Maldonado A WB4

Nov 05, 2012
Arturo Maldonado, artmaldo1023@yahoo.com

Profile: Arturo Maldonado, 3 Day Average
Profile
Active Profile:
Arturo Maldonado
Height:
5 ft. 9 inches
Weight:
165.0 lbs.
Age:
23 years
BMI:
24.4
Gender:
Male
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
Yes
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2544 kcal
Protein
59.87 g
Carbohydrate
281.0 - 406.0 g
Fat, Total
55.0 - 97.0 g
No recommendation
Saturated Fat
< 25 g
Less than 10% of calories
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
Trans Fatty Acid
No recommendation
Cholesterol
< 300 mg
Less than 300mg recommended
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
17 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
Nov 05, 2012

Nutrient
Sugar, Total
DRI
*
No recommendation
Other
Water
3.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.2 mg
Riboflavin
1.3 mg
Niacin
16 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
90 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
900 g
Vitamin A (IU)
3000 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
14.4 mg
Magnesium
400 mg
Potassium
4700 mg
Zinc
16.5 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 05, 2012

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Macronutrient Ranges
2,000
1,750
Calories
1,500
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,145-1,654 kCal
10%-35%
254-890 kCal
20%-35%
509-890 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
67%
16%
25%
0%
1,905 kCal
459 kCal
713 kCal
0 kCal
DA Plus 10 Page: 3
Nov 05, 2012

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
Saturated Fat
0%
4%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
25%
50%
75%
100%
11%
6%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 05, 2012

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2544 kcal
2,847.35 kcal
112%
Protein
59.87 g
114.84 g
192%
Carbohydrate
281.0 - 406.0 476.2 g

g
55.0 - 97.0 g 79.17 g
Fat, Total
Fat
Saturated Fat
< 25 g
13.89 g
56%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
34.69 g
20.38 g
0.05 g
0 mg
Omega-6 Linoleic
17 g
11.94 g
Omega-3 Linolenic
1.6 g
7.79 g
487%
Dietary Fiber, Total
38 g
122.2 g
322%
Sugar, Total
223.43 g
Water
3.7 L
6.26 L
Alcohol
0g
Thiamin
1.2 mg
3.26 mg
272%
Riboflavin
1.3 mg
2.44 mg
188%
Niacin
16 mg
31.33 mg
196%
Vitamin B6
1.3 mg
6.2 mg
477%
Vitamin B12
2.4 g
0 g
Folate (DFE)
400 g
2,179.04 g
545%
Vitamin C
90 mg
1,028.16 mg
1,142%
Vitamin D (ug)
15 g
0 g
Vitamin A (RAE)
900 g
3,849.54 g
428%
Vitamin A (IU)
3000 IU
77,318.37 IU
2,577%
Alpha-Tocopherol
15 mg
9.58 mg
Calcium
1000 mg
1,271.96 mg
127%
Iron
14.4 mg
45.21 mg
314%
Magnesium
400 mg
1,177.58 mg
294%
Potassium
4700 mg
12,327.36 mg
262%
0%
Essential Fatty Acids

70%
Carbohydrates
Other
169%
Vitamins
0%
0%
64%
Minerals
DA Plus 10 Page: 5
Nov 05, 2012

Nutrient
DRI
Intake
Zinc
16.5 mg
19.89 mg
Sodium
1500 mg
1,101.76 mg
0%
25%
50%
75%
100%
121%
73%
DA Plus 10 Page: 6
Nov 05, 2012

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains
Goal*
9.0 oz. eq.
tips
Actual
0 oz. eq.
% Goal
0%
Vegetables
3.5 cup eq.
tips
13.5 cup eq.
384.9%
Fruits
2.0 cup eq.
tips
11.3 cup eq.
565.8%
Dairy
3.0 cup eq.
tips
0 cup eq.
0%
Protein Foods
6.5 oz. eq.
tips
18.6 oz. eq.
285.5%
0%
Empty Calories
410.0
Your results are based on a 2544 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.5 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly

Orange Vegetables = 2.0 cups weekly
Dry Beans &Peas = 3.0 cups weekly
Starchy Vegetables = 3.0 cups weekly
Other Vegetables = 6.5 cups weekly
Oils: Aim for 8.0 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 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.
DA Plus 10 Page: 7
Nov 05, 2012

