Nutrition Assignment

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. Profile Info

Personal: Eduardo Delgado Male 25 yrs 5 ft 10 in 230 lb

Day(s): Day 1 (Breakfast, Lunch, Dinner, Snack), Day 2 (Breakfast, Lunch, Dinner, Snack), Day 3 (Breakfast, Lunch, Dinner, Snack) Activity Level: Sedentary Strive for an Active activity level.

Weight Change: None Best not to exceed 2 lbs per week.

BMI: 33.0 Normal is 18.5 to 25. Clinically Obese is 30 or higher.

ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)

Day 1 Breakfast orange, fresh, medium, 2 5/8" ea1 61.6 1.4 0.1 1.2

egg, hard boiled, large (USDA) ea2 155 95.4 29.3 12.6

coffee, brewed, with tap water cup1 2.4 0.4 0 0.3

sugar, white, granulated (USDA) Tbs1 48.7 0 0 0

bread, whole grain artisan, side2 620 81 9 20

water, municipal tap (USDA) fl-oz16 0 0 0 0

milk, 1%, with vitamins A & D cup0.5 51.2 10.6 6.9 4.1

Lunch chicken breast, chunk, canned, oz3 67.5 13.5 0 13.5

bread, whole grain artisan, side2 620 81 9 20

soup, vegetable, canned, cup1 163.8 20.3 3.2 5.5

spinach, fresh, leaf (USDA) ea6 13.8 1.6 0.3 1.7

tomatoes, fresh, year round slice2 7.2 0.7 0.1 0.4

mustard, yellow, prepared tsp1 3 1.4 0.1 0.2

water, non-carbonated (USDA: fl-oz16 0 0 0 0

Dinner chicken breast filet, flame oz6 225.6 31.2 7.8 29.5

peas, green, boiled, drained cup0.5 67.2 1.5 0.3 4.3

potato skin, baked (USDA) ea1 114.8 0.4 0.1 2.5

wine, red (USDA) fl-oz5.5 137.4 0 0 0.1

water, municipal tap (USDA) (2) fl-oz8 0 0 0 0

Snack cookie, milk chocolate, Milano ea2 113.3 54 24 1.3

water, municipal tap (USDA) (3) fl-oz8 0 0 0 0

Day Total -- 2472.7 394.6 90.3 117.2

Day 2 Breakfast muffin, toaster, wheat bran, ea1 106.4 28.7 4.6 1.9

sausage, beef & chicken, hot pce5 142.4 96 39.6 9.7

mango, fresh (USDA) ea1 201.6 11.4 2.7 2.8

milk, 1%, with vitamins A & D cup0.3 34.2 7.1 4.6 2.7

coffee, brewed, with tap water cup1 2.4 0.4 0 0.3

water, municipal tap (USDA) fl-oz16 0 0 0 0

Lunch chicken breast, oven roasted, oz5.5 123.2 5.3 1.7 26.2

salad mix, classic iceberg (Dole) cup1.5 15 0 0 1

tomatoes, cherry, red, fresh, ea5 15.3 1.4 0.2 0.7

ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)

Day 2 Lunch onion, red, fresh, rings (USDA) ea6 14.4 0.3 0.1 0.4

croutons, seasoned, cubes ea10 11.6 4.1 1.2 0.3

salad dressing, italian (USDA) tsp2 23.5 18.6 2.6 0

water, Poland Spring (USDA: fl-oz16 0 0 0 0

Dinner halibut, atlantic, baked, fillet oz6 188.8 24.6 5.4 38.3

lemon juice, fresh (USDA) tsp1 1.1 0.1 0 0

broccoli florets, fresh (USDA) cup2 39.8 4.3 0.4 4.2

rice mix, long grain & wild, oz4 397.9 0 0 11.9

wine, white, pinot grigio (USDA) fl-oz5.5 134.2 0 0 0.1

water, municipal tap (USDA) (2) fl-oz8 0 0 0 0

Snack banana, fresh, large, 8" to 8 ea1 121 4 1.4 1.5

water, municipal tap (USDA) (3) fl-oz8 0 0 0 0

Day Total -- 1572.8 206.4 64.4 102

Day 3 Breakfast english muffin, plain (USDA: ea1 132.2 9.2 1.5 4.6

almond butter (USDA) Tbs2 196.5 159.8 18.8 6.7

banana, fresh, large, 8" to 8 ea1 121 4 1.4 1.5

milk, 1%, with vitamins A & D cup1 102.5 21.2 13.9 8.2

water, municipal tap (USDA) fl-oz16 0 0 0 0

Lunch crackers, saltine, original, Zesta ea6 72 16.2 0 1.2

pears, fresh (USDA) med1 101.5 2.2 0.2 0.6

sandwich, turkey breast, with ea1 280 31.5 9 18

soup, homestyle chicken noodle indv cup1 110 27 13.5 8

water, Dasani, non-carbonated fl-oz16 0 0 0 0

Dinner beef steak, top sirloin, broiled, oz6 437.1 241.1 94.9 45.6

mashed potatoes, prepared from cup0.5 118.6 39.9 24.7 2

asparagus, fresh (USDA) cup1 26.8 1.4 0.4 2.9

water, municipal tap (USDA) (2) fl-oz16 0 0 0 0

Snack cashews, salted, dry roasted, cup0.2 196.6 142.8 28.2 5.2

water, municipal tap (USDA) (3) fl-oz8 0 0 0 0

Day Total -- 1894.9 696.3 206.3 104.5

Average Day Total -- 1980.1 432.4 120.3 107.9

ItemDay Meal Carbs (g) Sugar (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)

