Diet Analysis Report

All Daily Reports Profile Info Personal: Alex Herring Male 24 yrs 6 ft 1 in 188 lb Day(s): 2017 Mar 1, Mar 2, Mar 3 Activity Level: Low Active BMI: 24.8 Weight Change: Gain 0.5 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 3,298.53 Protein (g) 68.22 10% - 35% of Calories (adults 19-70 yrs) * Carbohydrates (g) 453.55 45% - 65% of Calories (adults 19-70 yrs) * Dietary Fiber (g) 46.18 Fat (g) 102.62 20% - 35% of Calories (adults 19-70 yrs) * Saturated Fat (g) 32.99 Less than 10% of Calories + Mono Fat (g) 36.65 Poly Fat (g) 32.99 Cholesterol (mg) 300.00 Less than 300 mg per day + Water (g) 3,700.00 Vitamins Vitamin A - RAE (mcg) 900.00 Vitamin B1 - Thiamin (mg) 1.20 Vitamin B2 - Riboflavin (mg) 1.30 Vitamin B3 - Niacin (mg) 16.00 Vitamin B6 (mg) 1.30 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement * Vitamin C (mg) 90.00 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) 8.00 Do not exceed 45 mg * Magnesium (mg) 400.00 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) 11.00 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 2,603.80 79 % 3,298.53 Calories from Fat 599.31 65 % 923.59 Calories from SatFat 171.63 58 % 296.87 Protein (g) 267.60 392 % 68.22 * Carbohydrates (g) 244.31 54 % 453.55 Sugar (g) 92.26 Dietary Fiber (g) 13.28 29 % 46.18 Soluble Fiber (g) 0.25 InSoluble Fiber (g) 0.63 Fat (g) 66.59 65 % 102.62 Saturated Fat (g) 19.07 58 % 32.99 Trans Fat (g) 7.00 Mono Fat (g) 12.89 35 % 36.65 Poly Fat (g) 3.03 9 % 32.99 Cholesterol (mg) 342.90 114 % 300.00 Water (g) 4,056.23 110 % 3,700.00 Vitamins Vitamin A - RAE (mcg) 2,547.85 283 % 900.00 Vitamin B1 - Thiamin (mg) 10.08 840 % 1.20 Vitamin B2 - Riboflavin (mg) 11.04 849 % 1.30 Vitamin B3 - Niacin (mg) 90.33 565 % 16.00 Vitamin B6 (mg) 12.90 992 % 1.30 Vitamin B12 (mcg) 36.70 1529 % 2.40 Vitamin C (mg) 278.42 309 % 90.00 Vitamin D - mcg (mcg) 20.93 140 % 15.00 Vitamin E - Alpha 55.17 368 % 15.00 Folate (mcg) 875.79 219 % 400.00 Minerals Calcium (mg) 1,833.22 183 % 1,000.00 Iron (mg) 49.65 621 % 8.00 Magnesium (mg) 204.27 51 % 400.00 Phosphorus (mg) 1,203.90 172 % 700.00 Potassium (mg) 2,834.98 60 % 4,700.00 Sodium (mg) 2,463.54 107 % 2,300.00 Zinc (mg) 33.71 306 % 11.00 Other Omega-3 (g) 0.20 Omega-6 (g) 2.83 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) Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat cntr2 280.0 0.0 0.0 28.0 Lunch turkey, ground, raw, 7% fat oz 16 480.0 54.0 112.0 broccoli florets, frozen (Birds cup2 66.8 5.4 0.0 3.4 Dinner bun, hot dog, plain (USDA) ea1 116.8 14.1 3.3 4.1 bratwurst, pork, cooked (USDA) ea1 283.0 223.2 76.4 11.7 Snack water, tap (USDA) gal1 0.0 0.0 0.0 0.0 protein drink mix, chocolate, scoop4 440.0 54.0 36.0 88.0 banana, fresh, medium, 7" to 7 ea1 105.0 3.4 1.2 1.3 grapes, seedless, fresh, cup1 104.2 2.2 0.7 1.1 vitamin & mineral, multi, tblt2 8.0 0.0 0.0 0.0 sandwich cracker, golden toast, indv pkg2 420.0 234.0 54.0 6.0 amino acids mix, unflavored, indv pkt1 300.0 9.0 12.0 Day Total -- 2603.8 599.3 171.6 267.6 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat cntr2 280.0 0.0 0.0 28.0 Lunch broccoli florets, frozen (Birds cup2 66.8 5.4 0.0 3.4 turkey, ground, raw, 7% fat oz 16 480.0 54.0 112.0 Dinner bratwurst, pork, cooked (USDA) ea1 283.0 