DietReport.pdf

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Josely Pena [email protected] 2/21/2022 combinationReport

 Report Parameters

Start Date : 02/14/2022 End Date: 02/21/2022

Choose Meal Times

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

Choose Reports to CombineSelecting or unselecting reports will add or remove them

DRI Report

Intake vs. Goals

Macronutrient Ranges

Fat Breakdown

Source Analysis

MyPlate Analysis

Intake Spreadsheet

Exchanges Spreadsheet

Activities Spreadsheet

Energy balance

Daily Food Log

Daily Activity Log

 Combination Report 

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DRI Report

Profile Information

Profile

Active Profile: Josely Pena

Height: 4 ft. 11 inches

Weight: 115 lbs.

Age: 25 years

BMI: 23.225

Gender: Female

Activity Level: Sedentary

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient Data

Nutrient DRI Notes

Energy

Kilocalories 1750.0 kcal

Protein 41.73 gAMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams ofprotein per kilogram body weight

Carbohydrate 196.88 – 284.38 gAMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children

Fat, Total 38.89 – 68.06 g AMDR: 20%-35% of kilocalories

Fat (Specific)

Saturated Fat < 19.4 g Less than 10% of kilocalories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans Fatty Acid * No recommendation

Cholesterol < * Less than mg recommended

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g

PFA 18:3, Linolenic 1.10 g

Carbohydrates (Specific)

Dietary Fiber, Total 25.0 g

Sugar, Total * No recommendation

Other

Water 2700.00 g

Alcohol * No recommendation

Vitamins

Thiamin 1.10 mg

Riboflavin 1.10 mg

Niacin 14.00 mg

Pyridoxine (Vitamin B6) 1.30 mg

Cobalamin (Vitamin B12) 2.40 mcg

2/21/22, 1:08 PM Report

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Intake vs. Goals02/14/2022 – 02/21/2022

Nutrient DRI Notes

Folate (DFE) 400.00 mcg

Vitamin C 75.00 mg

Vitamin D (ug) 15.00 mcg

Vitamin A (RAE) 700.00 mcg

Vitamin A (IU) 2333.00 IU

Vitamin K 90.00 mcg

Vitamin E (Alpha-Tocopherol) 15.00 mg

Minerals

Calcium 1000.00 mg

Iron 18.00 mg

Magnesium 310.00 mg

Potassium 2600.00 mg DRI Adequate Intake

Zinc 8.00 mg

Sodium 1500.00 mg DRI Adequate Intake

Report Data

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

Energy

Kilocalories 1750.0 kcal 1,556.38 kcal 88.936%

Protein 41.73 g 68.637 g 164.479%

Carbohydrate 196.88 – 284.38 g 159.775 g 81.154%

Fat, Total 38.89 – 68.06 g 72.112 g 105.953%

Fat (Specific)

Saturated Fat <19.4 g 20.758 g 106.999%

Monounsaturated Fat No suggestion 32.643 g

Polyunsaturated Fat No suggestion 13.074 g

Trans Fatty Acid No suggestion 0.596 g

Cholesterol <No suggestion 154.264 mg

Essential Fatty Acids

PFA 18:2, Linoleic 12.00 g 12.099 g 100.822%

1750.0 kcal

41.73 g

196.88 g

284.38 g

38.89 g

68.06 g

19.4 g

12.00 g

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Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

PFA 18:3, Linolenic 1.10 g 0.29 g 26.338%

Carbohydrates (Specific)

Dietary Fiber, Total 25.0 g 18.556 g 74.225%

Sugar, Total No suggestion 61.741 g

Other

Water 2700.00 g 510.522 g 18.908%

Alcohol No suggestion 0.00 g

Vitamins

Thiamin 1.10 mg 0.994 mg 90.398%

Riboflavin 1.10 mg 1.952 mg 177.413%

Niacin 14.00 mg 15.076 mg 107.687%

Pyridoxine (Vitamin B6) 1.30 mg 1.043 mg 80.208%

Cobalamin (VitaminB12)

