Assignment2

2020/2/20 MyDietAnalysis: Report

https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 1/13

All Daily Reports A variety of reports and information combined into one document. Profile Info Personal: Xxzz Female 19 yrs 167 cm 52 kg Day(s): Day 1, Day 2, Day 3 Activity Level: Sedentary Strive for an Active activity level. Weight Change: None Best not to exceed 2 lbs per week. BMI: 18.6 Normal is 18.5 to 25. Clinically Obese is 30 or higher.

Actual Intakes -vs- Recommended Intakes The actual intakes -vs- recommended intakes report displays the amount of nutrients consumed as they compare to your dietary intake recommendations. Nutrient Actual Rec. Percent

Basic Components Calories 1,539. 1,685.8 91% Calories from Fat 584.73 472.05 124% 20-35% of Calories (adults 19+ yrs)* Calories from SatFat 170.94 151.73 113% Less than 10% of Calories+ Protein (g) 70.34 44.20 159% 10-35% of Calories (adults 19+ yrs)*~ Carbohydrates (g) 174.10 231.81 75% 45-65% of Calories (adults 19+ yrs)* Total Sugars (g) 33.36 Added Sugar (g)++ 0.62 Less than 10% of Calories+ Dietary Fiber (g) 21.26 23.60 90% Soluble Fiber (g) 2.32 InSoluble Fiber (g) 6.61 Fat (g) 64.97 52.45 124% 20-35% of Calories (adults 19+ yrs)* Saturated Fat (g) 18.99 16.86 113% Less than 10% of Calories+ Trans Fat (g) 1.02 Minimize+ Mono Fat (g) 21.29 18.73 114% Poly Fat (g) 13.67 16.86 81% Cholesterol (mg) 274.59 300.00 92% Limit+ Water (g) 847.79 2,300.0 37%

Vitamins Vitamin A - RAE (mcg) 907.38 700.00 130% Beta-carotene (mcg) 8,148. Vitamin B1 - Thiamin (mg) 1.50 1.00 150%

Vitamin B2 - Riboflavin 1.34 1.00 134% Vitamin B3 - Niacin (mg) 17.72 14.00 127% Vitamin B6 (mg) 1.28 1.20 107% Do not exceed 100 mg* Vitamin B12 (mcg) 2.95 2.40 123% Over 50 should take a supplement or eat

fortified foods* Vitamin C (mg) 79.70 65.00 123% Vitamin D - mcg (mcg) 2.85 15.00 19% 15 to no more than 100 mcg* Vitamin E - a-Toco (mg) 8.96 15.00 60%

Folate (mcg) 491.72 400.00 123% Women of child-bearing age should take a supplement or fortified foods with 400 mcg*

Minerals Calcium (mg) 686.96 1,300.0 53% Do not exceed 2500 mg* Iron (mg) 13.20 15.00 88% Do not exceed 45 mg* Magnesium (mg) 268.13 360.00 74% Do not exceed 350 mg by supplement* Phosphorus (mg) 1,180. 1,250.0 94% Do not exceed 4000 mg* Potassium (mg) 2,015. 4,700.0 43% At least 4700 mg per day* Selenium (mcg) 102.04 Sodium (mg) 2,891. 2,300.0 126% Less than 2300 mg per day* - less than

1500 mg for some people+ Zinc (mg) 8.62 9.00 96% Do not exceed 40 mg*

Other Omega-3 (g) 1.10 Omega-6 (g) 12.42 Alcohol (g) 0.00 Do not exceed 2 standard drinks for men

and 1 standard drink for women+ Caffeine (mg) 0.00 Up to 400 mg (three to five 8-oz cups of

coffee per day)+ * Dietary Reference Intakes + 2015 Dietary Guidelines for Americans ++The nutrient content of the items in the MDA food database depend on manufacturers' reporting accurate information. Since many do not have data yet on added sugars, this number may not be an accurate reflection of added sugar intake.

2020/2/20 MyDietAnalysis: Report

https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 2/13

~ Protein recommendations have not been adjusted to take into account endurance/strength athletes who fall into the active and very active categories, but do take into account pregnancy and lactation.