223.2 76.4 11.7 bun, hot dog, plain (USDA) ea1 116.8 14.1 3.3 4.1 Snack amino acids mix, unflavored, indv pkt1 300.0 9.0 12.0 sandwich cracker, golden toast, indv pkg2 420.0 234.0 54.0 6.0 vitamin & mineral, multi, tblt2 8.0 0.0 0.0 0.0 grapes, seedless, fresh, cup1 104.2 2.2 0.7 1.1 banana, fresh, medium, 7" to 7 ea1 105.0 3.4 1.2 1.3 protein drink mix, chocolate, scoop4 440.0 54.0 36.0 88.0 water, tap (USDA) gal1 0.0 0.0 0.0 0.0 Day Total -- 2603.8 599.3 171.6 267.6 Item Day Meal Amount Cals FatCal SatFatCal Prot (g) Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat cntr2 280.0 0.0 0.0 28.0 Lunch broccoli florets, frozen (Birds cup2 66.8 5.4 0.0 3.4 turkey, ground, raw, 7% fat oz 16 480.0 54.0 112.0 Dinner bratwurst, pork, cooked (USDA) ea1 283.0 223.2 76.4 11.7 bun, hot dog, plain (USDA) ea1 116.8 14.1 3.3 4.1 Snack protein drink mix, chocolate, scoop4 440.0 54.0 36.0 88.0 banana, fresh, medium, 7" to 7 ea1 105.0 3.4 1.2 1.3 grapes, seedless, fresh, cup1 104.2 2.2 0.7 1.1 water, tap (USDA) gal1 0.0 0.0 0.0 0.0 vitamin & mineral, multi, tblt2 8.0 0.0 0.0 0.0 sandwich cracker, golden toast, indv pkg2 420.0 234.0 54.0 6.0 amino acids mix, unflavored, indv pkt1 300.0 9.0 12.0 Day Total -- 2603.8 599.3 171.6 267.6 Average Day Total -- 2603.8 599.3 171.6 267.6 Item Day Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 40.0 38.0 2.0 0.0 Lunch turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 6.0 broccoli florets, frozen (Birds 8.6 3.8 4.0 0.6 Dinner bun, hot dog, plain (USDA) 21.1 2.7 0.9 0.2 0.6 1.6 bratwurst, pork, cooked (USDA) 2.4 0.0 0.0 0.0 0.0 24.8 Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 protein drink mix, chocolate, 10.0 4.0 6.0 banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4 grapes, seedless, fresh, 27.3 23.4 1.3 0.2 vitamin & mineral, multi, 2.0 0.0 sandwich cracker, golden toast, 44.0 6.0 2.0 26.0 amino acids mix, unflavored, 62.0 1.0 Day Total 244.3 92.3 13.3 0.2 0.6 66.6 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 40.0 38.0 2.0 0.0 Lunch broccoli florets, frozen (Birds 8.6 3.8 4.0 0.6 turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 6.0 Dinner bratwurst, pork, cooked (USDA) 2.4 0.0 0.0 0.0 0.0 24.8 bun, hot dog, plain (USDA) 21.1 2.7 0.9 0.2 0.6 1.6 Snack amino acids mix, unflavored, 62.0 1.0 sandwich cracker, golden toast, 44.0 6.0 2.0 26.0 vitamin & mineral, multi, 2.0 0.0 grapes, seedless, fresh, 27.3 23.4 1.3 0.2 banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4 protein drink mix, chocolate, 10.0 4.0 6.0 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 244.3 92.3 13.3 0.2 0.6 66.6 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 40.0 38.0 2.0 0.0 Lunch broccoli florets, frozen (Birds 8.6 3.8 4.0 0.6 turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 6.0 Item Day Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g) Fat (g) Fri 03-03- 2017 Dinner bratwurst, pork, cooked (USDA) 2.4 0.0 0.0 0.0 0.0 24.8 bun, hot dog, plain (USDA) 21.1 2.7 0.9 0.2 0.6 1.6 Snack protein drink mix, chocolate, 10.0 4.0 6.0 banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4 grapes, seedless, fresh, 27.3 23.4 1.3 0.2 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 vitamin & mineral, multi, 2.0 0.0 sandwich cracker, golden