1) I think the recommended calorie is not accurate to meet with my diet and

exercise, because I consume less than the recommended calorie. That is

probably due to the fact Im not familiarize with American foods and is not
that much my country foods in America and the few I can buy is too much
expensive.
2) Yes I meet my carbohydrate, protein, and fat recommendation
_ List of amount I consume and the amount of recommendation:
Amount of recommendation
Calories 3,315.33
Protein (g) 45.60 10% - 35% of Calories (adults 19-70 yrs) *
Carbohydrates (g) 455.86 45% - 65% of Calories (adults 19-70 yrs) *
Dietary Fiber (g) 46.41
Fat (g) 103.14 20% - 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g) 33.15 Less than 10% of Calories +
Mono Fat (g) 36.84
Poly Fat (g) 33.15
Cholesterol (mg) 300.00 Less than 300 mg per day +
Water (g) 2,700.00
Vitamins
Vitamin A - RAE (mcg) 700.00
Vitamin B1 - Thiamin (mg) 1.10
Vitamin B2 - Riboflavin (mg) 1.10
Vitamin B3 - Niacin (mg) 14.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *
Vitamin C (mg) 75.00 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) 18.00 Do not exceed 45 mg *
Magnesium (mg) 310.00 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) 8.00 Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ 2010 Dietary Guidelines for Americans
*Amount I consume
Calories 342.26 3,315.33 10 %

Calories from Fat 94.90 928.29 10 %

Calories from SatFat 27.60 298.38 9 %
Protein (g) 12.37 45.60 27 %
Carbohydrates (g) 50.03 455.86 11 %
Sugar (g) 8.30
Dietary Fiber (g) 3.16 46.41 7 %
Soluble Fiber (g) 0.00
InSoluble Fiber (g) 0.00
Fat (g) 10.54 103.14 10 %
Saturated Fat (g) 3.07 33.15 9 %
Trans Fat (g) 0.00
Mono Fat (g) 2.67 36.84 7 %
Poly Fat (g) 0.67 33.15 2 %
Cholesterol (mg) 12.94 300.00 4 %
Water (g) 115.02 2,700.00 4 %
Vitamins
Vitamin A - RAE (mcg) 208.33 700.00 30 %
Vitamin B1 - Thiamin (mg) 0.00 1.10 0 %
Vitamin B2 - Riboflavin (mg) 0.00 1.10 0 %
Vitamin B3 - Niacin (mg) 0.00 14.00 0 %
Vitamin B6 (mg) 0.00 1.30 0 %
Vitamin B12 (mcg) 0.00 2.40 0 %
Vitamin C (mg) 2.00 75.00 3 %
Vitamin D - mcg (mcg) 0.00 15.00 0 %
Vitamin E - Alpha 0.00 15.00 0 %
Folate (mcg) 0.00 400.00 0 %
Minerals
Calcium (mg) 135.88 1,000.00 14 %
Iron (mg) 2.40 18.00 13 %
Magnesium (mg) 0.79 310.00 0 %
Phosphorus (mg) 0.00 700.00 0 %
Potassium (mg) 0.79 4,700.00 0 %
Sodium (mg) 681.93 2,300.00 30 %
Zinc (mg) 0.00 8.00 0 %
Other
Omega-3 (g) 0.00
Omega-6 (g) 0.00
Alcohol (g) 0.00
Caffeine (mg) 0.00
Im really bellowing the recommendation that is scary. I will take care of
my diet very closely now, because I wont be sick for this reason.
3) The vitamin I was bellow
Im bellow in all of the vitamin and the micronutrient too.
3 foods that would help increase each of this micronutrient
Dark Green Vegetables, Orange Vegetables, Dry Beans & Peas.
4) Three foods good source of fiber
Lima beans, cooked
Adzuki beans, cooked
Broad beans (fava), cooked

5) The comparison shows me that Im bellow in every intake of my foods.

6) Yes I will recommend this website because that helps me a lot to know about
my everyday diet it was not good at all. If not I will continue with my always
foods which was not good. I know I have to be more careful with my food. I
start recommend that now for sure.
7) The three ways Im planning to use is:
-In each one month I will try to calculate my three days foods recorded.
-Start by now I will make sure to take a sufficient vitamin and micronutrient
even my country food is expensive I will try to coop with.
- the third one is the most important for me, because I m planning a to do list
for my diet.