KPark WB4

Nov 05, 2012
Kimmy Park, parkkimmy@yahoo.com

Profile: Kimmy Park, 3 Day Average
Profile
Active Profile:
Kimmy Park
Height:
5 ft. 6 inches
Weight:
135.0 lbs.
Age:
20 years
BMI:
21.8
Gender:
Female
Pregnancy:
Not Pregnant
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
Yes
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2174 kcal
Protein
48.99 g
Carbohydrate
236.0 - 341.0 g
Fat, Total
46.0 - 81.0 g
No recommendation
Saturated Fat
< 21 g
Less than 10% of calories
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
Trans Fatty Acid
No recommendation
Cholesterol
< 300 mg
Less than 300mg recommended
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
12 g
Omega-3 Linolenic
1.1 g
Carbohydrates
DA Plus 10 Page: 1
Nov 05, 2012

Nutrient
DRI
Dietary Fiber, Total
25 g
Sugar, Total
No recommendation
Other
Water
2.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.1 mg
Riboflavin
1.1 mg
Niacin
14 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
75 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
700 g
Vitamin A (IU)
2333 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
32.4 mg
Magnesium
310 mg
Potassium
4700 mg
Zinc
12 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 05, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,250
Calories
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
978-1,413 kCal
10%-35%
217-761 kCal
20%-35%
435-761 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
56%
19%
31%
0%
1,231 kCal
408 kCal
673 kCal
0 kCal
DA Plus 10 Page: 3
Nov 05, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
0%
25%
50%
75%
100%
7%
11%
8%
0%
5%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 05, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2174 kcal
2,200.35 kcal
101%
Protein
48.99 g
102.05 g
208%
Carbohydrate
236.0 - 341.0 307.85 g

g
46.0 - 81.0 g 74.8 g
Fat, Total
Fat
Saturated Fat
< 21 g
16.57 g
79%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
26.01 g
18.99 g
0.02 g
235.21 mg
Omega-6 Linoleic
12 g
17.41 g
145%
Omega-3 Linolenic
1.1 g
1.37 g
125%
Dietary Fiber, Total
25 g
51.07 g
204%
Sugar, Total
112.92 g
Water
2.7 L
1.74 L
Alcohol
0g
Thiamin
1.1 mg
1.93 mg
175%
Riboflavin
1.1 mg
2.64 mg
240%
Niacin
14 mg
22.56 mg
161%
Vitamin B6
1.3 mg
2.27 mg
175%
Vitamin B12
2.4 g
4.97 g
207%
Folate (DFE)
400 g
727.98 g
182%
Vitamin C
75 mg
114.33 mg
152%
Vitamin D (ug)
15 g
6.17 g
Vitamin A (RAE)
700 g
1,507.03 g
215%
Vitamin A (IU)
2333 IU
25,069 IU
1,075%
Alpha-Tocopherol
15 mg
11.93 mg
Calcium
1000 mg
1,379.22 mg
Iron
32.4 mg
21.08 mg
Magnesium
310 mg
501.25 mg
Potassium
4700 mg
4,164.15 mg
78%
Essential Fatty Acids
Carbohydrates
Other
65%
Vitamins
41%
80%
Minerals
138%
65%
162%
89%
DA Plus 10 Page: 5
Nov 05, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
12 mg
14.73 mg
123%
Sodium
1500 mg
2,762.79 mg
184%
DA Plus 10 Page: 6
Nov 05, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
7.0 oz. eq.
tips
Actual
6.6 oz. eq.
% Goal
93.7%
Vegetables
3.0 cup eq.
tips
2.4 cup eq.
80.2%
Fruits
2.0 cup eq.
tips
1.7 cup eq.
83.3%
Dairy
3.0 cup eq.
tips
2.6 cup eq.
85.6%
Protein Foods
6.0 oz. eq.
tips
6.6 oz. eq.
110.1%
439.2
151.5%
Empty Calories
290.0
Your results are based on a 2174 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 cups weekly
Oils: Aim for 6.0 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.
DA Plus 10 Page: 7
Nov 05, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
Sandwich, Tuna Salad
Strawberries
Meal
Breakfast
Breakfast
Milk, Non Fat Skim or Fat Free
Breakfast
Cereal, Granola, Prepared

Falafel Patty, Vege (Vegan)
Bread, Pita, Whole Wheat
Superfood 8
Corn, Yellow, Sweet, On the Cob
Breakfast
Lunch
Lunch
Lunch
Lunch
Salad, Spinach, No Dressing, Made w/