All Nutrients Spreadsheet This report shows all nutrient values in a spreadsheet format. Nutrients are displayed horizontally, with totals at the bottom of the list. Day Meal Item Amount Cals FatCal SatFatCalProt (g) Day 1 Breakfastbread, whole wheat

(USDA) 2 slice 141.1 17.6 3.6 7

Lunch rice, white, cooked, long grain,

0.5 cup 102.7 2 0.5 2.1

bacon, thick center cut (Oscar

4 slice 160 90 36 16

scrambled eggs (USDA) 2 ea 181.8 120.6 36.6 12.2 lettuce, green leaf, fresh, outer

1 lb 68 6.1 0.8 6.2

Dinner pizza, pan, pepperoni, large, 14"

4 slice 1315.3 531.7 196.2 51.8

Day Total -- 1969 768 273.8 95.3 Day 2 Breakfastbread, whole wheat

(USDA) 1 slice 70.6 8.8 1.8 3.5

peanut butter, creamy (USDA)

2 Tbs 191.4 147.9 29.7 7.1

Lunch soup, chicken noodle, canned,

500 g 125 42.7 11.8 6.3

lettuce, green leaf, fresh, outer

1 cup 5.4 0.5 0.1 0.5

taco, beef (USDA: Taco Bell)

200 g 458 228.6 78.9 17.7

egg, fried, large (USDA) 1 ea 90.2 61.4 17.9 6.3 Dinner apple, fresh, medium, 3"

(USDA: 1 ea 94.6 2.8 0.5 0.5

yogurt, strawberry, individual

1 cntr 150 18 9 6

Day Total -- 1185.1 510.8 149.7 47.9 Day 3 Breakfastoatmeal, quick, prepared

with 1 cup 166.1 32 6.5 5.9

milk, 2%, with vitamins A & D

1 cup 122 43.5 27.6 8.1

Lunch salad mix, leafy romaine (Dole)

1.5 cup 15 0 0 1

banana, fresh, medium, 7" to 7

1 ea 105 3.5 1.2 1.3

mixed nuts, salted, dry roasted,

50 g 297 231.5 29.2 8.6

sandwich, turkey, with whole

1 ea 360 143.8 20.7 26.9

Dinner potato, baked, with salt (USDA)

100 g 93 1.2 0.3 2.5

broccoli, boiled, drained, 200 g 70 7.4 1.4 4.8 pasta, spaghetti, cooked, with

150 g 235.5 12.6 2.4 8.7

Day Total -- 1463.7 475.4 89.4 67.8 Average Day Total -- 1539.3 584.7 170.9 70.3

Day Meal Item Carbs (g)

Sugar (g)

SugAdd (g)

Fiber (g)

Fib-S (g)

Fib-I (g)

Day 1 Breakfastbread, whole wheat (USDA)

23.9 2.4 3.4 0.7 2.6

Lunch rice, white, cooked, long grain,

22.3 0 0 0.3 0.1 0.2

bacon, thick center cut (Oscar

0 0 0 0 0 0

scrambled eggs (USDA) 2 1.7 0 0 0 0 lettuce, green leaf, fresh, outer

13 3.5 0 5.9

Dinner pizza, pan, pepperoni, large, 14"

143.7 8.8 9

Day Total 204.8 16.5 0 18.6 0.8 2.9 Day 2 Breakfastbread, whole wheat

(USDA) 12 1.2 1.7 0.4 1.3

peanut butter, creamy (USDA)

7.1 3.4 1.8 1.6 0.4 1.2

2020/2/20 MyDietAnalysis: Report

https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 3/13

Lunch soup, chicken noodle, canned,

14.7 1.3 1

lettuce, green leaf, fresh, outer

1 0.3 0 0.5

taco, beef (USDA: Taco Bell)

39.7 1.8 7.8

egg, fried, large (USDA) 0.4 0.2 0 0 0 0 Dinner apple, fresh, medium, 3"

(USDA: 25.1 18.9 0 4.4 0.4 3.9

yogurt, strawberry, individual

25 18 0 0 0

Day Total 125.1 45.1 1.8 16.9 1.3 6.4 Day 3 Breakfastoatmeal, quick, prepared

with 28.1 0.6 4 2.3 1.6

milk, 2%, with vitamins A & D

11.7 11.7 0 0 0 0

Lunch salad mix, leafy romaine (Dole)

3 2 0 1

banana, fresh, medium, 7" to 7

27 14.4 0 3.1

mixed nuts, salted, dry roasted,

12.7 2.4 0 4.5

sandwich, turkey, with whole

28.5 2.5 4.2

Dinner potato, baked, with salt (USDA)

21.1 1.2 0 2.2 0.5 1.6

broccoli, boiled, drained, 14.4 2.8 0 6.6 0.8 5.8 pasta, spaghetti, cooked, with

45.9 0.8 2.7 1.2 1.5

Day Total 192.4 38.5 0 28.3 4.9 10.6 Average Day Total 174.1 33.4 0.6 21.3 2.3 6.6

Day Meal Item Fat (g) Fat-S (g)

Fat-T (g)

Fat-M (g)

Fat-P (g)

Chol (mg)

Day 1 Breakfastbread, whole wheat (USDA)

