HodgesJ WB4

Nov 07, 2012
joseph hodges, josephhodges1993@yahoo.com

Profile: Main Profile, 3 Day Average
Profile
Active Profile:
Height:
Weight:
Age:
BMI:
Gender:
Activity Level:
Smoker:
Strict Vegetarian/Vegan:
DRI Goals
Main Profile
5 ft. 8 inches
160.0 lbs.
19 years
24.3
Male
Active
No
No
Nutrient
DRI
Energy
Kilocalories
Protein
Carbohydrate
Fat, Total
3084 kcal
58.06 g
337.0 - 487.0 g
66.0 - 116.0 g
Daily requirement based on grams per kilogram of body weight

No recommendation
Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
< 30 g
*
*
*
< 300 mg
Less than 10% of calories

No recommendation
No recommendation
No recommendation
Less than 300mg recommended
Essential Fatty Acids

Omega-6 Linoleic
Omega-3 Linolenic
17 g
1.6 g
Carbohydrates
Dietary Fiber, Total
Sugar, Total
38 g
*
No recommendation
3.7 L
*
No recommendation
Other
Water
Alcohol
Vitamins
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate (DFE)
Vitamin C
Vitamin D (ug)
Vitamin A (RAE)
Vitamin A (IU)
Alpha-Tocopherol
1.2 mg
1.3 mg
16 mg
1.3 mg
2.4 g
400 g
90 mg
15 g
900 g
3000 IU
15 mg
DRI Adequate Intake
Minerals
Calcium
Iron
Magnesium
Potassium
Zinc
Sodium
1000 mg
8 mg
400 mg
4700 mg
11 mg
1500 mg
DRI Adequate Intake
DRI Adequate Intake

DRI Adequate Intake
Nov 07, 2012

Macronutrient Ranges for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Carbs
45%-65%
Protein
10%-35%
Fats
20%-35%
Alcohol
0%
Recommende
d
1,388-2,005 44%
kCal
308-1,079
25%
kCal
617-1,079
33%
kCal
0 kCal
0%
Yours
1,349 kCal
755 kCal
1,017 kCal
0 kCal
Nov 07, 2012

Fat Breakdown for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Source of Fat
* Transfat data is not yet reported by all sources and therefore may be
under-represented.
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
8%
12%
8%
0%
5%
Nov 07, 2012

Intake vs. Goals for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Nutrient
DRI
Intake
Kilocalories
3084 kcal
3,076.16 kcal
100%
Protein
Carbohydrate
Fat, Total
58.06 g
337.0 - 487.0 g
66.0 - 116.0 g
188.63 g
337.26 g
112.96 g
325%
Saturated Fat
< 30 g
26.37 g
88%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
41.3 g
26.9 g
0g
284.97 mg
95%
Omega-6 Linoleic
17 g
23.69 g
139%
Omega-3 Linolenic
1.6 g
1.54 g
96%
Dietary Fiber, Total
38 g
46.23 g
122%
Sugar, Total
61.02 g
Water
3.7 L
3.42 L
Alcohol
0g
Thiamin
1.2 mg
3.07 mg
256%
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate (DFE)
Vitamin C
Vitamin D (ug)
Vitamin A (RAE)
Vitamin A (IU)
Alpha-Tocopherol
1.3 mg
16 mg
1.3 mg
2.4 g
400 g
90 mg
15 g
900 g
3000 IU
15 mg
2.74 mg
52.08 mg
3.45 mg
4.98 g
707.72 g
71.53 mg
5.97 g
212.98 g
4,331.89 IU
24.26 mg
210%
326%
265%
207%
177%
79%
40%
24%
144%
162%
Calcium
1000 mg
1,058.23 mg
106%
Iron
Magnesium
Potassium
Zinc
Sodium
8 mg
400 mg
4700 mg
11 mg
1500 mg
28.01 mg
838.56 mg
4,211.58 mg
21.08 mg
3,326.71 mg
350%
210%
90%
192%
222%
Energy
Fat
Essential Fatty Acids