Intake Spreadsheet for Nov 02, 2012

Item Name
Water, Tap
JAMBA JUICE Orange/Carrot Juice
Banana
Water, Tap
Starfruit or Carambola
Lunch
Lunch
Kale
Lunch
Spinach, Chopped, Raw

Banana
Lunch
Lunch
Seeds, Chia, Dried

JAMBA JUICE Carrot Juice
Water, Tap
Salad, Green
Avocado, California
Lunch
Lunch
Dinner
Dinner
Dinner
Tomatoes, Red
Dinner
Onions, Chopped
Dinner
Juice, Lime
Lentils, Boiled
Pepper, Bell or Sweet, Red
Dinner
Dinner
Dinner
Water, Tap
Cashews, Raw
Watermelon
Snacks
Snacks
Snacks
Quantity
16 fluid ounce(s)
16 fluid ounce(s)
1 item(s) Medium (7 in. to
7 7/8 in. long)
32 fluid ounce(s)
1 item(s) Medium 3 5/8 in.
long
3 cup(s) chopped
3 cup(s)
7 7/8 in. long)
2 ounce(s)
16 fluid ounce(s)
32 fluid ounce(s)
10 cup(s)
1 item(s) - fruit
without skin and
seeds
1 item(s) Medium whole
(2 3/5 in.
diameter)
0.5 cup(s) chopped
1 teaspoon(s)
2 cup(s)
0.25 cup(s) Chopped
48 fluid ounce(s)
8 ounce(s)
3 cup(s) - diced
Protein(g)
0
3
1.29
0
0.95
6.63
2.57
2.57
9.38
4
132.44
Carb(g)
0
37
26.95
0
6.12
20.12
3.27
53.9
23.88
22
446.78
Item Name
Water, Tap
Banana
Water, Tap
Kale
Banana
Seeds, Chia, Dried
Meal
Breakfast
Breakfast
Breakfast
Wt(g)
474
484
118
Kcal(kcal)
0
160
105.02
948
91
0
28.21
201
100.5
90
236
20.7
210.04
56.7
475
948
1380
133.68
275.56
90
0
220.8
223.25
123
22.14
80
32
5.13
396
37.25
1.28
459.36
11.55
1422
226.8
456
8,381.56
Fat(g)
0
1
0.39
0
0.3
1.41
0.35
0.78
17.43
0.5
145.8
0
1254.2
136.8
3,351.41
Sat Fat(g)
0
0
0.13
0
0.02
0.18
0.06
0.26
1.89
0
23.53
DA Plus 10 Page: 8
Nov 05, 2012

Item Name
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Item Name
Water, Tap
Banana
Water, Tap
Kale
Banana
Seeds, Chia, Dried
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Item Name
Water, Tap
Banana
Water, Tap
Kale
Banana
Seeds, Chia, Dried
Protein(g)
0
17.25
2.62
1.08
0.88
0.02
35.72
0.37
0
41.32
2.78
132.44
Mono Fat(g)
0
0
0.04
0
0.03
0.1
0.01
0.08
1.31
0
0
0.06
13.1
0.04
0.01
0
0.25
0
0
53.97
0.17
69.16
Omega-6(g)
0
0
0.05
0
0.14
0.28
0.02
0.11
3.31
24.7
Carb(g)
0
44.44
11.55
4.78
7.47
0.43
79.71
2.25
0
68.47
34.43
446.78
Poly Fat(g)
0
0
0.09
0
0.17
0.68
0.15
0.17
13.42
0
0
0.47
2.43
0.1
0.01
0
0.69
0.03
0
17.79
0.23
36.42
Omega-3(g)
0
0
0.03
0
0.02
0.36
0.12
0.06
10.11
11.19
Fat(g)
0
0.97
20.6
0.25
0.08
0
1.5
0.11
0
99.45
0.68
145.8
Trans Fat(g)
0
0
0
0
0
0
0
0
0.08
0
0
0
0
0
0
0
0
0
0
0
0
0.08
Diet Fiber(g)
0
0
3.07
0
2.55
4.02
1.98
6.14
19.5
120.39
Sat Fat(g)
0
0.14
2.84
0.03
0.03
0
0.21
0.01
0
17.65
0.07
23.53
Chol(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sugar(g)
0
39
14.43
0
3.62
4.42
0.38
28.86
0
194.11
DA Plus 10 Page: 9
Nov 05, 2012