Day 1 Breakfast orange, fresh, medium, 2 5/8" 15.4 12.2 0 3.1 2.1 1.1

egg, hard boiled, large (USDA) 1.1 1.1 0 0 0 0

coffee, brewed, with tap water 0 0 0 0 0 0

sugar, white, granulated (USDA) 12.6 12.6 12.6 0 0 0

bread, whole grain artisan, 126 50 12

water, municipal tap (USDA) 0 0 0 0 0 0

milk, 1%, with vitamins A & D 6.1 6.1 0 0 0 0

Lunch chicken breast, chunk, canned, 0 0 0 0 0 0

bread, whole grain artisan, 126 50 12

soup, vegetable, canned, 30.5 10.9 5.3

spinach, fresh, leaf (USDA) 2.2 0.2 0 1.3

tomatoes, fresh, year round 1.6 1 0 0.5

ItemDay Meal Carbs (g) Sugar (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)

Day 1 Lunch mustard, yellow, prepared 0.3 0 0.2

water, non-carbonated (USDA: 0 0 0 0 0 0

Dinner chicken breast filet, flame 17.4 12.1 0 0 0

peas, green, boiled, drained 12.5 4.7 0 4.4 1.2 3.2

potato skin, baked (USDA) 26.7 0.8 0 4.6

wine, red (USDA) 4.2 1 0 0 0 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cookie, milk chocolate, Milano 13.3 7.3 0.7

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 395.8 170.2 12.6 44.1 3.3 4.3

Day 2 Breakfast muffin, toaster, wheat bran, 18.9 7.8 2.8 0.5 2.3

sausage, beef & chicken, hot 2 0 0 0 0 0

mango, fresh (USDA) 50.3 45 0 5.3 3 2.2

milk, 1%, with vitamins A & D 4.1 4.1 0 0 0 0

coffee, brewed, with tap water 0 0 0 0 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch chicken breast, oven roasted, 3.4 0.1 0 0 0

salad mix, classic iceberg (Dole) 4 2 0 1

tomatoes, cherry, red, fresh, 3.3 2.2 0 1

onion, red, fresh, rings (USDA) 3.4 1.5 0 0.6

croutons, seasoned, cubes 1.6 0.1 0.1

salad dressing, italian (USDA) 1.2 1.1 0 0 0

water, Poland Spring (USDA: 0 0 0 0 0 0

Dinner halibut, atlantic, baked, fillet 0 0 0 0 0 0

lemon juice, fresh (USDA) 0.4 0.1 0 0 0 0

broccoli florets, fresh (USDA) 7.2 2.1 3.2 0.4 2.9

rice mix, long grain & wild, 87.5 2 2

wine, white, pinot grigio (USDA) 3.3

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack banana, fresh, large, 8" to 8 31.1 16.6 0 3.5

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 221.5 84.8 0 19.6 3.9 7.4

Day 3 Breakfast english muffin, plain (USDA: 26.2

almond butter (USDA) 6 2 0 3.3 0.4 2.9

banana, fresh, large, 8" to 8 31.1 16.6 0 3.5

milk, 1%, with vitamins A & D 12.2 12.2 0 0 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch crackers, saltine, original, Zesta 14.4 0 0 0 0 0

pears, fresh (USDA) 27.1 17.4 0 5.5 1.1 4.4

sandwich, turkey breast, with 46 7 5

soup, homestyle chicken noodle 14 2 1

water, Dasani, non-carbonated 0 0 0 0 0 0

Dinner beef steak, top sirloin, broiled, 0 0 0 0 0 0

mashed potatoes, prepared from 17.6 1.5 1.6

asparagus, fresh (USDA) 5.2 2.4 0 2.7

ItemDay Meal Carbs (g) Sugar (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)

Day 3 Dinner water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cashews, salted, dry roasted, 11.2 1.7 0 1 0.5 0.5

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 211 62.8 0 23.7 2 7.8

Average Day Total 276.1 105.9 4.2 29.1 3.1 6.5

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)

Day 1 Breakfast orange, fresh, medium, 2 5/8" 0.2 0 0 0 0 0

egg, hard boiled, large (USDA) 10.6 3.3 4.1 1.4 373

coffee, brewed, with tap water 0 0 0 0 0 0

sugar, white, granulated (USDA) 0 0 0 0 0 0

bread, whole grain artisan, 9 1 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

milk, 1%, with vitamins A & D 1.2 0.8 0 0.3 0 6.1

Lunch chicken breast, chunk, canned, 1.5 0 52.5

bread, whole grain artisan, 9 1 0 0

soup, vegetable, canned, 2.3 0.4 0.5 1 0

spinach, fresh, leaf (USDA) 0.2 0 0 0 0.1 0

tomatoes, fresh, year round 0.1 0 0 0 0 0

mustard, yellow, prepared 0.2 0 0 0.1 0 0

water, non-carbonated (USDA: 0 0 0 0 0

Dinner chicken breast filet, flame 3.5 0.9 0 69.4

peas, green, boiled, drained 0.2 0 0 0 0.1 0

potato skin, baked (USDA) 0 0 0 0 0 0

wine, red (USDA) 0 0 0 0 0 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cookie, milk chocolate, Milano 6 2.7 0 3.3