toast, 44.0 6.0 2.0 26.0 amino acids mix, unflavored, 62.0 1.0 Day Total 244.3 92.3 13.3 0.2 0.6 66.6 Average Day Total 244.3 92.3 13.3 0.2 0.6 66.6 Item Day Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 0.0 Lunch turkey, ground, raw, 7% fat 0.0 180.0 broccoli florets, frozen (Birds 0.0 0.0 0.0 Dinner bun, hot dog, plain (USDA) 0.4 0.4 0.7 0.0 14.4 bratwurst, pork, cooked (USDA) 8.5 12.5 2.2 62.9 43.7 Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3788.2 protein drink mix, chocolate, 4.0 100.0 banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4 grapes, seedless, fresh, 0.1 0.0 0.0 0.1 0.0 121.6 vitamin & mineral, multi, 0.0 0.0 0.0 0.0 sandwich cracker, golden toast, 6.0 7.0 0.0 amino acids mix, unflavored, Day Total 19.1 7.0 12.9 3.0 342.9 4056.2 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 0.0 Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0 turkey, ground, raw, 7% fat 0.0 180.0 Dinner bratwurst, pork, cooked (USDA) 8.5 12.5 2.2 62.9 43.7 bun, hot dog, plain (USDA) 0.4 0.4 0.7 0.0 14.4 Snack amino acids mix, unflavored, sandwich cracker, golden toast, 6.0 7.0 0.0 vitamin & mineral, multi, 0.0 0.0 0.0 0.0 grapes, seedless, fresh, 0.1 0.0 0.0 0.1 0.0 121.6 banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4 protein drink mix, chocolate, 4.0 100.0 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3788.2 Day Total 19.1 7.0 12.9 3.0 342.9 4056.2 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 0.0 Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0 turkey, ground, raw, 7% fat 0.0 180.0 Dinner bratwurst, pork, cooked (USDA) 8.5 12.5 2.2 62.9 43.7 bun, hot dog, plain (USDA) 0.4 0.4 0.7 0.0 14.4 Snack protein drink mix, chocolate, 4.0 100.0 Item Day Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Water (g) Fri 03-03- 2017 Snack banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4 grapes, seedless, fresh, 0.1 0.0 0.0 0.1 0.0 121.6 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3788.2 vitamin & mineral, multi, 0.0 0.0 0.0 0.0 sandwich cracker, golden toast, 6.0 7.0 0.0 amino acids mix, unflavored, Day Total 19.1 7.0 12.9 3.0 342.9 4056.2 Average Day Total 19.1 7.0 12.9 3.0 342.9 4056.2 Item Day Meal A-RAE (mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 Lunch turkey, ground, raw, 7% fat broccoli florets, frozen (Birds 35.0 Dinner bun, hot dog, plain (USDA) 0.0 0.3 0.1 2.0 0.0 0.1 bratwurst, pork, cooked (USDA) 1.7 0.4 0.3 4.1 0.3 0.6 Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 protein drink mix, chocolate, banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0 grapes, seedless, fresh, 5.0 0.1 0.1 0.3 0.1 0.0 vitamin & mineral, multi, 2502.4 9.0 10.2 80.0 12.0 36.0 sandwich cracker, golden toast, 0.0 0.3 0.3 3.2 0.1 amino acids mix, unflavored, Day Total 2547.8 10.1 11.0 90.3 12.9 36.7 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 Lunch broccoli florets, frozen (Birds 35.0 turkey, ground, raw, 7% fat Dinner bratwurst, pork, cooked (USDA) 1.7 0.4 0.3 4.1 0.3 0.6 bun, hot dog, plain (USDA) 0.0 0.3 0.1 2.0 0.0 0.1 Snack amino acids mix, unflavored, sandwich cracker, golden toast, 0.0 0.3 0.3 3.2 0.1 vitamin & mineral, multi, 2502.4 9.0 10.2 80.0 12.0 36.0 grapes, seedless, fresh, 5.0 0.1 0.1 0.3 0.1 0.0 banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0 protein drink mix, chocolate, water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 2547.8 10.1 11.0 90.3 12.9 36.7 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 Lunch broccoli florets, frozen (Birds 35.0 turkey, ground, raw, 7% fat Dinner bratwurst, pork, cooked (USDA) 1.7 0.4 0.3 4.1 0.3 0.6 bun, hot dog, plain (USDA) 0.0 0.3 0.1 2.0 0.0 0.1 Snack protein drink mix, chocolate, banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0 grapes, seedless, fresh, 5.0 0.1 0.1 0.3 0.1 0.0 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Item Day Meal A-RAE (mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg) Fri 03-03- 2017 Snack vitamin & mineral, multi, 2502.4 9.0 10.2 80.0 12.0 36.0 sandwich cracker, golden toast, 0.0 0.3 0.3 3.2 0.1 amino acids mix, unflavored, Day Total 2547.8 10.1 11.0 90.3 12.9 36.7 Average Day Total 2547.8 10.1 11.0 90.3 12.9 36.7 Item Day Meal C (mg) D-mcg (mcg) E-Toco (mg) Fola (mcg) Calc (mg) Iron (mg) Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 400.0 0.0 Lunch turkey, ground, raw, 7% fat 0.0 5.8 broccoli florets, frozen (Birds 4.8 60.0 0.0 Dinner bun, hot dog, plain (USDA) 0.5 0.0 0.0 46.6 72.7 1.4 bratwurst, pork, cooked (USDA) 0.0 0.9 0.2 2.6 23.8 0.4 Snack water, tap (USDA) 0.0 0.0 0.0 0.0 113.8 0.0 protein drink mix, chocolate, 672.0 banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3 grapes, seedless, fresh, 4.8 0.0 0.3 3.0 15.1 0.5 vitamin & mineral, multi, 240.0 20.0 54.5 800.0 200.0 36.0 sandwich cracker, golden toast, 0.0 120.0 2.2 amino acids mix, unflavored, 18.0 150.0 3.0 Day Total 278.4 20.9 55.2 875.8 1833.2 49.6 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 400.0 0.0 Lunch broccoli florets, frozen (Birds 4.8 60.0 0.0 turkey, ground, raw, 7% fat 0.0 5.8 Dinner bratwurst, pork, cooked (USDA) 0.0 0.9 0.2 2.6 23.8 0.4 bun, hot dog, plain (USDA) 0.5 0.0 0.0 46.6 72.7 1.4 Snack amino acids mix, unflavored, 18.0 150.0 3.0 sandwich cracker, golden toast, 0.0 120.0 2.2 vitamin & mineral, multi, 240.0 20.0 54.5 800.0 200.0 36.0 grapes, seedless, fresh, 4.8 0.0 0.3 3.0 15.1 0.5 banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3 protein drink mix, chocolate, 672.0 water, tap (USDA) 0.0 0.0 0.0 0.0 113.8 0.0 Day Total 278.4 20.9 55.2 875.8 1833.2 49.6 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 400.0 0.0 Lunch broccoli florets, frozen (Birds 4.8 60.0 0.0 turkey, ground, raw, 7% fat 0.0 5.8 Dinner bratwurst, pork, cooked (USDA) 0.0 0.9 0.2 2.6 23.8 0.4 bun, hot dog, plain (USDA) 0.5 0.0 0.0 46.6 72.7 1.4 Snack protein drink mix, chocolate, 672.0 banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3 grapes, seedless, fresh, 4.8 0.0 0.3 3.0 15.1 0.5 water, tap (USDA) 0.0 0.0 0.0 0.0 113.8 0.0 vitamin & mineral, multi, 240.0 20.0 54.5 800.0 200.0 36.0 sandwich cracker, golden toast, 0.0 120.0 2.2 Item Day Meal C (mg) D-mcg (mcg) E-Toco (mg) Fola (mcg) Calc (mg) Iron (mg) Fri 03-03- 2017 Snack amino acids mix, unflavored, 18.0 150.0 3.0 Day Total 278.4 20.9 55.2 875.8 1833.2 49.6 Average Day Total 278.4 20.9 55.2 875.8 1833.2 49.6 Item Day Meal Magn (mg) Phos (mg) Potas (mg) Sodium (mg) Zinc (mg) Omega3 (g) Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 480.0 