2 0.4 0 0.3 0.9 0

Lunch rice, white, cooked, long grain,

0.2 0.1 0 0.1 0.1 0

bacon, thick center cut (Oscar

10 4 40

scrambled eggs (USDA) 13.4 4.1 0.8 5.4 3 337.9 lettuce, green leaf, fresh, outer

0.7 0.1 0 0 0.4 0

Dinner pizza, pan, pepperoni, large, 14"

59.1 21.8 1.1 17.4 15.4 104

Day Total 85.3 30.4 1.8 23.2 19.7 481.9 Day 2 Breakfastbread, whole wheat

(USDA) 1 0.2 0 0.2 0.4 0

peanut butter, creamy (USDA)

16.4 3.3 0 8.3 4 0

Lunch soup, chicken noodle, canned,

4.7 1.3 0 2.1 1.3 25

lettuce, green leaf, fresh, outer

0.1 0 0 0 0 0

taco, beef (USDA: Taco Bell)

25.4 8.8 0.9 8.8 6.1 56

egg, fried, large (USDA) 6.8 2 0 2.8 1.5 184.5 Dinner apple, fresh, medium, 3"

(USDA: 0.3 0.1 0 0 0.1 0

yogurt, strawberry, individual

2 1 0 10

Day Total 56.8 16.6 1 22.2 13.5 275.5 Day 3 Breakfastoatmeal, quick, prepared

with 3.6 0.7 0 1 1.3 0

milk, 2%, with vitamins A & D

4.8 3.1 0.2 1.4 0.2 19.5

Lunch salad mix, leafy romaine (Dole)

0 0 0 0 0 0

banana, fresh, medium, 7" to 7

0.4 0.1 0 0 0.1 0

mixed nuts, salted, dry roasted,

25.7 3.2 0 15.7 5.4 0

sandwich, turkey, with whole

16 2.3 46.9

Dinner potato, baked, with salt (USDA)

0.1 0 0 0 0.1 0

2020/2/20 MyDietAnalysis: Report

https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 4/13

broccoli, boiled, drained, 0.8 0.2 0 0.1 0.3 0 pasta, spaghetti, cooked, with

1.4 0.3 0 0.2 0.5 0

Day Total 52.8 9.9 0.2 18.4 7.8 66.4 Average Day Total 65 19 1 21.3 13.7 274.6

Day Meal Item Water (g)

A- RAE(mcg)

A-Car (mcg)

B1 (mg)

B2 (mg)

B3 (mg)

Day 1 Breakfastbread, whole wheat (USDA)

21.8 0.1 1.1 0.2 0.1 2.5

Lunch rice, white, cooked, long grain,

54.1 0 0 0.1 0 1.2

bacon, thick center cut (Oscar

0 0

scrambled eggs (USDA) 93.2 196.4 31.7 0 0.5 0.1 lettuce, green leaf, fresh, outer

430.8 1679.4 20153.1 0.3 0.4 1.7

Dinner pizza, pan, pepperoni, large, 14"

186.1 1.9 0.9 17

Day Total 786 1875.9 20185.92.6 1.9 22.4 Day 2 Breakfastbread, whole wheat

(USDA) 10.9 0 0.6 0.1 0 1.2

peanut butter, creamy (USDA)

0.4 0 0 0 0.1 4.2

Lunch soup, chicken noodle, canned,

469.1 55 595 0.3 0.2 2.7

lettuce, green leaf, fresh, outer

34.2 133.3 1599.5 0 0 0.1

taco, beef (USDA: Taco Bell)

114 8 92 0.1 0.1 3.3

egg, fried, large (USDA) 32 100.7 16.1 0 0.2 0 Dinner apple, fresh, medium, 3"

(USDA: 155.7 4.9 49.1 0 0 0.2

yogurt, strawberry, individual

Day Total 816.3 302 2352.3 0.6 0.8 11.8 Day 3 Breakfastoatmeal, quick, prepared

with 195.6 0 0 0.2 0 0.5

milk, 2%, with vitamins A & D

217.7 135 9.8 0.1 0.5 0.2

Lunch salad mix, leafy romaine (Dole)

250

banana, fresh, medium, 7" to 7

88.4 3.8 30.7 0 0.1 0.8

mixed nuts, salted, dry roasted,

0.9 0.1 1.5 0.1 0.1 2.3

sandwich, turkey, with whole

91.8 0.3 0.2 10.1

Dinner potato, baked, with salt (USDA)

74.9 0.5 6 0.1 0 1.4

broccoli, boiled, drained, 178.5 154.8 1858 0.1 0.2 1.1 pasta, spaghetti, cooked, with

93.2 0 0 0.4 0.2 2.5

Day Total 941 544.2 1905.9 1.3 1.4 19 Average Day Total 847.8 907.4 8148.1 1.5 1.3 17.7

Day Meal Item B6 (mg)