Cheese or Eggs
Cottage Cheese, Low Fat 1%
Lunch
Raita, Cucumber (Indian Yogurt and

Cucumber Salad)
Cheese, Ricotta, Part Skim Milk
WHITE WAVE Tempeh, Organic, Five Grain
Lunch
Lunch
Wt(g)
120.49
72
Kcal(kcal)
280.07
23.04
490
166.6
30.5
47.49
28.35
30.75
90
149.15
113.43
75.41
54.43
77.4
92.5
134.12
0.5 cup(s) - not

packed
3 ounce(s)
113
81.36
85.05
46.46
61.5
76
84.87
160
57
120
64
145
166
19.84
82.65
96.28
30.75
24.5
245
174.35
115.39
149.45
72.01
2,276.31
Sat Fat(g)
2.43
0.01
0.27
1.24
0.47
0.12
0.35
0.29
1.75
0.73
23.21
FLATOUT Flatbread, Healthy Grain, Harvest

Wheat
Dinner
Cauliflower, Green
Blueberries
Pear
Dinner
Dinner
Snacks
Nuts, Pistachio, Dry Roasted

Granola Bar, Hard, Plain
Yogurt, Plain, Made with Whole Milk (8 grams
protein per 8 ounces)
Cheese, Mozzarella, Part Skim Milk
Snacks
Snacks
Snacks
0.25 cup(s)
1 piece(s) - 1/3
block
1 item(s) - 1
item is 1
flatbread (2oz)
1 cup(s)
1 cup(s)
1 item(s) Medium, approx
2 1/2 per lb
0.25 cup(s)
1 item(s)
1 cup(s)
Snacks
1 ounce(s)
Protein(g)
16.27
0.48
16.51
4.53
4.18
2.78
1.49
2.94
6.38
Carb(g)
19.52
5.53
24.3
16.24
18.25
15.59
6.19
16.83
14
28.35
2,098.22
Fat(g)
15
0.22
0.39
7.34
2.74
0.74
2.64
1.22
6.02
14
125.84
3.07
271.69
1.15
85.39
Item Name
Strawberries
Superfood 8
Cheese or Eggs
Lunch
Dinner
Quantity
4.25 ounce(s)
0.5 cup(s) Whole
16 fluid ounce(s)
- 8 fl oz is 1 cup
0.25 cup(s)
3 ounce(s)
1 ounce(s)
30.75 gram(s)
1 item(s) - 1
medium ear
1.25 cup(s)
DA Plus 10 Page: 8
Nov 05, 2012

Item Name
Cucumber Salad)
Wheat
Cauliflower, Green
Blueberries
Pear
Item Name
Strawberries
Superfood 8
Cheese or Eggs
Cucumber Salad)
Wheat
Cauliflower, Green
Blueberries
Pear
Item Name
Strawberries
Protein(g)
2.37
Carb(g)
3.42
Fat(g)
2.6
Sat Fat(g)
1.17
7
12
7
3.16
15
23
4.86
6
2.5
3.03
1
0
1.89
1.07
0.63
6.44
2.47
8.5
3.9
21.01
25.66
9.03
15.78
11.42
0.19
0.48
0.2
13.78
4.85
7.96
0.03
0.04
0.01
1.68
0.58
5.14
6.88
125.84
Mono Fat(g)
3.69
0.03
0.11
2.91
0.83
0.1
1.5
0.39
2.71
0.79
271.69
Poly Fat(g)
7.67
0.11
0.01
2.81
1.11
0.3
0.65
0.44
0.84
4.51
85.39
Trans Fat(g)
0.05
0
0
0
0
0
0
0.01
0
2.87
23.21
Chol(mg)
35.72
0
9.8
0
7.05
0
0
0
96.2
0.33
0
0.04
0
0
0
4.52
6.98
1.42
0
0
0.16
0
0
0
0
0
19.07
0
0
0.02
0.07
0.04
7.28
1.07
2.19
0.09
0.21
0.05
4.14
2.95
0.23
0
0
0
0
0
0
0
0
0
0
0
31.85
1.28
25.97
Omega-6(g)
6.67
0.06
0.01
2.62
20.07
0.13
21.93
Omega-3(g)
0.83
0.05
0
0.19
1.59
0
0.05
Diet Fiber(g)
1.08
1.44
0
2.74
43.05
18.14
229.33
Sugar(g)
3.02
3.52
24.94
6.1
112.51
DA Plus 10 Page: 9
Nov 05, 2012