500.0 130.0 0.0 Lunch turkey, ground, raw, 7% fat 260.0 broccoli florets, frozen (Birds 50.6 Dinner bun, hot dog, plain (USDA) 10.1 44.9 53.3 210.0 0.4 0.1 bratwurst, pork, cooked (USDA) 17.8 176.8 295.8 719.1 2.8 0.1 Snack water, tap (USDA) 37.9 0.0 0.0 151.7 0.3 0.0 protein drink mix, chocolate, 880.0 220.0 banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0 grapes, seedless, fresh, 10.6 30.2 288.4 3.0 0.1 0.0 vitamin & mineral, multi, 80.0 96.0 160.0 30.0 0.0 sandwich cracker, golden toast, 16.0 200.0 580.0 amino acids mix, unflavored, 150.0 235.0 138.0 Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 480.0 500.0 130.0 0.0 Lunch broccoli florets, frozen (Birds 50.6 turkey, ground, raw, 7% fat 260.0 Dinner bratwurst, pork, cooked (USDA) 17.8 176.8 295.8 719.1 2.8 0.1 bun, hot dog, plain (USDA) 10.1 44.9 53.3 210.0 0.4 0.1 Snack amino acids mix, unflavored, 150.0 235.0 138.0 sandwich cracker, golden toast, 16.0 200.0 580.0 vitamin & mineral, multi, 80.0 96.0 160.0 30.0 0.0 grapes, seedless, fresh, 10.6 30.2 288.4 3.0 0.1 0.0 banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0 protein drink mix, chocolate, 880.0 220.0 water, tap (USDA) 37.9 0.0 0.0 151.7 0.3 0.0 Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 480.0 500.0 130.0 0.0 Lunch broccoli florets, frozen (Birds 50.6 turkey, ground, raw, 7% fat 260.0 Dinner bratwurst, pork, cooked (USDA) 17.8 176.8 295.8 719.1 2.8 0.1 bun, hot dog, plain (USDA) 10.1 44.9 53.3 210.0 0.4 0.1 Snack protein drink mix, chocolate, 880.0 220.0 banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0 grapes, seedless, fresh, 10.6 30.2 288.4 3.0 0.1 0.0 water, tap (USDA) 37.9 0.0 0.0 151.7 0.3 0.0 vitamin & mineral, multi, 80.0 96.0 160.0 30.0 0.0 sandwich cracker, golden toast, 16.0 200.0 580.0 amino acids mix, unflavored, 150.0 235.0 138.0 Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2 Item Day Meal Magn (mg) Phos (mg) Potas (mg) Sodium (mg) Zinc (mg) Omega3 (g) Average Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2 Item Day Meal Omega6 (g) Alc (g) Caff (mg) MyFrt MyDry MyGrn Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 1.3 0.0 Lunch turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0 0.0 Dinner bun, hot dog, plain (USDA) 0.6 0.0 0.0 0.0 0.0 1.3 bratwurst, pork, cooked (USDA) 2.2 0.0 0.0 0.0 0.0 0.0 Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 protein drink mix, chocolate, 0.0 0.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0 grapes, seedless, fresh, 0.0 0.0 0.0 1.0 0.0 0.0 vitamin & mineral, multi, 0.0 0.0 0.0 0.0 0.0 0.0 sandwich cracker, golden toast, 0.0 0.0 0.0 0.4 2.7 amino acids mix, unflavored, 0.0 0.0 0.0 0.0 0.0 Day Total 2.8 0.0 0.0 1.8 1.7 4.0 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 1.3 0.0 Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0 0.0 turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 Dinner bratwurst, pork, cooked (USDA) 2.2 0.0 0.0 0.0 0.0 0.0 bun, hot dog, plain (USDA) 0.6 0.0 0.0 0.0 0.0 1.3 Snack amino acids mix, unflavored, 0.0 0.0 0.0 0.0 0.0 sandwich cracker, golden toast, 0.0 0.0 0.0 0.4 2.7 vitamin & mineral, multi, 0.0 0.0 0.0 0.0 0.0 0.0 grapes, seedless, fresh, 0.0 0.0 0.0 1.