Case: Natasha is a 45 y/o nurse who works for a local hospital. She goes to her doctor for her annual physical. She reports that she has been feeling more tired and has gained about 15-20 pounds in th

Best not to exceed 2 lbs per week. A variety of reports and information combined into one document. Recommendations The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake).

Nutrient DRI Goal Notes Basic Components Calories 2,349.0 Protein (g) 67.1 10% - 35% of Calories (adults 19-70 yrs) *~ Carbohydrates (g) 323.0 45% - 65% of Calories (adults 19-70 yrs) * Dietary Fiber (g) 32.9 Fat (g) 73.1 20% - 35% of Calories (adults 19-70 yrs) * Saturated Fat (g) 23.5 Less than 10% of Calories + Mono Fat (g) 26.1 Poly Fat (g) 23.5 Cholesterol (mg) 300.0 Less than 300 mg per day ^ Water (g) 2,700.0 Vitamins Vitamin A - RAE (mcg) 700.0 Do not exceed 3000 mg * Vitamin B1 - Thiamin (mg) 1.1 Vitamin B2 - Riboflavin (mg) 1.1 Vitamin B3 - Niacin (mg) 14.0 Vitamin B6 (mg) 1.3 Do not exceed 100 mg * Vitamin B12 (mcg) 2.4 Over 50 should take a supplement * Vitamin C (mg) 75.0 Do not exceed 2000 mg * Vitamin D - mcg (mcg) 15.0 Do not exceed 100 mcg * Vitamin E - Alpha Tocopherol (mg) 15.0 Do not exceed 1000 mg * Folate (mcg) 400.0 Women of child bearing age should take a supplement * Minerals Calcium (mg) 1,000.0 Do not exceed 2500 mg * Iron (mg) 18.0 Do not exceed 45 mg * Magnesium (mg) 320.0 Do not exceed 350 mg by supplement * Phosphorus (mg) 700.0 Do not exceed 4000 mg * Potassium (mg) 2,600.0 Sodium (mg) 2,300.0 Less than 2300 mg - lower for some people + Zinc (mg) 8.0 Do not exceed 40 mg * Sources:

* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant + Dietary Guidelines for Americans ^ Reference Daily Intake ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level. Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. DRI Goal Value Nutrient Percent 0 50 100 150 Basic Components Calories 3,637.00 2,349.0 155 % Calories from Fat 1,455.00 658.0 221 % Calories from SatFat 536.00 211.0 253 % Protein (g) 127.00 67.1 * 189 % Protein (% Calories) 14.00 11.0 * 127 % Carbohydrates (g) 429.00 323.0 133 % Carbohydrates (% Calories) 47.20 55.0 86 % Total Sugars (g) 233.00 ^ Dietary Fiber (g) 18.50 32.9 56 % Soluble Fiber (g) 0.26 InSoluble Fiber (g) 1.88 Fat (g) 162.00 73.1 221 % Fat (% Calories) 40.00 28.0 143 % Saturated Fat (g) 59.50 23.5 ~ 253 % Trans Fat (g) 2.20 Mono Fat (g) 33.70 26.1 129 % Poly Fat (g) 28.20 23.5 120 % Cholesterol (mg) 694.00 300.0 ~ 231 % Water (g) 962.00 2,700.0 36 % Vitamins Vitamin A - RAE (mcg) 388.00 700.0 55 % Vitamin B1 - Thiamin (mg) 1.14 1.1 103 % Vitamin B2 - Riboflavin (mg) 1.29 1.1 117 % Vitamin B3 - Niacin (mg) 23.20 14.0 166 % Vitamin B6 (mg) 2.00 1.3 154 % Vitamin B12 (mcg) 4.08 2.4 170 % Vitamin C (mg) 113.00 75.0 151 % Vitamin D - mcg (mcg) 3.11 15.0 21 % Vitamin E - a-Toco (mg) 4.98 15.0 33 % Folate (mcg) 248.00 400.0 62 % Minerals Calcium (mg) 1,337.00 1,000.0 134 % Iron (mg) 13.80 18.0 77 % Magnesium (mg) 216.00 320.0 68 % Phosphorus (mg) 1,119.00 700.0 160 % Potassium (mg) 2,622.00 2,600.0 101 % Sodium (mg) 5,588.00 2,300.0 ~ 243 % Zinc (mg) 11.40 8.0 142 % Other Omega-3 (g) 2.67 + Omega-6 (g) 17.90 + Alcohol (g) 0.00 Caffeine (mg) 130.00 DRI Goal Key:

Black = Consume at least the DRI goal Red = Consume less than the DRI goal * Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.