Item Name
Superfood 8
Cheese or Eggs
Cucumber Salad)
Wheat
Cauliflower, Green
Blueberries
Pear
Item Name
Strawberries
Superfood 8
Cheese or Eggs
Cucumber Salad)
Wheat
Cauliflower, Green
Blueberries
Pear
Omega-6(g)
1.06
0.28
0.63
0.42
0.73
Omega-3(g)
0
0.01
0.02
0.01
0.07
Diet Fiber(g)
2.24
2.1
1.23
1.8
1.85
Sugar(g)
2.33
0.23
0.08
5.63
3.68
0.02
0
0.01
0
0
0.54
3.07
2.93
0.12
0
0
0.04
0
0
0
7
6
0.19
1
2
0.02
0.13
0.05
4.06
2.94
0.16
0.07
0.08
0
0.07
0.01
0.07
2.05
3.48
5.15
3.04
1.3
0
1.94
14.44
16.27
2.38
7
11.42
0.09
20.07
Water(L)
0.07
0.07
0.45
0
0.02
0.01
0.02
0.07
0.06
0.04
1.59
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
43.05
Thiamin(mg)
0.18
0.02
0.22
0.22
0.19
0.1
0.03
0.14
0.16
0.32
112.51
Ribo(mg)
0.18
0.02
0.89
0.09
0.09
0.02
0.02
0.05
0.35
0.09
0.08
0
0
0.02
0
0.19
0
0.05
0
0
0
0
0
0.01
0
0
0.11
0
0
0.06
0.12
0.14
0
0
0.22
0
0
0
0
0
0
0.05
0.05
0.02
0.21
0.06
0.07
0.07
0.06
0.04
0.07
0.03
0.35
1.53
1.77
2.71
DA Plus 10 Page: 10
Nov 05, 2012

Item Name
Item Name
Strawberries
Superfood 8
Cheese or Eggs
Cucumber Salad)
Wheat
Cauliflower, Green
Blueberries
Pear
Item Name
Strawberries
Superfood 8
Cheese or Eggs
Cucumber Salad)
Wheat
Water(L)
0.02
1.53
Niacin(mg)
8.29
0.28
0.46
0.65
1.23
0.81
0.12
1.59
2.02
Alcohol(g)
0
0
Vit B6(mg)
0.32
0.03
0.18
0.09
0.16
0.08
0.12
0.08
0.12
Thiamin(mg)
0.01
1.77
Vit B12(g)
1.61
0
2.45
0
0
0
0
0
0.29
Ribo(mg)
0.09
2.71
Fol (DFE)(g)
67.22
17.28
24.5
25.01
47.59
9.92
18.14
37.8
94.35
0.14
0
0.08
0
0.71
0
13.56
0
0.05
0
0
0.01
0
0
0.18
0
0
7.99
0
0
0.47
0.61
0.26
0.42
0.39
0.18
0.14
0.08
0.05
0.35
0.02
0.08
0
0
0
0
0
0.91
36.48
8.7
11.62
15.68
5.64
17.15
0.03
18
Vit C(mg)
0.72
42.34
0
0.37
2.11
0
2.43
6.12
8.14
0.02
2.01
Vit D (ug)(g)
2.37
0
5.88
0
0
0
0
0
0
0.23
6.38
Vit A (RAE)(g)
0
0.72
298.9
0.31
0
0
0
8.1
165.58
2.55
461.19
Vit A (IU)(IU)
188.36
8.64
999.6
5.8
29.62
0
1.54
168.3
1938.64
0
5.87
0
0
12.43
0
46.33
179.25
0
0
0
0.06
0
0
65.81
0
0
236.16
0
0
147.88
8.64
669.61
4,484.56
DA Plus 10 Page: 11
Nov 05, 2012