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 43.8 10 0 5.1 2.7 504.4

Day 2 Breakfast muffin, toaster, wheat bran, 3.2 0.5 0.8 1.7 3.1

sausage, beef & chicken, hot 10.7 4.4 5.3 0.4 36.3

mango, fresh (USDA) 1.3 0.3 0 0.5 0.2 0

milk, 1%, with vitamins A & D 0.8 0.5 0 0.2 0 4.1

coffee, brewed, with tap water 0 0 0 0 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch chicken breast, oven roasted, 0.6 0.2 0.2 0.1 56.1

salad mix, classic iceberg (Dole) 0 0 0 0 0 0

tomatoes, cherry, red, fresh, 0.2 0 0 0 0 0

onion, red, fresh, rings (USDA) 0 0 0 0 0 0

croutons, seasoned, cubes 0.5 0.1 0.2 0.1 0.2

salad dressing, italian (USDA) 2.1 0.3 0 0.5 1 0

water, Poland Spring (USDA: 0 0 0 0 0 0

Dinner halibut, atlantic, baked, fillet 2.7 0.6 0 1 0.6 102.1

lemon juice, fresh (USDA) 0 0 0 0 0 0

broccoli florets, fresh (USDA) 0.5 0 0 0 0.2 0

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)

Day 2 Dinner rice mix, long grain & wild, 0 0 0 0 0 0

wine, white, pinot grigio (USDA) 0 0 0 0 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack banana, fresh, large, 8" to 8 0.4 0.2 0 0 0.1 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 22.9 7.2 0.1 8.8 4.5 201.8

Day 3 Breakfast english muffin, plain (USDA: 1 0.2 0 0.2 0.5

almond butter (USDA) 17.8 2.1 0 10.4 4.4 0

banana, fresh, large, 8" to 8 0.4 0.2 0 0 0.1 0

milk, 1%, with vitamins A & D 2.4 1.5 0.1 0.7 0.1 12.2

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch crackers, saltine, original, Zesta 1.8 0 0 0 0.6 0

pears, fresh (USDA) 0.2 0 0 0.1 0.1 0

sandwich, turkey breast, with 3.5 1 0 20

soup, homestyle chicken noodle 3 1.5 0 30

water, Dasani, non-carbonated 0 0 0 0 0

Dinner beef steak, top sirloin, broiled, 26.8 10.5 11.2 1 163.3

mashed potatoes, prepared from 4.4 2.7 0.2 1.1 0.2 11.6

asparagus, fresh (USDA) 0.2 0 0 0 0.1 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cashews, salted, dry roasted, 15.9 3.1 0 9.4 2.7 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 77.4 22.9 0.3 33 9.7 237

Average Day Total 48 13.4 0.1 15.6 5.6 314.4

ItemDay Meal Water (g) A-RAE(mcg)A-Car (mcg) B1 (mg) B2 (mg) B3 (mg)

Day 1 Breakfast orange, fresh, medium, 2 5/8" 113.6 14.7 93 0.1 0 0.4

egg, hard boiled, large (USDA) 74.6 149 11 0.1 0.5 0.1

coffee, brewed, with tap water 235.4 0 0 0 0.2 0.4

sugar, white, granulated (USDA) 0 0 0 0 0 0

bread, whole grain artisan,

water, municipal tap (USDA) 473.1 0 0 0 0 0

milk, 1%, with vitamins A & D 109.7 71 2.4 0 0.2 0.1

Lunch chicken breast, chunk, canned,

bread, whole grain artisan,

soup, vegetable, canned, 208.6 216.8 2205 0.3 0.2 3.9

spinach, fresh, leaf (USDA) 54.8 281.3 3375.6 0 0.1 0.4

tomatoes, fresh, year round 37.8 16.7 179.6 0 0 0.2

mustard, yellow, prepared 4.2 0.3 2.6 0 0 0

water, non-carbonated (USDA: 473.6

Dinner chicken breast filet, flame 0 0

peas, green, boiled, drained 62.3 32 376 0.2 0.1 1.6

potato skin, baked (USDA) 27.4 0.3 3.5 0.1 0.1 1.8

wine, red (USDA) 139.9 0.2 1.6 0 0 0.4

water, municipal tap (USDA) (2) 236.6 0 0 0 0 0

ItemDay Meal Water (g) A-RAE(mcg)A-Car (mcg) B1 (mg) B2 (mg) B3 (mg)