Item Name
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Item Name
Water, Tap
Banana
Water, Tap
Kale
Banana
Seeds, Chia, Dried
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Item Name
Water, Tap
Banana
Water, Tap
Kale
Banana
Omega-6(g)
0
0
0
2.24
0.1
0.01
0
0.54
0.02
0
17.65
0.23
24.7
Water(L)
0.47
0
0.09
0.95
0.08
0.17
0.08
0.18
0
0
0.95
1.32
0.1
0.12
0.07
0
0.28
0.03
1.42
0.01
0.42
6.74
Niacin(mg)
0
0.8
0.78
0
0.33
2.01
0.65
1.57
33.91
Omega-3(g)
0
0
0
0.17
0
0
0
0.15
0.01
0
0.14
0
11.19
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0.08
0.43
0
0.02
0.54
0.18
0.87
6.86
Diet Fiber(g)
0
0
29.81
9.09
1.48
1.36
0.02
31.28
0.78
0
7.48
1.82
120.39
Thiamin(mg)
0
0.22
0.04
0
0.01
0.22
0.07
0.07
0.35
0.45
0
0.41
0.1
0.05
0.04
0
0.67
0.02
0
0.96
0.15
3.84
Vit B12(g)
0
0
0
0
0
0
0
0
0
Sugar(g)
26
0
19.91
0.4
3.23
3.39
0.09
7.13
1.56
0
13.4
28.27
194.11
Ribo(mg)
0
0.07
0.09
0
0.01
0.26
0.17
0.17
0.1
0.26
0
0.69
0.19
0.02
0.02
0
0.29
0.03
0
0.13
0.1
2.6
Fol (DFE)(g)
0
80
23.6
0
10.92
58.29
174.6
47.2
1,922.63
DA Plus 10 Page: 10
Nov 05, 2012

Item Name
Seeds, Chia, Dried
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Item Name
Water, Tap
Banana
Water, Tap
Kale
Banana
Seeds, Chia, Dried
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Item Name
Water, Tap
Banana
Water, Tap
Kale
Niacin(mg)
5.01
4
0
7.59
2.56
0.73
0.09
0
4.2
0.36
0
2.41
0.81
33.91
Vit C(mg)
0
132
10.27
0
31.3
241.2
25.29
20.53
0.91
18.11
0
320.16
11.76
16.85
5.92
1.54
5.94
47.57
0
1.13
36.94
927.43
Alpha-T(mg)
0
0.4
0.12
0
0.14
0
1.83
11.24
Vit B6(mg)
0.39
0.7
0
1.1
0.38
0.1
0.1
0
0.7
0.11
0
0.95
0.21
6.86
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Calcium(mg)
14.22
100
5.9
28.44
2.73
271.35
89.1
1,474.3
Vit B12(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit A (RAE)(g)
0
275
3.54
0
2.73
1545.69
422.1
7.08
0
2325
0
786.6
9.36
51.66
0
0.1
0
58.48
0
0
127.68
5,615.02
Iron(mg)
0
0.36
0.31
0
0.07
3.42
2.44
53.91
Fol (DFE)(g)
0
60
0
510.6
118.98
18.45
15.2
0.51
716.76
17.14
0
56.7
13.68
1,922.63
Vit A (IU)(IU)
0
5500
75.52
0
55.51
30905.76
8439.3
151.04
30.62
46500
0
15676.8
196.51
1024.59
1.6
2.57
31.68
1166.3
0
0
2594.64
112,352.43
Magn(mg)
4.74
24
31.86
9.48
9.1
68.34
71.1
1,643.89
DA Plus 10 Page: 11
Nov 05, 2012