2.40 mcg 2.869 mcg 119.535%

Folate (DFE) 400.00 mcg 251.187 mcg 62.797%

Vitamin C 75.00 mg 13.154 mg 17.539%

Vitamin D (ug) 15.00 mcg 2.49 mcg 16.602%

Vitamin A (RAE) 700.00 mcg 450.634 mcg 64.376%

Vitamin A (IU) 2333.00 IU 8,705.154 IU 373.131%

Vitamin K 90.00 mcg 58.467 mcg 64.963%

Vitamin E (Alpha-

Tocopherol) 15.00 mg 13.974 mg 93.159%

Minerals

Calcium 1000.00 mg 1,042.333 mg 104.233%

Iron 18.00 mg 9.721 mg 54.005%

1.10 g

25.0 g

2700.00 g

1.10 mg

1.10 mg

14.00 mg

1.30 mg

2.40 mcg

400.00 mcg

75.00 mg

15.00 mcg

700.00 mcg

2333.00 IU

90.00 mcg

15.00 mg

1000.00 mg

18.00 mg

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Macronutrient Ranges02/14/2022 – 02/21/2022

Carbs Protein Fat Alcohol

0.0

100

200

300

400

500

600

700

800

900

1.0k

1.1k ActualRecommended

Fat Breakdown02/14/2022 – 02/21/2022

Nutrient DRI Intake % of DRI Notes

below DRI over DRI

at DRI (if range)

Reported Intake

Magnesium 310.00 mg 290.929 mg 93.848%

Potassium 2600.00 mg 2,014.759 mg 77.491%

Zinc 8.00 mg 10.983 mg 137.283%

Sodium 1500.00 mg 1,512.636 mg 100.842%

Report Data

Recommended Actual Intake

Total Calories 1750 kcal 1,556.38 kcal

Carbs 787.5-1,137.5 kcal 45%-65% 639.102 kcal 41.063%

Protein 175-612.5 kcal 10%-35% 274.548 kcal 17.64%

Fats 350-612.5 kcal 20%-35% 649.007 kcal 41.7%

Alcohol 0 kcal 0% 0 kcal 0%

Report Data

Source of Fat Percent of Average Daily Value

Monounsaturated Fat 18.905%

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

310.00 mg

2600.00 mg

8.00 mg

1500.00 mg

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Source Analysis02/14/2022 – 02/21/2022

MyPlate Analysis02/14/2022 – 02/21/2022

Source of Fat Percent of Average Daily Value

Polyunsaturated Fat 7.572%

Saturated Fat 12.022%

Trans Fatty Acid 0.345%

Unspecified 2.919%

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

Selected Nutrient:

Report Entries

Item NameAmount ofFood Nutrient

Amount ofNutrient Percent of Average Daily Value

Pancake, Plain, Mix 3.00 oz. Kilocalories 312.979 kcal 20.109%

Almonds, Sliced 0.33 c. Kilocalories 273.23 kcal 17.555%

Pork, Spareribs, Braised 4.00 oz. Kilocalories 283.185 kcal 18.195%

Vegetables, Mixed, Frozen, Boiled, Drained 1.00 c. Kilocalories 118.30 kcal 7.601%

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

1.00 c. Kilocalories 257.25 kcal 16.529%

Taco Salad 1.00 item Kilocalories 311.436 kcal 20.01%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

Report Data

Goal * Actual % Goal

Grains (https://www.myplate.g…healthy/grains)

6.0 oz. eq.

tips (https://www.myplate.gov/…sheet/make-half-your-grains-whole-grains)

0.674 oz. eq. 11.233 %

Vegetables (https://www.myplate.g…healthy/vegetables)

2.5 cup eq.tips (https://www.myplate.gov/…sheet/vary-your-veggies)

1.07 cup eq. 42.8 %

Fruits (https://www.myplate.g…healthy/fruits)

1.5 cup eq.tips (https://www.myplate.gov/…sheet/focus-whole-fruits)

0.0 cup eq. 0.0 %

Dairy (https://www.myplate.g…healthy/dairy)

3.0 cup eq.

tips (https://www.myplate.gov/…sheet/move-low-fat-or-fat-free-dairy)

1.86 cup eq. 62.0 %

Protein Foods (https://www.myplate.g…healthy/protein-foods)

5.0 oz. eq.

tips (https://www.myplate.gov/…sheet/vary-your-protein-routine)

6.467 oz. eq. 129.344 %

Kilocalories

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(http://www.myplate.gov)Your results are based on a 1750 calorie pattern

(https://www.fns.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf).

Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole grains (https://www.myplate.gov/eat-healthy/grains).

