Nutrition part 2

All Daily Reports Profile Info Personal: Mary Female 35 yrs 5 ft 8 in 175 lb Day(s): 2017 Jan 12, Jan 13, Jan 14 Activity Level: Active BMI: 26.6 Weight Change: Lose 2 lb per week (Strive for an Active activity level.) Normal is 18.5 to 25.

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 1,677.08 Protein (g) 63.50 10% - 35% of Calories (adults 19-70 yrs) * Carbohydrates (g) 230.60 45% - 65% of Calories (adults 19-70 yrs) * Dietary Fiber (g) 23.48 Fat (g) 52.18 20% - 35% of Calories (adults 19-70 yrs) * Saturated Fat (g) 16.77 Less than 10% of Calories + Mono Fat (g) 18.63 Poly Fat (g) 16.77 Cholesterol (mg) 300.00 Less than 300 mg per day + Water (g) 2,700.00 Vitamins Vitamin A - RAE (mcg) 700.00 Vitamin B1 - Thiamin (mg) 1.10 Vitamin B2 - Riboflavin (mg) 1.10 Vitamin B3 - Niacin (mg) 14.00 Vitamin B6 (mg) 1.30 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement * Vitamin C (mg) 75.00 Do not exceed 2000 mg * Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg * Vitamin E - Alpha Tocopherol (mg) 15.00 Folate (mcg) 400.00 Women of child bearing age should take a supplement * Minerals Calcium (mg) 1,000.00 Do not exceed 2500 mg * Iron (mg) 18.00 Do not exceed 45 mg * Magnesium (mg) 320.00 Do not exceed 350 mg by supplement * Phosphorus (mg) 700.00 Do not exceed 4000 mg * Potassium (mg) 4,700.00 Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people + Zinc (mg) 8.00 Do not exceed 40 mg * Sources:

* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant + 2010 Dietary Guidelines for Americans ~ 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. 0 50 100 Percent Nutrient Value 150 DRI Goal Basic Components Calories 998.90 60 % 1,677.08 Calories from Fat 267.71 57 % 469.58 Calories from SatFat 102.88 68 % 150.94 Protein (g) 59.43 94 % 63.50 * Carbohydrates (g) 124.23 54 % 230.60 Sugar (g) 43.12 Dietary Fiber (g) 10.52 45 % 23.48 Soluble Fiber (g) 1.48 InSoluble Fiber (g) 1.08 Fat (g) 29.75 57 % 52.18 Saturated Fat (g) 11.43 68 % 16.77 Trans Fat (g) 1.17 Mono Fat (g) 2.22 12 % 18.63 Poly Fat (g) 0.93 6 % 16.77 Cholesterol (mg) 165.18 55 % 300.00 Water (g) 209.71 8 % 2,700.00 Vitamins Vitamin A - RAE (mcg) 89.26 13 % 700.00 Vitamin B1 - Thiamin (mg) 0.42 38 % 1.10 Vitamin B2 - Riboflavin (mg) 0.33 30 % 1.10 Vitamin B3 - Niacin (mg) 5.19 37 % 14.00 Vitamin B6 (mg) 0.18 14 % 1.30 Vitamin B12 (mcg) 0.00 0 % 2.40 Vitamin C (mg) 60.06 80 % 75.00 Vitamin D - mcg (mcg) 0.00 0 % 15.00 Vitamin E - Alpha 1.48 10 % 15.00 Folate (mcg) 170.94 43 % 400.00 Minerals Calcium (mg) 127.05 13 % 1,000.00 Iron (mg) 3.23 18 % 18.00 Magnesium (mg) 22.17 7 % 320.00 Phosphorus (mg) 51.45 7 % 700.00 Potassium (mg) 910.10 19 % 4,700.00 Sodium (mg) 2,072.40 90 % 2,300.00 Zinc (mg) 0.28 4 % 8.00 Other Omega-3 (g) 0.08 Omega-6 (g) 0.02 Alcohol (g) 0.00 Caffeine (mg) 0.00 * Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level. 