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0 protein drink mix, chocolate, 0.0 0.0 0.0 0.0 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 2.8 0.0 0.0 1.8 1.7 4.0 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 1.3 0.0 Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0 0.0 turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 Dinner bratwurst, pork, cooked (USDA) 2.2 0.0 0.0 0.0 0.0 0.0 bun, hot dog, plain (USDA) 0.6 0.0 0.0 0.0 0.0 1.3 Snack protein drink mix, chocolate, 0.0 0.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0 grapes, seedless, fresh, 0.0 0.0 0.0 1.0 0.0 0.0 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 vitamin & mineral, multi, 0.0 0.0 0.0 0.0 0.0 0.0 sandwich cracker, golden toast, 0.0 0.0 0.0 0.4 2.7 amino acids mix, unflavored, 0.0 0.0 0.0 0.0 0.0 Day Total 2.8 0.0 0.0 1.8 1.7 4.0 Average Day Total 2.8 0.0 0.0 1.8 1.7 4.0 Item Day Meal MyVeg MyProt XxFruit ExMeat ExVLMt ExMilk Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 Lunch turkey, ground, raw, 7% fat 0.0 15.3 0.0 broccoli florets, frozen (Birds 1.5 0.0 0.0 Dinner bun, hot dog, plain (USDA) 0.0 0.0 0.0 bratwurst, pork, cooked (USDA) 0.0 3.0 0.0 Snack water, tap (USDA) 0.0 0.0 protein drink mix, chocolate, 0.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 1.8 grapes, seedless, fresh, 0.0 0.0 1.8 vitamin & mineral, multi, 0.0 0.0 sandwich cracker, golden toast, 0.0 0.0 0.0 amino acids mix, unflavored, 0.0 0.0 Day Total 1.5 18.3 3.6 0.0 0.0 0.0 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 Lunch broccoli florets, frozen (Birds 1.5 0.0 0.0 turkey, ground, raw, 7% fat 0.0 15.3 0.0 Dinner bratwurst, pork, cooked (USDA) 0.0 3.0 0.0 bun, hot dog, plain (USDA) 0.0 0.0 0.0 Snack amino acids mix, unflavored, 0.0 0.0 sandwich cracker, golden toast, 0.0 0.0 0.0 vitamin & mineral, multi, 0.0 0.0 grapes, seedless, fresh, 0.0 0.0 1.8 banana, fresh, medium, 7" to 7 0.0 0.0 1.8 protein drink mix, chocolate, 0.0 0.0 0.0 water, tap (USDA) 0.0 0.0 Day Total 1.5 18.3 3.6 0.0 0.0 0.0 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 Lunch broccoli florets, frozen (Birds 1.5 0.0 0.0 turkey, ground, raw, 7% fat 0.0 15.3 0.0 Dinner bratwurst, pork, cooked (USDA) 0.0 3.0 0.0 bun, hot dog, plain (USDA) 0.0 0.0 0.0 Snack protein drink mix, chocolate, 0.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 1.8 grapes, seedless, fresh, 0.0 0.0 1.8 water, tap (USDA) 0.0 0.0 vitamin & mineral, multi, 0.0 0.0 sandwich cracker, golden toast, 0.0 0.0 0.0 amino acids mix, unflavored, 0.0 0.0 Day Total 1.5 18.3 3.6 0.0 0.0 0.0 Average Day Total 1.5 18.3 3.6 0.0 0.0 0.0 Item Day Meal XxOCarb XxStarch XxVeg XxFat Wed 03- 01-2017 Breakfast yogurt, greek, blueberry, nonfat 2.7 0.0 0.0 0.0 Lunch turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 broccoli florets, frozen (Birds 0.0 0.0 1.7 0.0 Item Day Meal XxOCarb XxStarch XxVeg XxFat Wed 03- 01-2017 Dinner bun, hot dog, plain (USDA) 0.0 1.4 0.0 0.3 bratwurst, pork, cooked (USDA) 0.0 0.0 0.0 4.3 Snack water, tap (USDA) protein drink mix, chocolate, 0.7 0.