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Coenzyme during the synthesis of many proteins involved in blood clotting and bone metabolism

Vitamin K deficiency can lead to hemorrhagic disease of newborn children.

No known effects of excessive consumptiono Collardso Spinacho Broccolio Brussel Sproutso Cabbage

Thiamin

Coenzyme in the metabolism of carbohydrates and branched- chain amino acids.

Thiamin deficiency can lead to beriberi.

No known effects of excessive consumptiono Tahini seedso Sunflower seedso Dried Herbso Pistachioso Macadamia nuts

Riboflavin

Coenzyme in numerous redox reactions

Cheilosis can be caused by Riboflavin Deficiency

No known effects of excessive consumptiono

Organ meatso Milko Bread productso Fortified Cerealso Liver

Niacin

Coenzyme or co-substrate in many biological reduction and oxidation reactions.

Deficiency can lead to pellagra.

Flushing and gastrointestinal distress.o Meato Fisho Poultryo Whole Graino Fortified cereals

Folate

Coenzyme in the metabolism of nucleic and amino acids; prevents megaloblastic anemia.

Megaloblastic anemia can be caused by Folate Deficiency

Masks neurological complication in people with Vitamin B12 deficiencyo Enriched cereal graino Dark leafy vegetableso Enriched breadso Enriched bread productso Fortified cereals

Vitamin B12

Coenzyme in nucleic acid metabolism; prevents megaloblastic anemia.

Vitamin B12 deficiency can cause depression, confusion, dementia, poor memory, and soreness of themouth or tongue.

No known effects of excessive consumptiono Fisho Meato Poultryo Fortified cerealo Fortified grain

Vitamin B6

Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases.

Depression, confusion, and a weak immune system can be caused by Vitamin B6 deficiency.

No known effects of excessive consumptiono Brano Garlico Pistachioso Livero Whole wheat

Biotin

Coenzyme in synthesis of fat, glycogen, and amino acids.

Although Biotin deficiency is very rare, it can cause dermatitis, alopecia and neuromuscular dysfunction.


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No known effects of excessive consumptiono Livero Eggso Swiss Chardo Carrotso Almonds

Pantothenic Acid

Coenzyme in fatty acid metabolism.

Pantothenic Acid deficiency can cause depression, confusion, and a weak immune system. No known effects of excessive consumption

o Chickeno Beefo Potatoeso Oatso Tomato

Vitamin C

Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a protective antioxidant.

Deficiency Can Lead to Scurvy

Gastrointestinal disturbances, kidney stones, excess iron absorptiono Lemonso Orangeso Tomato Juiceo Strawberrieso Spinach

Calcium

Essential role in blood clotting, muscle contraction, nerve transmission, and bone and tooth formation.

Long term Calcium deficiency can lead to Osteopenia and could in crease the risk of osteoporosis.

Kidney stones, hypercalcemia, milk alkali syndrome, and renal insufficiencyo Milk

o Cheeseo Yogurto Corno Tofu

Phosphorus

Maintenance of pH, storage and transfer of energy and nucleotide synthesis

Metastatic calcification, skeletal porosity, interference with calcium absorptiono Milko Yogurto Cheeseo Peaso Meat

Magnesium

Cofactor for enzyme systems

Magnesium Deficiency can cause Hypocalcemia.

Diarrhea can be caused by excessive intake.o Broccolio Spinacho Grainso Nutso Milk

Potassium

Maintains fluid outside and inside of cells.

Hyperkalemia can be caused by excessive intake.o Bananao

Meatso Milko Nutso cheese

Sodium

Maintains fluid volume outside of cells and thus normal cell function.

Sodium deficiency can cause Hyponatremia.

Hypertension and higher risk of cardiovascular disease.o Processed meatso Nutso Butter


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o Margarineo Cold cuts

Chloride

Helps with sodium to maintain fluid volume outside the cell

Can cause hypertensiono Processed meatso Nutso Buttero Margarineo Cold cuts

Sulfur

Required for biosynthesis of 3- phosphoadenosine- 5-phosphate (PAPS), which provides sulfate whensulfur- containing compounds are needed such as chondroitin sulfate and cerebroside sulfate.

No deficiencies

Osmotic diarrhea if excessive amount consumed.o Dried fruito Soy flowero Coconut milko Wineo Meats

Iron

Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic anemia

Deficiency of iron can cause Iron Deficiency Anemia and is the leading nutritional disorder in the world.

Excessive iron can cause gastrointestinal distresso Meato Poultryo Fortified Graino Fortified Cerealo Vegetables

Zinc

Component of multiple enzymes and proteins; involved in the regulation of gene expression.

Deficiencies can cause slow growth in children, delayed sexual development and impotence.

Excessive intake can reduce copper levelso Oysterso Beefo Spinacho Pumpkin seedso Nuts

Iodine

Component of the thyroid hormones; and prevents goiter and cretinism

Low levels of Iodine will cause Thyroid problems.

High levels will cause Thyroid Stimulationo Dried seaweedo Codo Iodized salto Shrimpo Tuna

Selenium

Helps with oxidation and regulates the thyroid hormone action.

Selenium deficiency can lead to Keshan Disease.

Excess intake can interfere with calcium absorption.o Milko Yogurto Peaso Eggso Beef

Fluoride

Stimulates new bone growth and stops dental caries.

Enamel and skeletal fluorosiso Fluoridated watero Teaso Pickleso Grape Juiceo Fish

Copper

Component of enzymes in iron metabolism

Excess intake can lead to gastrointestinal distress and liver damage.o Organ meatso Shrimp


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o Whole Graino Cocoa productso Bran

Manganese

Involved in bone formation and helps enzymes to metabolize amino acids, cholesterol, and carbohydrates.

Elevated blood concentration and neurotoxicityo Nutso Legumeso Teao Brano Whole grain

Chromium

Helps maintain normal blood glucose levels

Deficiency of Chromium can disrupt glucose levels causing symptoms of diabetes.

Excess intake can cause Chronic renal failureo Beefo Chickeno Codo Tilapiao Beer

Molybdenum

Cofactor for enzymes involved in catabolism of sulfur amino acids, purines and pyridines

Excess intake my cause reproductive effects.o Leafy greenso Legumeso Peaso Beanso Nuts

Arsenic

No function in humans

No deficiency

No natural ULo Milko Cheeseo Poultryo Fisho Grains

Nickel

No functions in humans have been identified yet. May play a roll in microorganisms.

No deficiency

Excess intake can cause a decrease in weight gain.o Peanutso Legumeso Chocolateo Cerealso Almonds

Silicon


No Deficiencies

No UL determinedo Greenso Broccolio Lettuceo Squasho Kale

Boron


No Deficiencies

No known effects of excessive consumptiono Peanutso Avocadoo Potatoeso Apple juiceo Grape juice


8/102

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combined with the massively nutritious vitamin and mineral profile, I believe the sweet potato is one of the top greatest super

foods.

Super food Recipe

Nutrition Label (Appendix G)

Vegan Spicy Sweet Potato Hummus

Author: Cookie and Kate Recipe type: Dip

Prep time: 15 mins Cook time: 55 mins Total time: 1 hour 10 mins

Ingredients

2 medium sweet potatoes

3 tablespoons olive oil

2 cups cooked chickpeas (or one can of chickpeas, rinsed and drained)

3 tablespoons tahini

3 cloves garlic, peeled

Juice of 1 lemon

Zest of 1/2 lemon

Ground sea salt, to taste

1 1/2 teaspoon cayenne pepper (start with less, season to taste)

1/2 teaspoon smoked paprika

1/4-teaspoon cumin

Instructions

1. Preheat oven to 400 degrees Fahrenheit. Bake the sweet potatoes on the middle oven rack or in a baking dish for 45 minutesto an hour. They should yield to a gentle squeeze when theyre done baking.

2.While the sweet potatoes are cooling, toss all of the other ingredients into a food processor (if youre sensitive to spice, youmay want to save the spices for last and add them to taste). Once the sweet potatoes have cooled enough to handle, use a knife

or your fingers to peel the skin off of them. Add the sweet potatoes to the food processor.

3.Blend well, and serve! I garnished mine with a light sprinkle of cayenne pepper and sesame seeds.


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2.Go to the gym3.Stand instead of sitting4.Walk the dog more5.bike to school

Bibliography

http://ods.od.nih.gov/Health_Information/ Dietary_Reference_Intakes.aspx.,

http://ods.od.nih.gov/factsheets/list-all/

http:// www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

http:// cvdrisk.nhlbi.nih.gov/calculator.asp

http://www.cayam.com

http://cookieandkate.com/2011/spicy-sweet-potato-hummus/


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#F

Appendix

Appendix A

DRIQUANTIFIED

NUTRIENT UnitDRI

GOALSGOOD SOURCE

EXCELLENTSOURCE

Eat whole grains RDA/AI

10-19%

(COLUMN=10%)

20%

(COLUMN=20%)

A B=A*.1 C=A*.2

Water L 3.7 0.37 0.74

Kcals Kcal 4112 411.2 822.4

MACRONUTRIENTSPROTEIN g 80 8 16

CHO g 463 46.3 92.6

Fiber g 38 3.8 7.6

LIPIDS g 91 SKIP

Saturated g 46 SKIP

EFA: n-6 g 17 1.7 3.4

EFA: n-3 g 1.6 0.16 0.32

VITAMINS

Thiamin mg 1.2 0.12 0.24

Riboflavin mg 1.3 0.13 0.26

Niacin mg 16 1.6 3.2

B6 mg 1.3 0.13 0.26

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 90 9 18

Vitamin D mcg 15 1.5 3

Vitamin A (RAE) mcg 900 90 180

Vitamin E mcg 15 1.5 3

MINERALS

Calcium mg 1000 100 200

Iron mg 8 0.8 1.6


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#"

DRI

Energy

Kilocalories 4112.0 kcal

Protein 79.83 g Daily requirement based on grams per kilogram of body

weight

Carbohydrate 668.20 - 462.60 g 45%-65% of kilocalories

Magnesium mg 400 40 80

Potassium mg 4700 470 940

Zinc mg 11 1.1 2.2

Sodium mg 1500 SKIP

Appendix B

3-Day Average

DRI Report

Profile

Active Profile: Steven Frame

Height: 6 ft. 3 inches

Weight: 220 lbs.