^ Total Sugars includes those naturally occuring in food and added sugars.

+ There is no established recommendation for Omega-3 and Omega-6. Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list. Item Day Meal Amount Cals FatCal SatFatCal Prot (g) Sat 07- 24-2021 Breakfast breakfast sandwich, sausage ea1 452.1 264.8 89.2 20.8 blended coffee, Frappuccino, med1 110.0 0.0 0.0 3.0 hash browns (USDA: ea1 143.6 77.8 11.1 1.3 Lunch salad mix, field greens (Dole) cup 1.5 20.0 0.0 0.0 1.0 salad dressing, ranch (USDA) Tbs4 258.0 240.5 37.6 0.8 soup, creamy broccoli, Soup on cntr1 158.6 99.1 27.0 2.0 crackers, pretzel, Goldfish ea 43 130.0 22.5 4.5 3.0 chicken breast, canned, chunks, oz6 135.0 27.0 0.0 27.0 cookie, sandwich, chocolate, ea3 160.0 63.0 18.0 1.0 Dinner mashed potatoes, prepared from cup1 174.3 10.8 5.7 4.0 corn, sweet, yellow, canned, cup 0.5 54.9 9.0 1.8 1.9 soda, lemon lime, Sprite (Sprite) can1 140.0 0.0 0.0 0.0 roll, dinner, 2" x 2" (USDA) ea1 77.5 14.6 3.1 2.7 butter, unsalted (USDA) Tbs1 101.8 103.7 64.5 0.1 Snack juice, orange, with calcium & fl-oz8 117.0 2.7 0.3 1.7 granola bar, chewy, peanut ea1 100.0 27.0 9.0 2.0 soda, Coke (Coca-Cola) can1 140.0 0.0 0.0 0.0 potato chips, original, oven ea 17 120.0 31.5 0.0 2.0 candy bar, Kit Kat, mini (USDA: ea4 207.2 93.6 64.6 2.6 beef rib steak, broiled, lean, oz5 276.4 97.3 37.1 41.9 ice cream, chocolate chip cookie cup1 560.0 270.0 162.0 8.0 Day Total -- 3636.5 1454.7 535.6 126.8 Average Day Total -- 3636.5 1454.7 535.6 126.8 Item Day Meal Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 28.5 2.6 1.5 29.4 blended coffee, Frappuccino, 24.0 23.0 0.0 0.0 0.0 0.0 hash browns (USDA: 15.1 0.3 1.5 8.6 Lunch salad mix, field greens (Dole) 4.0 1.0 2.0 0.0 salad dressing, ranch (USDA) 3.5 2.8 0.0 0.0 0.0 26.7 soup, creamy broccoli, Soup on 13.0 4.0 3.0 11.0 crackers, pretzel, Goldfish 20.0 1.0 1.0 2.5 chicken breast, canned, chunks, 0.0 0.0 0.0 0.0 0.0 3.0 cookie, sandwich, chocolate, 25.0 14.0 1.0 7.0 Dinner mashed potatoes, prepared from 36.9 3.1 3.1 1.2 corn, sweet, yellow, canned, 11.8 3.6 1.6 0.1 1.6 1.0 soda, lemon lime, Sprite (Sprite) 38.0 38.0 0.0 0.0 0.0 0.0 roll, dinner, 2" x 2" (USDA) 13.0 1.4 0.5 0.2 0.3 1.6 butter, unsalted (USDA) 0.0 0.0 0.0 0.0 0.0 11.5 Snack juice, orange, with calcium & 28.1 20.7 0.7 0.3 granola bar, chewy, peanut 17.0 7.0 1.0 3.0 soda, Coke (Coca-Cola) 39.0 39.0 0.0 0.0 0.0 0.0 Item Day Meal Carbs (g) Sugr^ (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Sat 07- 24-2021 Snack potato chips, original, oven 22.0 2.0 1.0 3.5 candy bar, Kit Kat, mini (USDA: 25.8 19.5 0.4 10.4 beef rib steak, broiled, lean, 0.0 0.0 0.0 0.0 0.0 10.8 ice cream, chocolate chip cookie 64.0 50.0 