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) Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') ea1 270.0 18.0 4.5 10.0 Lunch salad, apple pecan chicken ea1 350.0 99.0 63.0 35.0 Dinner soup, classic chicken noodle, cup1 114.2 28.4 8.9 8.3 mango, fresh, pieces (USDA) cup1 99.0 5.6 1.3 1.3 Day Total -- 833.2 150.9 77.7 54.6 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) cup1 99.0 5.6 1.3 1.3 bagel, plain, ny style (Thomas') ea1 270.0 18.0 4.5 10.0 Lunch pizza, pan, cheese, personal ea1 600.0 225.0 99.0 26.0 Dinner fried chicken wing, lemon ea6 423.0 270.0 54.0 36.0 Day Total -- 1392.0 518.6 158.8 73.3 Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) cup1 99.0 5.6 1.3 1.3 bagel, plain, ny style (Thomas') ea1 270.0 18.0 4.5 10.0 Lunch salad, apple pecan chicken ea1 350.0 99.0 63.0 35.0 Dinner bowl, steak & shrimp (Baja oz1 52.5 11.0 3.4 4.0 Day Total -- 771.5 133.6 72.2 50.3 Average Day Total -- 998.9 267.7 102.9 59.4 Item Day Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 52.0 7.0 2.0 2.0 Lunch salad, apple pecan chicken 27.0 17.0 5.0 11.0 Dinner soup, classic chicken noodle, 13.1 1.0 2.4 3.2 mango, fresh, pieces (USDA) 24.7 22.1 2.6 1.5 1.1 0.6 Day Total 116.8 47.1 12.0 1.5 1.1 16.8 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 24.7 22.1 2.6 1.5 1.1 0.6 bagel, plain, ny style (Thomas') 52.0 7.0 2.0 2.0 Lunch pizza, pan, cheese, personal 69.0 7.0 4.0 25.0 Dinner fried chicken wing, lemon 0.0 0.0 0.0 0.0 0.0 30.0 Day Total 145.7 36.1 8.6 1.5 1.1 57.6 Item Day Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 24.7 22.1 2.6 1.5 1.1 0.6 bagel, plain, ny style (Thomas') 52.0 7.0 2.0 2.0 Lunch salad, apple pecan chicken 27.0 17.0 5.0 11.0 Dinner bowl, steak & shrimp (Baja 6.4 1.4 1.2 Day Total 110.1 46.1 11.0 1.5 1.1 14.8 Average Day Total 124.2 43.1 10.5 1.5 1.1 29.7 Item Day Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 0.5 0.0 0.0 0.5 0.0 Lunch salad, apple pecan chicken 7.0 0.0 3.0 0.5 115.0 Dinner soup, classic chicken noodle, 1.0 0.0 19.4 216.0 mango, fresh, pieces (USDA) 0.1 0.0 0.2 0.1 0.0 137.7 Day Total 8.6 0.0 3.2 1.1 134.4 353.7 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 0.1 0.0 0.2 0.1 0.0 137.7 bagel, plain, ny style (Thomas') 0.5 0.0 0.0 0.5 0.0 Lunch pizza, pan, cheese, personal 11.0 0.5 50.0 Dinner fried chicken wing, lemon 6.0 3.0 180.0 Day Total 17.6 3.5 0.2 0.6 230.0 137.7 Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 0.1 0.0 0.2 0.1 0.0 137.7 bagel, plain, ny style (Thomas') 0.5 0.0 0.0 0.5 0.0 Lunch salad, apple pecan chicken 7.0 0.0 3.0 0.5 115.0 Dinner bowl, steak & shrimp (Baja 0.4 0.0 16.1 Day Total 8.0 0.0 3.2 1.1 131.1 137.7 Average Day Total 11.4 1.2 2.2 0.9 165.2 209.7 Item Day Meal A-RAE (mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 0.0 0.4 0.2 3.0 Lunch salad, apple pecan chicken Dinner