Age: 26 years

BMI: 27.5

Gender: Male

Pregnancy: Not Pregnant

Activity Level: VeryActive

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient


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Fat, Total 159.91 - 91.38 g No recommendation

Fat

Saturated Fat < 45.7 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans FattyAcid * No recommendation

Cholesterol < 300.0 mg Less than 300.0 mg recommended

Essential Fatty Acids

Omega-6 Linoleic 17.00 g

Omega-3 Linolenic 1.60 g

Carbohydrates

Dietary Fiber, Total 38.0 g

Sugar, Total * No recommendation

Other

Water 3.70 L

Alcohol * No recommendation

Vitamins

Thiamin 1.20 mg

Riboflavin 1.30 mg

Niacin 16.00 mg

Vitamin B6 1.30 mg

Vitamin B12 2.40 !g

Folate (DFE) 400.00 !g


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Vitamin C 90.00 mg

Vitamin D (ug) 15.00 !g DRI Adequate Intake

Vitamin A (RAE) 900.00 !g

Vitamin A (IU) 3000.00 IU

Alpha-Tocopherol 15.00 mg

Minerals

Calcium 1000.00 mg DRI Adequate Intake

Iron 8.00 mg

Magnesium 400.00 mg

Potassium 4700.00 mg DRI Adequate Intake

Zinc 11.00 mg

Sodium 1500.00 mg DRI Adequate Intake

Macronutrient Ranges

10/13/2013, 10/14/2013, 10/15/2013


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Recommended

Carbs 45%-65% 1850-2673 kCal 88% 2312 kCal

Protein 10%-35% 411-1439 kCal 33% 853 kCal

Fats 20%-35% 822-1439 kCal 21% 553 kCal

Alcohol 0% 0 kCal 0% 0 kCal

Calories

2.2k

2.0k

1.8k

1.6k

1.4k

1.2k

1.0k

800

600400

200

0.0

Actual

Recommended

Carbs Protein Fat Alcohol

Yours

Fat Breakdown

10/13/2013, 10/14/2013, 10/15/2013

Source of Fat

0% 25% 50% 75% 100%

| | | | |

Monounsaturated Fat 7%

Polyunsaturated Fat 4%

Saturated Fat 6%

Trans FattyAcid 0%


25/102

Unspecified 5%

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

Intake vs. Goals

10/13/2013, 10/14/2013, 10/15/2013

! Nutrient DRI Intake

Energy

0% 25%

| |

50%

|

75%

|

100%

|

Kilocalories 4112.0 kcal 2623.34 kcal 64%

Protein 79.83 g 213.37 g 267%

Carbohydrate 668.20 -

462.60 g

577.99 g 125%

87%

Fat, Total 159.91 -

91.38 g

61.45 g 67%

38%

Fat

Saturated Fat < 45.7 g 16.05 g 35%

Monounsaturated Fat No suggestion 19.22 g Polyunsaturated Fat

No suggestion 10.19 g Trans Fatty Acid No suggestion 0.19 g

Cholesterol < 300.0 mg 409.01 mg 136%


Omega-6 Linoleic 17.00 g 9.08 g 53%


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Omega-3 Linolenic 1.60 g 0.51 g 32%

Carbohydrates

Dietary Fiber, Total 38.0 g 46.01 g 121%

Sugar, Total No suggestion 67.91 g

Other

Water 3.70 L 3.13 L 85%

Alcohol No suggestion 0 g

Vitamins

Thiamin 1.20 mg 2.24 mg 187%

Riboflavin 1.30 mg 1.66 mg 128%

Niacin 16.00 mg 40.21 mg 251%

Vitamin B6 1.30 mg 3.13 mg 240%

Vitamin B12 2.40 !g 3.31 !g 138%

Folate (DFE) 400.00 !g 634.7 !g 159%

Vitamin C 90.00 mg 150.48 mg 167%

Vitamin D (ug) 15.00 !g 3.62 !g 24%

Vitamin A (RAE) 900.00 !g 2703.29 !g 300%

Vitamin A (IU) 3000.00 IU 42911.33 IU 1430%

Alpha-Tocopherol 15.00 mg 13.01 mg 87%

Minerals

Calcium 1000.00 mg 991.09 mg 99%

Iron 8.00 mg 21.95 mg 274%

http://profileplus.cengage.com/dietwellnessplus/printIndex.html Page 6 of 37


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28/102

Meal Quantity Wt (g)

Oats, Dry Breakfast 0.25 cup(s) 39 151.71

berries Breakfast 129 gram(s) 129 70.55

protein Breakfast 36 gram(s) 36 140

Water, Tap Breakfast 8 fluid ounce(s) 237 0

Potatoes, Sweet, Baked, Peeled Morning

Snack

3.9999999999999996

ounce(s)

113.4 102.06

Beef, Loin, Bottom Sirloin Butt, Tri-Tip

Steak, Separable Lean Only, Trimmed 0''

Fat, All Grades, Broiled

Morning

Snack

4 ounce(s) 113.4 283.5

Broccoli Morning

Snack

1 cup(s) 91 30.94

Water, Tap Morning

Snack

8 fluid ounce(s) 237 0

Almonds, Dry Roasted, without SaltAdded

Lunch 0.3 cup(s) 41.4 246.33

protein Lunch 36 gram(s) 36 140

Water, Tap Lunch 8 fluid ounce(s) 237 0

Oats, Dry Afternoon 0.5 cup(s) 78 303.42

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.

Intake Spreadsheet10/13/2013

Item Name Kcal


29/102

Protein (g) Carb (g) Fat (g)

Oats, Dry 6.59 25.85 2.69 0.47

berries 1.01 218.7 0 0

protein 27 2 2.5 1.5

Water, Tap 0 0 0 0

Potatoes, Sweet, Baked, Peeled 2.28 23.48 0.17 0.04




34.79 0 14.92 5.52

Broccoli 2.57 6.04 0.34 0.04

Snack

protein Afternoon

Snack

36 gram(s) 36 140

Water, Tap Afternoon

Snack


Chicken, Breast, Meat Only, Boneless,

Skinless, Roasted

Dinner 4 ounce(s) 113.4 187.11

Rice, White, Long Grain, Boiled Dinner 1 cup(s) 158 205.4

Water, Tap Dinner 8 fluid ounce(s) 237 0

berries Evening

Snack

129 gram(s) 129 70.55

CABOT Yogurt, Greek Style, Plain Evening

Snack

1 item(s) 226 150

Water, Tap Evening

Snack


Total 2761.6 2221.56

Item Name Sat Fat (g)


30/102


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Water (L) Alcohol (g) Thiamin (mg)

Oats, Dry 0 0 0.3 0.05

berries 0 0 0 0

protein 0 0 0 0

Water, Tap 0.24 0 0 0



Broccoli 0.02 0.02 2.37 1.55

Water, Tap 0 0 0 0

Almonds, Dry Roasted, without SaltAdded 5.38 0 4.51 2.04

protein 0 0 0 3

Water, Tap 0 0 0 0

Oats, Dry 1.89 0.09 8.27 1.4

protein 0 0 0 3

Water, Tap 0 0 0 0


Skinless, Roasted

0.67 0.03 0 0

Rice, White, Long Grain, Boiled 0.1 0.02 0.63 0.08

Water, Tap 0 0 0 0

0 0 3.02 11.09

CABOT Yogurt, Greek Style, Plain 0 0 0 11

Water, Tap 0 0 0 0

Total 9.46 0.27 29.7 55.29

Item Name Ribo (mg)


33/102

Diet &WellnessPlus Print Page 10/29/13, 10:59 PM

Potatoes, Sweet, Baked, Peeled 0.09 0 0.12 0.12




0.06 0 0.15 0.33

Broccoli 0.08 0 0.06 0.11

Water, Tap 0.24 0 0 0

Almonds, Dry Roasted, without SaltAdded 0 0 0.03 0.4

protein 0 0 0 0

Water, Tap 0.24 0 0 0

Oats, Dry 0.01 0 0.6 0.11

protein 0 0 0 0

Water, Tap 0.24 0 0 0


Skinless, Roasted

0.07 0 0.08 0

Rice, White, Long Grain, Boiled 0.11 0 0.26 0.02

Water, Tap 0.24 0 0 0

berries 0 0 0 0


Water, Tap 0.24 0 0 0

Total 1.84 0 1.6 1.14

Item Name Niacin(mg) Vit B6 (mg) Vit B12 (!g) Fol (DFE) (!g)

Oats, Dry 0.37 0.05 0 21.84

berries 0 0 0 0

protein 0 0 0 0



34/102

Vit C

(mg)