Day 1 Snack cookie, milk chocolate, Milano 0 0

water, municipal tap (USDA) (3) 236.6 0 0 0 0 0

Day Total 2488.2 782.2 6250.3 0.8 1.4 9.3

Day 2 Breakfast muffin, toaster, wheat bran, 9.2 19.1 0.3 0.1 0.1 0.8

sausage, beef & chicken, hot 30.4 0 0 0.3 0.1 1.9

mango, fresh (USDA) 280.4 181.8 2150.4 0.1 0.1 2.2

milk, 1%, with vitamins A & D 73.1 47.3 1.6 0 0.1 0.1

coffee, brewed, with tap water 235.4 0 0 0 0.2 0.4

water, municipal tap (USDA) 473.1 0 0 0 0 0

Lunch chicken breast, oven roasted, 119.6 0 0 0 0 5.3

salad mix, classic iceberg (Dole) 125

tomatoes, cherry, red, fresh, 80.3 35.4 381.6 0 0 0.5

onion, red, fresh, rings (USDA) 32.1 0 0.4 0 0 0

croutons, seasoned, cubes 0.1 0.2 0.2 0 0 0.1

salad dressing, italian (USDA) 6.2 0.2 2.1 0 0 0

water, Poland Spring (USDA: 474 0 0 0 0

Dinner halibut, atlantic, baked, fillet 129.5 40.8 0 0.1 0.1 13.5

lemon juice, fresh (USDA) 4.7 0 0.1 0 0 0

broccoli florets, fresh (USDA) 128.8 213 0.1 0.2 0.9

rice mix, long grain & wild, 29.8 0.6 6

wine, white, pinot grigio (USDA) 140.6

water, municipal tap (USDA) (2) 236.6 0 0 0 0 0

Snack banana, fresh, large, 8" to 8 101.9 4.4 35.4 0 0.1 0.9

water, municipal tap (USDA) (3) 236.6 0 0 0 0 0

Day Total 2792.4 697 2572 1.4 1 32.6

Day 3 Breakfast english muffin, plain (USDA: 24.3 0

almond butter (USDA) 0.5 0 0.3 0 0.3 1

banana, fresh, large, 8" to 8 101.9 4.4 35.4 0 0.1 0.9

milk, 1%, with vitamins A & D 219.4 141.9 4.9 0 0.4 0.2

water, municipal tap (USDA) 473.1 0 0 0 0 0

Lunch crackers, saltine, original, Zesta

pears, fresh (USDA) 149.4 2.2 24.9 0 0 0.3

sandwich, turkey breast, with

soup, homestyle chicken noodle

water, Dasani, non-carbonated 473.4

Dinner beef steak, top sirloin, broiled, 96.6 0 0 0.1 0.2 12.3

mashed potatoes, prepared from 79.4 39.9 9.4 0.1 0 1.1

asparagus, fresh (USDA) 124.9 50.6 601.7 0.2 0.2 1.3

water, municipal tap (USDA) (2) 473.1 0 0 0 0 0

Snack cashews, salted, dry roasted, 0.6 0 0 0.1 0.1 0.5

water, municipal tap (USDA) (3) 236.6 0 0 0 0 0

Day Total 2453.2 239 676.6 0.5 1.3 17.6

Average Day Total 2577.9 572.7 3166.3 0.9 1.3 19.8

ItemDay Meal B6 (mg) B12 (mcg) C (mg) D (mcg) E-Toco (mg)Fola (mcg)

Day 1 Breakfast orange, fresh, medium, 2 5/8" 0.1 0 69.7 0 0.2 39.3

egg, hard boiled, large (USDA) 0.1 1.1 0 2.2 1 44

coffee, brewed, with tap water 0 0 0 0 0 4.7

sugar, white, granulated (USDA) 0 0 0 0 0 0

bread, whole grain artisan,

water, municipal tap (USDA) 0 0 0 0 0 0

milk, 1%, with vitamins A & D 0 0.6 0 1.5 0 6.1

Lunch chicken breast, chunk, canned,

bread, whole grain artisan,

soup, vegetable, canned, 0.4 0 2 0 3.6 30.2

spinach, fresh, leaf (USDA) 0.1 0 16.9 0 1.2 116.4

tomatoes, fresh, year round 0 0 5.5 0 0.2 6

mustard, yellow, prepared 0 0 0 0 0 0.4

water, non-carbonated (USDA:

Dinner chicken breast filet, flame 2.1

peas, green, boiled, drained 0.2 0 11.4 0 0.1 50.4

potato skin, baked (USDA) 0.4 0 7.8 0 0 12.8

wine, red (USDA) 0.1 0 0 0 0 1.6

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cookie, milk chocolate, Milano 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 1.4 1.7 115.3 3.7 6.4 311.9

Day 2 Breakfast muffin, toaster, wheat bran, 0 0 0 0.3 10.2

sausage, beef & chicken, hot 0.1 0.5 0 1.1

mango, fresh (USDA) 0.4 0 122.3 0 3 144.5

milk, 1%, with vitamins A & D 0 0.4 0 1 0 4.1

coffee, brewed, with tap water 0 0 0 0 0 4.7

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch chicken breast, oven roasted, 0.2 0.1 0 1.6

salad mix, classic iceberg (Dole) 6

tomatoes, cherry, red, fresh, 0 0 11.6 0 0.4 12.8

onion, red, fresh, rings (USDA) 0 0 2.7 0 0 6.8

croutons, seasoned, cubes 0 0 0 0 0 2.6

salad dressing, italian (USDA) 0 0 0 0 0.2 0

water, Poland Spring (USDA: 0 0 0 0

Dinner halibut, atlantic, baked, fillet 1.1 2.2 0 9.9 1.3 23.8

lemon juice, fresh (USDA) 0 0 2 0 0 1

broccoli florets, fresh (USDA) 0.2 0 132.3 0 100.8

rice mix, long grain & wild, 9.5 0 198.9

wine, white, pinot grigio (USDA)

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack banana, fresh, large, 8" to 8 0.5 0 11.8 0 0.1 27.2

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 2.6 3.2 298.3 10.8 5.5 540.1

ItemDay Meal B6 (mg) B12 (mcg) C (mg) D (mcg) E-Toco (mg)Fola (mcg)

Day 3 Breakfast english muffin, plain (USDA: 22.8

almond butter (USDA) 0 0 0 0 7.7 17

banana, fresh, large, 8" to 8 0.5 0 11.8 0 0.1 27.2

milk, 1%, with vitamins A & D 0.1 1.1 0 2.9 0 12.2

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch crackers, saltine, original, Zesta 0

pears, fresh (USDA) 0 0 7.6 0 0.2 12.5

sandwich, turkey breast, with 12 2

soup, homestyle chicken noodle 6

water, Dasani, non-carbonated

Dinner beef steak, top sirloin, broiled, 0.9 3 0 0.8 13.6

mashed potatoes, prepared from 0.2 0.1 6.3 0.2 0.1 8.4

asparagus, fresh (USDA) 0.1 0 7.5 0 1.5 69.7

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cashews, salted, dry roasted, 0.1 0 0 0 0.3 23.6