soup, classic chicken noodle, 0.0 0.0 3.3 mango, fresh, pieces (USDA) 89.3 0.0 0.1 1.1 0.2 0.0 Day Total 89.3 0.4 0.4 7.4 0.2 0.0 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 89.3 0.0 0.1 1.1 0.2 0.0 bagel, plain, ny style (Thomas') 0.0 0.4 0.2 3.0 Lunch pizza, pan, cheese, personal Dinner fried chicken wing, lemon Day Total 89.3 0.4 0.3 4.1 0.2 0.0 Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 89.3 0.0 0.1 1.1 0.2 0.0 bagel, plain, ny style (Thomas') 0.0 0.4 0.2 3.0 Lunch salad, apple pecan chicken Dinner bowl, steak & shrimp (Baja Day Total 89.3 0.4 0.3 4.1 0.2 0.0 Average Day Total 89.3 0.4 0.3 5.2 0.2 0.0 Item Day Meal C (mg) D-mcg (mcg) E-Toco (mg) Fola (mcg) Calc (mg) Iron (mg) Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 0.0 100.0 100.0 2.7 Lunch salad, apple pecan chicken Item Day Meal C (mg) D-mcg (mcg) E-Toco (mg) Fola (mcg) Calc (mg) Iron (mg) Thu 01- 12-2017 Dinner soup, classic chicken noodle, 0.0 26.7 0.8 mango, fresh, pieces (USDA) 60.1 0.0 1.5 70.9 18.1 0.3 Day Total 60.1 0.0 1.5 170.9 144.9 3.8 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 60.1 0.0 1.5 70.9 18.1 0.3 bagel, plain, ny style (Thomas') 0.0 100.0 100.0 2.7 Lunch pizza, pan, cheese, personal Dinner fried chicken wing, lemon Day Total 60.1 0.0 1.5 170.9 118.1 3.0 Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 60.1 0.0 1.5 70.9 18.1 0.3 bagel, plain, ny style (Thomas') 0.0 100.0 100.0 2.7 Lunch salad, apple pecan chicken Dinner bowl, steak & shrimp (Baja Day Total 60.1 0.0 1.5 170.9 118.1 3.0 Average Day Total 60.1 0.0 1.5 170.9 127.0 3.2 Item Day Meal Magn (mg) Phos (mg) Potas (mg) Sodium (mg) Zinc (mg) Omega3 (g) Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 460.0 Lunch salad, apple pecan chicken 840.0 970.0 Dinner soup, classic chicken noodle, 17.0 85.0 218.7 789.8 0.4 mango, fresh, pieces (USDA) 16.5 23.1 277.2 1.6 0.1 0.1 Day Total 33.5 108.2 1335.9 2221.4 0.6 0.1 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 16.5 23.1 277.2 1.6 0.1 0.1 bagel, plain, ny style (Thomas') 460.0 Lunch pizza, pan, cheese, personal 1400.0 Dinner fried chicken wing, lemon 531.0 Day Total 16.5 23.1 277.2 2392.6 0.1 0.1 Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 16.5 23.1 277.2 1.6 0.1 0.1 bagel, plain, ny style (Thomas') 460.0 Lunch salad, apple pecan chicken 840.0 970.0 Dinner bowl, steak & shrimp (Baja 171.5 Day Total 16.5 23.1 1117.2 1603.2 0.1 0.1 Average Day Total 22.2 51.4 910.1 2072.4 0.3 0.1 Item Day Meal Omega6 (g) Alc (g) Caff (mg) MyFrt MyDry MyGrn Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 0.0 0.0 0.0 0.0 3.2 Lunch salad, apple pecan chicken 0.0 0.0 Dinner soup, classic chicken noodle, 0.0 0.0 0.0 0.0 0.8 mango, fresh, pieces (USDA) 0.0 0.0 0.0 1.0 0.0 0.0 Day Total 0.0 0.0 0.0 1.0 0.0 4.0 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 1.0 0.0 0.0 bagel, plain, ny