Item Name
Banana
Seeds, Chia, Dried
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Item Name
Water, Tap
Banana
Water, Tap
Kale
Banana
Seeds, Chia, Dried
Water, Tap
Salad, Green
Avocado, California
Tomatoes, Red
Onions, Chopped
Juice, Lime
Lentils, Boiled
Water, Tap
Cashews, Raw
Watermelon
Alpha-T(mg)
0.24
0.28
1.62
0
0
2.63
0.66
0.02
0.01
0.44
0.59
0
2.04
0.23
11.24
Potas(mg)
4.74
1010
422.44
9.48
121.03
898.47
502.2
844.88
230.77
980
9.48
2373.6
677.77
291.51
116.8
6.01
1461.24
78.6
14.22
1496.88
510.72
12,060.83
Calcium(mg)
11.8
357.78
100
28.44
179.4
17.38
12.3
18.4
0.72
75.24
2.61
42.66
83.92
31.92
1,474.3
Zinc(mg)
0
0
0.18
0
0.11
0.88
0.48
0.35
2.6
0.91
0
2.9
0.91
0.21
0.14
0
5.03
0.09
0
13.11
0.46
28.35
Iron(mg)
0.61
4.38
2.72
0
8.69
0.82
0.33
0.17
0
13.19
0.16
0
15.15
1.09
53.91
Sodium(mg)
14.22
125
1.18
28.44
1.82
86.43
71.1
2.36
9.07
230
28.44
358.8
10.69
6.15
3.2
0.1
7.92
1.49
42.66
27.22
4.56
1,060.86
Magn(mg)
63.72
189.95
80.51
9.48
151.8
38.77
13.53
8
0.41
142.56
4.47
14.22
662.26
45.6
1,643.89
DA Plus 10 Page: 12
Nov 05, 2012


Item Name
Persimmon
Meal
Breakfast

Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Breakfast
Breakfast
Lunch
Lunch
Lunch
Lunch
Banana
Lunch
Broccoli
Lunch
Water, Tap
Avocado, California
Dinner
Dinner
Tomatoes, Red
Dinner
Onions, Red, Sliced

Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks
Honeydew Melon
Snacks
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Broccoli
Water, Tap
Avocado, California
Protein(g)
0.4
3
0
1.72
0
4.69
4.42
2.57
1.28
0
2.62
104.3
Quantity
2 item(s) - 1 fruit
without refuse
16 fluid ounce(s)
16 fluid ounce(s)
2 cup(s)
16 fluid ounce(s)
1 ounce(s)
2 cup(s) chopped
7 7/8 in. long)
0.5 cup(s) Chopped
16 fluid ounce(s)
1 item(s) - fruit
without skin and
seeds
(2 3/5 in.
diameter)
0.5 cup(s)
1 teaspoon(s)
3 cup(s)
10 cup(s)
16 fluid ounce(s)
48 fluid ounce(s)
1 cup(s)
7 7/8 in. long)
5 cup(s) - Melon
balls
Carb(g)
16.75
37
0
2.18
0
11.94
13.41
53.9
3.02
0
11.55
507.51
Wt(g)
50
Kcal(kcal)
63.5
484
474
60
474
28.35
134
160
0
13.8
0
137.78
67
236
210.04
45.5
15.47
474
133.68
0
223.25
123
22.14
57.21
5.13
594
1380
484
1422
140
118
24.03
1.28
689.04
220.8
160
0
161
105.02
885
318.6
7,801.88
Fat(g)
0.2
1
0
0.23
0
8.71
0.94
0.78
0.17
0
20.6
38.98
2,592.75
Sat Fat(g)
0.02
0
0
0.04
0
0.94
0.12
0.26
0.02
0
2.84
5.26
DA Plus 10 Page: 13
Nov 05, 2012

Item Name
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Broccoli
Water, Tap
Avocado, California
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Broccoli
Water, Tap
Protein(g)
1.08
0.53
0.02
53.58
17.25
3
0
2.07
1.29
4.78
104.3
Mono Fat(g)
0.04
0
0
0.01
0
0.65
0.07
0.08
0.01
0
13.1
0.04
0.01
0
0.38
0.06
0
0
0.01
0.04
0.03
14.51
Omega-6(g)
0
0
0
0.02
0
1.65
0.18
0.11
0.01
0
5.48
Carb(g)
4.78
5.78
0.43
119.57
44.44
37
0
38.35
26.95
80.45
507.51
Poly Fat(g)
0.04
0
0
0.1
0
6.71
0.45
0.17
0.02
0
2.43
0.1
0.03
0
1.04
0.47
0
0
0.08
0.09
0.52
12.26
Omega-3(g)
0
0
0
0.08
0
5.05
0.24
0.06
0.01
0
6.18
Fat(g)
0.25
0.05
0
2.26
0.97
1
0
0.2
0.39
1.24
38.98
Trans Fat(g)
0
0
0
0
0
0.04
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.04
Diet Fiber(g)
0
0
0
1.32
0
9.75
2.68
6.14
1.18
0
124.81
Sat Fat(g)
0.03
0.02
0
0.31
0.14
0
0
0.04
0.13
0.34
5.26
Chol(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sugar(g)
0
39
0
0.25
0
0
2.95
28.86
0.77
0
234.59
DA Plus 10 Page: 14
Nov 05, 2012