Carbohydrates
Other
92%
Vitamins
Minerals
Nov 07, 2012

MyPlate Analysis for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
14.1 oz. eq.
% Goal
141.1%
Vegetables
4.0 cup eq.
tips
0.9 cup eq.
23.2%
Fruits
2.5 cup eq.
tips
0 cup eq.
0%
Dairy
3.0 cup eq.
tips
0.1 cup eq.
2.2%
Protein Foods
7.0 oz. eq.
tips
7.6 oz. eq.
109%
223
34.4%
Empty Calories 648.0

Your results are based on a 3084 calorie pattern.
Make Half Your Grains Whole! Aim for at least 5.0 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 11.0 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.
Nov 07, 2012

Intake Spreadsheet for Nov 02, 2012
Item Name
Water, Tap
CYTOSPORT MUSCLE
MILK, All Flavors, Dry
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Peanut Butter, Smooth
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Bread, French, Whole
Wheat
Pasta, Spaghetti, Whole
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Meal
Breakfast
Breakfast
Quantity
Wt(g)
16 fluid ounce(s)
474
1 serving(s) - 1 serving is 75
2 scoops
Kcal(kcal)
0
350
Breakfast
Breakfast
Breakfast
118 gram(s)
34.5 gram(s)
4 slice(s)
118
34.5
100
105.02
205.27
306
Breakfast
Lunch
Lunch
Lunch
Lunch
2 tablespoon(s)
20 fluid ounce(s)
113.4 gram(s)
97.5 gram(s)
0.5 cup(s)
32
592.5
113.4
97.5
90
188.16
0
171.23
108.22
19.8
Dinner
Dinner
Dinner
28 fluid ounce(s)
113.4 gram(s)
2 serving(s)
829.5
113.33
245.75
0
145.07
438.49
Dinner
3 cup(s)
420
520.8
Snacks
Snacks
Snacks
16 fluid ounce(s)
1 cup(s)
36.5 gram(s)
474
182
36.5
4,027.98
0
416.78
213.52
3,188.38
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Protein(g)
0
32
Carb(g)
0
12
Fat(g)
0
18
Sat Fat(g)
0
8
1.29
7.27
16.27
26.95
7.31
51.16
0.39
17.96
4.07
0.13
1.39
0.92
8.03
0
32.86
2.52
2.16
6.26
0
0
22.39
3.7
16.12
0
3.44
0.88
0.2
3.36
0
0.96
0.18
0.04
0
26.77
17.65
0
0
91.39
0
3.37
2.48
0
0.9
0.4
22.39
111.47
2.27
0.42
0
29.48
8.64
207.32
0
2.57
7.85
343.05
0
31.5
18.13
118.8
0
5.66
2.52
24.88
Poly Fat(g)
0
0
Trans Fat(g)
0
0
Chol(mg)
0
5
Item Name
Mono Fat(g)
Water, Tap
0
CYTOSPORT MUSCLE 0
Mix
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Mono Fat(g)
0
0
Poly Fat(g)
0
0
Trans Fat(g)
0
0
Chol(mg)
0
5
0.04
11.17
1.97
0.09
4.48
0.74
0
0
0
0
0
0
7.75
0
1.17
0.32
0
4.53
0
0.75
0.31
0.09
0
0
0
0
0
0
0
87.32
0
0
0
0.89
0.39
0
1.26
0.95
0
0
0
0
47.6
0
0.31
0.89
0
8.64
8.99
41.64
0
14.94
5.73
34.77
0
0
0
0
0
100.1
0
240.02
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Omega-6(g)
0
0
Omega-3(g)
0
0
Diet Fiber(g)
0
0