Vit D (ug)

(!g)

Vit A (RAE)

(!g)

Oats, Dry 0 0 0 0

Water, Tap 0 0 0 0

Potatoes, Sweet, Baked, Peeled 1.69 0.32 0 6.8




4.9 0.52 3.27 11.34

Broccoli 0.58 0.16 0 57.33

Water, Tap 0 0 0 0

Almonds, Dry Roasted, without SaltAdded 1.47 0.05 0 21.94

protein 0 0 0 0

Water, Tap 0 0 0 0

Oats, Dry 0.75 0.09 0 43.68

protein 0 0 0 0

Water, Tap 0 0 0 0


Skinless, Roasted

15.55 0.68 0.39 4.54

Rice, White, Long Grain, Boiled 2.33 0.15 0 153.26

Water, Tap 0 0 0 0

berries 0 0 0 0


Water, Tap 0 0 0 0

Total 27.65 2.02 3.65 320.73

Item Name

Vit A (IU)

(IU)



35/102

berries 0 0 0 0

protein 0 0 0 0

Water, Tap 0 0 0 0





0 0 0 0

Broccoli 81.17 0 28.21 566.93

Water, Tap 0 0 0 0

Almonds, Dry Roasted, without SaltAdded 0 0 0 0.41

protein 0 0 0 0

Water, Tap 0 0 0 0

Oats, Dry 0 0 0 0

protein 0 0 0 0

Water, Tap 0 0 0 0


Skinless, Roasted

0 0.11 6.8 23.81

Rice, White, Long Grain, Boiled 0 0 0 0

Water, Tap 0 0 0 0

berries 0 0 0 0

CABOT Yogurt, Greek Style, Plain 2.4 0 60.06 200

Water, Tap 0 0 0 0

Total 105.8 0.11 1184.83 22584

Item Name Alpha-T (mg) Calcium (mg) Iron (mg) Magn (mg)



36/102

Oats, Dry 0 21.06 1.84 69.03

berries 0 0 0 0

protein 0 0 0 0

Water, Tap 0 7.11 0 2.37





0.2 13.61 4.24 29.48

Broccoli 0.71 42.77 0.66 19.11

Water, Tap 0 7.11 0 2.37

Almonds, Dry Roasted, without SaltAdded 9.85 110.54 1.59 116.33

protein 0 0 0 0

Water, Tap 0 7.11 0 2.37

Oats, Dry 0 42.12 3.68 138.06

protein 0 0 0 0

Water, Tap 0 7.11 0 2.37


Skinless, Roasted

0.31 17.01 1.18 32.89


Water, Tap 0 7.11 0 2.37

berries 0 0 0 0

CABOT Yogurt, Greek Style, Plain 0 400 1.08 0

Water, Tap 0 7.11 0 2.37

Total 11.94 748.66 16.95 468.7



37/102

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

Oats, Dry 167.31 1.55 0.78

berries 0 0 0

protein 0 0 0

Water, Tap 2.37 0 7.11

Potatoes, Sweet, Baked, Peeled 538.64 0.36 40.82




509.17 8.23 82.78

Broccoli 287.56 0.37 30.03

Water, Tap 2.37 0 7.11

Almonds, Dry Roasted, without SaltAdded 294.77 1.37 1.24

protein 0 0 0

Water, Tap 2.37 0 7.11

Oats, Dry 334.62 3.1 1.56

protein 0 0 0

Water, Tap 2.37 0 7.11


Skinless, Roasted

290.3 1.13 83.92

Rice, White, Long Grain, Boiled 55.3 0.77 1.58

Water, Tap 2.37 0 7.11

berries 0 0 0

CABOT Yogurt, Greek Style, Plain 0 0 120

Water, Tap 2.37 0 7.11



38/102


Oats, Dry Breakfast 0.25 cup(s) 39 151.71

protein Breakfast 36 gram(s) 36 140

berries Breakfast 129 gram(s) 129 70.55

Water, Tap Breakfast 8 fluid ounce(s) 237 0


Skinless, Roasted

Morning

Snack

4 ounce(s) 113.4 187.11

Rice, White, Long Grain, Boiled Morning

Snack

1 cup(s) 158 205.4

Water, Tap Morning

Snack



Skinless, Roasted

Lunch 4 ounce(s) 113.4 187.11

Potatoes, Sweet, Baked, Peeled Lunch 3.9999999999999996

ounce(s)

113.4 102.06

Broccoli Lunch 1 cup(s) 91 30.94

Water, Tap Lunch 8 fluid ounce(s) 237 0

skip meal Afternoon

Snack

1 gram(s) 1 0

CHIPOTLE Carnitas (Pork) Dinner 6.01 ounce(s) 170.38 285.48

Beans, Black, Boiled Dinner 1 cup(s) 172 227.04

Rice, Spanish Dinner 1 cup(s) 243 211.41

Water, Tap Dinner 8 fluid ounce(s) 237 0

CABOT Yogurt, Greek Style, Plain Evening 1 item(s) 226 150

Total 2491.89 16.89 405.37

10/14/2013

Item Name Kcal


39/102


Oats, Dry 6.59 25.85 2.69 0.47

protein 27 2 2.5 1.5

berries 1.01 218.7 0 0

Water, Tap 0 0 0 0


Skinless, Roasted

35.18 0 4.05 1.15


Water, Tap 0 0 0 0


Skinless, Roasted

35.18 0 4.05 1.15


Broccoli 2.57 6.04 0.34 0.04

Water, Tap 0 0 0 0

skip meal 0 0 0 0

CHIPOTLE Carnitas (Pork) 40.57 1.5 12.02 3.76

Beans, Black, Boiled 15.24 40.78 0.93 0.24

Rice, Spanish 4.67 40.68 3.65 0.52

Snack

berries Evening

Snack

127.01 gram(s) 127.01 69.46

Water, Tap Evening

Snack


Total 2917.59 2018.25



40/102

Mono Fat (g) Poly Fat (g) Trans Fat (g)

Oats, Dry 0.85 0.99 0 0

protein 0 0 0 70

berries 0 0 0 0

Water, Tap 0 0 0 0


Skinless, Roasted

1.41 0.87 0 96.39

Rice, White, Long Grain, Boiled 0.14 0.12 0 0

Water, Tap 0 0 0 0


Skinless, Roasted

1.41 0.87 0 96.39

Potatoes, Sweet, Baked, Peeled 0 0.07 0 0

Broccoli 0.01 0.03 0 0

Water, Tap 0 0 0 0

skip meal 0 0 0 0

CHIPOTLE Carnitas (Pork) 0 0 0 105.17

Beans, Black, Boiled 0.08 0.4 0 0

Rice, Spanish 1.15 1.72 0 0

Water, Tap 0 0 0 0


berries 0.99 215.32 0 0

Water, Tap 0 0 0 0

Total 197.51 629.86 35.83 11.98

Item Name Chol (mg)


41/102

Omega-6 (g) Omega-3 (g) Diet Fiber (g)

Oats, Dry 0.95 0.04 4.13 0.7

protein 0 0 0 3

berries 0 0 3.02 11.09

Water, Tap 0 0 0 0


Skinless, Roasted

0.67 0.03 0 0


Water, Tap 0 0 0 0


Skinless, Roasted

0.67 0.03 0 0


Broccoli 0.02 0.02 2.37 1.55

Water, Tap 0 0 0 0

skip meal 0 0 0 0

CHIPOTLE Carnitas (Pork) 0 0 0 0


Rice, Spanish 1.52 0.19 2.67 7.19

Water, Tap 0 0 0 0


berries 0 0 0 0

Water, Tap 0 0 0 0

Total 5.04 5.08 0 402.95

Item Name Sugar (g)


42/102


Oats, Dry 0 0 0.3 0.05

protein 0 0 0 0

berries 0 0 0 0

Water, Tap 0.24 0 0 0


Skinless, Roasted

0.07 0 0.08 0


Water, Tap 0.24 0 0 0


Skinless, Roasted

0.07 0 0.08 0


Broccoli 0.08 0 0.06 0.11

Water, Tap 0.24 0 0 0

skip meal 0 0 0 0


Beans, Black, Boiled 0.11 0 0.42 0.1

Rice, Spanish 0.19 0 0.22 0.11

Water, Tap 0 0 0 0


berries 0 0 2.98 10.91

Water, Tap 0 0 0 0

Total 4.2 0.53 34.51 54.76

Item Name Ribo (mg)


43/102

Niacin (mg) Vit B6 (mg) Vit B12 (!g)

Oats, Dry 0.37 0.05 0 21.84

protein 0 0 0 0

berries 0 0 0 0

Water, Tap 0 0 0 0


Skinless, Roasted

15.55 0.68 0.39 4.54


Water, Tap 0 0 0 0


Skinless, Roasted

15.55 0.68 0.39 4.54


Broccoli 0.58 0.16 0 57.33

Water, Tap 0 0 0 0

skip meal 0 0 0 0


Beans, Black, Boiled 0.87 0.12 0 256.28

Rice, Spanish 2.96 0.31 0 89.91

Water, Tap 0.24 0 0 0


berries 0 0 0 0

Water, Tap 0.24 0 0 0

Total 1.91 0 1.54 0.52

Item Name Fol (DFE) (!g)


44/102

Vit C

(mg)

Vit D (ug)

(!g)

Vit A (RAE)

(!g)