Item Name
Avocado, California
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Broccoli
Water, Tap
Avocado, California
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Broccoli
Omega-6(g)
2.24
0.1
0.01
0
0.81
0
0
0
0.07
0.05
0.23
5.48
Water(L)
0.03
0
0.47
0.05
0.47
0
0.11
0.18
0.04
0.47
0.1
0.12
0.05
0
0.41
1.32
0
1.42
0.1
0.09
0.79
6.24
Niacin(mg)
0
0.8
0
0.43
0
2.5
1.34
1.57
0.29
30.2
Omega-3(g)
0.17
0
0
0
0.22
0
0
0
0.01
0.03
0.29
6.18
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0
0.08
0
0.12
0
0.2
0.36
0.87
0.08
6.04
Diet Fiber(g)
9.09
1.48
0.8
0.02
46.93
29.81
0
0
5.46
3.07
7.08
124.81
Thiamin(mg)
0
0.22
0
0.05
0
0.18
0.15
0.07
0.03
0
0.1
0.05
0.03
0
1
0.41
0.22
0
0.14
0.04
0.34
3.03
Vit B12(g)
0
0
0
0
0
0
0
0
0
0
Sugar(g)
0.4
3.23
2.45
0.09
10.69
19.91
39
0
0.69
14.43
71.86
234.59
Ribo(mg)
0
0.07
0
0.11
0
0.05
0.17
0.17
0.05
0
0.19
0.02
0.02
0
0.43
0.69
0.07
0
0.04
0.09
0.11
2.29
Fol (DFE)(g)
0
80
0
116.4
0
0
38.86
47.2
28.67
2,339.83
DA Plus 10 Page: 15
Nov 05, 2012

Item Name
Water, Tap
Avocado, California
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Broccoli
Water, Tap
Avocado, California
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Niacin(mg)
0
2.56
0.73
0.05
0
6.3
7.59
0.8
0
0.76
0.78
3.7
30.2
Vit C(mg)
33
132
0
16.86
0
0.45
160.8
20.53
40.59
0
11.76
16.85
3.66
1.54
8.91
320.16
132
0
16.8
10.27
159.3
1,085.48
Alpha-T(mg)
0
0.4
0
1.22
0
0.14
0
0.24
7.56
Vit B6(mg)
0
0.38
0.1
0.09
0
1.06
1.1
0.08
0
0.32
0.43
0.78
6.04
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Calcium(mg)
13.5
100
14.22
59.4
14.22
178.89
180.9
11.8
1,165.04
Vit B12(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit A (RAE)(g)
0
275
0
281.4
0
0
1030.46
7.08
14.1
0
9.36
51.66
0
0.1
0
786.6
275
0
8.4
3.54
26.55
2,769.25
Iron(mg)
1.25
0.36
0
1.63
0
2.19
2.28
0.61
41.28
Fol (DFE)(g)
0
118.98
18.45
10.87
0.51
1075.14
510.6
80
0
22.4
23.6
168.15
2,339.83
Vit A (IU)(IU)
1084
5500
0
5626.2
0
15.31
20603.84
151.04
283.46
0
196.51
1024.59
0
2.57
47.52
15676.8
5500
0
0
75.52
442.5
56,229.86
Magn(mg)
0
24
4.74
47.4
4.74
94.97
45.56
63.72
907.28
DA Plus 10 Page: 16
Nov 05, 2012