style (Thomas') 0.0 0.0 0.0 0.0 3.2 Lunch pizza, pan, cheese, personal 0.0 0.0 Dinner fried chicken wing, lemon 0.0 0.0 0.0 0.0 0.0 Day Total 0.0 0.0 0.0 1.0 0.0 3.2 Item Day Meal Omega6 (g) Alc (g) Caff (mg) MyFrt MyDry MyGrn Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 1.0 0.0 0.0 bagel, plain, ny style (Thomas') 0.0 0.0 0.0 0.0 3.2 Lunch salad, apple pecan chicken 0.0 0.0 Dinner bowl, steak & shrimp (Baja 0.0 0.0 Day Total 0.0 0.0 0.0 1.0 0.0 3.2 Average Day Total 0.0 0.0 0.0 1.0 0.0 3.5 Item Day Meal MyVeg MyProt XxFruit ExMeat ExVLMt ExMilk Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 0.0 0.0 0.0 Lunch salad, apple pecan chicken 0.0 Dinner soup, classic chicken noodle, 0.0 0.8 0.0 mango, fresh, pieces (USDA) 0.0 0.0 1.6 Day Total 0.0 0.8 1.6 0.0 0.0 0.0 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 0.0 0.0 1.6 bagel, plain, ny style (Thomas') 0.0 0.0 0.0 Lunch pizza, pan, cheese, personal 0.0 Dinner fried chicken wing, lemon 0.0 4.9 0.0 Day Total 0.0 4.9 1.6 0.0 0.0 0.0 Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 0.0 0.0 1.6 bagel, plain, ny style (Thomas') 0.0 0.0 0.0 Lunch salad, apple pecan chicken 0.0 Dinner bowl, steak & shrimp (Baja 0.0 Day Total 0.0 0.0 1.6 0.0 0.0 0.0 Average Day Total 0.0 1.9 1.6 0.0 0.0 0.0 Item Day Meal XxOCarb XxStarch XxVeg XxFat Thu 01- 12-2017 Breakfast bagel, plain, ny style (Thomas') 0.0 3.5 0.0 0.4 Lunch salad, apple pecan chicken 0.0 0.0 5.4 0.8 Dinner soup, classic chicken noodle, 0.0 0.9 0.0 0.3 mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 Day Total 0.0 4.3 5.4 1.5 Fri 01-13- 2017 Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 bagel, plain, ny style (Thomas') 0.0 3.5 0.0 0.4 Lunch pizza, pan, cheese, personal 0.0 4.6 0.0 4.0 Dinner fried chicken wing, lemon 0.0 0.0 0.0 4.0 Day Total 0.0 8.1 0.0 8.4 Sat 01- 14-2017 Breakfast mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 bagel, plain, ny style (Thomas') 0.0 3.5 0.0 0.4 Lunch salad, apple pecan chicken 0.0 0.0 5.4 0.8 Dinner bowl, steak & shrimp (Baja 0.0 0.0 1.3 0.2 Day Total 0.0 3.5 6.7 1.4 Average Day Total 0.0 5.3 4.0 3.7 Calories and Fat The Calories and Fats 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 24 % Carbohydrates 50 % Fat (Total) 27 % Alcohol 237 495 267 0 Total 999 59.4 124.2 29.7 0.0 Saturated Fat 103 11.4 10 % Mono Fat 20 2.2 2% Poly Fat 8 0.9 1% Trans Fat 11 1.2 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 ) 0.08 : 1 Potassium : Sodium 0.44 : 1 Calcium : Phosphorus 2.47 : 1 CSI ( Cholesterol / Saturated Fat ) 19.80 Source of Fat (approx.) Fat (g) Percent Saturated Fat 38 % Mono Fat 7% Poly Fat 3% Trans Fat 4% 11.4 2.2 0.9 1.2 Total (g) 29.7 *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 5.29 Other Carbs 0.00 Lean Meat Alcohol Fruit 1.64 Vegetables 4.03 Milk Calorie Assessment A close-up picture of the Calories consumed.