Oats, Dry 0 0 0 0

protein 0 0 0 0

berries 0 0 0 0

Water, Tap 0 0 0 0


Skinless, Roasted

0 0.11 6.8 23.81


Water, Tap 0 0 0 0


Skinless, Roasted

0 0.11 6.8 23.81


Broccoli 81.17 0 28.21 566.93

Water, Tap 0 0 0 0

skip meal 0 0 0 0

CHIPOTLE Carnitas (Pork) 0 0 1329.85 150.25

Beans, Black, Boiled 0 0 0 10.32

Rice, Spanish 26.49 0 17.01 1137.19

Water, Tap 0 0 0 0


berries 0 0 0 0

Water, Tap 0 0 0 0

Total 39.9 2.46 0.77 594.5

Item Name

Vit A (IU)

(IU)


45/102

Alpha-T (mg) Calcium (mg) Iron (mg)

Oats, Dry 0 21.06 1.84 69.03

protein 0 0 0 0

berries 0 0 0 0

Water, Tap 0 7.11 0 2.37


Skinless, Roasted

0.31 17.01 1.18 32.89


Water, Tap 0 7.11 0 2.37


Skinless, Roasted

0.31 17.01 1.18 32.89


Broccoli 0.71 42.77 0.66 19.11

Water, Tap 0 7.11 0 2.37

skip meal 0 0 0 0

CHIPOTLE Carnitas (Pork) 0 30.05 2.16 0

Beans, Black, Boiled 0 46.44 3.61 120.4

Rice, Spanish 1.8 77.76 3.13 36.45

Water, Tap 0 0 0 0

CABOT Yogurt, Greek Style, Plain 2.4 0 60.06 200

berries 0 0 0 0

Water, Tap 0 0 0 0

Total 132.29 0.23 2538.49 23905.16

Item Name Magn (mg)


46/102

Potas (mg) Zinc (mg) Sodium (mg)

Oats, Dry 167.31 1.55 0.78

protein 0 0 0

berries 0 0 0

Water, Tap 2.37 0 7.11


Skinless, Roasted

290.3 1.13 83.92


Water, Tap 2.37 0 7.11


Skinless, Roasted

290.3 1.13 83.92


Broccoli 287.56 0.37 30.03

Water, Tap 2.37 0 7.11

skip meal 0 0 0

CHIPOTLE Carnitas (Pork) 0 0 811.35

Beans, Black, Boiled 610.6 1.93 1.72

Rice, Spanish 468.99 0.83 699.84

Water, Tap 0 7.11 0 2.37

CABOT Yogurt, Greek Style, Plain 0 400 1.08 0

berries 0 0 0 0

Water, Tap 0 7.11 0 2.37

Total 3.99 746.54 17.53 372.19

Item Name


47/102


Rice, White, Long Grain, Boiled Breakfast 2 cup(s) 316 410.8

Milk, Reduced Fat, Fluid, 2% Milkfat w/

Added Vitamin A & Vitamin D

Breakfast 20.01 ounce(s) 567.27 283.64

Water, Tap Breakfast 20.01 fluid ounce(s) 592.8 0

Turkey, Light Meat, Meat Only, Roasted Breakfast 7.01 ounce(s) 198.73 312.01

Kale Morning Snack 0.3 cup(s) 20.1 10.05

Blueberries Morning Snack 1 cup(s) 145 82.65

Oats, Dry Morning Snack 1 cup(s) 156 606.84

Water, Tap Morning Snack 20.01 fluid ounce(s) 592.8 0

Beans, Black, Boiled Lunch 1 cup(s) 172 227.04



Skinless, Roasted

Lunch 5 ounce(s) 141.75 233.88

Water, Tap Lunch 20.01 fluid ounce(s) 592.8 0

Almonds, Slivered Afternoon Snack 0.5 cup(s) 54 310.5

Blueberries Afternoon Snack 1 cup(s) 145 82.65

Water, Tap Afternoon Snack 20.01 fluid ounce(s) 592.8 0

Water, Tap 2.37 0 7.11

CABOT Yogurt, Greek Style, Plain 0 0 120

berries 0 0 0

Water, Tap 2.37 0 7.11

Total 2720.85 8.08 1909.5

10/22/2013

Item Name Kcal


48/102





18.72 27.23 11.23 7.13

Water, Tap 0 0 0 0

Turkey, Light Meat, Meat Only, Roasted 59.42 0 6.4 2.05

Kale 0.66 2.01 0.14 0.02

Blueberries 1.07 21.01 0.48 0.04

Oats, Dry 26.35 103.38 10.76 1.9

Water, Tap 0 0 0 0


Broccoli 2.57 6.04 0.34 0.04


Skinless, Roasted

43.97 0 5.06 1.43

Water, Tap 0 0 0 0

Almonds, Slivered 11.46 11.7 26.69 2.01

Quinoa, Cooked Dinner 2 cup(s) 370 444

MILESTONE'S Side, Portabello and

Button Mushrooms, Sauteed

Dinner 4.01 ounce(s) 113.68 154.02

Flatfish, Raw Dinner 4 ounce(s) 113.39 79.37

Water, Tap Dinner 20.01 fluid ounce(s) 592.8 0

Potatoes, Sweet, Baked, Peeled Evening Snack 2.01 cup(s) 402 361.8

Water, Tap Evening Snack 20.01 fluid ounce(s) 592.8 0

Total 6562.7 3630.19



49/102

Mono Fat (g) Poly Fat (g) Trans Fat (g)




3.18 0.41 0.48 45.38

Water, Tap 0 0 0 0

Turkey, Light Meat, Meat Only, Roasted 1.11 1.71 0 137.12

Kale 0.01 0.07 0 0

Blueberries 0.07 0.21 0 0

Oats, Dry 3.4 3.95 0 0

Water, Tap 0 0 0 0


Broccoli 0.01 0.03 0 0


Skinless, Roasted

1.76 1.09 0 120.49

Blueberries 1.07 21.01 0.48 0.04

Water, Tap 0 0 0 0

Quinoa, Cooked 16.28 78.81 7.1 0

MILESTONE'S Side, Portabello and Button

Mushrooms, Sauteed

2.57 5.13 13.2 2.93

Flatfish, Raw 14.07 0 2.19 0.5

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 230.03 489.38 86.49 18.71

Item Name Chol (mg)


50/102





0.35 0.05 0 28.7

Water, Tap 0 0 0 0

Turkey, Light Meat, Meat Only, Roasted 1.13 0.02 0 0

Kale 0.03 0.04 0.4 0.44

Blueberries 0.13 0.08 3.48 14.44

Oats, Dry 3.78 0.17 16.54 2.81

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Almonds, Slivered 16.68 6.52 0.01 0


Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 0 0


Mushrooms, Sauteed

0 0 0.07 7.33

Flatfish, Raw 0.61 0.42 0 51.03

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 27.25 15.53 0.56 361.35

Item Name Sugar (g)


51/102





0.51 0 0.22 1.05

Water, Tap 0.59 0 0 0

Turkey, Light Meat, Meat Only, Roasted 0.13 0 0 0.26

Kale 0.02 0 0.02 0.03

Blueberries 0.12 0 0.05 0.06

Oats, Dry 0.01 0 1.19 0.22

Broccoli 0.02 0.02 2.37 1.55


Skinless, Roasted

0.84 0.04 0 0

Water, Tap 0 0 0 0

Almonds, Slivered 6.51 0 6.59 2.1

Blueberries 0.13 0.08 3.48 14.44

Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 10.36 0


Mushrooms, Sauteed

0 0 1.1 1.1

Flatfish, Raw 0 0 0 0

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 13.57 0.75 73.81 93.68

Item Name Ribo (mg)


52/102

Water, Tap 0.59 0 0 0


Broccoli 0.08 0 0.06 0.11


Skinless, Roasted

0.09 0 0.1 0

Water, Tap 0.59 0 0 0

Almonds, Slivered 0 0 0.11 0.55

Blueberries 0.12 0 0.05 0.06

Water, Tap 0.59 0 0 0

Quinoa, Cooked 0.26 0 0.4 0.41


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 0.1 0 0 0.02

Water, Tap 0.59 0 0 0


Water, Tap 0.59 0 0 0

Total 5.64 0 3.58 3.32





0.52 0.22 3.01 28.36

Water, Tap 0 0 0 0

Turkey, Light Meat, Meat Only, Roasted 13.59 1.07 0.74 11.92

Kale 0.2 0.05 0 5.83



53/102


54/102


Water, Tap 0 0 0 0

Turkey, Light Meat, Meat Only, Roasted 0 0.4 0 0

Kale 24.12 0 154.57 3090.58

Blueberries 14.06 0 4.35 78.3

Oats, Dry 0 0 0 0

Water, Tap 0 0 0 0


Broccoli 81.17 0 28.21 566.93


Skinless, Roasted

0 0.14 8.5 29.77

Water, Tap 0 0 0 0

Almonds, Slivered 0 0 0 0.54

Blueberries 14.06 0 4.35 78.3

Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 0 18.5


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 0 3.17 11.34 37.42

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 213.35 10.52 4386.54 82244.83

Item Name Magn (mg)