Item Name
Broccoli
Water, Tap
Avocado, California
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Item Name
Persimmon
Water, Tap
Water, Tap
Seeds, Chia, Dried
Kale
Banana
Broccoli
Water, Tap
Avocado, California
Tomatoes, Red
Onions, Red, Sliced
Juice, Lime
Lentils, Boiled
Salad, Green
Water, Tap
Yam (Name), Cooked
Banana
Honeydew Melon
Alpha-T(mg)
0.35
0
2.63
0.66
0.01
0.01
0.65
0
0.4
0
0.53
0.12
0.18
7.56
Potas(mg)
155
1010
4.74
334.8
4.74
115.38
598.98
844.88
143.78
4.74
677.77
291.51
82.39
6.01
2191.86
2373.6
1010
14.22
931
422.44
2017.8
13,235.64
Calcium(mg)
21.39
14.22
17.38
12.3
12.59
0.72
112.86
179.4
100
42.66
19.6
5.9
53.1
1,165.04
Zinc(mg)
0
0
0
0.32
0
1.3
0.59
0.35
0.19
0
0.91
0.21
0.09
0
7.54
2.9
0
0
0.28
0.18
0.8
15.66
Iron(mg)
0.33
0
0.82
0.33
0.11
0
19.78
8.69
0.36
0
0.73
0.31
1.5
41.28
Sodium(mg)
0.5
125
14.22
47.4
14.22
4.54
57.62
2.36
15.02
14.22
10.69
6.15
1.72
0.1
11.88
358.8
125
42.66
392
1.18
159.3
1,404.57
Magn(mg)
9.56
4.74
38.77
13.53
5.72
0.41
213.84
151.8
24
14.22
25.2
31.86
88.5
907.28
DA Plus 10 Page: 17
Nov 05, 2012


Item Name
Banana
Meal
Breakfast
Breakfast
Seeds, Chia, Dried

Kale
Lunch
Lunch

Cucumber
Lunch
Lunch
Water, Tap
Water, Tap
Avocado, California
Lunch
Dinner
Dinner
Salad, Green
Lentils, Boiled
Tomatoes, Red
Dinner
Dinner
Dinner
Dinner
Onions, Chopped
Dinner
Juice, Lime
Cocoa Beans with Shell (Cacao con Cascara)
Watermelon
Mango
Dinner
Snacks
Snacks
Snacks
Snacks
Water, Tap
Snacks
Quantity
16 fluid ounce(s)
7 7/8 in. long)
16 fluid ounce(s)
7 7/8 in. long)
1 ounce(s)
2 cup(s) chopped
2 cup(s)
0.5 cup(s) slices
16 fluid ounce(s)
16 fluid ounce(s)
1 item(s) - fruit
without skin and
seeds
10 cup(s)
3 cup(s)
(2 3/5 in.
diameter)
0.5 cup(s) Chopped
0.5 cup(s) chopped
1 teaspoon(s)
16 fluid ounce(s)
1 ounce(s)
5 cup(s) - diced
1 item(s) - fruit
without refuse
32 fluid ounce(s)
Water, Tap
Banana
Breakfast
Lunch
Protein(g)
3
1.29
0
2.57
4.69
4.42
1.72
0.34
0
107.78
Carb(g)
37
26.95
0
53.9
11.94
13.41
2.18
1.89
0
474.3
Item Name
Banana
Water, Tap
Banana
Seeds, Chia, Dried
Kale
Cucumber
Water, Tap
Wt(g)
484
118
Kcal(kcal)
160
105.02
474
236
0
210.04
28.35
134
137.78
67
60
52
13.8
7.8
474
474
133.68
0
0
223.25
1380
594
123
220.8
689.04
22.14
74.5
23.09
80
32
5.13
484
28.35
760
207
1.28
160
172.65
228
124.2
948
7,352.01
Fat(g)
1
0.39
0
0.78
8.71
0.94
0.23
0.06
0
52.74
0
2,597.9
Sat Fat(g)
0
0.13
0
0.26
0.94
0.12
0.04
0.02
0
12.87
DA Plus 10 Page: 18
Nov 05, 2012