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 2 4.2 51.3 5.1 10.8 206.9

Average Day Total 2 3 155 6.5 7.6 353

ItemDay Meal Calc (mg) Iron (mg) Magn (mg) Phos (mg) Potas (mg) Selen (mcg)

Day 1 Breakfast orange, fresh, medium, 2 5/8" 52.4 0.1 13.1 18.3 237.1 0.6

egg, hard boiled, large (USDA) 50 1.2 10 172 126 30.8

coffee, brewed, with tap water 4.7 0 7.1 7.1 116 0

sugar, white, granulated (USDA) 0.1 0 0 0 0.2 0.1

bread, whole grain artisan,

water, municipal tap (USDA) 14.2 0 4.7 0 4.7 0

milk, 1%, with vitamins A & D 152.5 0 13.4 115.9 183 4

Lunch chicken breast, chunk, canned,

bread, whole grain artisan,

soup, vegetable, canned, 50.4 1.7 63 113.4 1091.2 10.1

spinach, fresh, leaf (USDA) 59.4 1.6 47.4 29.4 334.8 0.6

tomatoes, fresh, year round 4 0.1 4.4 9.6 94.8 0

mustard, yellow, prepared 3.2 0.1 2.4 5.4 7.6 1.7

water, non-carbonated (USDA: 14.2 0 0

Dinner chicken breast filet, flame 34.7 1.2

peas, green, boiled, drained 21.6 1.2 31.2 93.6 216.8 1.5

potato skin, baked (USDA) 19.7 4.1 24.9 58.6 332.3 0.4

wine, red (USDA) 12.9 0.7 19.4 37.2 205.4 0.3

water, municipal tap (USDA) (2) 7.1 0 2.4 0 2.4 0

Snack cookie, milk chocolate, Milano 0 1

water, municipal tap (USDA) (3) 7.1 0 2.4 0 2.4 0

Day Total 508.3 13.1 245.8 660.5 2954.7 50.1

Day 2 Breakfast muffin, toaster, wheat bran, 13.3 1 7.1 96.6 60.2 6.9

sausage, beef & chicken, hot 6.6 0.5 7.7 74.8 130.4 9.7

mango, fresh (USDA) 37 0.5 33.6 47 564.5 2

ItemDay Meal Calc (mg) Iron (mg) Magn (mg) Phos (mg) Potas (mg) Selen (mcg)

Day 2 Breakfast milk, 1%, with vitamins A & D 101.7 0 8.9 77.3 122 2.7

coffee, brewed, with tap water 4.7 0 7.1 7.1 116 0

water, municipal tap (USDA) 14.2 0 4.7 0 4.7 0

Lunch chicken breast, oven roasted, 9.4 0.5 14 93.6 104.5 11.8

salad mix, classic iceberg (Dole) 20 0.4 0

tomatoes, cherry, red, fresh, 8.5 0.2 9.4 20.4 201.4 0

onion, red, fresh, rings (USDA) 8.3 0.1 3.6 10.4 52.6 0.2

croutons, seasoned, cubes 2.4 0.1 1 3.5 4.5 0.7

salad dressing, italian (USDA) 1.3 0 0.5 1.5 8.2 0.2

water, Poland Spring (USDA: 4.7 0 4.7 0 0 0

Dinner halibut, atlantic, baked, fillet 15.3 0.3 47.6 488.2 898.1 94.2

lemon juice, fresh (USDA) 0.3 0 0.3 0.4 5.2 0

broccoli florets, fresh (USDA) 68.2 1.2 35.5 93.7 461.5 4.2

rice mix, long grain & wild, 119.4 5.4 417.8

wine, white, pinot grigio (USDA)

water, municipal tap (USDA) (2) 7.1 0 2.4 0 2.4 0

Snack banana, fresh, large, 8" to 8 6.8 0.4 36.7 29.9 486.9 1.4

water, municipal tap (USDA) (3) 7.1 0 2.4 0 2.4 0

Day Total 456.1 10.6 227.3 1044.4 3643.2 134.1

Day 3 Breakfast english muffin, plain (USDA: 102.6 0.8

almond butter (USDA) 111 1.1 89.3 162.6 239.4 0.8

banana, fresh, large, 8" to 8 6.8 0.4 36.7 29.9 486.9 1.4

milk, 1%, with vitamins A & D 305 0.1 26.8 231.8 366 8

water, municipal tap (USDA) 14.2 0 4.7 0 4.7 0

Lunch crackers, saltine, original, Zesta 0 0.7 12

pears, fresh (USDA) 16 0.3 12.5 21.4 206.5 0.2

sandwich, turkey breast, with 300 2.7

soup, homestyle chicken noodle 20 0.7

water, Dasani, non-carbonated 0 0 0 0 0

Dinner beef steak, top sirloin, broiled, 30.6 3.1 37.4 341.9 556.2 49.3

mashed potatoes, prepared from 25.2 0.3 18.9 47.2 298.2 0.8

asparagus, fresh (USDA) 32.2 2.9 18.8 69.7 270.7 3.1

water, municipal tap (USDA) (2) 14.2 0 4.7 0 4.7 0

Snack cashews, salted, dry roasted, 15.4 2 89 167.8 193.5 4

water, municipal tap (USDA) (3) 7.1 0 2.4 0 2.4 0

Day Total 1000.3 15 341.2 1072.3 2641.1 67.6

Average Day Total 654.9 12.9 271.5 925.7 3079.7 83.9

ItemDay Meal Sod (mg) Zinc (mg) Omega3 (g) Omega6 (g) Alc (g) Caff (mg)