0.0 0.0 0.0 30.0 Day Total 428.8 233.0 18.5 0.3 1.9 161.6 Average Day Total 428.8 233.0 18.5 0.3 1.9 161.6 Item Day Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 9.9 0.6 10.9 4.6 254.1 82.4 blended coffee, Frappuccino, 0.0 0.0 0.0 0.0 0.0 hash browns (USDA: 1.2 0.0 4.3 2.7 0.0 26.7 Lunch salad mix, field greens (Dole) 0.0 0.0 0.0 0.0 0.0 salad dressing, ranch (USDA) 4.2 0.1 5.5 15.5 15.6 27.4 soup, creamy broccoli, Soup on 3.0 0.0 6.1 275.1 crackers, pretzel, Goldfish 0.5 0.0 1.0 1.0 0.0 chicken breast, canned, chunks, 0.0 105.0 cookie, sandwich, chocolate, 2.0 0.0 0.0 Dinner mashed potatoes, prepared from 0.6 0.3 0.1 4.2 164.8 corn, sweet, yellow, canned, 0.2 0.0 0.3 0.4 0.0 66.8 soda, lemon lime, Sprite (Sprite) 0.0 0.0 0.0 0.0 0.0 roll, dinner, 2" x 2" (USDA) 0.3 0.0 0.5 0.6 1.0 7.1 butter, unsalted (USDA) 7.2 0.5 3.3 0.4 30.5 2.5 Snack juice, orange, with calcium & 0.0 0.0 0.1 0.1 0.0 217.2 granola bar, chewy, peanut 1.0 0.0 0.0 soda, Coke (Coca-Cola) 0.0 0.0 0.0 0.0 0.0 potato chips, original, oven 0.0 0.0 1.0 2.0 0.0 candy bar, Kit Kat, mini (USDA: 7.2 0.0 2.3 0.4 4.4 0.7 beef rib steak, broiled, lean, 4.1 4.3 0.4 123.3 91.1 ice cream, chocolate chip cookie 18.0 1.0 150.0 Day Total 59.5 2.2 33.7 28.2 694.2 961.8 Average Day Total 59.5 2.2 33.7 28.2 694.2 961.8 Item Day Meal A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 0.4 0.6 4.8 0.2 1.2 blended coffee, Frappuccino, hash browns (USDA: 0.0 0.1 0.0 0.9 0.1 Lunch salad mix, field greens (Dole) 250.0 salad dressing, ranch (USDA) 9.0 0.0 0.1 0.0 0.0 0.1 soup, creamy broccoli, Soup on crackers, pretzel, Goldfish 0.0 chicken breast, canned, chunks, cookie, sandwich, chocolate, Dinner mashed potatoes, prepared from 15.0 0.2 0.1 2.3 0.5 0.1 corn, sweet, yellow, canned, 1.9 0.0 0.1 0.8 0.0 0.0 soda, lemon lime, Sprite (Sprite) 0.0 roll, dinner, 2" x 2" (USDA) 0.2 0.1 0.1 1.3 0.0 0.0 Item Day Meal A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Sat 07- 24-2021 Dinner butter, unsalted (USDA) 97.1 0.0 0.0 0.0 0.0 0.0 Snack juice, orange, with calcium & 5.2 0.1 0.1 0.7 0.2 0.0 granola bar, chewy, peanut 0.0 soda, Coke (Coca-Cola) potato chips, original, oven candy bar, Kit Kat, mini (USDA: 9.6 0.0 0.1 0.2 0.0 0.2 beef rib steak, broiled, lean, 0.0 0.1 0.2 12.0 0.9 2.4 ice cream, chocolate chip cookie Day Total 388.1 1.1 1.3 23.2 2.0 4.1 Average Day Total 388.1 1.1 1.3 23.2 2.0 4.1 Item Day Meal C (mg) D (mcg) E-Toco (mg) Fola (mcg) Calc (mg) Iron (mg) Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 0.0 0.8 283.8 3.3 blended coffee, Frappuccino, 0.0 100.0 0.0 hash browns (USDA: 3.0 1.1 6.4 10.1 0.3 Lunch salad mix, field greens (Dole) 12.0 100.0 40.0 0.7 salad dressing, ranch (USDA) 0.0 0.1 