Vary Your Veggies! Aim for this much every week (https://www.fns.usda.gov/sites/default/files/myplate_miplato/table1.pdf):

Dark Green Vegetables = 1.5 cups weeklyOrange Vegetables = 5.5 cups weeklyDry Beans & Peas = 1.5 cups weeklyStarchy Vegetables = 5 cups weeklyOther Vegetables = 4 cups weekly

Oils: Aim for 5  teaspoons of oil (https://www.myplate.gov/eat-healthy/more-key-topics) a day.

Go Lean with Protein! Aim for this much every week:Seafood = 8 oz weeklyMeat, Poultry & Eggs = 24 oz weeklyNuts, Seeds & Soy Products = 4 oz weekly

* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommendsmore than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.

Intake Spreadsheet

Goal * Actual % Goal

Empty Calories 161.0 kcal 369.761 kcal 229.665 %

Diet Entries for 02/14/2022

Item Name Meal Quantity Wt (g) Kcal

Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 312.979

Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 273.23

Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 283.185

Vegetables, Mixed, Frozen, Boiled, Drained Lunch 1.00 cup(s) 182.00 118.30

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Afternoon Snack 1.00 cup(s) 245.00 257.25

Taco Salad Dinner 1.00 item(s) 168.512 311.436

Total 841.149 1,556.38

Nutrients for 02/14/2022

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

Pancake, Plain, Mix 8.309 62.638 2.637 0.699

Almonds, Sliced 9.981 10.169 23.562 1.794

Pork, Spareribs, Braised 16.158 0.00 22.974 7.679

Vegetables, Mixed, Frozen, Boiled, Drained 5.205 23.824 0.273 0.056

Total 68.637 159.775 72.112 20.758

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

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

11.907 45.57 3.455 2.227

Taco Salad 17.077 17.574 19.212 8.302

Total 68.637 159.775 72.112 20.758

Nutrients for 02/14/2022

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

Pancake, Plain, Mix 1.081 0.789 0.326 1.701

Almonds, Sliced 14.889 5.818 0.007 0.00

Pork, Spareribs, Braised 8.70 4.037 0.232 82.413

Vegetables, Mixed, Frozen, Boiled, Drained 0.018 0.131 0.00 0.00

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

0.948 0.098 0.00 14.70

Taco Salad 7.007 2.201 0.031 55.45

Total 32.643 13.074 0.596 154.264

Nutrients for 02/14/2022

Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)

Pancake, Plain, Mix 0.772 0.004 2.466 13.633

Almonds, Sliced 5.816 0.001 5.899 2.053

Pork, Spareribs, Braised 3.374 0.081 0.00 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 0.096 0.035 8.008 5.678

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

0.069 0.029 0.00 37.775

Taco Salad 1.972 0.139 2.183 2.602

Total 12.099 0.29 18.556 61.741

Nutrients for 02/14/2022

Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)

Pancake, Plain, Mix 7.697 0.00 0.383 0.227

Almonds, Sliced 2.081 0.00 0.097 0.537

Pork, Spareribs, Braised 51.173 0.00 0.183 0.236

Vegetables, Mixed, Frozen, Boiled, Drained 151.479 0.00 0.129 0.218

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

181.545 0.00 0.10 0.485

Taco Salad 116.547 0.00 0.102 0.248

Total 510.522 0.00 0.994 1.952

Nutrients for 02/14/2022

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

Pancake, Plain, Mix 3.715 0.145 0.272 130.975

Almonds, Sliced 1.707 0.065 0.00 20.764

Pork, Spareribs, Braised 4.626 0.39 0.298 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 1.549 0.135 0.00 34.58

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

0.257 0.11 1.274 24.50

Taco Salad 3.222 0.198 1.025 40.369

Total 15.076 1.043 2.869 251.187

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Exchanges Spreadsheet

Nutrients for 02/14/2022

Item Name Vit C (mg) Vit D (ug) (mcg) Vit A (RAE) (mcg) Vit A (IU) (IU)

Pancake, Plain, Mix 0.34 0.00 17.01 57.833

Almonds, Sliced 0.00 0.00 0.00 0.944

Pork, Spareribs, Braised 0.00 2.402 0.00 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 5.824 0.00 389.48 7,784.14

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

1.715 0.00 44.144 147.00

Taco Salad 5.275 0.088 0.00 715.237

Total 13.154 2.49 450.634 8,705.154

 

Nutrients for 02/14/2022

Item Name Vit K (mcg)

Vit E (Alpha-T) (mg)

Calcium (mg) Iron (mg)