Item Name
Cauliflower, Green
Blueberries
Pear
Item Name
Strawberries
Superfood 8
Cheese or Eggs
Cucumber Salad)
Wheat
Cauliflower, Green
Blueberries
Pear
Item Name
Strawberries
Superfood 8
Cheese or Eggs
Vit C(mg)
56.38
14.06
6.97
0.92
0.22
1.23
Vit D (ug)(g)
0
0
0
0
0
0.25
Vit A (RAE)(g)
5.12
4.35
1.66
4
0.49
66.15
Vit A (IU)(IU)
99.2
78.3
38.18
79.64
8.09
242.55
0
147.88
Alpha-T(mg)
1.19
0.21
0.05
3.39
0
0.17
0.23
0.06
0.86
0.09
8.64
Calcium(mg)
65.53
11.52
597.8
23.79
51.98
4.25
15.07
1.8
56.42
36
669.61
Iron(mg)
2.18
0.3
0.15
1.29
1.25
0.87
0.48
0.47
1.66
136.36
4,484.56
Magn(mg)
24.04
9.36
53.9
53.38
18.17
19.56
8.92
33.3
33.3
0.01
0
68.93
115.64
0.16
1.34
5.65
0
0.04
0
0
167.28
60
0
0.27
1.44
1.44
9.23
0
0
0.03
0.83
0.2
0.74
0.51
0.15
21.12
8.7
14.94
32.9
14.94
296.45
0.47
0.41
0.28
1.24
0.72
0.12
12.8
8.7
11.62
33.52
23.76
29.4
0.04
8.71
Potas(mg)
200.12
110.16
764.4
164.7
98.87
48.19
53.2
243
288.6
221.7
1,850.77
Zinc(mg)
0.74
0.1
2.06
1.23
0.68
0.43
0.34
0.41
0.68
0.06
16.59
Sodium(mg)
536.5
0.72
205.8
7.62
198.42
150.82
74.42
13.5
283.97
6.52
395.12
3,442.03
12.17
3,075.36
DA Plus 10 Page: 12
Nov 05, 2012

Item Name
Cucumber Salad)
Wheat
Cauliflower, Green
Blueberries
Pear
Potas(mg)
97.18
0
Zinc(mg)
0.43
0
Sodium(mg)
458.78
368.04
76.88
0
0
0.82
0
0
76.88
10
310
192
111.65
197.54
309.65
82.32
379.75
0.41
0.23
0.17
0.72
0.5
1.45
14.72
1.45
1.66
1.85
72.03
112.7
23.81
3,442.03
0.78
12.17
175.49
3,075.36
DA Plus 10 Page: 13
Nov 05, 2012


Item Name
Superfood 6
Superfood 5
Bagel, Sesame Seed, Enriched
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Wheat Germ, Crude

YOPLAIT Smoothie, Yogurt, Strawberry, Light
Breakfast
Breakfast
Tofu Vegetable Quiche (Vegan)

Pepper, Bell or Sweet, Green
Lunch
Lunch
Quinoa, Cooked
Carrots, Baby
Lunch
Lunch
Roll, Dinner, Whole Wheat
Dinner
Omelet, Vegetable, with Onions, Peppers,

Tomatoes and Mushrooms
Dinner
Superfood 3
Spinach, Chopped, Raw
Vinegar, Balsamic
Oil, Olive
Tomatoes, Cherry, Fresh
Vegetables, Mixed (Corn, Lima Beans, Peas,
Green Beans, Carrots) Canned, without Salt
Added
Yam, Baked or Boiled, Drained
Dinner
Dinner
Dinner
Dinner
Dinner
Dinner
Peach, Slices
Snacks
POP SECRET Popcorn, 100 Calorie, Kettle

Corn, Popped
Superfood 10
Snacks
Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Dinner
Quantity
2 ounce(s)
12 gram(s)
1 item(s) - 3.5
in. diameter
8.5 fluid
ounce(s) - 8 fl
oz is 1 cup
2 tablespoon(s)
1 item(s) - 1
item is 1 bottle
6 ounce(s)
7 piece(s) strips
1 cup(s)
8 item(s) - 2 3/4
in. long
1 item(s) - roll
(small
submarine,
hoagie roll)
1 item(s) - 1
large egg
omelet
120 gram(s)
3 cup(s)
1 teaspoon(s)
1 teaspoon(s)
12 item(s)
1 cup(s)
Snacks
0.5 cup(s) Cubes

1.5 cup(s) slices
5 cup(s) - 1 cup
popped
4 ounce(s)
Protein(g)
3.78
3.01
7.11
8.77
3.33
6
8.59
0.16
82.97
Carb(g)
47.25
2.35
35.85
12.91
7.45
18
40.34
0.88
349.86
Wt(g)
56.7
12
71
Kcal(kcal)
113.4
70.56
182.47
260.31
88.51
14.38
236
51.75
90
189.07
18.9
445.6
3.78
185
80
222
28
65
172.9
145
172.55
120
90
5.3
4.5
204
182
42
20.7
4.66
39.78
36.72
67.34
68
78.88
231
90.09
29.25
100
113.4
2,380.8
Fat(g)
1.89
6.05
1.15
0.21
1.4
0
28.69
0.03
68.53
63.5
2,185.19
Sat Fat(g)
0
1.24
0.28
0.15
0.24
0
6.62
0.01
13.44
DA Plus 10 Page: 14
Nov 05, 2012