55/102




0.17 680.73 0.11 62.4

Water, Tap 0 17.78 0 5.93

Turkey, Light Meat, Meat Only, Roasted 0 37.76 2.68 55.64

Kale 0 27.13 0.34 6.83

Blueberries 0.83 8.7 0.41 8.7

Oats, Dry 0 84.24 7.36 276.12

Water, Tap 0 17.78 0 5.93


Broccoli 0.71 42.77 0.66 19.11


Skinless, Roasted

0.38 21.26 1.47 41.11

Water, Tap 0 17.78 0 5.93


Blueberries 0.83 8.7 0.41 8.7

Water, Tap 0 17.78 0 5.93

Quinoa, Cooked 2.33 62.9 5.51 236.8


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 0.71 23.81 0.2 20.41

Water, Tap 0 17.78 0 5.93


Water, Tap 0 17.78 0 5.93



56/102





794.18 2.72 266.62

Water, Tap 5.93 0 17.78

Turkey, Light Meat, Meat Only, Roasted 606.13 4.05 127.19

Kale 89.85 0.09 8.64

Blueberries 111.65 0.23 1.45

Oats, Dry 669.24 6.19 3.12

Water, Tap 5.93 0 17.78


Broccoli 287.56 0.37 30.03


Skinless, Roasted

362.88 1.42 104.89

Water, Tap 5.93 0 17.78

Almonds, Slivered 380.7 1.66 0.54

Blueberries 111.65 0.23 1.45

Water, Tap 5.93 0 17.78

Quinoa, Cooked 636.4 4.03 25.9


Mushrooms, Sauteed

0 0 117.35

Flatfish, Raw 181.42 0.36 335.63

Water, Tap 5.93 0 17.78

Total 23.1 1478.07 31.36 1182.97

Item Name


57/102

kCal Consumed kCal Burned

10/13/2013 2222 0 2222

10/14/2013 2018 0 2018

10/22/2013 3630 0 3630

Total: 7870 0 7870


Water, Tap 5.93 0 17.78

Total 6897.93 26.13 1279.12

Energy Balance

10/13/2013, 10/14/2013, 10/15/2013

Date Net kCal


58/102

Daily Caloric Summary kcal

Recommended: 4112

Average Intake: 2623

Average Expenditure: 0

Average Net Gain/Loss: 2623

Appendix C

DRI

GOALS

vs. 3-

DAY

DIET

RECORD

NUTRIENT UNIT

DRI GOALS WB1 3-day Analysis

RDA/AI UL Intake

Intake vs.Goal (%)

Deficient120%

Water L 3.7 0 1.98 54%

Kcals Kcals 4112 0 2218 54%

MACRONUTRIENTS

PROTEIN g 80 0 221 276%

CHO g 463 0 632 137%

Fiber g 76 0 33.12 44%

LIPIDS g 91 0 48 53%

Saturated g 46 0 15 33%

EFA: n-6 g 17 0 7.25 43%

EFA: n-3 g 1.6 0 0.41 26%

VITAMINS

Thiamin mg 1.2 0 1.8 150%

Riboflavin mg 1.3 0 0.96 74%

Niacin mg 16 30 42.36 265%

B6 mg 1.3 80 2.58 198%

B12 mcg 2.4 0 2.28 95%

Folate mcg 400 800 451.27 113%

Vitamin C mg 90 1800 116.32 129%

Vitamin D mcg 15 50 0.92 6%Vitamin A(RAE) mcg 900 2800 1688.1 188%

Vitamin E mcg 15 800 7.05 47%

MINERALS

Calcium mg 1000 2500 642.36 64%

Iron mg 8 45 18.26 228%

Magnesium mg 400 350 461.25 115%

Potassium mg 4700 0 2779.05 59%

Zinc mg 11 34 13.01 118%


59/102

DRI

Energy

Kilocalories 4112.0 kcal

Protein 79.83 g Daily requirement based on grams per kilogram of body

weight

Carbohydrate 668.20 - 462.60 g 45%-65% of kilocalories

Sodium mg 1500 2300 1146.29 76%

Appendix D

steven frame [email protected] Printed: 10/29/2013

3-Day Average

DRI Report

Profile

Active Profile: Steven Frame

Height: 6 ft. 3 inches

Weight: 220 lbs.

Age: 26 years

BMI: 27.5

Gender: Male

Pregnancy: Not Pregnant

Activity Level: VeryActive

Smoker: no

Strict Vegetarian/Vegan: no

Nutrient


60/102

Fat, Total 159.91 - 91.38 g No recommendation

Fat

Saturated Fat < 45.7 g Less than 10% of calories

Monounsaturated Fat * No recommendation

Polyunsaturated Fat * No recommendation

Trans FattyAcid * No recommendation

Cholesterol < 300.0 mg Less than 300.0 mg recommended


Omega-6 Linoleic 17.00 g

Omega-3 Linolenic 1.60 g

Carbohydrates

Dietary Fiber, Total 38.0 g

Sugar, Total * No recommendation

Other

Water 3.70 L

Alcohol * No recommendation

Vitamins

Thiamin 1.20 mg

Riboflavin 1.30 mg

Niacin 16.00 mg

Vitamin B6 1.30 mg

Vitamin B12 2.40 !g

Folate (DFE) 400.00 !g



61/102

Vitamin C 90.00 mg

Vitamin D (ug) 15.00 !g DRI Adequate Intake

Vitamin A (RAE) 900.00 !g

Vitamin A (IU) 3000.00 IU

Alpha-Tocopherol 15.00 mg

Minerals

Calcium 1000.00 mg DRI Adequate Intake

Iron 8.00 mg

Magnesium 400.00 mg

Potassium 4700.00 mg DRI Adequate Intake

Zinc 11.00 mg

Sodium 1500.00 mg DRI Adequate Intake

Macronutrient Ranges

10/20/2013, 10/21/2013, 10/22/2013


62/102

Recommended

Carbs 45%-65% 1850-2673 kCal 56% 2181 kCal

Protein 10%-35% 411-1439 kCal 23% 891 kCal

Fats 20%-35% 822-1439 kCal 23% 913 kCal

Alcohol 0% 0 kCal 0% 0 kCal

Calories

2.0k

1.8k

1.6k

1.4k

1.2k

1.0k

800

600

400

200

0.0

Actual

Recommended

Carbs Protein Fat Alcohol

Yours

Fat Breakdown

10/20/2013, 10/21/2013, 10/22/2013

Source of Fat

0% 25% 50% 75% 100%

| | | | |

Monounsaturated Fat 10%

Polyunsaturated Fat 5%

Saturated Fat 5%

Trans FattyAcid 0%


63/102


64/102


65/102

Goal * Actual

Grains 10 oz. eq. tips 6.3 oz. eq. 63.4 %

Vegetables 4 cup eq. tips 2.2 cup eq. 56.1 %

Fruits 2.5 cup eq. tips 3 cup eq. 121.4 %

Dairy 3 cup eq. tips 3.4 cup eq. 112 %

Protein Foods 7 oz. eq. tips 20.6 oz. eq. 293.8 %

Empty Calories 648 kcal tips 310.4 kcal 47.9 %

Magnesium 400.00 mg 1294.08 mg 324%

Potassium 4700.00 mg 8117.49 mg 173%

Zinc 11.00 mg 33.25 mg 302%

Sodium 1500.00 mg 1454.42 mg 97%

MyPlate Analysis

10/20/2013, 10/21/2013, 10/22/2013

% Goal

Your results are based on a 4112 calorie pattern.

Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains.

Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3 cups

weeklyOrange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly

Starchy Vegetables = 6 cups weekly Other Vegetables = 7 cups weekly

Oils: Aim for 11 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


66/102


Yogurt, Plain, Non Fat (13 grams protein

per 8 ounces)

Breakfast 1 cup(s) 245 137.2

Oats, Dry Breakfast 1 cup(s) 156 606.84



Breakfast 16.01 fluid ounce(s) 488.31 244.15

Blueberries Breakfast 2.01 cup(s) 291.45 166.13


Salmon, Atlantic, Wild, Raw Morning

Snack

4 ounce(s) 113.39 161.01

Oil, Olive Morning

Snack

2.01 tablespoon(s) 27.14 239.87

Water, Tap Morning

Snack

18.01 fluid ounce(s) 533.55 0

Bread, Whole Wheat, Prepared MorningSnack

2 slice(s) 92 255.76

Quinoa, Cooked Lunch 2.01 cup(s) 371.85 446.22

Beans, Black, Boiled Lunch 1.01 cup(s) 173.72 229.31


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.