B12 (mcg)

C (mg) D (mcg)

E-Toco (mg)

Fola (mcg)

Day 1 Breakfastbread, whole wheat (USDA)

0.1 0 0 0 1.5 23.5

Lunch rice, white, cooked, long grain,

0.1 0 0 0 0 45.8

bacon, thick center cut (Oscar

12

scrambled eggs (USDA) 0.2 0.9 0 2.2 1.4 43.9 lettuce, green leaf, fresh, outer

0.4 0 41.7 0 1 172.4

Dinner pizza, pan, pepperoni, large, 14"

0.4 2.3 4.5 0 4.2 465.6

Day Total 1.2 3.2 58.3 2.2 8.1 751.2 Day 2 Breakfastbread, whole wheat

(USDA) 0.1 0 0 0 0.7 11.8

peanut butter, creamy (USDA)

0.1 0 0 0 2.9 27.8

Lunch soup, chicken noodle, canned,

0.1 0.1 0 0 0.1 40

2020/2/20 MyDietAnalysis: Report

https://mydietanalysis.pearsoncmg.com/mda5/reports/allDaily?t%5BP%5D.se=274f5a16-13e1-4428-8d22-d8e2db1a311e&t%5BD%5D.se=c1fb… 5/13

lettuce, green leaf, fresh, outer

0 0 3.3 0 0.1 13.7

taco, beef (USDA: Taco Bell)

0.2 1.9 0.8 1.2 38

egg, fried, large (USDA) 0.1 0.4 0 1 0.6 23.5 Dinner apple, fresh, medium, 3"

(USDA: 0.1 0 8.4 0 0.3 5.5

yogurt, strawberry, individual

0 2

Day Total 0.7 2.4 12.5 3 6 160.2 Day 3 Breakfastoatmeal, quick, prepared

with 0 0 0 0 0.2 14

milk, 2%, with vitamins A & D

0.1 1.3 0.5 2.9 0.1 12.2

Lunch salad mix, leafy romaine (Dole)

18 100

banana, fresh, medium, 7" to 7

0.4 0 10.3 0 0.1 23.6

mixed nuts, salted, dry roasted,

0.1 0 0.2 0 5.5 25

sandwich, turkey, with whole

0.5 1.9 0 0.4 3.9 35.4

Dinner potato, baked, with salt (USDA)

0.3 0 9.6 0 0 28

broccoli, boiled, drained, 0.4 0 129.8 0 2.9 216 pasta, spaghetti, cooked, with

0.1 0 0 0 0.1 109.5

Day Total 2 3.2 168.4 3.3 12.8 563.8 Average Day Total 1.3 2.9 79.7 2.8 9 491.7

Day Meal Item Calc (mg)

Iron (mg)

Magn (mg)

Phos (mg)

Potas (mg)

Selen (mcg)

Day 1 Breakfastbread, whole wheat (USDA)

90.2 1.4 42 118.7 142.2 14.4

Lunch rice, white, cooked, long grain,

7.9 0.9 9.5 34 27.6 5.9

bacon, thick center cut (Oscar

0 0

scrambled eggs (USDA) 80.5 1.6 13.4 201.3 161 28.7 lettuce, green leaf, fresh, outer

163.3 3.9 59 131.5 880 2.7

Dinner pizza, pan, pepperoni, large, 14"

664.4 11.6 99.4 872.4 845.2 70.1

Day Total 1006.3 19.4 223.3 1357.9 2056.1 121.8 Day 2 Breakfastbread, whole wheat

(USDA) 45.1 0.7 21 59.4 71.1 7.2

peanut butter, creamy (USDA)

15.7 0.6 53.8 107.2 178.6 1.3

Lunch soup, chicken noodle, canned,

30 3.3 20 85 110 24

lettuce, green leaf, fresh, outer

13 0.3 4.7 10.4 69.8 0.2

taco, beef (USDA: Taco Bell)

178 2.4 64 356 418 18.4

egg, fried, large (USDA) 28.5 0.9 6 98.9 69.9 15.2 Dinner apple, fresh, medium, 3"

(USDA: 10.9 0.2 9.1 20 194.7 0

yogurt, strawberry, individual

200 0 150

Day Total 521.2 8.3 178.5 886.9 1112.2 66.4 Day 3 Breakfastoatmeal, quick, prepared

with 21.1 2.1 63.2 180.2 163.8 12.6

milk, 2%, with vitamins A & D

292.8 0 26.8 224.5 341.6 6.1

Lunch salad mix, leafy romaine (Dole)

20 0.7 0

banana, fresh, medium, 7" to 7

5.9 0.3 31.9 26 422.4 1.2

mixed nuts, salted, dry roasted,

35 1.8 112.5 217.5 346.5 3.7

sandwich, turkey, with whole

53.1 2.5 71.2 356.3 416.7 51.1

Dinner potato, baked, with salt (USDA)