Item Name
Quinoa, Cooked
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Added
Peach, Slices
Corn, Popped
Superfood 10
Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Quinoa, Cooked
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Added
Peach, Slices
Corn, Popped
Superfood 10
Protein(g)
8.14
0.51
5.65
8.08
Carb(g)
39.4
6.59
33.21
5.83
Fat(g)
3.55
0.1
3.06
13.25
Sat Fat(g)
0
0.02
0.54
3.29
0.77
2.57
0.03
0
1.8
2.55
9.89
3.27
0.9
0
8
13.3
0.16
0.35
0
4.5
0.41
0.36
0.03
0.06
0
0.62
0.08
0.07
1.01
2.1
2.5
18.69
22.04
15
0.1
0.58
2.5
0.02
0.04
0
6.5
82.97
Mono Fat(g)
0
2.85
0.37
0.06
0.2
0
13.28
0
0
0.01
0.78
5.67
8.71
349.86
Poly Fat(g)
0
1.66
0.45
0.01
0.86
0
7.36
0.01
0
0.05
1.4
3.03
0.2
68.53
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0.13
13.44
Chol(mg)
0
0
0
5.21
0
5
0
0
0
0
0
217.5
0.01
0.01
0
3.28
0.1
0.04
0.08
0.15
0
0.47
0.29
0.18
0
0
0
0
0
0
0
0
0
0
0
0
0
0.15
0
0.04
0.2
0
0
0
0
0
0
0
0.06
26.86
0.01
16.26
0
0
2.27
229.97
DA Plus 10 Page: 15
Nov 05, 2012

Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Quinoa, Cooked
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Added
Peach, Slices
Corn, Popped
Superfood 10
Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Quinoa, Cooked
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Omega-6(g)
0
1.65
0.41
0.01
0.76
0
6.89
0.01
0
0.05
1.32
2.69
Omega-3(g)
0
0.01
0.05
0
0.1
0
0.47
0
0
0.01
0.08
0.24
Diet Fiber(g)
26.46
0.72
1.56
0
1.9
3
4.22
0.32
5.18
2.32
4.88
1.01
Sugar(g)
0
1.11
3.59
13.25
1.75
9
2.74
0.45
0
3.81
5.5
3.68
0.07
0.02
0
0.44
0.27
0.13
0.01
0.12
0
0.03
0.02
0.05
3.48
1.98
0
0
2.45
5.64
5.71
0.38
0.79
0
5.37
4.39
0.03
0.19
0
0.01
0
0
2.65
3.46
2.5
0.33
19.38
0
0
14.94
Water(L)
0
0
0.03
0.24
0
0
0.12
0.02
0.13
0.07
0.02
0.12
0
1.2
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
73.74
Thiamin(mg)
0.71
0.01
0.43
0.12
0.27
0
0.3
0.01
0.2
0.02
0.16
0.08
8.71
89.93
Ribo(mg)
0.8
0.01
0.18
0.47
0
0
0.23
0.01
0.2
0.03
0.1
0.33
0.11
0.08
0
0
0.19
1.64
0
0
0
0
0
0
0.04
0.07
0
0
0.08
2.72
0.04
0.17
0
0
0.04
3.06
DA Plus 10 Page: 16
Nov 05, 2012

