Ralph Lopez

rlopez68@student.mtsac.edu

Printed: 10/29/2013

Combination Report
DRI Report
Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Nutrient Energy Kilocalories Protein 3357.0 kcal 63.50 g Daily requirement based on grams per kilogram of body weight 545.51 - 377.66 g 45%-65% of kilocalories 130.55 - 74.60 g No recommendation Ralph Lopez 5 ft. 9 inches 175 lbs. 51 years 25.8 Male Not Pregnant Very Active no no DRI

Carbohydrate Fat, Total Fat Saturated Fat

< 37.3 g Less than 10% of calories

Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total 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

* No recommendation * No recommendation * No recommendation < 300.0 mg Less than 300.0 mg recommended

14.00 g 1.60 g

30.0 g * No recommendation

3.70 L * No recommendation

1.20 mg 1.30 mg 16.00 mg 1.70 mg 2.40 g 400.00 g 90.00 mg 15.00 g DRI Adequate Intake 900.00 g 3000.00 IU 15.00 mg

Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg DRI Adequate Intake 8.00 mg 420.00 mg 4700.00 mg DRI Adequate Intake 11.00 mg 1300.00 mg DRI Adequate Intake

Macronutrient Ranges
10/29/2013 - 10/29/2013 Calories Actual Recommended

1.6k 1.4k 1.2k 1.0k 800 600 400 200 0.0

Carbs Recommended

Protein

Fat Yours

Alcohol

Carbs Protein Fats Alcohol

45%-65% 10%-35% 20%-35% 0%

1511-2182 kCal 336-1175 kCal 671-1175 kCal 0 kCal

47% 17% 38% 0%

1149 kCal 419 kCal 945 kCal 0 kCal

Fat Breakdown
10/29/2013 - 10/29/2013
0% 25% 50% 75% 100%

Source of Fat Monounsaturated Fat Polyunsaturated Fat Saturated Fat Trans Fatty Acid Unspecified

|
7% 9% 20% 0% 2%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

Intake vs. Goals

10/29/2013 - 10/29/2013
0% 25% 50% 75% 100%

Nutrient

DRI

Intake

Energy Kilocalories Protein Carbohydrate 3357.0 kcal 63.50 g 545.51 377.66 g 2469.91 kcal 104.67 g 287.25 g
53% 76%

74% 165%

Fat, Total

130.55 74.60 g

105.03 g
80%

141%

Fat Saturated Fat Monounsaturated Fat < 37.3 g No suggestion 55.84 g 19.26 g
150%

Polyunsaturated Fat Trans Fatty Acid Cholesterol Essential Fatty Acids Omega-6 Linoleic Omega-3 Linolenic Carbohydrates Dietary Fiber, Total Sugar, Total 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

No suggestion No suggestion < 300.0 mg

23.53 g 0g 147.8 mg
49%

14.00 g 1.60 g

12.05 g 1.95 g

86% 122%

30.0 g No suggestion

27.79 g 138.53 g

93%

3.70 L No suggestion

2.89 L 0g

78%

1.20 mg 1.30 mg 16.00 mg 1.70 mg 2.40 g 400.00 g 90.00 mg 15.00 g 900.00 g 3000.00 IU 15.00 mg

1.88 mg 3.02 mg 28.54 mg 3.2 mg 8.96 g 365.9 g 147.1 mg 2.94 g 230.46 g 1412.5 IU 6.49 mg

156% 232% 178% 188% 373% 91% 163% 20% 26% 47% 43%

Minerals Calcium Iron Magnesium Potassium Zinc Sodium 1000.00 mg 8.00 mg 420.00 mg 4700.00 mg 11.00 mg 1300.00 mg 835.03 mg 13.83 mg 465.32 mg 3803.81 mg 10.71 mg 1268.2 mg
84% 173% 111% 81% 97% 98%

Source Analysis
10/29/2013 - 10/29/2013 Kilocalories
0% 25% 50% 75% 100%

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap

Amount 16 fl. oz. 2 c.

Kilocalories 0 kcal 840 kcal

|
0% 34%

16 fl. oz. 1 c. 6 oz. 1 c. 16 fl. oz. 1 c. 3 T. 1 item 16 fl. oz.

259.2 kcal 82.65 kcal 241.52 kcal 154.35 kcal 0 kcal 29.8 kcal 351.7 kcal 332.76 kcal 0 kcal

10% 3% 10% 6% 0% 1% 14% 13% 0%

Milk, Non Fat Skim or Fat Free Apple, Medium

8 fl. oz. 1 item

83.3 kcal 94.64 kcal

3% 4%

* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.