Calories to maintain current weight 2677 Calories to maintain current weight -1000 Calorie adjustment for weight change of 2 lb (per week) 1677 Goal Calories Average Daily Intake & Expenditures 999 Average Intake 2563 Average Expenditure Calories For The Day Below Goal Total Calories Below Goal Carbohydrates (45-65% Calories) Protein (10-35% Calories) Fat (20-35% Calories) Goal Assessment Intake 1677 999 755 to 1090 495 In Range 168 to 587 237 Below Goal 335 to 587 267 Activity Summary List of the Activities performed, their METs, duration and Calories burned. Daily Activity Details Profile Calorie Goal: 1677 Duration Calories Exercise Mets Thu 01-12-2017 dancing, bamba y plena 4.5 30 188 minutes 188 Total Calories (Sedentary) Duration Calories Exercise Mets Fri 01-13-2017 backpacking, hiking or organized walking with a 7.8 1 650 hours 650 Total Calories (Sedentary) Summary Calories Daily Average 419 Your Daily Average put you in the Sedentary activity level, and suggests 2144 Calories to maintain your current weight. Nutrition Facts Formats the analysis as a Nutrition Facts label. Nutrition Facts Serving Size ( 724 g ) Amount Per Serving Calories 999 Calories from Fat 268 % Daily Value * Total Fat 30g 57% Saturated Fat 11g 68% Trans Fat 1g Cholesterol 165mg 55% Sodium 2072mg 90% Total Carbohydrates 54% Dietary Fiber 11g 45% Sugars 43g Protein 59g 94% Vitamin A 13% Vitamin C 80% Calcium 13% Iron 18% * Percent Daily Values are based on your custom MyPlate The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info). Group Percent Amount Dairy Intake 0 % 0.0 Dairy Recommendation 3.0 cup equivalent cup equivalent Protein Foods Intake 38 % 1.9 Protein Foods Recommendation 5.0 oz equivalent oz equivalent Vegetables Intake 0 % 0.0 Vegetables 2.0 cup equivalent cup equivalent Fruits Intake 67 % 1.0 Fruits Recommendation 1.5 cup equivalent cup equivalent Grains Intake 70 % 3.5 Grains Recommendation 5.0 oz equivalent oz equivalent Comparison 1600 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 2.0 cups weekly 1.5 cups weekly 2.5 cups weekly 2.5 cups weekly 5.5 Aim for at least 2.5 whole grains a day Aim for 5.0 teaspoons of oils a day Limit your extra fats & sugars to 132 Calories Intake vs. Recommendation oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is a 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 Thu 01-12-2017 270 ea 1.0 bagel, plain, ny style (Thomas') 350 ea 1.0 salad, apple pecan chicken (Wendy's) 114 cup 1.0 soup, classic chicken noodle, Chunky, canned (USDA: 99 cup 1.0 mango, fresh, pieces (USDA) 833 Day Total Fri 01-13-2017 99 cup 1.0 mango, fresh, pieces (USDA) 270 ea 1.0 bagel, plain, ny style (Thomas') 600 ea 1.0 pizza, pan, cheese, personal (Pizza Hut) 423 ea 6.0 fried chicken wing, lemon pepper (Wingstop) 1392 Day Total Sat 01-14-2017 99 cup 1.0 mango, fresh, pieces (USDA) 270 ea 1.0 bagel, plain, ny style (Thomas') 350 ea 1.0 salad, apple pecan chicken (Wendy's) 53 oz 1.0 bowl, steak & shrimp (Baja Fresh) 772 Day Total 2997 Total 250 Item Average Day Average 999 1/15/17 7:39 PM Page 11 of 11