Item Name
Added
Peach, Slices
Corn, Popped
Superfood 10
Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Quinoa, Cooked
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Added
Peach, Slices
Corn, Popped
Superfood 10
Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Quinoa, Cooked
Water(L)
0.16
Alcohol(g)
0
Thiamin(mg)
0.05
Ribo(mg)
0.07
0.05
0.21
0
0
0
0
0.06
0.06
0
0.02
0.07
0
0.1
1.64
Niacin(mg)
9.45
1.61
2.82
0.24
0.98
0
2.69
0.09
0.76
0.44
2.39
0.75
0
0
Vit B6(mg)
0.94
0.07
0.05
0.1
0.19
0
0.16
0.04
0.23
0.08
0.13
0.17
0.05
2.72
Vit B12(g)
2.83
0
0
1.3
0
0
0
0
0
0
0
0.65
0.27
3.06
Fol (DFE)(g)
313.55
8.88
160.46
13.02
40.39
0
109.99
1.89
77.7
21.6
19.5
27.55
0.67
0.65
0
0
1.2
0.87
0.13
0.18
0
0
0.16
0.15
0
0
0
0
0
0
32.4
174.6
0
0
30.6
32.76
0.38
1.86
0
0.16
0.06
0
0
0
0
10.88
9.24
0
0.14
28.01
Vit C(mg)
11.34
0
0.71
0
0
0
24.34
15.2
0
155.06
0.06
3.03
Vit D (ug)(g)
0
0
0
3.12
0
2
0
0
0
5.12
0.69
5.48
Vit A (RAE)(g)
0
0
0
158.79
0
0
0
3.4
0
3,328.34
13.61
1,098.61
Vit A (IU)(IU)
0
0
0
531.04
0
750
2410.41
69.93
9.25
64,076.18
DA Plus 10 Page: 17
Nov 05, 2012

Item Name
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Added
Peach, Slices
Corn, Popped
Superfood 10
Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Quinoa, Cooked
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Added
Peach, Slices
Corn, Popped
Superfood 10
Vit C(mg)
2.08
0
15.66
Vit D (ug)(g)
0
0
0
Vit A (RAE)(g)
552
0
174
Vit A (IU)(IU)
11032
0
966.58
3.12
25.29
0
0
25.91
6.92
0
0
0
0
0
0
828
422.1
0
0
85.68
1061.06
16548
8439.3
0
0
1270.92
21204.8
8.23
15.25
0
0
0
0
4.08
36.96
0
82.96
753.06
0
1.02
155.06
Alpha-T(mg)
0.52
1.08
0.07
0.03
0
0
0.79
0.07
1.17
0
0.59
1.33
0
5.12
Calcium(mg)
189
5.16
63.19
317.58
5.61
200
71.32
1.89
31.45
25.6
68.9
60.9
2.27
3,328.34
Iron(mg)
8.5
0.22
4.3
0.08
0.9
0
3.46
0.06
2.76
0.71
1.57
1.19
7.94
64,076.18
Magn(mg)
75.6
18.48
15.62
28.63
34.36
0
49.11
1.89
118.4
8
55.25
15.95
0
1.83
0
0.65
1.1
0.53
38.4
89.1
1.43
0.05
20.4
38.22
1.07
2.44
0.04
0.03
0.55
1.18
12
71.1
0.64
0
22.44
27.3
0.23
1.69
0
9.52
13.86
0
0.35
0.58
0
12.24
20.79
0
0
11.65
225.66
1,477.24
0.1
30.09
21.55
609.34
DA Plus 10 Page: 18
Nov 05, 2012

Item Name
Superfood 6
Superfood 5
Wheat Germ, Crude
Quinoa, Cooked
Carrots, Baby
Superfood 3
Vinegar, Balsamic
Oil, Olive
Added
Peach, Slices
Corn, Popped
Superfood 10
Potas(mg)
340.19
77.88
53.25
406.09
128.23
260
258.13
33.07
318.2
189.6
176.8
266.8
Zinc(mg)
7.09
0.35
1.35
1.09
1.77
0
1.17
0.02
2.02
0.14
1.31
0.83
Sodium(mg)
198.45
2.04
367.07
109.33
1.73
120
856.25
0.57
12.95
62.4
260.65
304.5
284.4
502.2
5.94
0.05
483.48
251.16
0.2
0.48
0
0
0.35
0.93
93.6
71.1
1.22
0.09
10.2
47.32
455.6
438.9
0
0.14
0.39
0
5.44
0
150
289.17
5,219.13
1.1
20.71
87.32
2,762.22
DA Plus 10 Page: 19
Nov 05, 2012