15 1.1 28 70 535 0.4

broccoli, boiled, drained, 80 1.3 42 134 586 3.2 pasta, spaghetti, cooked,10.5 1.9 27 87 66 39.6

2020/2/20 MyDietAnalysis: Report

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with Day Total 533.4 11.8 402.6 1295.4 2878 118 Average Day Total 687 13.2 268.1 1180.1 2015.4 102

Day Meal Item Sod (mg)

Zinc (mg)

Omega3 (g)

Omega6 (g)

Alc (g) Caff (mg)

Day 1 Breakfastbread, whole wheat (USDA)

254.8 1 0.1 0.8 0 0

Lunch rice, white, cooked, long grain,

0.8 0.4 0 0 0 0

bacon, thick center cut (Oscar

600 0 0

scrambled eggs (USDA) 176.9 1.3 0.2 2.7 0 0 lettuce, green leaf, fresh, outer

127 0.8 0.3 0.1 0 0

Dinner pizza, pan, pepperoni, large, 14"

3055.5 6.1 1.6 13.6 0 0

Day Total 4215 9.6 2.2 17.2 0 0 Day 2 Breakfastbread, whole wheat

(USDA) 127.4 0.5 0 0.4 0 0

peanut butter, creamy (USDA)

136.3 0.8 0 3.9 0 0

Lunch soup, chicken noodle, canned,

865 0.8 0.1 1.2 0 0

lettuce, green leaf, fresh, outer

10.1 0.1 0 0 0 0

taco, beef (USDA: Taco Bell)

794 3.5 0.4 5.7 0 0

egg, fried, large (USDA) 95.2 0.6 0.1 1.4 0 0 Dinner apple, fresh, medium, 3"

(USDA: 1.8 0.1 0 0.1 0 0

yogurt, strawberry, individual

95 0 0

Day Total 2124.8 6.4 0.6 12.7 0 0 Day 3 Breakfastoatmeal, quick, prepared

with 9.4 2.3 0 1.3 0 0

milk, 2%, with vitamins A & D

114.7 1.2 0 0.2 0 0

Lunch salad mix, leafy romaine (Dole)

15 0 0 0 0

banana, fresh, medium, 7" to 7

1.2 0.2 0 0.1 0 0

mixed nuts, salted, dry roasted,

172.5 1.9 0.1 5.3 0 0

sandwich, turkey, with whole

1733.9 2.2 0 0

Dinner potato, baked, with salt (USDA)

10 0.4 0 0 0 0

broccoli, boiled, drained, 82 0.9 0.2 0.1 0 0 pasta, spaghetti, cooked, with

196.5 0.8 0 0.4 0 0

Day Total 2335.1 9.9 0.5 7.3 0 0 Average Day Total 2891.6 8.6 1.1 12.4 0 0

Day Meal Item MPFruit (cup)

MPDairy (cup)

MPGrain (oz eq)

MPVeg (cup)

MPProt (oz eq)

XxFruit

Day 1 Breakfastbread, whole wheat (USDA)

0 0 1.4 0 0 0

Lunch rice, white, cooked, long grain,

0 0 1 0 0 0

bacon, thick center cut (Oscar

0 0 0 0 2.3 0

scrambled eggs (USDA) 0 0 0 0 2.4 0 lettuce, green leaf, fresh, outer

0 0 0 6.3 0 0

Dinner pizza, pan, pepperoni, large, 14"

0 2.3 8.6 0 3.9 0

Day Total 0 2.3 11 6.3 8.6 0 Day 2 Breakfastbread, whole wheat

(USDA) 0 0 0.7 0 0 0

peanut butter, creamy (USDA)

0 0 0 0 2 0

Lunch soup, chicken noodle, canned,

0 0 0.9 0 0.5 0

lettuce, green leaf, fresh, outer

0 0 0 0.5 0 0

2020/2/20 MyDietAnalysis: Report

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taco, beef (USDA: Taco Bell)

0 0 2.4 0 1.6 0

egg, fried, large (USDA) 0 0 0 0 0.9 0 Dinner apple, fresh, medium, 3"

(USDA: 1.6 0 0 0 0 1.7

yogurt, strawberry, individual

0 0.7 0 0 0 0

Day Total 1.6 0.7 4 0.5 5 1.7 Day 3 Breakfastoatmeal, quick, prepared

with 0 0 1.7 0 0 0

milk, 2%, with vitamins A & D

0 1 0 0 0 0

Lunch salad mix, leafy romaine (Dole)