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0 grapes, seedless, fresh, 0.0 0.0 0.0 0.0 vitamin & mineral, multi, sandwich cracker, golden toast, 0.0 2.9 0.0 5.2 amino acids mix, unflavored, Day Total 3.3 4.3 1.7 9.8 Thu 03- 02-2017 Breakfast yogurt, greek, blueberry, nonfat 2.7 0.0 0.0 0.0 Lunch broccoli florets, frozen (Birds 0.0 0.0 1.7 0.0 turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 Dinner bratwurst, pork, cooked (USDA) 0.0 0.0 0.0 4.3 bun, hot dog, plain (USDA) 0.0 1.4 0.0 0.3 Snack amino acids mix, unflavored, sandwich cracker, golden toast, 0.0 2.9 0.0 5.2 vitamin & mineral, multi, grapes, seedless, fresh, 0.0 0.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0 protein drink mix, chocolate, 0.7 0.0 0.0 0.0 water, tap (USDA) Day Total 3.3 4.3 1.7 9.8 Fri 03-03- 2017 Breakfast yogurt, greek, blueberry, nonfat 2.7 0.0 0.0 0.0 Lunch broccoli florets, frozen (Birds 0.0 0.0 1.7 0.0 turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 Dinner bratwurst, pork, cooked (USDA) 0.0 0.0 0.0 4.3 bun, hot dog, plain (USDA) 0.0 1.4 0.0 0.3 Snack protein drink mix, chocolate, 0.7 0.0 0.0 0.0 banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0 grapes, seedless, fresh, 0.0 0.0 0.0 0.0 water, tap (USDA) vitamin & mineral, multi, sandwich cracker, golden toast, 0.0 2.9 0.0 5.2 amino acids mix, unflavored, Day Total 3.3 4.3 1.7 9.8 Average Day Total 3.3 4.3 1.7 9.8 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 40 % Carbohydrates 37 % Fat (Total) 23 % Alcohol 1053 961 590 0 Total 2604 267.6 244.3 66.6 0.0 Saturated Fat 172 19.1 7% Mono Fat 116 12.9 4% Poly Fat 27 3.0 1% Trans Fat 63 7.0 2% *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 ) 0.16 : 1 Potassium : Sodium 1.15 : 1 Calcium : Phosphorus 1.52 : 1 CSI ( Cholesterol / Saturated Fat ) 36.41 Source of Fat (approx.) Fat (g) Percent Saturated Fat 29 % Mono Fat 19 % Poly Fat 5% Trans Fat 11 % 19.1 12.9 3.0 7.0 Total (g) 66.6 *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 4.34 Other Carbs 3.34 Lean Meat Alcohol Fruit 3.61 Vegetables 1.72 Milk Calorie Assessment A close-up picture of the Calories consumed. Calories to maintain current weight 3049 Calories to maintain current weight 250 Calorie adjustment for weight change of 0.5 lb (per week) 3299 Goal Calories Average Daily Intake & Expenditures 2604 Average Intake 3953 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 3299 2604 1484 to 2144 961 In Range 330 to 1154 1053 Below Goal 660 to 1154 590 Activity Summary List of the Activities performed, their METs, duration and Calories burned. Daily Activity Details Profile Calorie Goal: 3299 Duration Calories Exercise Mets Wed 03-01-2017 conditioning, resistance training, weight lifting, 6.0 90 806 minutes walking, to work or class 4.0 30 179 minutes sports, table tennis, ping pong 4.0 30 179 minutes 1164 Total Calories (Sedentary) Duration Calories Exercise Mets Thu 03-02-2017 conditioning, resistance training, weight lifting, 6.0 90 806 minutes walking, to work or class 4.0 30 179 minutes sports, table tennis, ping pong 4.0 30 179 minutes 1164 Total Calories (Sedentary) Duration Calories Exercise Mets Fri 03-03-2017 conditioning, resistance training, weight lifting, 6.0 90 806 minutes walking, to work or class 4.0 30 179 minutes sports, table tennis, ping pong 4.0 30 179 minutes 1164 Total Calories (Sedentary) Summary Calories Daily Average 1164 Your Daily Average put you in the Sedentary activity level, and suggests 2789 Calories to maintain your current