Day 1 Breakfast orange, fresh, medium, 2 5/8" 0 0.1 0 0 0 0

egg, hard boiled, large (USDA) 124 1 0.1 1.3 0 0

coffee, brewed, with tap water 4.7 0 0 0 0 94.7

sugar, white, granulated (USDA) 0.1 0 0 0 0 0

bread, whole grain artisan, 0 0 0

water, municipal tap (USDA) 14.2 0 0 0 0 0

ItemDay Meal Sod (mg) Zinc (mg) Omega3 (g) Omega6 (g) Alc (g) Caff (mg)

Day 1 Breakfast milk, 1%, with vitamins A & D 53.7 0.5 0 0 0 0

Lunch chicken breast, chunk, canned, 315 0 0

bread, whole grain artisan, 0 0 0

soup, vegetable, canned, 970.2 1 0 0.9 0 0

spinach, fresh, leaf (USDA) 47.4 0.3 0.1 0 0 0

tomatoes, fresh, year round 2 0.1 0 0 0 0

mustard, yellow, prepared 55.2 0 0 0 0 0

water, non-carbonated (USDA: 4.7 0 0 0 0

Dinner chicken breast filet, flame 1215 0 0

peas, green, boiled, drained 2.4 1 0 0.1 0 0

potato skin, baked (USDA) 12.2 0.3 0 0 0 0

wine, red (USDA) 6.5 0.2 0 0 17.1 0

water, municipal tap (USDA) (2) 7.1 0 0 0 0 0

Snack cookie, milk chocolate, Milano 40 0

water, municipal tap (USDA) (3) 7.1 0 0 0 0 0

Day Total 2881.5 4.5 0.2 2.4 17.1 94.7

Day 2 Breakfast muffin, toaster, wheat bran, 179.2 0.1 0.2 1.5 0 0

sausage, beef & chicken, hot 847 1.1 0 0

mango, fresh (USDA) 3.4 0.3 0.2 0.1 0 0

milk, 1%, with vitamins A & D 35.8 0.3 0 0 0 0

coffee, brewed, with tap water 4.7 0 0 0 0 94.7

water, municipal tap (USDA) 14.2 0 0 0 0 0

Lunch chicken breast, oven roasted, 1694.9 0.4 0 0.1 0 0

salad mix, classic iceberg (Dole) 15 0 0 0 0

tomatoes, cherry, red, fresh, 4.2 0.1 0 0 0 0

onion, red, fresh, rings (USDA) 1.4 0.1 0 0 0 0

croutons, seasoned, cubes 27.2 0 0 0.1 0 0

salad dressing, italian (USDA) 97.3 0 0.1 0.9 0 0

water, Poland Spring (USDA: 4.7 0 0 0 0 0

Dinner halibut, atlantic, baked, fillet 139.5 0.7 0.5 0.1 0 0

lemon juice, fresh (USDA) 0.1 0 0 0 0 0

broccoli florets, fresh (USDA) 38.3 0.6 0.2 0 0 0

rice mix, long grain & wild, 1332.9 0 0 0 0

wine, white, pinot grigio (USDA) 0 0 17.3 0

water, municipal tap (USDA) (2) 7.1 0 0 0 0 0

Snack banana, fresh, large, 8" to 8 1.4 0.2 0 0.1 0 0

water, municipal tap (USDA) (3) 7.1 0 0 0 0 0

Day Total 4455.4 4 1.2 2.8 17.3 94.7

Day 3 Breakfast english muffin, plain (USDA: 196.6 0 0.5 0 0

almond butter (USDA) 72.6 1 0 4.4 0 0

banana, fresh, large, 8" to 8 1.4 0.2 0 0.1 0 0

milk, 1%, with vitamins A & D 107.4 1 0 0.1 0 0

water, municipal tap (USDA) 14.2 0 0 0 0 0

Lunch crackers, saltine, original, Zesta 240 0 0

ItemDay Meal Sod (mg) Zinc (mg) Omega3 (g) Omega6 (g) Alc (g) Caff (mg)

Day 3 Lunch pears, fresh (USDA) 1.8 0.2 0 0.1 0 0

sandwich, turkey breast, with 760 0 0

soup, homestyle chicken noodle 720 0 0

water, Dasani, non-carbonated 0 0 0 0 0 0

Dinner beef steak, top sirloin, broiled, 91.9 8.2 0.2 0.7 0 0

mashed potatoes, prepared from 332.8 0.3 0 0.2 0 0

asparagus, fresh (USDA) 2.7 0.7 0 0 0 0

water, municipal tap (USDA) (2) 14.2 0 0 0 0 0

Snack cashews, salted, dry roasted, 219.2 1.9 0 2.6 0 0

water, municipal tap (USDA) (3) 7.1 0 0 0 0 0

Day Total 2781.9 13.5 0.4 8.6 0 0

Average Day Total 3372.9 7.4 0.6 4.6 11.5 63.1

ItemDay Meal MPFruit (cup)

MPDairy (cup)

MPGrain (oz eq)

MPVeg (cup)

MPProt (oz eq)