1.3 2.4 16.8 0.2 soup, creamy broccoli, Soup on 0.0 39.6 0.4 crackers, pretzel, Goldfish 0.0 0.0 1.4 chicken breast, canned, chunks, cookie, sandwich, chocolate, 0.0 14.0 1.4 Dinner mashed potatoes, prepared from 13.0 0.4 0.0 16.8 50.4 0.6 corn, sweet, yellow, canned, 1.5 0.0 0.1 29.5 2.5 0.2 soda, lemon lime, Sprite (Sprite) 0.0 0.0 0.0 roll, dinner, 2" x 2" (USDA) 0.1 0.0 0.1 25.2 44.5 0.9 butter, unsalted (USDA) 0.0 0.0 0.3 0.4 3.4 0.0 Snack juice, orange, with calcium & 83.7 2.5 0.5 47.3 348.6 0.3 granola bar, chewy, peanut 0.0 100.0 0.4 soda, Coke (Coca-Cola) 0.0 0.0 0.0 potato chips, original, oven 0.0 6.0 0.0 candy bar, Kit Kat, mini (USDA: 0.0 0.0 0.1 5.6 50.0 0.4 beef rib steak, broiled, lean, 0.0 0.1 0.5 14.2 26.9 2.7 ice cream, chocolate chip cookie 0.0 200.0 0.7 Day Total 113.2 3.1 5.0 247.8 1336.6 13.8 Average Day Total 113.2 3.1 5.0 247.8 1336.6 13.8 Item Day Meal Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g) Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 29.7 282.1 282.1 943.8 2.0 blended coffee, Frappuccino, 200.0 0.0 hash browns (USDA: 10.6 52.5 180.7 307.4 0.2 0.2 Lunch salad mix, field greens (Dole) 40.0 0.0 20.0 0.0 salad dressing, ranch (USDA) 3.0 111.6 38.4 540.6 0.1 2.1 soup, creamy broccoli, Soup on 881.5 crackers, pretzel, Goldfish 430.0 chicken breast, canned, chunks, 630.0 Item Day Meal Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Omega3 (g) Sat 07- 24-2021 Lunch cookie, sandwich, chocolate, 55.0 135.0 Dinner mashed potatoes, prepared from 37.8 96.6 621.6 634.2 0.6 0.0 corn, sweet, yellow, canned, 10.7 37.7 108.2 168.1 0.3 0.0 soda, lemon lime, Sprite (Sprite) 65.0 0.0 roll, dinner, 2" x 2" (USDA) 6.5 30.5 34.8 116.8 0.2 0.1 butter, unsalted (USDA) 0.3 3.4 3.4 1.6 0.0 0.2 Snack juice, orange, with calcium & 27.4 117.0 443.2 5.0 0.2 0.0 granola bar, chewy, peanut 95.0 soda, Coke (Coca-Cola) 0.0 45.0 0.0 potato chips, original, oven 226.0 160.0 candy bar, Kit Kat, mini (USDA: 14.8 54.0 92.4 21.6 0.0 0.0 beef rib steak, broiled, lean, 35.4 333.1 535.8 87.9 7.8 0.1 ice cream, chocolate chip cookie 100.0 Day Total 216.2 1118.6 2621.7 5588.3 11.4 2.7 Average Day Total 216.2 1118.6 2621.7 5588.3 11.4 2.7 Item Day Meal Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) MyGrn (oz eq) Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 0.0 0.0 0.0 1.0 1.7 blended coffee, Frappuccino, 0.0 0.0 90.0 0.0 0.0 0.0 hash browns (USDA: 2.4 0.0 0.0 0.0 0.0 0.0 Lunch salad mix, field greens (Dole) 0.0 0.0 0.0 0.0 0.0 0.0 salad dressing, ranch (USDA) 13.4 0.0 0.0 0.0 0.0 0.0 soup, creamy broccoli, Soup on 0.0 0.0 0.0 0.0 0.8 crackers, pretzel, Goldfish 0.0 0.0 0.0 0.0 1.2 chicken breast, canned, chunks, 0.0 0.0 0.0 0.0 0.0 