Ceejay4's Nutrients Report 04/14/14 - 04/16/14

Your plan is based on a 2800 Calorie allowance.

Nutrients Target Average Eaten Status
Total Calories 2800 Calories 1118 Calories Under
Protein (g)*** 56 g 85 g OK
Food Sources Tips
1. Beef, raw, steak, top sirloin, boneless, fat not
trimmed
36% of intake 1. Include both plant and animal protein foods in your
healthy eating pattern. Eat seafood in place of meat or
poultry twice a week.
2. Bacon cheeseburger, with mayonnaise or salad
dressing, and tomato and/or catsup, on bun
(Wendy's, Carl's Jr.)
15% of intake 2. Select low-fat or lean meat or poultry as your protein
choices in place of those high in saturated fat (e.g. regular
sausage, hotdogs, bacon, ribs).
3. Shrimp, baked, broiled, or grilled, with vegetable
oil
14% of intake 3. Choose lower fat methods of cooking for protein foods
such as roasting, baking, or grilling.
4. Chicken, breast, boneless, skinless, baked 10% of intake
5. Pasta, whole wheat, with meat sauce 6% of intake
6. Eggs, fried, with butter 5% of intake
7. Broccoli casserole (broccoli, rice, cheese, and
mushroom sauce)
4% of intake
8. Bacon, pork, cooked 3% of intake
9. Eggs, fried, with margarine 2% of intake
10. Potato, mashed, with milk 2% of intake
11. Hamburger bun, white 1% of intake
12. Bread, potato 1% of intake
Protein (% Calories)*** 10 - 35% Calories 31% Calories OK
Food Sources Tips
1. Beef, raw, steak, top sirloin, boneless, fat not
trimmed
36% of intake 1. Include both plant and animal protein foods in your
healthy eating pattern. Eat seafood in place of meat or
poultry twice a week.
2. Bacon cheeseburger, with mayonnaise or salad
dressing, and tomato and/or catsup, on bun
(Wendy's, Carl's Jr.)
15% of intake 2. Select low-fat or lean meat or poultry as your protein
choices in place of those high in saturated fat (e.g. regular
sausage, hotdogs, bacon, ribs).
3. Shrimp, baked, broiled, or grilled, with vegetable
oil
14% of intake 3. Choose lower fat methods of cooking for protein foods
such as roasting, baking, or grilling.
4. Chicken, breast, boneless, skinless, baked 10% of intake
5. Pasta, whole wheat, with meat sauce 6% of intake
6. Eggs, fried, with butter 5% of intake
7. Broccoli casserole (broccoli, rice, cheese, and
mushroom sauce)
4% of intake
8. Bacon, pork, cooked 3% of intake
9. Eggs, fried, with margarine 2% of intake
10. Potato, mashed, with milk 2% of intake
11. Hamburger bun, white 1% of intake
12. Bread, potato 1% of intake
Carbohydrate (g)*** 130 g 70 g Under
Food Sources Tips
1. Pasta, whole wheat, with meat sauce 24% of intake 1. Choose high-fiber carbohydrates from whole grains,
beans and peas, starchy vegetables, and fruits.
2. Bacon cheeseburger, with mayonnaise or salad
dressing, and tomato and/or catsup, on bun
(Wendy's, Carl's Jr.)
24% of intake 2. Limit carbohydrates from refined grains and added
sugars.
3. Potato, mashed, with milk 18% of intake 3. Carbohydrates are either simple (e.g. sugars) or complex
(e.g. starches and fibers). Some sugars are found naturally
in foods (e.g. fructose in fruit), but others are added (e.g.
high fructose corn syrup in sugar-sweetened beverages).
4. Broccoli casserole (broccoli, rice, cheese, and
mushroom sauce)
15% of intake
5. Hamburger bun, white 8% of intake
6. Bread, potato 8% of intake
7. Shrimp, baked, broiled, or grilled, with vegetable
oil
1% of intake
Carbohydrate (% Calories)*** 45 - 65% Calories 25% Calories Under
Food Sources Tips
1. Pasta, whole wheat, with meat sauce 24% of intake 1. Choose high-fiber carbohydrates from whole grains,
beans and peas, starchy vegetables, and fruits.
2. Bacon cheeseburger, with mayonnaise or salad
dressing, and tomato and/or catsup, on bun
(Wendy's, Carl's Jr.)
24% of intake 2. Limit carbohydrates from refined grains and added
sugars.
3. Potato, mashed, with milk 18% of intake 3. Carbohydrates are either simple (e.g. sugars) or complex
(e.g. starches and fibers). Some sugars are found naturally
in foods (e.g. fructose in fruit), but others are added (e.g.
high fructose corn syrup in sugar-sweetened beverages).
4. Broccoli casserole (broccoli, rice, cheese, and
mushroom sauce)
15% of intake
5. Hamburger bun, white 8% of intake
6. Bread, potato 8% of intake
7. Shrimp, baked, broiled, or grilled, with vegetable
oil
1% of intake
Dietary Fiber 38 g 6 g Under
Food Sources Tips
1. Pasta, whole wheat, with meat sauce 46% of intake 1. Use the Nutrition Facts label to choose foods that are a
good or excellent source of dietary fiber.