XxFruit

Day 1 Breakfast orange, fresh, medium, 2 5/8" 0.7 0 0 0 0 1

egg, hard boiled, large (USDA) 0 0 0 0 2 0

coffee, brewed, with tap water 0 0 0 0 0 0

sugar, white, granulated (USDA) 0 0 0 0 0 0

bread, whole grain artisan, 0 0 0 0 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

milk, 1%, with vitamins A & D 0 0.5 0 0 0 0

Lunch chicken breast, chunk, canned, 0 0 0 0 1.9 0

bread, whole grain artisan, 0 0 0 0 0 0

soup, vegetable, canned, 0 0 0 2 0 0

spinach, fresh, leaf (USDA) 0 0 0 1 0 0

tomatoes, fresh, year round 0 0 0 0.2 0 0

mustard, yellow, prepared 0 0 0 0 0 0

water, non-carbonated (USDA: 0 0 0 0 0 0

Dinner chicken breast filet, flame 0 0 0 0 6 0

peas, green, boiled, drained 0 0 0 0.5 0 0

potato skin, baked (USDA) 0 0 0 0.4 0 0

wine, red (USDA) 0 0 0 0 0 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cookie, milk chocolate, Milano 0 0 0 0 0 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 0.7 0.5 0 4.1 10 1

Day 2 Breakfast muffin, toaster, wheat bran, 0 0 0 0 0 0

sausage, beef & chicken, hot 0 0 0 0 1.9 0

mango, fresh (USDA) 2 0 0 0 0 3.4

milk, 1%, with vitamins A & D 0 0.3 0 0 0 0

coffee, brewed, with tap water 0 0 0 0 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch chicken breast, oven roasted, 0 0 0 0 5.5 0

salad mix, classic iceberg (Dole) 0 0 0 1.5 0 0

tomatoes, cherry, red, fresh, 0 0 0 0.4 0 0

ItemDay Meal MPFruit (cup)

MPDairy (cup)

MPGrain (oz eq)

MPVeg (cup)

MPProt (oz eq)

XxFruit

Day 2 Lunch onion, red, fresh, rings (USDA) 0 0 0 0.2 0 0

croutons, seasoned, cubes 0 0 0.1 0 0 0

salad dressing, italian (USDA) 0 0 0 0 0 0

water, Poland Spring (USDA: 0 0 0 0 0 0

Dinner halibut, atlantic, baked, fillet 0 0 0 0 6 0

lemon juice, fresh (USDA) 0 0 0 0 0 0

broccoli florets, fresh (USDA) 0 0 0 2 0 0

rice mix, long grain & wild, 0 0 5.2 0 0 0

wine, white, pinot grigio (USDA) 0 0 0 0 0 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack banana, fresh, large, 8" to 8 0.9 0 0 0 0 2.1

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 3 0.3 5.3 4.2 13.4 5.4

Day 3 Breakfast english muffin, plain (USDA: 0 0 1.6 0 0 0

almond butter (USDA) 0 0 0 0 2 0

banana, fresh, large, 8" to 8 0.9 0 0 0 0 2.1

milk, 1%, with vitamins A & D 0 1 0 0 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch crackers, saltine, original, Zesta 0 0 0.9 0 0 0

pears, fresh (USDA) 1.1 0 0 0 0 1.8

sandwich, turkey breast, with 0 0 2.8 0 1.4 0

soup, homestyle chicken noodle 0 0 0.8 0 0.8 0

water, Dasani, non-carbonated 0 0 0 0 0 0

Dinner beef steak, top sirloin, broiled, 0 0 0 0 6 0

mashed potatoes, prepared from 0 0 0 0.5 0 0

asparagus, fresh (USDA) 0 0 0 1 0 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cashews, salted, dry roasted, 0 0 0 0 2.4 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 2 1 6 1.5 12.7 3.9

Average Day Total 1.9 0.6 3.8 3.2 12 3.4

ItemDay Meal XxOCarb XxStarch XxVeg XxFat XxAlc XxNoFtMlk

Day 1 Breakfast orange, fresh, medium, 2 5/8" 0 0 0 0 0 0

egg, hard boiled, large (USDA) 0 0 0 1.4 0 0

coffee, brewed, with tap water 0 0 0 0 0 0

sugar, white, granulated (USDA) 0.8 0 0 0 0 0

bread, whole grain artisan, 8.4 0 0 1.8 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

milk, 1%, with vitamins A & D 0 0 0 0 0 0.5

Lunch chicken breast, chunk, canned, 0 0 0 0 0 0

bread, whole grain artisan, 8.4 0 0 1.8 0 0

soup, vegetable, canned, 0 0 6.1 0.4 0 0

spinach, fresh, leaf (USDA) 0 0 0.4 0 0 0

tomatoes, fresh, year round 0 0 0.3 0 0 0

ItemDay Meal XxOCarb XxStarch XxVeg XxFat XxAlc XxNoFtMlk

Day 1 Lunch mustard, yellow, prepared 0 0 0 0 0 0

water, non-carbonated (USDA: 0 0 0 0 0 0

Dinner chicken breast filet, flame 0 0 0 0 0 0

peas, green, boiled, drained 0 0 2.5 0 0 0

potato skin, baked (USDA) 0 1.8 0 0 0 0

wine, red (USDA) 0.3 0 0 0 1.2 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cookie, milk chocolate, Milano 0.9 0 0 1.2 0 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 18.8 1.8 9.3 6.7 1.2 0.5