0 0 0 0.8 0 0

banana, fresh, medium, 7" to 7

0.8 0 0 0 0 1.8

mixed nuts, salted, dry roasted,

0 0 0 0 3.5 0

sandwich, turkey, with whole

0

Dinner potato, baked, with salt (USDA)

0 0 0 0.8 0 0

broccoli, boiled, drained, 0 0 0 1.3 0 0 pasta, spaghetti, cooked, with

0 0 2.1 0 0 0

Day Total 0.8 1 3.8 2.9 3.5 1.8 Average Day Total 0.8 1.3 6.3 3.2 5.7 1.2

Day Meal Item XxOCarbXxStarchXxVeg XxFat XxAlc XxNoFtMlk Day 1 Breakfastbread, whole wheat

(USDA) 0 1.6 0 0.1 0 0

Lunch rice, white, cooked, long grain,

0 1.5 0 0

bacon, thick center cut (Oscar

0 0 0 1.1 0 0

scrambled eggs (USDA) 0 0 0 2 0 0 lettuce, green leaf, fresh, outer

0 0 2.6 0 0 0

Dinner pizza, pan, pepperoni, large, 14"

0 9.6 0 10.5 0 0

Day Total 0 12.7 2.6 13.6 0 0 Day 2 Breakfastbread, whole wheat

(USDA) 0 0.8 0 0 0 0

peanut butter, creamy (USDA)

0 0 0 2.9

Lunch soup, chicken noodle, canned,

0 1 0 0.7 0 0

lettuce, green leaf, fresh, outer

0 0 0.2 0 0 0

taco, beef (USDA: Taco Bell)

0 2.6 0 4.5 0 0

egg, fried, large (USDA) 0 0 0 1 0 0 Dinner apple, fresh, medium, 3"

(USDA: 0 0 0 0

yogurt, strawberry, individual

1.7 0 0 0.4 0 0

Day Total 1.7 4.4 0.2 9.6 0 0 Day 3 Breakfastoatmeal, quick, prepared

with 0 1.9 0 0.3 0 0

milk, 2%, with vitamins A & D

0 0 0 0.6 0 1

Lunch salad mix, leafy romaine (Dole)

0 0 0.6 0 0 0

banana, fresh, medium, 7" to 7

0 0 0 0 0 0

mixed nuts, salted, dry roasted,

0 0 0 4.6 0 0

sandwich, turkey, with whole

0 0 0 3.2 0 0

Dinner potato, baked, with salt (USDA)

0 1.4 0 0 0 0

broccoli, boiled, drained, 0 0 2.9 0 pasta, spaghetti, cooked, with

0 3.1 0 0 0 0

Day Total 0 6.3 3.5 8.8 0 1

2020/2/20 MyDietAnalysis: Report

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Average Day Total 0.6 7.8 2.1 10.7 0 0.3

Day Meal Item XxLnMeat Day 1 Breakfastbread, whole wheat

(USDA) 0

Lunch rice, white, cooked, long grain, bacon, thick center cut (Oscar

2.3

scrambled eggs (USDA) 1.7 lettuce, green leaf, fresh, outer

0

Dinner pizza, pan, pepperoni, large, 14"

3.3

Day Total 7.3 Day 2 Breakfastbread, whole wheat

(USDA) 0

peanut butter, creamy (USDA)

Lunch soup, chicken noodle, canned,

0.5

lettuce, green leaf, fresh, outer

0

taco, beef (USDA: Taco Bell)

1.4

egg, fried, large (USDA) 0.9 Dinner apple, fresh, medium, 3"

(USDA: yogurt, strawberry, individual

0

Day Total 2.8 Day 3 Breakfastoatmeal, quick, prepared

with 0

milk, 2%, with vitamins A & D

0

Lunch salad mix, leafy romaine (Dole)

0

banana, fresh, medium, 7" to 7

0

mixed nuts, salted, dry roasted,

1.2

sandwich, turkey, with whole

0

Dinner potato, baked, with salt (USDA)

0

broccoli, boiled, drained, pasta, spaghetti, cooked, with

0

Day Total 1.2 Average Day Total 3.8

MyFoodList Report The MyFoodList Report shows the foods you have entered and their calories. Amount Item Cals Day 1 2.0 slice bread, whole wheat (USDA) 141 0.5 cup rice, white, cooked, long grain, enriched (USDA) 103 4.0 slice bacon, thick center cut (Oscar Mayer) 160 2.0 ea scrambled eggs (USDA) 182 1.0 lb lettuce, green leaf, fresh, outer leaf (USDA) 68 4.0 slice pizza, pan, pepperoni, large, 14" (USDA: Pizza Hut) 1,315

