Nov 04, 2012 joe bolanos, an120407@hotmail.

com Profile: joe bolanos, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: joe bolanos 6 ft. 1 inches 175.0 lbs. 20 years 23.1 Male Very Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 4251 kcal 63.5 g 472.0 - 682.0 g 93.0 - 163.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 42 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 38 g

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 L * No recommendation

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

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

Macronutrient Ranges for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012

Macronutrient Ranges
2,250 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% 1,913-2,763 kCal 10%-35% 425-1,488 kCal 20%-35% 850-1,488 kCal 0% 0 kCal

Fat Actual Intake

Yours 48% 17% 38% 0% 1,477 kCal 510 kCal 1,166 kCal 0 kCal

Alcohol

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

Fat Breakdown for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 13% 8% 4% 0% 14% 25% 50% 75% 100%

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

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

Intake vs. Goals for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 4251 kcal 63.5 g 3,082.18 kcal 127.39 g 73% 201%

472.0 - 682.0 369.22 g g 93.0 - 163.0 129.52 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 42 g * * * < 300 mg 42.92 g 25.84 g 13.67 g 0.33 g 410.9 mg 102%

137%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 9.68 g 0.6 g 38% 57%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 39.48 g 115.6 g 104%

Other
Water Alcohol 3.7 L * 3.61 L 0g 97%

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 1.47 mg 1.58 mg 20.43 mg 1.57 mg 1.61 g 363.76 g 85.62 mg 0.97 g 173.48 g 8,149.83 IU 6.28 mg 42% 6% 19% 272% 67% 91% 95% 123% 122% 128% 121%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,138.49 mg 17.07 mg 309.94 mg 77% 114% 213%

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 3,112.42 mg 7.13 mg 5,443.79 mg 0% 25% 50% 75% 66% 65% 363% 100%

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

MyPlate Analysis for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 10.4 oz. eq. 2.5 cup eq. 2.8 cup eq. 2.4 cup eq. 13.3 oz. eq. 855.3

% Goal 103.8% 61.3% 111.9% 79.6% 190.5% 132%

Your results are based on a 3200 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.

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

Intake Spreadsheet for Oct 23, 2012

Item Name McDONALD'S Biscuit, Sausage Meal Breakfast Quantity 2 item(s) - 1 item is 1 regular biscuit w/ sausage (4.1oz) 16 fluid ounce(s) 1 item(s) - 1 item is 1 sandwich 1 item(s) - 1 item is 1 sandwich 1 liter(s) 1 item(s) - 1 burrito is 1 item 12 fluid ounce(s) 1 cup(s) - Sliced 2 item(s) Medium (7 in. to 7 7/8 in. long) 1 item(s) - 1 item is 1 container (4 oz) 2 cup(s) 32 fluid ounce(s) Carb(g) 68 0 49 46 0 118 39 18.84 53.9 19 4.93 0 416.68 Poly Fat(g) 8 0 0 0 8.38 Wt(g) 234 Kcal(kcal) 860

Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch

Breakfast Lunch Lunch Lunch Dinner Dinner Snacks Snacks Snacks Snacks Snacks Protein(g) 22 0 23 21 0 47 0 1.15 2.57 0 1.21 0 117.94 Mono Fat(g) 20.67 0 0 0 20.99

474 240 252 1001.74 511 360 165 236 113 146 948 4,680.74 Fat(g) 54 0 4.5 30 0 21 0 0.46 0.78 0 0.23 0 110.97 Trans Fat(g) 0 0 0 0.5 1

0 320 530 0 860 144 75.9 210.04 80 23.36 0 3,103.3 Sat Fat(g) 24 0 1 6 0 7 0 0.03 0.26 0 0.04 0 38.33 Chol(mg) 60 0 25 45 205

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch Mono Fat(g) 0 0 0 0.22 0.08 0 0.03 0 20.99 Omega-6(g) 7.31 0 0 0 0 0 0 0.07 0.11 0 0.1 0 7.59 Water(L) 0.08 0.47 0 0 1 0 0.32 0.14 0.18 0 0.14 0.95 3.29 Niacin(mg) 10.02 0 0 12.87 Poly Fat(g) 0 0 0 0.07 0.17 0 0.13 0 8.38 Omega-3(g) 0.45 0 0 0 0 0 0 0 0.06 0 0.04 0 0.55 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.3 0 0 1.31 Trans Fat(g) 0 0.5 0 0 0 0 0 0 1 Diet Fiber(g) 4 0 5 5 0 18 0 2.31 6.14 1 1.9 0 43.34 Thiamin(mg) 0.94 0 0 0 0 0 0 0.05 0.07 0 0.06 0 1.12 Vit B12(g) 0.91 0 0 0.91 Chol(mg) 0 75 0 0 0 0 0 0 205 Sugar(g) 4 0 7 5 0 0 32.33 16.37 28.86 18 3.36 0 114.92 Ribo(mg) 0.66 0 0 0 0 0 0 0.04 0.17 0 0.04 0 0.91 Fol (DFE)(g) 0 0 0 109.47