Sugar(g)
0
6
0.05
4.48
0.71
0.03
0
0.03
3.07
3.76
9.2
14.43
1.7
5.77
4.51
0
0.57
0.3
0.07
0.02
0
0.02
0.01
0.03
1.92
0
0
1.75
1.8
2.95
0
0
0.34
1.17
0
0.06
0.9
0
0.08
0.05
0
0
12.61
0
0
0.48
0.85
0.04
18.9
3.36
0
13.07
5.73
31.3
0
1.62
0
1.95
0
0.73
2.92
56.66
0
0.98
1.53
38.71
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Water(L)
0.47
0
Alcohol(g)
0
0
Thiamin(mg)
0
0.5
Ribo(mg)
0
0.56
0.09
0
0.02
0
0
0
0.04
0.03
0.38
0.09
0.33
0.28
0
0.59
0.08
0.07
0.08
0
0
0
0
0
0.02
0
0
0.09
0.15
0.03
0
0.13
0.02
0.13
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Water(L)
0.47
0
Alcohol(g)
0
0
Thiamin(mg)
0
0.5
Ribo(mg)
0
0.56
0.83
0.08
0.13
0
0
0
0
0.01
1.01
0
0.05
0.49
0.28
0.45
0.19
0.47
0.12
0
3.33
0
0
0
0
0
0.06
0.16
2.89
0
0.2
0.04
2.54
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Niacin(mg)
0
6.6
Vit B6(mg)
0
0.66
Vit B12(g)
0
1.98
Fol (DFE)(g)
0
0
0.78
1.23
5.73
0.43
0.04
0.24
0
0
0
23.6
18.28
52
4.29
0
9.6
1.49
0.98
0.17
0
0.37
0.14
0.07
0
0
0.26
0
0
23.68
0
3.4
3.9
134.1
0
6.57
9.52
0
0.25
0.36
0
1.33
0
0
2.27
208.44
2.97
0.33
21
0
6.61
4.94
61.31
0
0.49
0.09
3.66
0
0.31
0
3.88
0
25.48
52.92
569.08
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Vit C(mg)
0
19.8
Vit D (ug)(g)
0
3.3
Vit A (RAE)(g)
0
0
Vit A (IU)(IU)
0
1650
10.27
0
0
0
0
0
3.54
0
0
75.52
0.34
4
0
0
0
0
6.93
0
0
0.11
0
0
0
0
6.8
0
45
0
0
21.55
0
905.4
0
0
0.01
0
2.27
0
0
6.8
0
0
22.67
8.78
12.6
0
1.46
0
0
0
52.78
0
200.6
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 2
Total
Vit C(mg)
0
19.8
Vit D (ug)(g)
0
3.3
Vit A (RAE)(g)
0
0
Vit A (IU)(IU)
0
1650
0
38.46
0
5.68
0
114.92
0
2,901.46
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Alpha-T(mg)
0
0
Calcium(mg)
14.22
330
Iron(mg)
0
5.94
Magn(mg)
4.74
132
0.12
8.21
0.63
5.9
92.11
130
0.31
1.32
2.96
31.86
96.94
99
2.88
0
0.31
0.03
1.35
13.76
17.78
14.74
9.75
20.7
0.6
0
1
0.41
0.82
49.28
5.92
27.22
41.92
12.6
0
0.96
0.88
24.89
15.87
40.19
0
1.1
5.07
8.29
37.4
135.57
1.26
63
4.45
126
0
2.04
2.53
21.19
14.22
38.22
19.71
865.06
0
1.47
0.82
26.27
4.74
27.3
64.24
905.03
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 1
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 8
Superfood 7
Asparagus, Boiled,
Drained
Water, Tap
Superfood 10
Wheat
Wheat, Cooked
Water, Tap
Chicken Salad
Superfood 2
Total
Potas(mg)
4.74
850
Zinc(mg)
0
4.95
Sodium(mg)
14.22
580
422.44
245.64
326
0.18
1.14
2.15
1.18
1.03
583
207.68
5.92
212.06
41.92
201.6
0.93
0
1.1
0.61
0.54
146.88
17.78
71.44
4.88
12.6
8.29