2. Potato, mashed, with milk 17% of intake 2. Good sources of fiber contain 10-19% of the Daily Value
per serving, and excellent sources contain 20% or more.
3. Bacon cheeseburger, with mayonnaise or salad
dressing, and tomato and/or catsup, on bun
(Wendy's, Carl's Jr.)
15% of intake 3. Eat more beans and peas, other vegetables, fruits, whole
grains, and other foods with naturally occurring fiber.
4. Broccoli casserole (broccoli, rice, cheese, and
mushroom sauce)
14% of intake
5. Bread, potato 4% of intake
6. Hamburger bun, white 4% of intake
Total Sugars No Daily Target or Limit 11 g No Daily Target or Limit
Added Sugars No Daily Target or Limit 4 g No Daily Target or Limit
Total Fat 20 - 35% Calories 43% Calories Over
Saturated Fat < 10% Calories 15% Calories Over
Polyunsaturated Fat No Daily Target or Limit 6% Calories No Daily Target or Limit
Food Sources Tips
1. Bacon cheeseburger, with mayonnaise or salad
dressing, and tomato and/or catsup, on bun
(Wendy's, Carl's Jr.)
31% of intake 1. Examples of food sources include walnuts, flaxseed and
fatty fish, such as salmon, tuna, and Atlantic and Pacific
mackerel.
2. Shrimp, baked, broiled, or grilled, with vegetable
oil
15% of intake 2. Oils that are good sources of polyunsaturated fats
include soybean, corn, and cottonseed oils.
3. Pasta, whole wheat, with meat sauce 12% of intake 3. Choose foods that are rich in polyunsaturated fat to
replace foods with saturated fats.
4. Broccoli casserole (broccoli, rice, cheese, and
mushroom sauce)
9% of intake
5. Beef, raw, steak, top sirloin, boneless, fat not
trimmed
8% of intake
6. Eggs, fried, with butter 7% of intake
7. Eggs, fried, with margarine 6% of intake
8. Bacon, pork, cooked 5% of intake
9. Hamburger bun, white 3% of intake
10. Chicken, breast, boneless, skinless, baked 3% of intake
11. Bread, potato 2% of intake
Monounsaturated Fat No Daily Target or Limit 16% Calories No Daily Target or Limit
Linoleic Acid (g)*** 17 g 6 g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 5% Calories OK
Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.6% Calories OK
Linolenic Acid (g)*** 1.6 g 0.8 g Under
Food Sources Tips
1. Bacon cheeseburger, with mayonnaise or salad
dressing, and tomato and/or catsup, on bun
(Wendy's, Carl's Jr.)
31% of intake 1. Examples of plant-based sources include soybean oil,
canola oil, walnuts, and flaxseed.
2. Beef, raw, steak, top sirloin, boneless, fat not
trimmed
19% of intake 2. Seafood is a good source of linolenic acid, especially
fish that are naturally high in oils such as salmon, tuna,
trout and mackerel.
3. Shrimp, baked, broiled, or grilled, with vegetable
oil
14% of intake linolenic acid is needed for development of the nervous
system. It must come from food sources because the body
cannot make it.
4. Broccoli casserole (broccoli, rice, cheese, and
mushroom sauce)
13% of intake
5. Pasta, whole wheat, with meat sauce 7% of intake
6. Eggs, fried, with margarine 3% of intake
7. Hamburger bun, white 3% of intake
8. Eggs, fried, with butter 2% of intake
9. Bacon, pork, cooked 2% of intake
10. Bread, potato 2% of intake
11. Chicken, breast, boneless, skinless, baked 1% of intake
12. Potato, mashed, with milk 1% of intake
Omega 3 - EPA No Daily Target or Limit 158 mg No Daily Target or Limit
Omega 3 - DHA No Daily Target or Limit 155 mg No Daily Target or Limit
Cholesterol < 300 mg 489 mg Over
Minerals Target Average Eaten Status
Calcium 1000 mg 330 mg Under
Potassium 4700 mg 1394 mg Under
Sodium** < 2300 mg 2109 mg OK
Copper 900 g 788 g Under
Iron 8 mg 9 mg OK
Magnesium 400 mg 136 mg Under
Phosphorus 700 mg 912 mg OK
Selenium 55 g 125 g OK
Zinc 11 mg 11 mg OK
Vitamins Target Average Eaten Status
Vitamin A 900 g RAE 242 g RAE Under
Vitamin B6 1.3 mg 1.5 mg OK
Vitamin B12 2.4 g 4.5 g OK
Vitamin C 90 mg 21 mg Under
Vitamin D 15 g 2 g Under
Vitamin E 15 mg AT 4 mg AT Under
Vitamin K 120 g 54 g Under
Folate 400 g DFE 192 g DFE Under
Thiamin 1.2 mg 0.7 mg Under
Riboflavin 1.3 mg 0.9 mg Under
Niacin 16 mg 22 mg OK
Choline 550 mg 383 mg Under
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.