
0
0.34
0.4
0.19
0
551.44
9.36
40.8
0
0.15
0.98
1.34
0
48.8
12.24
42.5
0
0.29
12.76
592.9
0.88
0.25
31.47
58.8
2.73
Potas(mg)
70
835
350.96
2,245.98
Zinc(mg)
0.42
2.05
1.08
23.35
Sodium(mg)
320
300
944.64
296.63
64.32
644.16
211.68
584.8
0
1.81
1.5
3.64
192.96
209.84
539.28
93.5
534.11
759.5
0.7
2.89
47.63
225.4
4,054.53
14.08
2,873.25
DA Plus 10 Page: 19
May 10, 2013

Energy Balance for May 03, 2013, May 04, 2013, May 05, 2013
Date
kCal Consumed
kCal Burned
Net kCal
May 03, 2013
2537
1975
562
May 04, 2013
2477
1975
502
May 05, 2013
2423
1975
448
Total:
7437
5925
1512
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
4603
2479
1975
504
DA Plus 10 Page: 20

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May 10, 2013

Trevor Ashmore, trevor635@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

May 10, 2013

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

May 10, 2013

May 10, 2013

May 10, 2013

517.0 - 747.0 277.45 g

Dietary Fiber, Total

Essential Fatty Acids

May 10, 2013

May 10, 2013

4.0 cup eq.

2.1 cup eq.

2.5 cup eq.

3.4 cup eq.

3.0 cup eq.

4.9 cup eq.

7.0 oz. eq.

12.4 oz. eq.

Your results are based on a 3200 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

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

May 10, 2013

Intake Spreadsheet for May 03, 2013

Sausage, Pork, Link, Cooked

Sandwich, Tuna Salad

Salmon, Atlantic, Wild, Cooked, Dry Heat

Mushrooms, White, Raw

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 04, 2013

Milk, Whole 3.3%

Pizza, with Meat, Thick Crust

Mushrooms, White, Raw

May 10, 2013

May 10, 2013

May 10, 2013

May 10, 2013

Intake Spreadsheet for May 05, 2013

Milk, Chocolate, Whole

Milk, Whole 3.3%

Sausage, Pork, Link, Cooked

Pork, Loin, Center Cut, Chops, Separable

2 serving(s) 3/4 scoop

May 10, 2013

May 10, 2013

May 10, 2013

May 03, 2013

May 04, 2013

May 05, 2013