268.6
428.58
0
0.54
3.17
24.89
427.27
10.27
184.8
3.4
12.6
4.74
318.5
240.17
3,971.7
0
2.22
1.21
22.14
14.22
287.56
2.19
2,212
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Bagel, Plain, Enriched,
Toasted
Total
Meal
Breakfast
Breakfast
Quantity
Wt(g)
16 fluid ounce(s)
474
2 scoops
Kcal(kcal)
0
350
Breakfast
Breakfast
Breakfast
118 gram(s)
61 gram(s)
2 slice(s)
118
61
50
105.02
298.29
153
Lunch
Lunch
Lunch
20 fluid ounce(s)
182 gram(s)
1 cup(s)
592.5
182
108
0
94.64
168.48
Lunch
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
125
829.5
150
85.05
45.5
592.5
48.5
132
138.75
0
166.5
154.79
15.47
0
288.57
380.16
Snacks
125 gram(s)
28 fluid ounce(s)
150 gram(s)
85.05 gram(s)
0.5 cup(s) - Chopped
20 fluid ounce(s)
48.5 gram(s)
2 item(s) - 3.5 in.
diameter
2 tablespoon(s)
32
3,700.55
188.16
2,501.83
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Total
Protein(g)
0
32
Carb(g)
0
12
Fat(g)
0
18
Sat Fat(g)
0
8
1.29
9.06
8.14
26.95
32.48
25.58
0.39
14.68
2.04
0.13
2.48
0.46
0
0.47
5.05
0
25.13
6.73
0
0.31
13.92
0
0.05
2.57
3.23
0
3.87
21.64
1.28
0
10.21
14.7
28.7
0
34.44
0
3.02
0
10.28
75.39
1.12
0
1.35
6.91
0.17
0
25.24
2.27
0.23
0
0.27
1.07
0.02
0
1.95
0.37
8.03
118.97
6.26
286.96
16.12
102.53
3.36
20.96
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Mono Fat(g)
0
0
Poly Fat(g)
0
0
Trans Fat(g)
0
0
Chol(mg)
0
5
0.04
5.81
0.99
0.09
5.62
0.37
0
0
0
0
0
0
0
0.01
9.09
0
0.09
1.62
0
0
0
0
0
39.96
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Total
Mono Fat(g)
0
0
Poly Fat(g)
0
0
Trans Fat(g)
0
0
Chol(mg)
0
5
0.41
0
0.49
2.29
0.01
0
15.71
0.55
0.4
0
0.48
2.77
0.02
0
6.3
1.25
0
0
0
0
0
0
0
0
0
0
0
60.38
0
0
0
0
7.75
43.15
4.53
23.55
0
0
0
105.34
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Total
Omega-6(g)
0
0
Omega-3(g)
0
0
Diet Fiber(g)
0
0
Sugar(g)
0
6
0.05
5.24
0.35
0.03
0.38
0.02
3.07
5.49
4.6
14.43
12.2
2.88
0
0.08
1.33
0
0.02
0.19
0
4.37
1.62
0
18.91
1.37
0.39
0
0.46
0.19
0.01
0
6.3
1.1
0.02
0
0.02
0.32
0.01
0
0
0.15
2.25
0
2.7
0
1.18
0
5.29
3.43
0.44
0
0.53
0
0.77
0
2.39
7.68
4.51
20.01
0.02
1.18
1.92
35.92
2.95
70.56
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Water(L)
0.47
0
Alcohol(g)
0
0
Thiamin(mg)
0
0.5
Ribo(mg)
0
0.56
0.09
0
0.01
0
0
0
0.04
0.45
0.19
0.09
0.18
0.14
0.59
0.16
0.08
0
0
0
0
0.03
0
0
0.05
0.14
0.09
0.83
0.11
0.05
0.04
0.59
0
0.04
0
0
0
0
0
0
0
0
0.12
0
0.14
0.23
0.03
0
0.04
0.79
0.03
0
0.04
0.41
0.05
0
0.47
0.36
0.02
0.03
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Total
