DietReport.pdf

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    2/21/22, 1:08 PM Report

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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 

    2/21/22, 1:08 PM 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

    2/21/22, 1:08 PM Report

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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

    2/21/22, 1:08 PM Report

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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

    2/21/22, 1:08 PM Report

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