Day 2 Breakfast muffin, toaster, wheat bran, 1.2 0 0 0.6 0 0

sausage, beef & chicken, hot 0 0 0 1.6 0 0

mango, fresh (USDA) 0 0 0 0 0 0

milk, 1%, with vitamins A & D 0 0 0 0 0 0.3

coffee, brewed, with tap water 0 0 0 0 0 0

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch chicken breast, oven roasted, 0 0 0 0 0 0

salad mix, classic iceberg (Dole) 0 0 0.8 0 0 0

tomatoes, cherry, red, fresh, 0 0 0.6 0 0 0

onion, red, fresh, rings (USDA) 0 0 0.7 0 0 0

croutons, seasoned, cubes 0 0.1 0 0.1 0 0

salad dressing, italian (USDA) 0 0 0 0.4 0 0

water, Poland Spring (USDA: 0 0 0 0 0 0

Dinner halibut, atlantic, baked, fillet 0 0 0 0 0 0

lemon juice, fresh (USDA) 0 0 0 0 0 0

broccoli florets, fresh (USDA) 0 0 1.4 0 0 0

rice mix, long grain & wild, 0 5.8 0 0 0 0

wine, white, pinot grigio (USDA) 0.2 0 0 0 1.2 0

water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack banana, fresh, large, 8" to 8 0 0 0 0 0 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 1.5 5.9 3.5 2.7 1.2 0.3

Day 3 Breakfast english muffin, plain (USDA: 0 1.7 0 0 0 0

almond butter (USDA) 0 0 0 3.2 0 0

banana, fresh, large, 8" to 8 0 0 0 0 0 0

milk, 1%, with vitamins A & D 0 0 0 0.1 0 1

water, municipal tap (USDA) 0 0 0 0 0 0

Lunch crackers, saltine, original, Zesta 0 1 0 0.2 0 0

pears, fresh (USDA) 0 0 0 0 0 0

sandwich, turkey breast, with 0 3.1 0 0.2 0 0

soup, homestyle chicken noodle 0 0.9 0 0.3 0 0

water, Dasani, non-carbonated 0 0 0 0 0 0

Dinner beef steak, top sirloin, broiled, 0 0 0 2.8 0 0

mashed potatoes, prepared from 0 1.2 0 0.6 0 0

asparagus, fresh (USDA) 0 0 1 0 0 0

ItemDay Meal XxOCarb XxStarch XxVeg XxFat XxAlc XxNoFtMlk

Day 3 Dinner water, municipal tap (USDA) (2) 0 0 0 0 0 0

Snack cashews, salted, dry roasted, 0 0 0 2.9 0 0

water, municipal tap (USDA) (3) 0 0 0 0 0 0

Day Total 0 7.9 1 10.2 0 1

Average Day Total 6.8 5.2 4.6 6.5 0.8 0.6

ItemDay Meal XxLnMeat

Day 1 Breakfast orange, fresh, medium, 2 5/8" 0

egg, hard boiled, large (USDA) 1.8

coffee, brewed, with tap water 0

sugar, white, granulated (USDA) 0

bread, whole grain artisan, 0

water, municipal tap (USDA) 0

milk, 1%, with vitamins A & D 0

Lunch chicken breast, chunk, canned, 1.9

bread, whole grain artisan, 0

soup, vegetable, canned, 0

spinach, fresh, leaf (USDA) 0

tomatoes, fresh, year round 0

mustard, yellow, prepared 0

water, non-carbonated (USDA: 0

Dinner chicken breast filet, flame 4.2

peas, green, boiled, drained 0

potato skin, baked (USDA) 0

wine, red (USDA) 0

water, municipal tap (USDA) (2) 0

Snack cookie, milk chocolate, Milano 0

water, municipal tap (USDA) (3) 0

Day Total 8

Day 2 Breakfast muffin, toaster, wheat bran, 0

sausage, beef & chicken, hot 1.4

mango, fresh (USDA) 0

milk, 1%, with vitamins A & D 0

coffee, brewed, with tap water 0

water, municipal tap (USDA) 0

Lunch chicken breast, oven roasted, 3.7

salad mix, classic iceberg (Dole) 0

tomatoes, cherry, red, fresh, 0

onion, red, fresh, rings (USDA) 0

croutons, seasoned, cubes 0

salad dressing, italian (USDA) 0

water, Poland Spring (USDA: 0

Dinner halibut, atlantic, baked, fillet 5.5

lemon juice, fresh (USDA) 0

broccoli florets, fresh (USDA) 0

ItemDay Meal XxLnMeat

Day 2 Dinner rice mix, long grain & wild, 0

wine, white, pinot grigio (USDA) 0

water, municipal tap (USDA) (2) 0

Snack banana, fresh, large, 8" to 8 0

water, municipal tap (USDA) (3) 0

Day Total 10.6

Day 3 Breakfast english muffin, plain (USDA: 0

almond butter (USDA) 1

banana, fresh, large, 8" to 8 0

milk, 1%, with vitamins A & D 0

water, municipal tap (USDA) 0

Lunch crackers, saltine, original, Zesta 0

pears, fresh (USDA) 0

sandwich, turkey breast, with 1.3

soup, homestyle chicken noodle 0.7

water, Dasani, non-carbonated 0

Dinner beef steak, top sirloin, broiled, 6.5

mashed potatoes, prepared from 0

asparagus, fresh (USDA) 0

water, municipal tap (USDA) (2) 0

Snack cashews, salted, dry roasted, 0.8

water, municipal tap (USDA) (3) 0

Day Total 10.2

Average Day Total 9.6

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