Water(L)
0.47
0
Alcohol(g)
0
0
Thiamin(mg)
0
0.5
Ribo(mg)
0
0.56
3.16
2.59
2.55
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Total
Niacin(mg)
0
6.6
Vit B6(mg)
0
0.66
Vit B12(g)
0
1.98
Fol (DFE)(g)
0
0
0.78
1.31
2.87
0.43
0.18
0.12
0
0
0
23.6
50.02
26
0
0.17
1.25
0
0.08
0
0
0
0.23
0
5.46
111.24
1.91
0
2.29
8.57
0.29
0
1.72
5.78
0.18
0
0.22
0.8
0.08
0
0.06
0.09
0
0
0
2.59
0
0
0
0
5
0
6
24.66
28.67
0
25.7
267.96
4.29
37.82
0.17
3.07
0
4.8
23.68
597.99
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Total
Vit C(mg)
0
19.8
Vit D (ug)(g)
0
3.3
Vit A (RAE)(g)
0
0
Vit A (IU)(IU)
0
1650
10.27
0.73
0
0
0
0
3.54
0.61
0
75.52
11.59
2
0
8.37
18.9
0
0
0
0
5.46
218.16
0
98.28
1891.74
0
0
0
0
40.59
0
0
0
0
0
0
0
0
0
0
0
0
0
0
11.06
14.1
0
0
0
0
0
0
37.42
283.46
0
0.48
0
0
98.66
0
3.3
0
252.93
0
4,050.5
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Alpha-T(mg)
0
0
Calcium(mg)
14.22
330
Iron(mg)
0
5.94
Magn(mg)
4.74
132
0.12
6.78
0.31
5.9
47.58
65
0.31
2.58
1.48
31.86
106.75
49.5
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Total
Alpha-T(mg)
0
0
Calcium(mg)
14.22
330
Iron(mg)
0
5.94
Magn(mg)
4.74
132
0
0.33
1.93
17.78
10.92
87.48
0
0.22
1.34
5.92
9.1
17.28
0.04
0
0.04
0
0.35
0
11.54
0.16
12.5
24.89
15
12.76
21.39
17.78
129.49
130.68
0.53
0
0.63
0.88
0.33
0
1.86
5.94
53.75
8.29
64.5
31.47
9.56
5.92
136.28
31.68
2.88
24.49
13.76
957.11
0.6
22.62
49.28
747.89
Item Name
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Superfood 6
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 5
Salad, Caesar, with
Dressing
Superfood 7
Water, Tap
Superfood 7
Superfood 9
Broccoli
Water, Tap
Superfood 1
Toasted
Total
Potas(mg)
4.74
850
Zinc(mg)
0
4.95
Sodium(mg)
14.22
580
422.44
329.4
163
0.18
2.46
1.08
1.18
15.25
291.5
5.92
194.74
222.48
0
0.07
0.54
17.78
1.82
254.88
53.75
8.29
64.5
534.11
143.78
5.92
345.32
112.2
0.79
0
0.95
0.7
0.19
0
1.6
1.72
6.25
24.89
7.5
47.63
15.02
17.78
1.45
633.6
207.68
3,668.28
0.93
16.14
146.88
2,077.61
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Spaghetti, with Meat
Sauce
Total
Meal
Breakfast
Breakfast
Breakfast
Quantity
Wt(g)
34.5 gram(s)
34.5
16 fluid ounce(s)
474
2 scoops
Kcal(kcal)
205.27
0
350
Breakfast
Breakfast
118 gram(s)
2 slice(s)
118
50
105.02
153
Lunch
Lunch
Lunch
Lunch
20 fluid ounce(s)
97.5 gram(s)
113.4 gram(s)
0.5 cup(s)
592.5
97.5
113.4
90
0
108.22
171.23
19.8
Dinner
Dinner
Dinner
113.4 gram(s)
28 fluid ounce(s)
2 serving(s)
113.33
829.5
245.75
145.07
0
438.49
Dinner