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Item Name McDONALD'S Biscuit, Sausage Water, Tap Niacin(mg) 0 0 0 0.05 0.69 1.57 0 0.53 0 12.87 Vit C(mg) 0 0 24 18 0 0 0 15.68 20.53 27 10.51 0 115.72 Alpha-T(mg) 1.75 0 0 0 0 0 0 0.43 0.24 0 0.39 0 2.81 Potas(mg) 414.18 4.74 1,910.19 Vit B6(mg) 0 0 0 0 0.05 0.87 0 0.1 0 1.31 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Calcium(mg) 120 14.22 60 100 30.05 0 7.2 9.9 11.8 0 27.74 28.44 409.35 Zinc(mg) 2.01 0 2.92 Vit B12(g) 0 0 0 0 0 0 0 0 0 0.91 Vit A (RAE)(g) 0 0 0 0 0 0 0 28.05 7.08 5 100.74 0 140.87 Iron(mg) 5.4 0 2.7 3.6 0 0 0.4 0.28 0.61 0 0.45 0 13.44 Sodium(mg) 2160 14.22 6,413.31 Fol (DFE)(g) 0 0 0 0 8.25 47.2 0 54.02 0 109.47 Vit A (IU)(IU) 0 0 400 500 0 0 0 569.25 151.04 100 3666.91 0 5,387.2 Magn(mg) 30.42 4.74 0 0 10.02 0 3.6 11.55 63.72 0 14.6 9.48 148.13

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name SUBWAY Sandwich, Oven Roasted Chicken Breast, Wheat, 6 Inch SUBWAY Sandwich, Tuna, Wheat, 6 Inch Water, Tap BAJA FRESH Burrito, Mexicano, Steak SPRITE Soda Plum Banana DOLE Mixed Fruit Bowl in Light Syrup Salad, Lettuce with Tomatoes and Carrots, No Dressing Water, Tap Potas(mg) 0 0 10.02 0 0 259.05 844.88 70 297.84 9.48 1,910.19 Zinc(mg) 0 0 0 0 0.14 0.17 0.35 0 0.25 0 2.92 Sodium(mg) 750 930 30.05 2400 70.5 0 2.36 0 27.74 28.44 6,413.31

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

Intake Spreadsheet for Oct 24, 2012

Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Meal Breakfast Breakfast Lunch Quantity 1 item(s) - 1 item is 1 biscuit 16 fluid ounce(s) 1 item(s) - 1 item is 1 medium size (21 fl oz) 1 item(s) 2 item(s) 1 item(s) Kernels from 1 ear 33 fluid ounce(s) 3 item(s) Medium (7 in. to 7 7/8 in. long) 1 item(s) - 1 item is 1 medium apple (3 in. diameter) 2 item(s) 0.5 cup(s) 33 fluid ounce(s) Carb(g) 37 0 39 60 61.7 14.07 0 80.85 25.13 30.07 12 0 359.83 Poly Fat(g) 0 0 0 0 1.99 8.17 Wt(g) 254 474 620.34 Kcal(kcal) 770 0 150

Lunch Dinner Dinner Dinner Snacks Snacks

307 293.43 63 977.62 354 182

610 635.94 59.22 0 315.06 94.64

Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Burrito, Bean

Snacks Snacks Snacks Protein(g) 29 0 0 25 32.38 1.96 0 3.86 0.47 5.19 12 0 109.86 Mono Fat(g) 0 0 0 0 9.4 12.38

47.2 56 977.62 4,606.22 Fat(g) 55 0 0 32 29.71 0.47 0 1.17 0.31 10.1 30 0 158.76 Trans Fat(g) 0 0 0 0 0 0

226.09 340 0 3,200.95 Sat Fat(g) 18 0 0 9 16.63 0.07 0 0.4 0.05 1.19 4 0 49.34 Chol(mg) 250 0 0 80 76.2 406.2