Day Total 1969 Day 2 1.0 slice bread, whole wheat (USDA) 71 2.0 Tbs peanut butter, creamy (USDA) 191 500.0 g soup, chicken noodle, canned, low sodium (USDA) 125 1.0 cup lettuce, green leaf, fresh, outer leaf (USDA) 5 200.0 g taco, beef (USDA: Taco Bell) 458 1.0 ea egg, fried, large (USDA) 90 1.0 ea apple, fresh, medium, 3" (USDA: Commodity) 95 1.0 cntr yogurt, strawberry, individual (Yoplait) 150

Day Total 1185 Day 3

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1.0 cup oatmeal, quick, prepared with water, without salt, unenriched

166

1.0 cup milk, 2%, with vitamins A & D (USDA) 122 1.5 cup salad mix, leafy romaine (Dole) 15 1.0 ea banana, fresh, medium, 7" to 7 7/8" (USDA) 105 50.0 g mixed nuts, salted, dry roasted, with peanuts (USDA) 297 1.0 ea sandwich, turkey, with whole wheat (B&B's Place) 360 100.0 g potato, baked, with salt (USDA) 93 200.0 g broccoli, boiled, drained, chopped (USDA) 70 150.0 g pasta, spaghetti, cooked, with salt, packed, enriched

(USDA) 235

Day Total 1464

Total 4618 Day Average 1539 Item Average 201

MyPlate The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).

Intake vs. Recommendation

1600 Calorie Pattern

Group Percent Comparison Amount *

Grains Intake 126 % 6.3 oz equivalent

Grains Recommendation 5.0 oz equivalent

Vegetables Intake 161 % 3.2 cup equivalent

Vegetables Recommendation 2.0 cup equivalent

Fruits Intake 54 % 0.8 cup equivalent

Fruits Recommendation 1.5 cup equivalent

Dairy Intake 44 % 1.3 cup equivalent

Dairy Recommendation 3.0 cup equivalent

Protein Foods Intake 115 % 5.7 oz equivalent

Protein Foods Recommendation 5.0 oz equivalent

Make Half Your Grains Whole Vary Your Vegetables

Aim for at least 2.5 oz equivalents whole grains a day

Dark Green Vegetables 2.0 cups weekly

Orange Vegetables 1.5 cups weekly

Oils & Empty Calories Dry Beans & Peas 2.5 cups weekly

Aim for 5.0 teaspoons of oils a day Starchy Vegetables 2.5 cups weekly

Limit your extra fats & sugars to 132 Calories a

Other Vegetables 5.5 cups weekly

* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans.

Energy Balance The Energy Balance report compares the calories you've consumed to your total energy expenditure. Intake

2020/2/20 MyDietAnalysis: Report

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Calories consumed = 1539 Calories

Expenditure Sedentary Activity Calories = 1686 Calories Additional exercise Calories = 0 Calories Calories expended = 1686 Calories

Energy Balance: -147 Calories

Intake vs Expenditure 1539 Calories 1686 Calories

Calorie and Fat Sources The Calorie and Fat Sources report is useful for quickly seeing the calorie and fat breakdowns of your intake. The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats) as a percentage of total calories. Calories: 1539 Source of Calories Source of Fat

Protein 18% 10-35% of Calories(adults 19+ yrs)*~ Saturated Fat 11%

Less than 10% of Calories*

Mono Fat 12%Carbohydrate 45% 45-65% of Calories(adults 19+ yrs)* Poly Fat 8%Fat 37 % 20-35% of Calories(adults 19+ yrs)* Trans Fat 1% Minimize*

Alcohol 0% Do not exceed 2 standard drinks for men and 1 standard drink for women* N/A * 6%

* Complete fat source information is not available for all foods. N/A Fat accounts for the missing information.

* Dietary Reference Intakes

~ Protein recommendations have not been adjusted to take into account endurance/strength athletes who fall into the active and very active categories, but do take into account pregnancy and lactation.

Ratios

P:S ( Poly Fat / Saturated Fat ) 0.72 : 1Exchanges Potassium : Sodium 0.7 : 1Starch 7.81 Fruit 1.16 Calcium : Phosphorus 0.58 : 1Other Carbs 0.56 Vegetables 2.09 CSI ( Cholesterol / Saturated Fat ) 32.91Lean Meat 3.78 Fat 10.66

Alcohol 0.00 NonFatMilk 0.33

Nutrition Facts Formats the analysis as a Nutrition Facts label.

Nutrition Facts Serving Size ( 1247 g )

Amount per serving

Calories 1539 Calories from Fat 585

% Daily Value * T t l F t 65 124%

2020/2/20 MyDietAnalysis: Report

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Total Fat 65g 124%

Saturated Fat 19g 113% Trans Fat 1g

Cholesterol 275mg 92%

Sodium 2892mg 126%

Total Carbohydrates 174g 75%

Dietary Fiber 21g 90%

Total Sugars 33g

Protein 70g 159%

Vitamin A 130% Vitamin C 123%

Calcium 53% Iron 88%

* Percent Daily Values are based on your custom

Calorie Assessment A close-up picture of the Calories consumed.