weight. Nutrition Facts Formats the analysis as a Nutrition Facts label. Nutrition Facts Serving Size ( 5409 g ) Amount Per Serving Calories 2604 Calories from Fat 599 % Daily Value * Total Fat 67g 65% Saturated Fat 19g 58% Trans Fat 7g Cholesterol 343mg 114% Sodium 2464mg 107% Total Carbohydrates 54% Dietary Fiber 13g 29% Sugars 92g Protein 268g 392% Vitamin A 283% Vitamin C 309% Calcium 183% Iron 621% * 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 57 % 1.7 Dairy Recommendation 3.0 cup equivalent cup equivalent Protein Foods Intake 262 % 18. Protein Foods Recommendation 7.0 oz equivalent oz equivalent Vegetables Intake 37 % 1.5 Vegetables 4.0 cup equivalent cup equivalent Fruits Intake 71 % 1.8 Fruits Recommendation 2.5 cup equivalent cup equivalent Grains Intake 40 % 4.0 Grains Recommendation 10. oz equivalent oz equivalent Comparison 3200 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 2.5 cups weekly 3.5 cups weekly 9.0 cups weekly 10. Aim for at least 5.0 whole grains a day Aim for 11.0 teaspoons of oils a day Limit your extra fats & sugars to 648 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 Wed 03-01-2017 0 gal 1.0 water, tap (USDA) 280 cntr 2.0 yogurt, greek, blueberry, nonfat (Chobani) 440 scoop 4.0 protein drink mix, chocolate, 100% Whey (Optimum Nutrition) 480 oz 16.0 turkey, ground, raw, 7% fat (Foster Farms) 67 cup 2.0 broccoli florets, frozen (Birds Eye) 105 ea 1.0 banana, fresh, medium, 7" to 7 7/8" (USDA) 104 cup 1.0 grapes, seedless, fresh, thompson (USDA) 8 tblt 2.0 vitamin & mineral, multi, Centrum Performance (Centrum) 420 indv 2.0 sandwich cracker, golden toast, cheddar cheese filled 117 ea 1.0 bun, hot dog, plain (USDA) 283 ea 1.0 bratwurst, pork, cooked (USDA) 300 indv 1.0 amino acids mix, unflavored, Special Dietary (L-Emental) 2604 Day Total Thu 03-02-2017 300 indv 1.0 amino acids mix, unflavored, Special Dietary (L-Emental) 283 ea 1.0 bratwurst, pork, cooked (USDA) 117 ea 1.0 bun, hot dog, plain (USDA) 420 indv 2.0 sandwich cracker, golden toast, cheddar cheese filled 8 tblt 2.0 vitamin & mineral, multi, Centrum Performance (Centrum) 104 cup 1.0 grapes, seedless, fresh, thompson (USDA) 105 ea 1.0 banana, fresh, medium, 7" to 7 7/8" (USDA) 67 cup 2.0 broccoli florets, frozen (Birds Eye) 480 oz 16.0 turkey, ground, raw, 7% fat (Foster Farms) 440 scoop 4.0 protein drink mix, chocolate, 100% Whey (Optimum Nutrition) 280 cntr 2.0 yogurt, greek, blueberry, nonfat (Chobani) 0 gal 1.0 water, tap (USDA) 2604 Day Total Fri 03-03-2017 440 scoop 4.0 protein drink mix, chocolate, 100% Whey (Optimum Nutrition) 105 ea 1.0 banana, fresh, medium, 7" to 7 7/8" (USDA) 104 cup 1.0 grapes, seedless, fresh, thompson (USDA) 67 cup 2.0 broccoli florets, frozen (Birds Eye) 0 gal 1.0 water, tap (USDA) 280 cntr 2.0 yogurt, greek, blueberry, nonfat (Chobani) 480 oz 16.0 turkey, ground, raw, 7% fat (Foster Farms) 8 tblt 2.0 vitamin & mineral, multi, Centrum Performance (Centrum) 283 ea 1.0 bratwurst, pork, cooked (USDA) 117 ea 1.0 bun, hot dog, plain (USDA) 420 indv 2.0 sandwich cracker, golden toast, cheddar cheese filled 300 indv 1.0 amino acids mix, unflavored, Special Dietary (L-Emental) 2604 Day Total 7811 Total 217 Item Average Day Average 2604 3/5/17 11:07 PM Page 16 of 16