cookie, sandwich, chocolate, 0.0 0.0 0.0 0.0 Dinner mashed potatoes, prepared from 0.1 0.0 0.0 0.0 0.0 0.0 corn, sweet, yellow, canned, 0.4 0.0 0.0 0.0 0.0 0.0 soda, lemon lime, Sprite (Sprite) 0.0 0.0 0.0 0.0 0.0 0.0 roll, dinner, 2" x 2" (USDA) 0.6 0.0 0.0 0.0 0.0 0.8 butter, unsalted (USDA) 0.3 0.0 0.0 0.0 0.0 0.0 Snack juice, orange, with calcium & 0.1 0.0 0.0 1.0 0.0 0.0 granola bar, chewy, peanut 0.0 0.0 0.0 1.0 soda, Coke (Coca-Cola) 0.0 0.0 34.0 0.0 0.0 0.0 potato chips, original, oven 0.0 0.0 0.0 0.0 0.0 candy bar, Kit Kat, mini (USDA: 0.3 0.0 5.6 0.0 0.0 0.0 beef rib steak, broiled, lean, 0.4 0.0 0.0 0.0 0.0 0.0 ice cream, chocolate chip cookie 0.0 0.0 0.0 0.0 Day Total 17.9 0.0 129.6 1.0 1.0 5.5 Average Day Total 17.9 0.0 129.6 1.0 1.0 5.5 Item Day Meal MyVeg(cup) MyProt (oz eq) XxFruit XxOCarb XxStarch XxVeg Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 0.0 2.3 0.0 0.0 1.9 0.0 blended coffee, Frappuccino, 0.0 0.0 0.0 1.6 0.0 0.0 hash browns (USDA: 0.4 0.0 0.0 0.0 1.0 0.0 Item Day Meal MyVeg(cup) MyProt (oz eq) XxFruit XxOCarb XxStarch XxVeg Sat 07- 24-2021 Lunch salad mix, field greens (Dole) 0.8 0.0 0.0 0.0 0.0 0.8 salad dressing, ranch (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 soup, creamy broccoli, Soup on 0.0 0.0 0.0 0.0 0.9 0.0 crackers, pretzel, Goldfish 0.0 0.0 0.0 0.0 1.3 0.0 chicken breast, canned, chunks, 0.0 3.9 0.0 0.0 0.0 0.0 cookie, sandwich, chocolate, 0.0 0.0 0.0 1.7 0.0 0.0 Dinner mashed potatoes, prepared from 1.0 0.0 0.0 0.0 2.5 0.0 corn, sweet, yellow, canned, 0.5 0.0 0.0 0.0 0.8 0.0 soda, lemon lime, Sprite (Sprite) 0.0 0.0 0.0 2.5 0.0 0.0 roll, dinner, 2" x 2" (USDA) 0.0 0.0 0.0 0.0 0.9 0.0 butter, unsalted (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Snack juice, orange, with calcium & 0.0 0.0 1.9 0.0 0.0 0.0 granola bar, chewy, peanut 0.0 0.0 0.0 1.1 0.0 0.0 soda, Coke (Coca-Cola) 0.0 0.0 0.0 2.6 0.0 0.0 potato chips, original, oven 0.0 0.0 0.0 0.0 1.5 0.0 candy bar, Kit Kat, mini (USDA: 0.0 0.0 0.0 1.7 0.0 0.0 beef rib steak, broiled, lean, 0.0 5.0 0.0 0.0 0.0 0.0 ice cream, chocolate chip cookie 0.0 0.0 0.0 4.3 0.0 0.0 Day Total 2.7 11.2 1.9 15.5 10.7 0.8 Average Day Total 2.7 11.2 1.9 15.5 10.7 0.8 Item Day Meal XxFat XxAlc XxNoFtMlk XxLnMeat Sat 07- 24-2021 Breakfast breakfast sandwich, sausage 5.0 0.0 0.0 2.2 blended coffee, Frappuccino, 0.0 0.0 0.0 0.0 hash browns (USDA: 1.5 0.0 0.0 0.0 Lunch salad mix, field greens (Dole) 0.0 0.0 0.0 0.0 salad dressing, ranch (USDA) 5.3 0.0 0.0 0.0 soup, creamy broccoli, Soup on 2.0 0.0 0.0 0.0 crackers, pretzel, Goldfish 0.2 0.0 0.0 0.0 chicken breast, canned, chunks, 0.0 0.0 0.0 3.9 cookie, sandwich, chocolate, 1.4 0.0 0.0 0.0 Dinner mashed potatoes, prepared from 