Intake Spreadsheet10/20/2013

Item Name Kcal


67/102


68/102

Water, Tap 0 0 0 0

Bread, Whole Wheat, Prepared 7.73 47.29 4.97 0.73

Quinoa, Cooked 16.36 79.2 7.14 0


Water, Tap 0 0 0 0

Almonds, Honey Roasted, Unblanched 2.62 4.02 7.19 0.68

Water, Tap 0 0 0 0


water 0 0 0 0

Mushrooms, Shiitake, Dried 24.44 192.3 2.53 0.57

Flatfish, Raw 14.07 0 2.19 0.5

Oil, Olive 0 0 27.14 3.75

Blueberries 1.07 21.01 0.48 0.04

water 0 0 0 0

Total 193.32 654.44 110.58 20.26

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

Yogurt, Plain, Non Fat (13 grams protein per

8 ounces)

0.12 0.01 0 4.9

Oats, Dry 3.4 3.95 0 0



2.73 0.36 0.42 39.06


Water, Tap 0 0 0 0



69/102


Yogurt, Plain, Non Fat (13 grams protein per8 ounces)

0.01 0 0 18.82

Oats, Dry 3.78 0.17 16.54 2.81



0.3 0.04 0 24.71

Salmon, Atlantic, Wild, Raw 2.38 2.88 0 62.36

Oil, Olive 19.8 2.86 0 0

Water, Tap 0 0 0 0

Bread, Whole Wheat, Prepared 1.07 2.7 0 0



Water, Tap 0 0 0 0

Almonds, Honey Roasted, Unblanched 4.67 1.51 0 0

Water, Tap 0 0 0 0


water 0 0 0 0

Mushrooms, Shiitake, Dried 0.81 0.39 0 0

Flatfish, Raw 0.61 0.42 0 51.03

Oil, Olive 19.8 2.86 0 0


water 0 0 0 0

Total 55.83 19.77 0.42 157.35

Item Name Sugar (g)


70/102



8 ounces)

0.21 0 0.12 0.57

Oats, Dry 0.01 0 1.19 0.22

Blueberries 0.26 0.17 6.99 29.03

Water, Tap 0 0 0 0

Salmon, Atlantic, Wild, Raw 0.2 0.33 0 0

Oil, Olive 2.65 0.21 0 0

Water, Tap 0 0 0 0




Water, Tap 0 0 0 0

Almonds, Honey Roasted, Unblanched 1.46 0.05 1.97 0

Water, Tap 0 0 0 0


water 0 0 0 0

Mushrooms, Shiitake, Dried 0.35 0.03 29.34 5.64


Oil, Olive 2.65 0.21 0 0

Blueberries 0.13 0.08 3.48 14.44

water 0 0 0 0

Total 14.84 2.14 119.3 104.66

Item Name Ribo (mg)


71/102



0.44 0 0.19 0.9

Blueberries 0.25 0 0.11 0.12

Water, Tap 0.59 0 0 0

Salmon, Atlantic, Wild, Raw 0.08 0 0.26 0.43

Oil, Olive 0 0 0 0

Water, Tap 0.53 0 0 0

Bread, Whole Wheat, Prepared 0.03 0 0.28 0.21



Water, Tap 0.53 0 0 0

Almonds, Honey Roasted, Unblanched 0 0 0.02 0.14

Water, Tap 0.47 0 0 0


water 0 0 0 0

Mushrooms, Shiitake, Dried 0.02 0 0 3.24


Oil, Olive 0 0 0 0

Blueberries 0.12 0 0.05 0.06

water 0 0 0 0

Total 3.99 0 3.87 6.63


Yogurt, Plain, Non Fat (13 grams protein per 0.3 0.13 1.49 29.4



72/102


73/102


74/102



8 ounces)

0 487.55 0.22 46.55

Oats, Dry 0 84.24 7.36 276.12



0.15 585.97 0.1 53.71

Blueberries 1.66 17.49 0.82 17.49

Water, Tap 0 17.78 0 5.93

Salmon, Atlantic, Wild, Raw 0 13.61 0.91 32.88

Oil, Olive 3.89 0.27 0.15 0

Water, Tap 0 16.01 0 5.34


Quinoa, Cooked 2.34 63.21 5.54 237.98


Water, Tap 0 16.01 0 5.34

Almonds, Honey Roasted, Unblanched 0 37.87 0.41 34.56

Water, Tap 0 14.23 0 4.74


water 0 0 0 0

Mushrooms, Shiitake, Dried 0 28.07 4.39 336.79

Flatfish, Raw 0.71 23.81 0.2 20.41

Oil, Olive 3.89 0.27 0.15 0

Total 54.55 18.99 311.51 1315.8

Item Name Magn (mg)


75/102



8 ounces)

624.75 2.38 188.65

Oats, Dry 669.24 6.19 3.12



683.63 2.34 229.5

Blueberries 224.42 0.47 2.91

Water, Tap 5.93 0 17.78

Salmon, Atlantic, Wild, Raw 555.61 0.73 49.89

Oil, Olive 0.27 0 0.54

Water, Tap 5.34 0 16.01

Bread, Whole Wheat, Prepared 288.88 1.38 318.32

Quinoa, Cooked 639.58 4.05 26.03


Water, Tap 5.34 0 16.01

Almonds, Honey Roasted, Unblanched 80.64 0.37 18.72

Water, Tap 4.74 0 14.23


water 0 0 0

Mushrooms, Shiitake, Dried 3913.93 19.54 33.17

Blueberries 0.83 8.7 0.41 8.7

water 0 0 0 0

Total 14.18 1585.23 34.38 1523.47

Item Name


76/102


Juice, Orange Breakfast 8 fluid ounce(s) 248 111.6

KELLOGG'S CORN FLAKES Cereal Breakfast 2 cup(s) 56 200



Breakfast 20 fluid ounce(s) 610 305

Water, Tap Breakfast 20.01 fluid

ounce(s)

592.8 0

Bread, White Morning Snack 2 slice(s) 50 132.5

Mustard,Yellow Morning Snack 2 teaspoon(s) 10 6.7

COKE Diet Cherry Cola Soda Morning Snack 8 fluid ounce(s) 240 0.5

Turkey, Light Meat, Meat Only, Roasted Morning Snack 5.01 ounce(s) 142.03 222.99

Blueberries Lunch 1 cup(s) 145 82.65

Almonds, Slivered Lunch 0.3 cup(s) 32.4 186.3

Oil, Olive Lunch 2 tablespoon(s) 27 238.68

Water, Tap Lunch 20.01 fluid

ounce(s)

592.8 0

Kale Afternoon

Snack

0.3 cup(s) 20.1 10.05

Blueberries Afternoon 1 cup(s) 145 82.65

Flatfish, Raw 181.42 0.36 335.63

Oil, Olive 0.27 0 0.54

Blueberries 111.65 0.23 1.45

water 0 0 0

Total 9833.54 43.85 1277.69

10/21/2013

Item Name Kcal


77/102


Juice, Orange 1.74 25.79 0.5 0.06

KELLOGG'S CORN FLAKES Cereal 4 48 0 0



20.13 29.28 12.08 7.67

Water, Tap 0 0 0 0

Bread, White 4.58 24.53 1.59 0.35

Mustard, Yellow 0.44 0.53 0.4 0.02

COKE Diet Cherry Cola Soda 0 0.1 0 0


Blueberries 1.07 21.01 0.48 0.04

Snack

Oats, Dry Afternoon

Snack

2 cup(s) 312 1213.68

Water, Tap Afternoon

Snack

20.01 fluid

ounce(s)

592.8 0

Beans, Black, Boiled Dinner 1 cup(s) 172 227.04

Broccoli Dinner 1 cup(s) 91 30.94

Salmon, Atlantic, Wild, Raw Dinner 11 ounce(s) 311.82 442.78

Water, Tap Dinner 20.01 fluid

ounce(s)

592.8 0

Blueberries Evening Snack 1 cup(s) 145 82.65

Yogurt, Plain, Non Fat (13 grams protein

per 8 ounces)

Evening Snack 2.01 cup(s) 492.45 275.77

Total 5620.99 3852.49



78/102


Oil, Olive 0 0 27 3.73

Water, Tap 0 0 0 0

Kale 0.66 2.01 0.14 0.02

Blueberries 1.07 21.01 0.48 0.04

Oats, Dry 52.7 206.76 21.53 3.8

Water, Tap 0 0 0 0


Broccoli 2.57 6.04 0.34 0.04

Salmon, Atlantic, Wild, Raw 61.87 0 19.77 3.06

Water, Tap 0 0 0 0

Blueberries 1.07 21.01 0.48 0.04


8 ounces)

28.22 37.82 0.89 0.57

Total 244.69 491.71 107.18 22.34


Juice, Orange 0.09 0.1 0 0


Milk, Reduced Fat, Fluid, 2% Milkfat w/Added Vitamin A & Vitamin D

3.42 0.45 0.52 48.8

Water, Tap 0 0 0 0

Bread, White 0.3 0.8 0.01 0

Mustard, Yellow 0.26 0.1 0 0



79/102


Juice, Orange 0.07 0.03 0.5 20.83




0.38 0.05 0 30.87

COKE Diet Cherry Cola Soda 0 0 0 0




Oil, Olive 19.7 2.84 0 0

Water, Tap 0 0 0 0

Kale 0.01 0.07 0 0


Oats, Dry 6.8 7.91 0 0

Water, Tap 0 0 0 0


Broccoli 0.01 0.03 0 0

Salmon, Atlantic, Wild, Raw 6.56 7.92 0 171.5

Water, Tap 0 0 0 0



8 ounces)

0.24 0.02 0 9.85

Total 48.47 26.4 0.54 328.15

Item Name Sugar (g)


80/102


Juice, Orange 0.22 0 0.22 0.07

Water, Tap 0 0 0 0

Bread, White 0.71 0.08 1.35 2.54

Mustard, Yellow 0.04 0.05 0.33 0.09

COKE Diet Cherry Cola Soda 0 0 0 0.1


Blueberries 0.13 0.08 3.48 14.44


Oil, Olive 2.64 0.21 0 0

Water, Tap 0 0 0 0

Kale 0.03 0.04 0.4 0.44

Blueberries 0.13 0.08 3.48 14.44

Oats, Dry 7.56 0.35 33.07 5.62

Water, Tap 0 0 0 0


Broccoli 0.02 0.02 2.37 1.55

Salmon, Atlantic, Wild, Raw 0.54 0.92 0 0

Water, Tap 0 0 0 0

Blueberries 0.13 0.08 3.48 14.44


8 ounces)