MyPlate Analysis
10/29/2013 - 10/29/2013 Goal * Grains Vegetables Fruits Dairy Protein Foods Empty Calories 10 oz. eq. 4 cup eq. 2.5 cup eq. 3 cup eq. 7 oz. eq. 648 kcal tips tips tips tips tips tips Actual 9.8 oz. eq. 1 cup eq. 2.3 cup eq. 1 cup eq. 9.7 oz. eq. 722 kcal % Goal 97.7 % 25 % 90 % 33.3 % 138.3 % 111.4 %

Your results are based on a 3357 calorie pattern. Make Half Your Grains Whole! Aim for at least 5 oz. eq. whole grains. Vary Your Veggies! Aim for this much every week: Dark Green Vegetables = 3 cups weekly Orange Vegetables = 2 cups weekly Dry Beans & Peas = 3 cups weekly Starchy Vegetables = 3 cups weekly Other Vegetables = 6.5 cups weekly Oils: Aim for 11 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.

Intake Spreadsheet
Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total Meal Breakfast Breakfast Quantity 16 fluid ounce(s) 2 cup(s) Wt (g) 474 192 Kcal 0 840

Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Evening Snack

16 fluid ounce(s) 1 cup(s) 6 ounce(s) 1 cup(s) 16 fluid ounce(s) 1 cup(s) 3 tablespoon(s) 1 item(s) 16 fluid ounce(s) 8 fluid ounce(s) 1 item(s)

480 145 170.08 245 474 149 40.8 141 474 245 182 3411.88

259.2 82.65 241.52 154.35 0 29.8 351.7 332.76 0 83.3 94.64 2469.91

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw

Protein (g) 0 20

Carb (g) 0 140

Fat (g) 0 24

Sat Fat (g) 0 14

15.7 1.07 33.74

30.14 21.01 0

8.4 0.48 10.78

0.98 0.04 1.67

Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

5.54 0 1.28 0 18.61 0 8.26 0.47 104.67

24.38 0 6.91 0 27.52 0 12.15 25.13 287.25

3.75 0 0.25 40.8 16.06 0 0.2 0.31 105.03

0.59 0 0.09 35.29 2.99 0 0.14 0.05 55.84

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

Mono Fat (g) 0 6

Poly Fat (g) 0 4

Trans Fat (g) 0 0

Chol (mg) 0 0

1.92 0.07 3.58 0.93 0 0.01 2.37 4.32 0 0.05 0.01 19.26

4.61 0.21 4.32 2.05 0 0.09 0.73 7.42 0 0.01 0.09 23.53

0 0 0 0 0 0 0 0 0 0 0 0

0 0 93.55 0 0 0 0 49.35 0 4.9 0 147.8

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

Omega-6 (g) 0 0

Omega-3 (g) 0 0

Diet Fiber (g) 0 12

Sugar (g) 0 48

2.8 0.13 0.29 1.43 0 0.08 0.73 6.5 0 0 0.08 12.05

0.36 0.08 0.5 0.18 0 0.01 0 0.79 0 0 0.02 1.95

2.88 3.48 0 0.98 0 2.53 0 1.55 0 0 4.37 27.79

19.15 14.44 0 19.26 0 3.58 0 2.72 0 12.47 18.91 138.53

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap

Water (L) 0.47 0

Alcohol (g) 0 0

Thiamin (mg) 0 0.6

Ribo (mg) 0 0.54

0.42 0.12 0.12 0.21 0.47

0 0 0 0 0

0.29 0.05 0.38 0.05 0

0.33 0.06 0.65 0.64 0

Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

0.14 0 0.08 0.47 0.22 0.16 2.89

0 0 0 0 0 0 0

0.08 0 0.27 0 0.11 0.03 1.88

0.04 0 0.27 0 0.45 0.05 3.02

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

Niacin (mg) 0 4.17

Vit B6 (mg) 0 0.4

Vit B12 (g) 0 0.46

Fol (DFE) (g) 0 67.2

2.46 0.61 13.37 1.26 0 0.72 0 5.56 0 0.23 0.17 28.54

0.37 0.08 1.39 0.19 0 0.33 0 0.27 0 0.09 0.07 3.2

0 0 5.41 1.72 0 0 0 0.16 0 1.23 0 8.96

86.4 8.7 42.52 26.95 0 14.9 0 101.52 0 12.25 5.46 365.9

Item Name

Vit C (mg)

Vit D (ug) (g)

Vit A (RAE) (g)

Vit A (IU) (IU)

Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

0 0

0 0

0 0

0 0

0 14.06 0 4.17 0 119.8 0 0.7 0 0 8.37 147.1

0 0 0 0 0 0 0 0 0 2.94 0 2.94

0 4.35 20.41 0 0 26.82 0 23.97 0 149.45 5.46 230.46

14.4 78.3 68.03 7.35 0 551.3 0 95.04 0 499.8 98.28 1412.5

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut

Alpha-T (mg) 0 3.13

Calcium (mg) 14.22 160

Iron (mg) 0 4.32

Magn (mg) 4.74 160

0.53 0.83 0 0.02 0 0.55 0.04

120 8.7 20.41 61.25 14.22 14.9 0

3.07 0.41 1.36 1.18 0 0.51 0.02

120 8.7 49.32 36.75 4.74 14.9 0

Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

1.04 0 0.02 0.33 6.49

97.29 14.22 298.9 10.92 835.03

2.68 0 0.07 0.22 13.83

25.38 4.74 26.95 9.1 465.32

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

Potas (mg) 4.74 880

Zinc (mg) 0 5.2

Sodium (mg) 14.22 100

566.4 111.65 833.41 350.35 4.74 260.75 0 210.09 4.74 382.2 194.74 3803.81

0.58 0.23 1.09 0.83 0 0.19 0 1.48 0 1.03 0.07 10.71

244.8 1.45 74.84 129.85 14.22 4.47 0 565.41 14.22 102.9 1.82 1268.2

Exchanges Spreadsheet
Item Name Meal Quantity Weight Vegetable

Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut

Breakfast Breakfast

16 fluid ounce(s) 2 cup(s)

474 g 192 g

0 0

Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Evening Snack

16 fluid ounce(s) 1 cup(s) 6 ounce(s) 1 cup(s) 16 fluid ounce(s) 1 cup(s) 3 tablespoon(s) 1 item(s) 16 fluid ounce(s) 8 fluid ounce(s) 1 item(s)

480 g 145 g 170.1 g 245 g 474 g 149 g 40.8 g 141 g 474 g 245 g 182 g

0 0 0 0 0 1.2 0 0 0 0 0 1.2

Bread/Starch 0 9.32

Fruit 0 0

Other Carbohydrate 0 0

Milk 0 0

0 0 0 0 0 0 0

0 1.38 0 0 0 0 0

0 0 0 0.5 0 0 0

0 0 0 0 0 0 0

Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

1.8 0 0 0 11.12 Meat/Meat Substitute 0 0

0 0 0 1.58 2.96

0 0 0 0 0.5 Meat-Very Lean 0 0

0 0 0 0 0 MilkSkim 0 0

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total

Fat 0 2.92

0 0 0 0 0 0 0 0 0 0 0 0 Meat-Medium Fat 0 0

0 0 0 0 0 0 8.16 2.04 0 0 0 13.12 MilkWhole 0 0

0 0 0 0 0 0 0 0 0 0 0 0 Meat-High Fat 0 0

0 0 0 0 0 0 0 0 0 0.93 0 0.93 Milk-Low Fat 0 0

Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey

Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free Apple, Medium Total Item Name Water, Tap QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free

0 0 0 0 0 0 0 0 0 0 0 0 Meat-Lean 0 0

0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

2 0 0 1 0 0 0 0 0 0 0 3

0 0 4.39 0 0 0 0 1.93 0 0

Apple, Medium Total

0 6.32

** CAUTION! Recipes and Custom Foods are not included on the Exchanges Spreadsheet, as exchange values for these cannot be calculated.

Activities Spreadsheet

Energy Balance
10/29/2013 - 10/29/2013 Date 10/29/2013 Total: Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss: kCal Consumed 2470 2470 kCal Burned 0 0 Net kCal 2470 2470 kcal 3357 2470 0 2470

Daily Food Log

BREAKFAST Water, Tap 16 fl. oz. 0 kCal

QUAKER Cereal, 100% Natural Granola w/ Oats & Honey Soymilk Blueberries MORNING_SNACK LUNCH Salmon, Atlantic, Wild, Raw Soymilk, Chocolate Water, Tap Pepper, Bell or Sweet, Green Oil, Coconut AFTERNOON_SNACK DINNER Sandwich, Chicken Salad Water, Tap Milk, Non Fat Skim or Fat Free EVENING_SNACK Apple, Medium Total: 2470

2 c. 16 fl. oz. 1 c.

840 kCal 259 kCal 83 kCal

6 oz. 1 c. 16 fl. oz. 1 c. 3 T.

242 kCal 154 kCal 0 kCal 30 kCal 352 kCal

1 item 16 fl. oz. 8 fl. oz.

333 kCal 0 kCal 83 kCal

1 item

95 kCal

Daily Activity Log

You have not recorded any activity entries for this day.