0.0 0.0 0.0 0.0 corn, sweet, yellow, canned, 0.0 soda, lemon lime, Sprite (Sprite) 0.0 0.0 0.0 0.0 roll, dinner, 2" x 2" (USDA) 0.1 0.0 0.0 0.0 butter, unsalted (USDA) 2.3 0.0 0.0 0.0 Snack juice, orange, with calcium & 0.0 0.0 0.0 0.0 granola bar, chewy, peanut 0.6 0.0 0.0 0.0 soda, Coke (Coca-Cola) 0.0 0.0 0.0 0.0 potato chips, original, oven 0.4 0.0 0.0 0.0 candy bar, Kit Kat, mini (USDA: 2.1 0.0 0.0 0.0 beef rib steak, broiled, lean, 0.0 0.0 0.0 6.0 ice cream, chocolate chip cookie 6.0 0.0 0.0 0.0 Day Total 27.1 0.0 0.0 12.0 Average Day Total 27.1 0.0 0.0 12.0 ^ Total Sugars includes those naturally occuring in food and added sugars. Macronutrient Distribution The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.

The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat, and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated, polyunsaturated, and other fats).

Source of Calories Calori Gram Percent Protein 14 % Carbohydrates 47 % Fat (Total) 40 % Alcohol 0% 502 1696 1439 0 Total 3637 126.8 428.8 161.6 0.0 Saturated Fat 536 59.5 15 % Mono Fat 304 33.7 8% Poly Fat 254 28.2 7% Trans Fat 20 2.2 1% *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats. Ratios P:S ( Poly Fat / Saturated Fat ) 0.47 : 1 Potassium : Sodium 0.47 : 1 Calcium : Phosphorus 1.19 : 1 CSI ( Cholesterol / Saturated Fat ) 94.82 Source of Fat (approx.) Fat (g) Percent Saturated Fat 37 % Mono Fat 21 % Poly Fat 17 % Trans Fat 1% 59.5 33.7 28.2 2.2 Total (g) 161.6 *The N/A Fat category includes the glycerol portion of the fat molecule (typically 5%), as well as any unavailable values for saturated, mono, poly, and trans fats. Exchanges Starch 10.67 Other Carbs 15.51 Lean Meat 12.03 Alcohol 0.00 Fruit 1.87 Vegetables 0.80 Fat 27.11 NonFatMilk 0.00 Calorie Assessment A close-up picture of the Calories consumed.

Calories to maintain current weight 2349 Calories to maintain current weight 0 Calorie adjustment for weight change of 0 lb (per week) 2349 Goal Calories Average Daily Intake & Expenditures 3637 Average Intake 2037 Average Expenditure Calories For The Day Above Goal Total Calories Goal Assessment Intake 2349 3637 Fat (20-35% Calories) Above Goal 470 to 822 1439 Above Goal Carbohydrates (45-65% Calories) 1057 to 1527 1696 Added Sugar (<10% Calories) In Range 0 to 235 0 Protein (10-35% Calories) In Range 235 to 822 502 Activity Summary List of the Activities performed, their METs, duration and Calories burned. Daily Activity Details Profile Calorie Goal: 2349 Summary Calories Daily Average 0 Your Daily Average put you in the Sedentary activity level, and suggests 2037 Calories to maintain your current weight. Nutrition Facts Formats the analysis as a Nutrition Facts label.