Item Name
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Water, Tap
Item Name
Banana
Water, Tap
Banana
Seeds, Chia, Dried
Kale
Cucumber
Water, Tap
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Water, Tap
Item Name
Banana
Water, Tap
Banana
Seeds, Chia, Dried
Kale
Protein(g)
0
2.62
17.25
53.58
1.08
0.74
0.88
0.02
3
4.25
4.64
1.7
0
107.78
Mono Fat(g)
0
0.04
0
0.08
0.65
0.07
0.01
0
0
0
13.1
0.06
0.38
0.04
0
0.01
0
0
5.39
0.28
0.29
0
20.39
Omega-6(g)
0
0.05
0
0.11
1.65
0.18
5.65
Carb(g)
0
11.55
44.44
119.57
4.78
4.49
7.47
0.43
37
8.9
57.38
31.01
0
474.3
Poly Fat(g)
0
0.09
0
0.17
6.71
0.45
0.1
0.02
0
0
2.43
0.47
1.04
0.1
0.05
0.01
0
0
0.28
0.38
0.15
0
12.45
Omega-3(g)
0
0.03
0
0.06
5.05
0.24
5.99
Fat(g)
0
20.6
0.97
2.26
0.25
0.22
0.08
0
1
13.32
1.14
0.79
0
52.74
Trans Fat(g)
0
0
0
0
0.04
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.04
Diet Fiber(g)
0
3.07
0
6.14
9.75
2.68
121.41
Sat Fat(g)
0
2.84
0.14
0.31
0.03
0.02
0.03
0
0
7.66
0.12
0.19
0
12.87
Chol(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sugar(g)
39
14.43
0
28.86
0
2.95
241.6
DA Plus 10 Page: 19
Nov 05, 2012

Item Name
Cucumber
Water, Tap
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Water, Tap
Item Name
Banana
Water, Tap
Banana
Seeds, Chia, Dried
Kale
Cucumber
Water, Tap
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Water, Tap
Item Name
Banana
Water, Tap
Omega-6(g)
0.02
0.01
0
0
2.24
0
0.81
0.1
0.03
0.01
0
0
0
0.38
0.04
0
5.65
Water(L)
0
0.09
0.47
0.18
0
0.11
0.05
0.05
0.47
0.47
0.1
1.32
0.41
0.12
0.07
0.07
0
0
0
0.7
0.17
0.95
5.81
Niacin(mg)
0.8
0.78
0
29.87
Omega-3(g)
0.08
0
0
0
0.17
0
0.22
0
0.02
0
0
0
0
0
0.11
0
5.99
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.08
0.43
0
5.7
Diet Fiber(g)
1.32
0.26
0
0
9.09
29.81
46.93
1.48
1.56
1.36
0.02
0
1.59
3.04
3.31
0
121.41
Thiamin(mg)
0.22
0.04
0
0.07
0.18
0.15
0.05
0.01
0
0
0.1
0.41
1
0.05
0.04
0.04
0
0.22
0.03
0.25
0.06
0
2.92
Vit B12(g)
0
0
0
0
Sugar(g)
0.25
0.87
0
0
0.4
19.91
10.69
3.23
3.13
3.39
0.09
39
0
47.12
28.28
0
241.6
Ribo(mg)
0.07
0.09
0
0.17
0.05
0.17
0.11
0.02
0
0
0.19
0.69
0.43
0.02
0.06
0.02
0
0.07
0.03
0.16
0.08
0
2.44
Fol (DFE)(g)
80
23.6
0
2,274.66
DA Plus 10 Page: 20
Nov 05, 2012

Item Name
Banana
Seeds, Chia, Dried
Kale
Cucumber
Water, Tap
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Water, Tap
Item Name
Banana
Water, Tap
Banana
Seeds, Chia, Dried
Kale
Cucumber
Water, Tap
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Water, Tap
Niacin(mg)
1.57
2.5
1.34
0.43
0.05
0
0
2.56
7.59
6.3
0.73
0.73
0.09
0
0.8
0.85
1.35
1.38
0
29.87
Vit C(mg)
132
10.27
0
20.53
0.45
160.8
16.86
1.46
0
0
11.76
320.16
8.91
16.85
95.14
5.92
1.54
132
0
61.56
75.35
0
1,071.56
Vit B6(mg)
0.87
0.2
0.36
0.12
0.02
0
0
0.38
1.1
1.06
0.1
0.22
0.1
0
0.08
0
0.34
0.25
0
5.7
Vit D (ug)(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B12(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit A (RAE)(g)
275
3.54
0
7.08
0
1030.46
281.4
2.6
0
0
9.36
786.6
0
51.66
116.96
0
0.1
275
0
212.8
111.78
0
3,164.34
Fol (DFE)(g)
47.2
0
38.86
116.4
3.64
0
0
118.98
510.6
1075.14
18.45
34.27
15.2
0.51
80
0
22.8
89.01
0
2,274.66
Vit A (IU)(IU)
5500
75.52
0
151.04
15.31
20603.84
5626.2
54.6
0
0
196.51
15676.8
47.52
1024.59
2332.59
1.6
2.57
5500
0
4324.4
2239.74
0
63,372.83
DA Plus 10 Page: 21
Nov 05, 2012