4 oz (about 8 shrimp)
24 fluid ounce(s)
711
61 gram(s)
61
170.1 gram(s)
170
3.5 cup(s)
868
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Protein(g)
7.27
0
32
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Snacks
Snacks
Snacks
Snacks
220
0
298.29
100
1223.88
4,869.48
3,538.28
Carb(g)
7.31
0
12
Fat(g)
17.96
0
18
Sat Fat(g)
1.39
0
8
1.29
8.14
26.95
25.58
0.39
2.04
0.13
0.46
0
2.52
32.86
2.16
0
22.39
0
3.7
0
0.88
3.44
0.2
0
0.18
0.96
0.04
26.77
0
17.65
0
0
91.39
3.37
0
2.48
0.9
0
0.4
24
0
9.06
18
57.9
0
32.48
7
144.96
0
14.68
0
45.14
0
2.48
0
13.32
239.6
381.76
117.55
33.27
Mono Fat(g)
11.17
0
0
Poly Fat(g)
4.48
0
0
Trans Fat(g)
0
0
0
Chol(mg)
0
0
5
0.04
0.99
0.09
0.37
0
0
0
0
Item Name
Superfood 1
Water, Tap
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Mono Fat(g)
11.17
0
Poly Fat(g)
4.48
0
Trans Fat(g)
0
0
Chol(mg)
0
0
0
0.32
1.17
0
0
0.31
0.75
0.09
0
0
0
0
0
0
87.32
0
0.89
0
0.39
1.26
0
0.95
0
0
0
47.6
0
0
170
0
5.81
0
18.36
0
5.62
0
8.45
0
0
0
0
0
0
0
199.64
39.13
22.38
509.56
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Omega-6(g)
4.48
0
0
Omega-3(g)
0
0
0
Diet Fiber(g)
3.76
0
0
Sugar(g)
1.7
0
6
0.05
0.35
0.03
0.02
3.07
4.6
14.43
2.88
0
0.3
0.57
0.07
0
0.01
0.02
0.03
0
1.75
0
1.8
0
0.34
0
1.17
0.06
0
0.9
0.08
0
0.05
0
0
12.61
0
0
0.48
0.27
0
5.24
0
7.73
0
0.38
0
0.6
0
5.49
0
13.02
0
12.2
7
25.61
19.75
1.49
46.1
73.81
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Water(L)
0
0.47
0
Alcohol(g)
0
0
0
Thiamin(mg)
0.03
0
0.5
Ribo(mg)
0.33
0
0.56
0.09
0.01
0
0
0.04
0.19
0.09
0.14
0.59
0.07
0.08
0.08
0
0
0
0
0
0.09
0
0.15
0
0.02
0.13
0.13
0.08
0.83
0.13
0
0
0
0.01
0
1.01
0.05
0
0.49
Item Name
Superfood 1
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Water(L)
0
0.47
Alcohol(g)
0
0
Thiamin(mg)
0.03
0
Ribo(mg)
0.33
0
0.71
0
0
0.61
0
0
0
0
0
0.45
0
1.27
0
0.18
0
0.99
3.76
3.72
3.11
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Niacin(mg)
1.23
0
6.6
Vit B6(mg)
0.04
0
0.66
Vit B12(g)
0
0
1.98
Fol (DFE)(g)
18.28
0
0
0.78
2.87
0.43
0.12
0
0
23.6
26
0
1.49
9.6
0.98
0
0.14
0.37
0.07
0
0
0.26
0
0
3.9
3.4
134.1
6.57
0
9.52
0.25
0
0.36
1.33
0
0
2.27
0
208.44
0
1.31
0
16.17
0
0.18
0
0.98
0
0
0
2.69
0
50.02
0
486.08
57.12
3.61
6.26
956.09
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Vit C(mg)
0
0
19.8
Vit D (ug)(g)
0
0
3.3
Vit A (RAE)(g)
0
0
0
Vit A (IU)(IU)
0.34
0
1650