0.02 0 0 37.82

Total 17.32 2.19 69.37 150.32

Item Name Ribo (mg)


81/102


82/102

Niacin (mg) Vit B6 (mg) Vit B12 (!g)

Juice, Orange 0.99 0.1 0 74.4

KELLOGG'S CORN FLAKES Cereal 10 1 3 443.52



0.56 0.23 3.23 30.5

Water, Tap 0 0 0 0

Bread, White 2.39 0.04 0 85.5

Mustard, Yellow 0.05 0.01 0 0.7



Blueberries 0.61 0.08 0 8.7

Almonds, Slivered 1.1 0.05 0 16.2

Oil, Olive 0 0 0 0

Water, Tap 0 0 0 0

Kale 0.2 0.05 0 5.83


Oats, Dry 3 0.37 0 174.72

Water, Tap 0 0 0 0


Broccoli 0.58 0.16 0 57.33

Salmon, Atlantic, Wild, Raw 24.51 2.55 9.92 77.95

Water, Tap 0 0 0 0


Item Name Fol (DFE) (!g)


83/102

Vit C

(mg)

Vit D (ug)

(!g)

Vit A (RAE)

(!g)

Juice, Orange 124 0 24.8 496

KELLOGG'S CORN FLAKES Cereal 12 2 254.61 1000



1.22 7.32 335.5 1159

Water, Tap 0 0 0 0

Bread, White 0 0 0 0.5

Mustard, Yellow 0.15 0 0.4 7.1



Blueberries 14.06 0 4.35 78.3


Oil, Olive 0 0 0 0

Water, Tap 0 0 0 0

Kale 24.12 0 154.57 3090.58

Blueberries 14.06 0 4.35 78.3

Oats, Dry 0 0 0 0

Water, Tap 0 0 0 0


Broccoli 81.17 0 28.21 566.93


8 ounces)

0.61 0.26 3 59.09

Total 56.39 5.94 19.68 1316.65

Item Name

Vit A (IU)

(IU)


84/102


Juice, Orange 0.1 27.28 0.5 27.28

KELLOGG'S CORN FLAKES Cereal 0.07 0 16.24 5.04



0.18 732 0.12 67.1

Water, Tap 0 17.78 0 5.93

Bread, White 0.11 130 1.79 12.5

Mustard, Yellow 0.04 5.8 0.15 4.9


Turkey, Light Meat, Meat Only, Roasted 0 26.99 1.92 39.77

Blueberries 0.83 8.7 0.41 8.7


Oil, Olive 3.87 0.27 0.15 0

Water, Tap 0 17.78 0 5.93

Kale 0 27.13 0.34 6.83

Blueberries 0.83 8.7 0.41 8.7

Oats, Dry 0 168.48 14.73 552.24

Salmon, Atlantic, Wild, Raw 0 0 37.42 124.73

Water, Tap 0 0 0 0

Blueberries 14.06 0 4.35 78.3


8 ounces)

4.43 0 9.85 34.47

Total 289.29 9.61 858.4 6724.85

Item Name Magn (mg)


85/102


Juice, Orange 496 0.12 2.48

KELLOGG'S CORN FLAKES Cereal 50 0.1 400



854 2.93 286.7

Water, Tap 5.93 0 17.78

Bread, White 57.5 0.42 245.5

Mustard, Yellow 13.8 0.06 113.5

COKE Diet Cherry Cola Soda 19 0 28


Blueberries 111.65 0.23 1.45

Almonds, Slivered 228.42 1 0.32

Oil, Olive 0.27 0 0.54

Water, Tap 5.93 0 17.78

Water, Tap 0 17.78 0 5.93


Broccoli 0.71 42.77 0.66 19.11

Salmon, Atlantic, Wild, Raw 0 37.42 2.49 90.43

Water, Tap 0 17.78 0 5.93

Blueberries 0.83 8.7 0.41 8.7


8 ounces)

0 979.98 0.44 93.57

Total 16.06 2407.33 45.58 1175.81

Item Name


86/102


Rice, White, Long Grain, Boiled Breakfast 2 cup(s) 316 410.8



Breakfast 20.01 ounce(s) 567.27 283.64


Turkey, Light Meat, Meat Only, Roasted Breakfast 7.01 ounce(s) 198.73 312.01

Kale Morning Snack 0.3 cup(s) 20.1 10.05

Blueberries Morning Snack 1 cup(s) 145 82.65

Oats, Dry Morning Snack 1 cup(s) 156 606.84

Water, Tap Morning Snack 20.01 fluid ounce(s) 592.8 0

Beans, Black, Boiled Lunch 1 cup(s) 172 227.04

Kale 89.85 0.09 8.64

Blueberries 111.65 0.23 1.45

Oats, Dry 1338.48 12.39 6.24

Water, Tap 5.93 0 17.78


Broccoli 287.56 0.37 30.03

Salmon, Atlantic, Wild, Raw 1527.92 2 137.2

Water, Tap 5.93 0 17.78

Blueberries 111.65 0.23 1.45


8 ounces)

1255.75 4.78 379.19

Total 7621 29.77 1806.45

10/22/2013

Item Name Kcal


87/102



Skinless, Roasted

Lunch 5 ounce(s) 141.75 233.88


Almonds, Slivered Afternoon Snack 0.5 cup(s) 54 310.5

Blueberries Afternoon Snack 1 cup(s) 145 82.65

Water, Tap Afternoon Snack 20.01 fluid ounce(s) 592.8 0

Quinoa, Cooked Dinner 2 cup(s) 370 444

MILESTONE'S Side, Portabello and

Button Mushrooms, Sauteed

Dinner 4.01 ounce(s) 113.68 154.02

Flatfish, Raw Dinner 4 ounce(s) 113.39 79.37

Water, Tap Dinner 20.01 fluid ounce(s) 592.8 0

Potatoes, Sweet, Baked, Peeled Evening Snack 2.01 cup(s) 402 361.8

Water, Tap Evening Snack 20.01 fluid ounce(s) 592.8 0

Total 6562.7 3630.19

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




18.72 27.23 11.23 7.13

Water, Tap 0 0 0 0


Kale 0.66 2.01 0.14 0.02

Blueberries 1.07 21.01 0.48 0.04

Oats, Dry 26.35 103.38 10.76 1.9



88/102

Water, Tap 0 0 0 0


Broccoli 2.57 6.04 0.34 0.04


Skinless, Roasted

43.97 0 5.06 1.43

Water, Tap 0 0 0 0


Blueberries 1.07 21.01 0.48 0.04

Water, Tap 0 0 0 0

Quinoa, Cooked 16.28 78.81 7.1 0


Mushrooms, Sauteed

2.57 5.13 13.2 2.93

Flatfish, Raw 14.07 0 2.19 0.5

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 230.03 489.38 86.49 18.71





3.18 0.41 0.48 45.38

Water, Tap 0 0 0 0

Turkey, Light Meat, Meat Only, Roasted 1.11 1.71 0 137.12

Kale 0.01 0.07 0 0



89/102


Oats, Dry 3.4 3.95 0 0

Water, Tap 0 0 0 0


Broccoli 0.01 0.03 0 0


Skinless, Roasted

1.76 1.09 0 120.49

Water, Tap 0 0 0 0



Water, Tap 0 0 0 0



Mushrooms, Sauteed

0 0 0.07 7.33

Flatfish, Raw 0.61 0.42 0 51.03

Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 27.25 15.53 0.56 361.35

Item Name Omeg -6 (g) Omega-3 (g) Diet Fiber (g) Sugar (g)




0.35 0.05 0 28.7

Water, Tap 0 0 0 0



90/102


Kale 0.03 0.04 0.4 0.44

Blueberries 0.13 0.08 3.48 14.44

Oats, Dry 3.78 0.17 16.54 2.81

Water, Tap 0 0 0 0


Broccoli 0.02 0.02 2.37 1.55


Skinless, Roasted

0.84 0.04 0 0

Water, Tap 0 0 0 0


Blueberries 0.13 0.08 3.48 14.44

Water, Tap 0 0 0 0



Mushrooms, Sauteed

0 0 1.1 1.1


Water, Tap 0 0 0 0


Water, Tap 0 0 0 0

Total 13.57 0.75 73.81 93.68

Item Name Water(L) Alcohol (g) Thiamin (mg) Ribo (mg)




91/102



0.51 0 0.22 1.05

Water, Tap 0.59 0 0 0

Turkey, Light Meat, Meat Only, Roasted 0.13 0 0 0.26

Kale 0.02 0 0.02 0.03

Blueberries 0.12 0 0.05 0.06

Oats, Dry 0.01 0 1.19 0.22

Water, Tap 0.59 0 0 0


Broccoli 0.08 0 0.06 0.11


Skinless, Roasted

0.09 0 0.1 0

Water, Tap 0.59 0 0 0

Almonds, Slivered 0 0 0.11 0.55

Blueberries 0.12 0 0.05 0.06

Water, Tap 0.59 0 0 0



Mushrooms, Sauteed

0 0 0 0


Water, Tap 0.59 0 0 0


Water, Tap 0.59 0 0 0

Total 5.64 0 3.58 3.32


92/102

Item Name Niacin (mg) Vit B6 (mg) Vit B12 (!g) Fol (DFE) (!g)