Nutrition Facts Serving Size ( 3010 g ) Amount per serving Calories 3637 % Daily Value * Total Fat 162g 221% Saturated Fat 60g 253% Fat 2g Cholesterol 694mg 231% Sodium 5588mg 243% Total Carbohydrates 429g 133% Dietary Fiber 18g 56% Total Sugars 233g Protein 127g 189% Potassium 2622mg Vitamin D 3mcg Calcium 1337mg Iron 14mg * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. % Daily Value here is based on your custom profile. Trans 21% 134% 77% 101% MyPlate The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).

Group Percent Amount Dairy Intake 32 % 1.0 Dairy Recommendation 3.0 cup equivalent cup equivalent Protein Foods Intake 172 % 11. Protein Foods Recommendation 6.5 oz equivalent oz equivalent Vegetables Intake 90 % 2.7 Vegetables Recommendation 3.0 cup equivalent cup equivalent Fruits Intake 51 % 1.0 Fruits Recommendation 2.0 cup equivalent cup equivalent Grains Intake 69 % 5.5 Grains Recommendation 8.0 oz equivalent oz equivalent Comparison 2400 Calorie Pattern Make Half Your Grains Whole Vary Your Vegetables Oils & Empty Calories Dark Green Vegetables Orange Vegetables Dry Beans & Peas Starchy Vegetables Other Vegetables cups weekly 3.0 cups weekly 2.0 cups weekly 3.0 cups weekly 6.0 cups weekly 7.0 Aim for at least 4.0 oz equivalents whole grains a day Aim for 7.0 teaspoons of oils a day Limit your extra fats & sugars to 362 Calories a Intake vs. Recommendation oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans.

* * Food List Report The Food List report displays a simple list of foods that you have entered, along with their calorie values. Cals Amount Item Sat 07-24-2021 452 ea 1.0 breakfast sandwich, sausage egg & cheese, McMuffin (USDA: McDonald's) 110 med 1.0 blended coffee, Frappuccino, grande, light (Starbuck's) 144 ea 1.0 hash browns (USDA: McDonald's) 117 fl-oz 8.0 juice, orange, with calcium & vitamin D (USDA) 100 ea 1.0 granola bar, chewy, peanut butter chocolate chip (Quaker) 20 cup 1.5 salad mix, field greens (Dole) 258 Tbs 4.0 salad dressing, ranch (USDA) 159 cntr 1.0 soup, creamy broccoli, Soup on the Go (USDA: Campbell's) 130 ea 43.0 crackers, pretzel, Goldfish (Pepperidge Farm) 135 oz 6.0 chicken breast, canned, chunks, in water, 100% natural (Valley Fresh) 160 ea 3.0 cookie, sandwich, chocolate, Oreo (Nabisco) 140 can 1.0 soda, Coke (Coca-Cola) 120 ea 17.0 potato chips, original, oven baked (Lays) 207 ea 4.0 candy bar, Kit Kat, mini (USDA: Kit Kat) 276 oz 5.0 beef rib steak, broiled, lean, 1/8" trim (USDA) 174 cup 1.0 mashed potatoes, prepared from recipe with whole milk (USDA) 55 cup 0.5 corn, sweet, yellow, canned, kernels, drained (USDA) 140 can 1.0 soda, lemon lime, Sprite (Sprite) 78 ea 1.0 roll, dinner, 2" x 2" (USDA) 102 Tbs 1.0 butter, unsalted (USDA) 560 cup 1.0 ice cream, chocolate chip cookie dough (Ben & Jerry's) 3637 Day Total 3637 Total 173 Item Average Day Average 3637 7/25/21 7:13 PM Page 17 of 17