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Mono Fat(g) 0.14 0 0.11 0.01 2.72 0 0 12.38 Omega-6(g) 0 0 0 0 1.56 0.21 0 0.16 0.08 5.59 0 0 7.61 Water(L) 0 0.47 0 0 0.16 0.05 0.98 0.27 0.16 0 0 0.98 3.06 Niacin(mg) 0 0 0 0 7.76 Poly Fat(g) 0.22 0 0.26 0.09 5.61 0 0 8.17 Omega-3(g) 0 0 0 0 0.43 0.01 0 0.1 0.02 0.01 0 0 0.56 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0 0 1.95 Trans Fat(g) 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 0 3 11.39 1.32 0 9.2 4.37 2.03 4 0 35.31 Thiamin(mg) 0 0 0 0 0.54 0.11 0 0.11 0.03 0.09 0 0 0.88 Vit B12(g) 0 0 0 0 0.6 Chol(mg) 0 0 0 0 0 0 0 406.2 Sugar(g) 4 0 31 12 6.05 0 0 43.29 18.91 16.03 2 0 133.29 Ribo(mg) 0 0 0 0 0.55 0.04 0 0.26 0.05 0.04 0 0 0.93 Fol (DFE)(g) 0 0 0 0 376.51

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium JOHNNY ROCKETS Turkey Single Burger Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Item Name HARDEE'S MONSTER Biscuit Water, Tap MCDONALD'S POWERADE Mountain Blast, Medium Niacin(mg) 3.59 0.96 0 2.35 0.17 0.69 0 0 7.76 Vit C(mg) 0 0 0 3.6 8.9 3.02 0 30.8 8.37 0 0 0 54.69 Alpha-T(mg) 0 0 0 0 2.85 0 0 0.35 0.33 2.61 0 0 6.14 Potas(mg) 0 4.74 0 2,690.52 Vit B6(mg) 0.41 0.14 0 1.3 0.08 0.03 0 0 1.95 Vit D (ug)(g) 0 0 0 0 0.44 0 0 0 0 0 0 0 0.44 Calcium(mg) 0 14.22 0 100 662.85 1.89 29.33 17.7 10.92 18.41 80 29.33 964.65 Zinc(mg) 0 0 0 5.68 Vit B12(g) 0.6 0 0 0 0 0 0 0 0.6 Vit A (RAE)(g) 0 0 0 0 0 0 0 10.62 5.46 0 0 0 16.08 Iron(mg) 0 0 0 6.3 5.81 0.38 0 0.92 0.22 1.18 1.44 0 16.26 Sodium(mg) 2310 14.22 130 4,668.16 Fol (DFE)(g) 264.68 19.53 0 70.8 5.46 16.05 0 0 376.51 Vit A (IU)(IU) 0 0 0 500 1628.86 2.52 0 226.56 98.28 0 0 0 2,456.22 Magn(mg) 0 4.74 0 0 94.53 18.27 9.78 95.58 9.1 51.92 0 9.78 293.69

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name JOHNNY ROCKETS Turkey Single Burger Burrito, Bean Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added Water, Tap Banana Apple, Medium Granola Bar, Hard, Peanut FISHER Mixed Nuts, Lightly Salted Water, Tap Potas(mg) 0 902.07 158.13 9.78 1267.32 194.74 143.96 0 9.78 2,690.52 Zinc(mg) 0 3.7 0.4 0 0.53 0.07 0.99 0 0 5.68 Sodium(mg) 810 1096.19 2.52 29.33 3.54 1.82 131.22 110 29.33 4,668.16

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

Intake Spreadsheet for Oct 25, 2012

Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Snacks Quantity 2 item(s) - 2 large eggs 2 slice(s) 2 cup(s) 2 item(s) 33 fluid ounce(s) 1 item(s) Kernels from 1 ear 2 serving(s) 16.5 fluid ounce(s) 1 item(s) Medium size (22/3 in diameter) (approx 4 per lb) 1 serving(s) 2 item(s) 49.5 fluid ounce(s) Carb(g) 2.51 25.58 65.33 61.7 0 14.07 40 0 14.31 23.77 83.89 0 331.16 Poly Fat(g) 1.31 0.37 2 1.99 0 0.22 24.45 Wt(g) 120 50 468 293.43 977.62 63 628 488.81 150 Kcal(kcal) 156 153 468 635.94 0 59.22 660 0 58.5

Applesauce Sandwich, Peanut Butter and Jelly Water, Tap

Snacks Snacks Snacks

223.59 186 1466.44 5,114.89 Fat(g) 10.03 2.04 12.59 29.71 0 0.47 34 0 0.38 0.23 29.39 0 118.83 Trans Fat(g) 0 0 0 0 0 0 0

91.33 660.3 0 2,942.3 Sat Fat(g) 3.35 0.46 5.77 16.63 0 0.07 9 0 0.03 0.04 5.74 0 41.09 Chol(mg) 397.2 0 28.08 76.2 0 0 621.48

Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added

Protein(g) 12.97 8.14 24.52 32.38 0 1.96 52 0 1.37 0.45 20.59 0 154.37 Mono Fat(g) 3.75 0.99 3.56 9.4 0 0.14 44.16

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Mono Fat(g) 13.25 0 0.1 0.01 12.97 0 44.16 Omega-6(g) 1.1 0.35 1.79 1.56 0 0.21 0 0 0.13 0.06 8.63 0 13.84 Water(L) 0.09 0.01 0.36 0.16 0.98 0.05 0.49 0.49 0.13 0.19 0.05 1.46 4.47 Niacin(mg) 0.1 2.87 0.88 3.59 0 40.66 Poly Fat(g) 9.55 0 0.13 0.07 8.81 0 24.45 Omega-3(g) 0.04 0.02 0 0.43 0 0.01 0 0 0 0.01 0.19 0 0.69 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.14 0.12 0.22 0.41 0 1.44 Trans Fat(g) 0 0 0 0 0 0 0 Diet Fiber(g) 0 4.6 6.55 11.39 0 1.32 6 0 2.25 1.89 5.77 0 39.77 Thiamin(mg) 0.07 0.19 0.54 0.54 0 0.11 0.38 0 0.04 0.02 0.53 0 2.41 Vit B12(g) 1.16 0 1.54 0.6 0 3.31 Chol(mg) 120 0 0 0 0 0 621.48 Sugar(g) 2.68 2.88 22.28 6.05 0 0 12 0 12.59 19.76 20.37 0 98.6 Ribo(mg) 0.49 0.14 0.83 0.55 0 0.04 0.35 0 0.05 0.04 0.41 0 2.91 Fol (DFE)(g) 34.8 26 32.76 264.68 0 605.3

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Item Name Eggs, Scrambled, No Added Fat Bread, Whole Wheat, Toasted Oatmeal, Cooked with Milk Burrito, Bean Niacin(mg) 0.96 19.59 0 1.21 0.13 11.33 0 40.66 Vit C(mg) 0 0 0.47 8.9 0 3.02 60 0 9.9 3.96 0.19 0 86.44 Alpha-T(mg) 0.92 0.31 0.61 2.85 0 0 0 0 1.1 0.08 4.04 0 9.9 Potas(mg) 181.2 163 842.4 902.07 4,736.56 Vit B6(mg) 0.14 0 0 0.04 0.06 0.31 0 1.44 Vit D (ug)(g) 2.04 0 0 0.44 0 0 0 0 0 0 0 0 2.48 Calcium(mg) 93.6 65 519.48 662.85 29.33 1.89 400 14.66 9 13.81 187.86 43.99 2,041.48 Zinc(mg) 1.19 1.08 3.84 3.7 12.79 Vit B12(g) 0 0 0 0 0 0 0 3.31 Vit A (RAE)(g) 147.6 0 191.88 0 0 0 0 0 24 0 0 0 363.48 Iron(mg) 1.72 1.48 2.85 5.81 0 0.38 3.6 0 0.38 0.27 5 0 21.5 Sodium(mg) 435.6 291.5 664.56 1096.19 5,249.91 Fol (DFE)(g) 19.53 0 0 6 0.19 221.34 0 605.3 Vit A (IU)(IU) 658.17 2 783.22 1628.86 0 2.52 13000 0 489 37.33 4.99 0 16,606.08 Magn(mg) 15.6 49.5 145.08 94.53 9.78 18.27 0 4.89 13.5 8.73 113.46 14.66 488

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average Item Name Water, Tap Corn, White, Sweet, Kernels, On the Cob, Frozen, Boiled, Drained, without Salt Added MCDONALD'S Premium Salad, Caesar w/ Crispy Chicken, No Dressing Water, Tap Peach Applesauce Sandwich, Peanut Butter and Jelly Water, Tap Potas(mg) 9.78 158.13 1595.12 4.89 285 184.13 396.18 14.66 4,736.56 Zinc(mg) 0 0.4 0 0 0.25 0.09 2.25 0 12.79 Sodium(mg) 29.33 2.52 1680 14.66 0 5.76 985.8 43.99 5,249.91

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Nov 04, 2012 joe bolanos, an120407@hotmail.com Profile: joe bolanos, 3 Day Average

Energy Balance for Oct 23, 2012, Oct 24, 2012, Oct 25, 2012
Date Oct 23, 2012 Oct 24, 2012 Oct 25, 2012 Total: kCal Consumed 3103 3201 2942 9246 kCal Burned 2095 2095 2095 6285 Net kCal 1008 1106 847 2961

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 4251 3082 2095 987

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