0.52 0.22 3.01 28.36

Water, Tap 0 0 0 0


Kale 0.2 0.05 0 5.83


Oats, Dry 1.5 0.19 0 87.36

Water, Tap 0 0 0 0


Broccoli 0.58 0.16 0 57.33

Chicken, Breast, Meat Only, Boneless,Skinless, Roasted

19.44 0.85 0.48 5.67

Water, Tap 0 0 0 0

Almonds, Slivered 1.83 0.08 0 27


Water, Tap 0 0 0 0

Quinoa, Cooked 1.52 0.46 0 155.4


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 1.18 0.11 1.28 5.67

Water, Tap 0 0 0 0




93/102

Vit C

(mg)

Vit D (ug)

(!g)

Vit A (RAE)

(!g)




1.13 6.81 312 1077.82

Water, Tap 0 0 0 0


Kale 24.12 0 154.57 3090.58

Blueberries 14.06 0 4.35 78.3

Oats, Dry 0 0 0 0

Water, Tap 0 0 0 0


Broccoli 81.17 0 28.21 566.93


Skinless, Roasted

0 0.14 8.5 29.77

Water, Tap 0 0 0 0


Blueberries 14.06 0 4.35 78.3

Water, Tap 0 0 0 0

Quinoa, Cooked 0 0 0 18.5


Mushrooms, Sauteed

0 0 0 0

Water, Tap 0 0 0 0

Total 53.08 4.9 5.51 988.87

Item Name

Vit A (IU)

(IU)


94/102


95/102





794.18 2.72 266.62

Water, Tap 5.93 0 17.78


Kale 89.85 0.09 8.64

Blueberries 111.65 0.23 1.45

Oats, Dry 669.24 6.19 3.12

Water, Tap 5.93 0 17.78


Broccoli 287.56 0.37 30.03


Skinless, Roasted

362.88 1.42 104.89

Water, Tap 5.93 0 17.78

Almonds, Slivered 380.7 1.66 0.54

Quinoa, Cooked 2.33 62.9 5.51 236.8


Mushrooms, Sauteed

0 0 0 0

Flatfish, Raw 0.71 23.81 0.2 20.41

Water, Tap 0 17.78 0 5.93


Water, Tap 0 17.78 0 5.93

Total 23.1 1478.07 31.36 1182.97

Item Name


96/102

kCal Consumed kCal Burned

10/20/2013 4183 0 4183

10/21/2013 3852 0 3852

10/22/2013 3630 0 3630

Total: 11666 0 11666

Blueberries 111.65 0.23 1.45

Water, Tap 5.93 0 17.78

Quinoa, Cooked 636.4 4.03 25.9


Mushrooms, Sauteed

0 0 117.35

Flatfish, Raw 181.42 0.36 335.63

Water, Tap 5.93 0 17.78


Water, Tap 5.93 0 17.78

Total 6897.93 26.13 1279.12

Energy Balance

10/20/2013, 10/21/2013, 10/22/2013

Date Net kCal

Daily Caloric Summary kcal

Recommended: 4112

Average Intake: 3889

Average Expenditure: 0


97/102

Appendix D


98/102

Eat whole grains

NUTRIENT Unit

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

RDA/AI UL

IntakeIntake vs.

Goal (%) IntakeIntake vs.


Goal (%)

A B C D E=(A-C) F=(D-B)Deficient

120%

Forgivable

excessiveOvercame

excess

Water L 3.7 0 1.98 54% 4.71 127% -2.73 74%

Kcals Kcals 4112 0 2218 54% 3888.64 95% -1670.64 41%

MACRONUTRIENTS

PROTEIN g 80 0 221 276% 222.68 278% -1.68 2%

CHO g 463 0 632 137% 545.18 118% 86.82 -19%

Fiber g 76 0 33.12 44% 87.49 115% -54.37 72%

LIPIDS g 91 0 48 53% 101.41 111% -53.41 59%

Saturated g 46 0 15 33% 20.44 44% -5.44 12%

EFA: n-6 g 17 0 7.25 43% 15.24 90% -7.99 47%EFA: n-3 g 1.6 0 0.41 26% 1.69 106% -1.28 80%

VITAMINS

Thiamin mg 1.2 0 1.8 150% 4.34 362% -2.54 212%

Riboflavin mg 1.3 0 0.96 74% 5.27 405% -4.31 332%

Niacin mg 16 30 42.36 265% 55.95 350% -13.59 85%

B6 mg 1.3 80 2.58 198% 5.36 412% -2.78 214%

B12 mcg 2.4 0 2.28 95% 11.38 474% -9.1 379%

Folate mcg 400 800 451.27 113% 1308.91 327% -857.64 214%

Vitamin C mg 90 1800 116.32 129% 185.73 206% -69.41 77%

Vitamin D mcg 15 50 0.92 6% 13.04 87% -12.12 81%

Vitamin A (RAE) mcg 900 2800 1688.1 188% 1852.15 206% -164.05 18%

Vitamin E mcg 15 800 7.05 47% 17.78 119% -10.73 72%

MINERALS

Calcium mg 1000 2500 642.36 64% 1823.54 182% -1181.18 118%

Iron mg 8 45 18.26 228% 37.11 464% -18.85 236%

Magnesium mg 400 350 461.25 115% 1294.08 324% 208%


99/102

Eat whole grains

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

IntakeIntake vs.



Goal (%)

Potassium mg 4700 0 2779.05 59% 33.25 1% 2745.8 -58%

Zinc mg 11 34 13.01 118% 33.25 302% -20.24 184%Sodium mg 1500 2300 1146.29 76% 1454.42 97% -308.13 21%

ENTER NUMBERS ONLY! From WB1 enter DRI Goals, Intake (column A), and Intake vs. Goal

(column B)


100/102

B;;(-I3R H

whole grains

List Super Food Yogurt Eggs Kale Spinach Quinoa Black Beans BroccoliSweet

potatosBlue Berrys Almonds

Portion Size 1 Cup 1 egg 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup .25 cupsDAY 1

eakfast 1.0 2.0

nch 2.0 1.0

ner 2.0

ack 1

ack 2 1.0 1.0

DAY 2

eakfast

nch 1.0

ner 1.0 1.0

ack 1 0.3

ack 2 2.0 0.3 1.0

DAY 3

eakfast 2.0

nch

ner 2.0

ack 1 0.3 1.0

ack 2 2.0 2.0

Total Used 3.0 2.0 0.6 0.3 4.0 4.0 1.0 2.0 6.0 3.0

Use numbers and decimals for each food used to reflect the quantity and the meatime. Each must be used at least once.


101/102

whole grains

cium mg 100 200 400 46.8 90.45 29.7 31.45 46.44 42.77 76 8.7 71.28

n mg 0.8 1.6 1.08 0.86 1.14 0.81 2.76 3.61 0.66 1.38 0.41 1

nesium mg 40 80 0 7.8 22.78 23.7 118.4 120.4 19.11 54 8.7 72.36

assium mg 470 940 0 90.6 167.4 318.2 610.6 287.56 950 111.65 190.35

c mg 1.1 2.2 0 0.59 0.29 0.16 2.02 1.93 0.37 0.64 0.23 0.83

ium mg Skip 120 217.8 28.81 23.7 12.95 1.72 30.03 72 1.45 0.27

pendix G

List Super Food Yogurt Eggs Kale Spinach QuinoaBlack

BeansBroccoli

Sweet

potatosBlue Berrys Almonds

Portion Size 1 Cup 1 egg 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup .25 cups

TRIENT UnitQUANTITY

Good Excellent

ter L 0.37 0.74 0 0.05 0.06 0.03 0.13 0.11 0.08 0.15 0.12 0

als Skip 150 78 33.5 6.9 222 227 31 180 82.65 155.25MACRONUTRIENTS

OTEIN g 8 16 22 6.5 2.21 0.86 8.14 15.24 2.57 4.02 1.07 5.73

O g 46.3 92.6 11 1.25 6.71 1.09 39.41 40.78 6.04 41.42 21.01 5.85

er g 3.8 7.6 0 0 1.34 0.66 5.18 14.96 2.37 6.6 3.48 3.29

IDS Skip 5 5.02 0.47 0.12 3.55 0.93 0.34 0.3 0.48 13.34

urated Skip 3 1.67 0.06 0.02 0 0.24 0.04 0.07 0.04 1.01A: n-6 g 1.7 3.4 0 0.55 0.09 0.01 0 0.22 0.02 0.12 0.13 3.26

A: n-3 g 0.16 0.32 0 0.02 0.12 0.04 0 0.18 0.02 0.01 0.08 0

VITAMINS

amin mg 0.12 0.24 0 0.03 0.07 0.02 0.2 0.42 0.06 0.21 0.05 0.06

oflavin mg 0.13 0.26 0 0.25 0.09 0.06 0.2 0.1 0.11 0.21 0.06 0.27

cin mg 1.6 3.2 0 0.05 0.67 0.22 0.76 0.87 0.58 2.97 0.61 0.91

mg 0.13 0.26 0 0.07 0.18 0.06 0.23 0.12 0.16 0.57 0.08 0.04

mcg 0.24 0.48 0 0.58 0 0 0 0 0 0 0 0

ate mcg 40 80 0 17.4 19.43 58.2 77.7 256.28 57.33 12 8.7 13.5

amin C mg 9 18 2.4 0 80.4 8.43 0 0 81.17 39.2 14.06 0

amin D mcg 1.5 3 0 1.02 0 0 0 0 0 0 0 0

amin A (RAE) mcg 90 180 60.06 73.8 515.23 140.7 0 0 28.21 1922 4.35 0

MINERALS


102/102

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