Item Name
Eggs, Hard Boiled
Meal
Breakfast
Coffee, Instant, Prepared

Superfood 7
Milk, Low Fat, 1%
Breakfast
Breakfast
Breakfast
Fruit Salad
Superfood 4
Edamame, Frozen, Prepared
LIPTON Green Tea with Citrus, Diet
Seaweed, Kelp
Soup, Vegetarian Vegetable, Condensed,
Prepared with Water
Rice, Brown, Wild, Cooked
Tuna Salad, with Egg
TOFURKY Sausage, Sweet Italian
Superfood 9
Bread, Whole Wheat, Prepared, Toasted
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Breakfast
Lunch
Lunch
Lunch
Lunch
Lunch
Quantity
1 item(s) - Large
egg
2.5 cup(s)
3 ounce(s)
10 fluid ounce(s)
- 8 fl oz is 1 cup
1 cup(s)
4 ounce(s)
0.5 cup(s)
8 fluid ounce(s)
0.05 cup(s)
1 cup(s)
Wt(g)
50
Kcal(kcal)
77.5
596.67
85.05
305
11.93
60.38
128.1
239.66
113.4
77.5
236
4
241
230.93
158.76
94.55
0
1.72
67.48
Lunch
Dinner
Dinner
Dinner
Dinner
Dinner
Snacks
Snacks
Snacks
1 cup(s)
0.25 cup(s)
2.5 ounce(s)
120 gram(s)
2 slice(s)
151 gram(s)
151 gram(s)
32 gram(s)
1 ounce(s)
Carb(g)
0.56
2.03
10.21
15.22
57.69
31.74
7.7
0
0.38
11.78
164
52
71.43
120
84
151
151
32
28.35
2,802.05
Fat(g)
5.3
0
1.29
2.96
1.39
0.46
4.03
0
0.02
1.9
165.64
101.92
200
19.2
256.2
104.19
104.19
188.16
168.68
2,139.53
Sat Fat(g)
1.63
0.01
0.26
1.93
0.66
0.11
0.48
0
0.01
0.29
Item Name
Eggs, Hard Boiled
Superfood 7
Milk, Low Fat, 1%
Fruit Salad
Superfood 4
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Protein(g)
6.29
0.6
2.16
10.28
2.25
6.08
8.43
0
0.07
2.07
6.54
7.13
20.71
0.83
7.73
1.09
1.09
8.03
5.97
97.34
35
3.26
8.57
3.56
47.38
27.33
27.33
6.26
6.01
302.01
0.56
6.72
9.29
0.2
4.96
0.24
0.24
16.12
14.76
70.46
0.08
1.14
1.07
0.05
0.73
0.08
0.08
3.29
1.14
13.06
DA Plus 10 Page: 20
Nov 05, 2012

Item Name
Eggs, Hard Boiled
Superfood 7
Milk, Low Fat, 1%
Fruit Salad
Superfood 4
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Item Name
Eggs, Hard Boiled
Superfood 7
Milk, Low Fat, 1%
Fruit Salad
Superfood 4
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Item Name
Eggs, Hard Boiled
Mono Fat(g)
2.04
0
0.37
0.84
0.3
0.1
0.99
0
0
0.82
Poly Fat(g)
0.71
0.01
0.48
0.11
0.14
0.14
1.67
0
0
0.71
Trans Fat(g)
0
0
0
0
0
0
0.01
0
0
0
Chol(mg)
186.5
0
0
15.25
3.36
7.94
0
0
0
0
0.08
1.76
0
0.04
1.07
0.01
0.01
7.59
9.18
25.21
Omega-6(g)
0.59
0.01
0.46
0.09
0.1
0.07
1.39
0
0
0.66
0.35
3.39
0
0.09
2.71
0.07
0.07
4.44
3.68
18.78
Omega-3(g)
0.02
0
0.02
0.01
0.04
0.02
0.28
0
0
0.05
0
0
0
0
0
0
0
0
0
0.01
Diet Fiber(g)
0
0
1.45
0
4.78
1.25
4.03
0
0.05
0.72
0
33.28
0
0
0
0
0
0
0
246.32
Sugar(g)
0.56
0
0.23
15.86
46.58
6.84
1.69
0
0.02
3.78
0.2
2.92
0
0.09
2.42
0.06
0.06
4.41
3.68
17.21
Water(L)
0.04
0.59
2.05
0.16
0.38
0
0
0.29
0.02
0.02
0.02
0
1.32
Alcohol(g)
0
0
0
2.95
0.21
5.71
1.92
5.63
1.36
1.36
1.92
3.09
36.43
Thiamin(mg)
0.03
0
1.29
1.2
0.58
2.14
2.2
3.54
23.37
23.37
2.95
1.4
136.33
Ribo(mg)
0.26
0.01
2.14
DA Plus 10 Page: 21
Nov 05, 2012