Item Name
Banana
Water, Tap
Banana
Seeds, Chia, Dried
Kale
Cucumber
Water, Tap
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Water, Tap
Item Name
Banana
Water, Tap
Banana
Seeds, Chia, Dried
Kale
Cucumber
Water, Tap
Water, Tap
Avocado, California
Salad, Green
Lentils, Boiled
Tomatoes, Red
Onions, Chopped
Juice, Lime
Watermelon
Mango
Alpha-T(mg)
0.4
0.12
0
0.24
0.14
0
1.22
0.02
0
0
2.63
0
0.65
0.66
1.18
0.02
0.01
0.4
0
0.38
1.86
0
9.93
Potas(mg)
1010
422.44
4.74
844.88
115.38
598.98
334.8
76.44
4.74
4.74
677.77
2373.6
2191.86
291.51
157.2
116.8
6.01
1010
235.3
851.2
347.76
11,685.63
Calcium(mg)
100
5.9
14.22
11.8
178.89
180.9
59.4
8.32
14.22
14.22
17.38
179.4
112.86
12.3
5.22
18.4
0.72
100
37.99
53.2
22.77
28.44
1,176.54
Zinc(mg)
0
0.18
0
0.35
1.3
0.59
0.32
0.1
0
0
0.91
2.9
7.54
0.21
0.19
0.14
0
0
0
0.76
0.19
15.67
Iron(mg)
0.36
0.31
0
0.61
2.19
2.28
1.63
0.15
0
0
0.82
8.69
19.78
0.33
0.32
0.17
0
0.36
0.28
1.82
0.33
0
40.43
Sodium(mg)
125
1.18
14.22
2.36
4.54
57.62
47.4
1.04
14.22
14.22
10.69
358.8
11.88
6.15
2.98
3.2
0.1
125
1.13
7.6
2.07
839.85
Magn(mg)
24
31.86
4.74
63.72
94.97
45.56
47.4
6.76
4.74
4.74
38.77
151.8
213.84
13.53
8.94
8
0.41
24
87.6
76
20.7
9.48
981.56
DA Plus 10 Page: 22
Nov 05, 2012

Item Name
Water, Tap
Potas(mg)
9.48
11,685.63
Zinc(mg)
0
15.67
Sodium(mg)
28.44
839.85
DA Plus 10 Page: 23
Nov 05, 2012

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 02, 2012
3352
1975
1377
Nov 03, 2012
2593
1975
618
Nov 04, 2012
2598
1975
623
Total:
8543
5925
2618
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2544
2848
1975
873
DA Plus 10 Page: 24

Maldonado A WB4

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Nov 05, 2012

Arturo Maldonado, artmaldo1023@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 05, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

281.0 - 406.0 476.2 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 05, 2012

Nov 05, 2012

3.5 cup eq.

13.5 cup eq.

2.0 cup eq.

11.3 cup eq.

3.0 cup eq.

6.5 oz. eq.

18.6 oz. eq.

Your results are based on a 2544 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

*MyPlate contains recommendations only for calorie levels up to 3,200

Nov 05, 2012

Intake Spreadsheet for Nov 02, 2012

Spinach, Chopped, Raw

Seeds, Chia, Dried

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 03, 2012

JAMBA JUICE Orange/Carrot Juice

Onions, Red, Sliced

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 04, 2012

Seeds, Chia, Dried

Spinach, Chopped, Raw

Pepper, Bell or Sweet, Red

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 02, 2012

Nov 03, 2012

Nov 04, 2012

Daily Caloric Summary