Pancake, Plain, Mix 0.00 0.00 292.567 3.062

Almonds, Sliced 0.00 12.095 126.941 1.751

Pork, Spareribs, Braised 0.00 0.386 15.667 0.95

Vegetables, Mixed, Frozen, Boiled, Drained 42.77 0.692 45.50 1.492

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

1.715 0.00 414.05 0.172

Taco Salad 13.982 0.801 147.608 2.294

Total 58.467 13.974 1,042.333 9.721

Nutrients for 02/14/2022

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

Pancake, Plain, Mix 23.814 162.443 0.612 920.226

Almonds, Sliced 127.413 345.903 1.472 0.472

Pork, Spareribs, Braised 16.711 252.758 2.611 84.601

Vegetables, Mixed, Frozen, Boiled, Drained 40.04 307.58 0.892 63.70

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

39.20 529.20 2.009 159.25

Taco Salad 43.751 416.875 3.386 284.387

Total 290.929 2,014.759 10.983 1,512.636

Values for 02/14/2022. 1 of 5

Item Name Meal Quantity Weight Vegetable

Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 g 0.00

Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 g 0.00

Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 g 0.00

Vegetables, Mixed, Frozen,Boiled, Drained

Lunch 1.00 cup(s) 182.0 g 0.00

Yogurt, Fruit, Low Fat (11grams protein per 8ounces)

Afternoon Snack 1.00 cup(s) 245.0 g 0.00

Taco Salad Dinner 1.00 item(s) 168.512 g 0.70

Total 0.70

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Values for 02/14/2022. 2 of 5

Item Name Bread/Starch Fruit Other Carbohydrate Milk

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 0.00 0.00

Pork, Spareribs, Braised 0.00 0.00 0.00 0.00

Vegetables, Mixed, Frozen,Boiled, Drained

1.48 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11grams protein per 8ounces)

0.00 0.00 2.00 0.00

Taco Salad 0.94 0.00 0.00 0.00

Total 2.42 0.00 2.00 0.00

Values for 02/14/2022. 3 of 5

Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 0.00 0.00

Pork, Spareribs, Braised 0.00 0.00 0.00 0.00

Vegetables, Mixed, Frozen,Boiled, Drained

0.00 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11grams protein per 8ounces)

0.00 0.00 0.00 1.00

Taco Salad 0.00 3.65 0.00 0.00

Total 0.00 3.65 0.00 1.00

Values for 02/14/2022. 4 of 5

Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat

Pancake, Plain, Mix 0.00 0.00 0.00 0.00

Almonds, Sliced 0.00 0.00 2.734 0.00

Pork, Spareribs, Braised 0.00 0.00 2.831 0.00

Vegetables, Mixed, Frozen,Boiled, Drained

0.00 0.00 0.00 0.00

Yogurt, Fruit, Low Fat (11grams protein per 8ounces)

0.00 0.00 0.00 0.00

Taco Salad 0.00 0.00 0.00 0.00

Total 0.00 0.00 5.564 0.00

Values for 02/14/2022. 5 of 5

Item Name Meat-Lean

Pancake, Plain, Mix 0.00

Almonds, Sliced 0.00

Pork, Spareribs, Braised 0.00

Vegetables, Mixed, Frozen, Boiled, Drained 0.00

Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) 0.00

Taco Salad 0.00

Total 0.00

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Activities Spreadsheet

No activity entries for the day(s) in question.

Energy Balance02/14/2022 – 02/21/2022

Daily Food Log

Total: 1,556.38 kcal

Daily Activity Log

You have not recorded any activity entries for this day.

Report Data

Date kcal Consumed

kcal BurnedThrough TrackedActivity

Number ofHours ofTrackedActivity

Number ofHours withNo ActivityLogged

kcal Burned atBMR Rate Total kcal Burned Net kcal

02/14/2022 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Total: 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Average: 1,556.38 0 0 24 1,377.106 1,377.106 179.274

Entries for 02/14/2022

Breakfast

Pancake, Plain, Mix 3 oz. 312.979 kcal

Entries for 02/14/2022

Morning Snack

Almonds, Sliced 0.33 c. 273.23 kcal

Entries for 02/14/2022

Lunch

Pork, Spareribs, Braised 4 oz. 283.185 kcal

Vegetables, Mixed, Frozen, Boiled, Drained 1 c. 118.3 kcal

Entries for 02/14/2022

Afternoon Snack

Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)

1 c. 257.25 kcal

Entries for 02/14/2022

Dinner

Taco Salad 1 item 311.436 kcal

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