10.27
0
0
0
3.54
0
75.52
2
0
0
0
6.93
0
0
0.11
0
0
0
6.8
45
0
0
21.55
905.4
0
0
0.01
2.27
0
0
6.8
0
0
22.67
0
8.78
2.4
3.25
400
0
0.73
0
37.32
0
0
0
0
0
0.61
0
208.32
0
11.59
0
2945.86
77.46
8.93
271.07
6,043.71
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Alpha-T(mg)
8.21
0
0
Calcium(mg)
92.11
14.22
330
Iron(mg)
1.32
0
5.94
Magn(mg)
96.94
4.74
132
0.12
0.31
5.9
65
0.31
1.48
31.86
49.5
0
0.03
0.31
1.35
17.78
9.75
14.74
20.7
0
0.41
1
0.82
5.92
41.92
27.22
12.6
0.96
0
0.88
15.87
24.89
40.19
1.1
0
5.07
37.4
8.29
135.57
120
2.88
0
6.78
0
8.16
21.33
47.58
200
312.48
0
2.58
0
12.24
7.11
106.75
0
164.92
27.1
1,352.54
35.14
862.75
Item Name
Superfood 1
Water, Tap
CYTOSPORT MUSCLE
Mix
Superfood 4
Bread, Whole Wheat,
Toasted
Water, Tap
Superfood 7
Superfood 8
Asparagus, Boiled,
Drained
Superfood 10
Water, Tap
Wheat
SEAPAK Shrimp,
Alfredo & Sauce
Water, Tap
Superfood 6
Superfood 3
Sauce
Total
Potas(mg)
245.64
4.74
850
Zinc(mg)
1.14
0
4.95
Sodium(mg)
1.03
14.22
580
422.44
163
0.18
1.08
1.18
291.5
5.92
41.92
212.06
201.6
0
0.61
1.1
0.54
17.78
4.88
71.44
12.6
268.6
8.29
428.58
0.54
0
3.17
427.27
24.89
10.27
940
7.11
329.4
0
1805.44
0
2.46
0
9.2
21.33
15.25
80
3176.88
4,994.76
24.96
5,690.51
Nov 07, 2012

Energy Balance for Nov 02, 2012, Nov 03, 2012, Nov 04, 2012
Date
Nov 02, 2012
Nov 03, 2012
Nov 04, 2012
Total:
kCal Consumed
3188
2501
3537
9226
kCal Burned
1915
1915
1915
5745
Net kCal
1273
586
1622
3481
kCal
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
3084
3075
1915
1160

HodgesJ WB4

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HodgesJ WB4

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Nov 07, 2012

joseph hodges, josephhodges1993@yahoo.com

Daily requirement based on grams per kilogram of body weight

Less than 10% of calories

Essential Fatty Acids

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

Dietary Fiber, Total

Essential Fatty Acids

Nov 07, 2012

4.0 cup eq.

0.9 cup eq.

2.5 cup eq.

3.0 cup eq.

0.1 cup eq.

7.0 oz. eq.

7.6 oz. eq.

Empty Calories 648.0

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 11.0 teaspoons

Nov 07, 2012

Intake Spreadsheet for Nov 02, 2012

Intake Spreadsheet for Nov 03, 2012

Intake Spreadsheet for Nov 04, 2012

2 serving(s) - 1 serving is 226

Nov 07, 2012

Daily Caloric Summary

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