Calories to maintain current weight Calories to maintain current weight 1686 Calorie adjustment for weight change of 0 lb (per week) 0 Goal Calories 1686

Average Daily Intake & Expenditures Average Intake 1539 Average Expenditure 1686

Calories For The Day Goal Intake Assessment Total Calories 1686 1539 Below Goal Protein (10-35% Calories) 168 to 590 277 In Range Carbohydrates (45-65% Calories) 758 to 1095 686 Below Goal Added Sugar (<10% Calories) 0 to 168 2 In Range Fat (20-35% Calories) 337 to 590 576 In Range

Meal Assessment Report Sources of Calories, Protein, Carbohydrates, and Fats by Meal Calories % 0 50 100 Protein % 0 50 100 Breakfast 691 15 % Breakfast 31.6 15 % Lunch 196 43 % Lunch 105. 50 % Snack 0 0 % Snack 0 0 % Dinner 195 42 % Dinner 74.3 35 % Not 0 0 % Not 0 0 %

Carbohydrate % 0 50 100 Fat % 0 50 100 Breakfast 82.8 16 % Breakfast 27.8 14 % Lunch 164. 31 % Lunch 103. 53 % Snack 0 0 % Snack 0 0 % Dinner 275. 53 % Dinner 63.7 33 % Not 0 0 % Not 0 0 %

Activity Summary List of the Activities performed, their METs, duration and Calories burned. Profile Calorie Goal: 1686

Daily Activity Details

Duration Mets Exercise Calories Sedentary Activities of Daily Living** 1686 T l C l i (S d ) 1686

2020/2/20 MyDietAnalysis: Report

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Total Calories (Sedentary) 1686

Summary Calories

Sedentary Activities of Daily Living** 1686 Average Daily Calories Expended 0 Daily Average*** 1686

[**] The Sedentary activity level includes basic daily tasks such as getting ready for the day, housework, walking to work or class, and light yard work. These tasks are called Activities of Daily Living (ADL). If you engage in physical activity beyond that included in the activities of daily living, you may increase your activity level to Low Active, Active or Very Active. The Active activity level is recommended by the government for health. [***] Your Daily Average put you in the Sedentary activity level, and suggests 1686 Calories to maintain your current weight.

Calorie Goal Calories Expended1686 1686

Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake). Nutrient Value Notes

Basic Components

Calories 1,685.88 Protein (g) 44.20 10-35% of Calories (adult 19+

yrs)*~ Carbohydrates (g) 231.81 45-65% of Calories (adult 19+ yrs)* Added Sugar (g) ++ Less than 10% of Calories+ Dietary Fiber (g) 23.60 Fat (g) 52.45 20-35% of Calories (adult 19+ yrs)* Saturated Fat (g) 16.86 Less than 10% of Calories + Mono Fat (g) 18.73 Poly Fat (g) 16.86 Cholesterol (mg) 300.00 Limit+ Water (g) 2,300.00

Vitamins

Vitamin A - RAE (mcg) 700.00 Vitamin B1 - Thiamin (mg) 1.00 Vitamin B2 - Riboflavin (mg) 1.00 Vitamin B3 - Niacin (mg) 14.00 Vitamin B6 (mg) 1.20 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement

* Vitamin C (mg) 65.00 Vitamin D - mcg (mcg) 15.00 15 to no more than 100 mcg* Vitamin E - Alpha Toc. (mg) 15.00 Folate (mcg) 400.00 Women of child-bearing age

should take a supplement or fortified foods with 400 mcg*

Minerals

Calcium (mg) 1,300.00 Do not exceed 2500 mg * Iron (mg) 15.00 Do not exceed 45 mg * Magnesium (mg) 360.00 Do not exceed 350 mg by

supplement * Phosphorus (mg) 1,250.00 Do not exceed 4000 mg * Potassium (mg) 4,700.00 At least 4700 mg per day* Sodium (mg) 2,300.00 Less than 2300 mg per day* - less

than 1500 mg for some people+ Zinc (mg) 9.00 Do not exceed 40 mg *

Sources: * Di t R f I t k

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* Dietary Reference Intakes

+ 2015 Dietary Guidelines for Americans ~ Protein recommendations have not been adjusted to take into account endurance/strength athletes who fall into the active and very active categories, but do take into account pregnancy and lactation.

++ The nutrient contents of the items in the MDA food database depend on manufacturers' reporting accurate information. Since many do not have data yet on added sugars, this number may not be an accurate reflection of added sugar intake.