Item Name
Superfood 7
Milk, Low Fat, 1%
Fruit Salad
Superfood 4
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Item Name
Eggs, Hard Boiled
Superfood 7
Milk, Low Fat, 1%
Fruit Salad
Superfood 4
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Item Name
Eggs, Hard Boiled
Superfood 7
Milk, Low Fat, 1%
Water(L)
0.07
0.27
0.19
0.07
0.06
0
0
0.22
Alcohol(g)
0
0
0
0
0
0
0
0
Thiamin(mg)
0.06
0.06
0.13
0.19
0.16
0
0
0.05
Ribo(mg)
0.01
0.56
0.11
0.05
0.12
0
0.01
0.05
0.12
0.03
0
0.11
0.02
0.12
0.12
0
0
2.05
Niacin(mg)
0.03
1.41
0.19
0.28
1.16
2.01
0.71
0
0.02
0.9
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.06
0
0
0.11
0.27
0.11
0.08
0
0
0.06
0.09
0.01
0
0.03
0.22
0.1
0.1
0.02
0.02
1.29
Vit B12(g)
0.56
0
0
1.43
0.01
0.23
0
0
0
0
0.14
0.05
0
0.07
0.19
0.11
0.11
0.03
0.27
2.14
Fol (DFE)(g)
22
0
5.1
15.25
23.89
88.45
241.02
0
7.2
9.64
2.11
3.3
0
0.38
3.31
0.28
0.28
4.29
1.01
21.68
Vit C(mg)
0
0
0
0
40.04
0.22
0.15
0
0.09
0.17
0.13
0.13
0.17
0.04
1.78
Vit D (ug)(g)
1.1
0
0
3.66
4.76
0
0.82
0
0
0
0
0
0
0
3.04
Vit A (RAE)(g)
74.5
0
0
176.9
523.13
42.64
6.24
0
43.2
74.76
3.02
3.02
23.68
15.03
624.14
Vit A (IU)(IU)
260
0
0
597.8
6,646.27
DA Plus 10 Page: 22
Nov 05, 2012

Item Name
Fruit Salad
Superfood 4
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Item Name
Eggs, Hard Boiled
Superfood 7
Milk, Low Fat, 1%
Fruit Salad
Superfood 4
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Item Name
Eggs, Hard Boiled
Superfood 7
Milk, Low Fat, 1%
Fruit Salad
Superfood 4
Vit C(mg)
17.29
2.61
4.73
0
0.12
1.45
Vit D (ug)(g)
0
0
0
0
0
0
Vit A (RAE)(g)
0
32.89
0
0
0.24
171.11
Vit A (IU)(IU)
403.76
918.21
0
0
4.64
3424.61
0
0.47
0
3.72
0
4.83
4.83
0
0
40.04
Alpha-T(mg)
0.51
0
0.07
0.03
0.51
0.18
0.53
0
0.03
1.4
0
0
0
0
0
0
0
0
0
4.76
Calcium(mg)
25
23.87
7.65
381.25
34.47
17.01
48.83
0
6.72
24.1
0
21.32
10.71
26.4
0
4.53
4.53
0
0
523.13
Iron(mg)
0.6
0.24
0.77
0.09
1.04
1.56
1.76
0
0.11
1.06
4.92
76.28
214.29
538.8
3.36
99.66
99.66
0
0.28
6,646.27
Magn(mg)
5
23.87
22.96
33.55
35.25
18.14
49.6
0
4.84
7.23
0.39
0.55
0
0.32
0.71
0.29
0.29
2.88
6.75
15.44
Potas(mg)
63
179
59.53
457.5
508.1
147.42
3,831.3
4.92
9.36
28.57
48
30.24
15.1
15.1
13.76
75.69
809.64
Zinc(mg)
0.52
0.06
0.85
1.28
0.36
0.57
11.31
0.98
0.55
1.93
0.24
2.86
0.54
0.54
0.6
1.09
16.56
Sodium(mg)
62
23.87
3.4
134.2
25.62
247.21
2,450.79
52.48
8.32
0
13.2
74.76
10.57
10.57
49.28
79.66
499.28
DA Plus 10 Page: 23
Nov 05, 2012

Item Name
Seaweed, Kelp
Prepared with Water
Superfood 9
Superfood 1
Superfood 1
Superfood 5
Superfood 2
Potas(mg)
337.9
30
3.56
207.26
Zinc(mg)
1.06
0
0.05
0.46
Sodium(mg)
4.65
60
9.32
814.58
165.64
84.24
0
312
289.8
288.41
288.41
207.68
201.85
3,831.3
2.2
0.28
0
0.16
1.39
0.11
0.11
0.93
0.94
11.31
4.92
189.8
442.86
96
320.04
3.02
3.02
5.44
0.85
2,450.79
DA Plus 10 Page: 24
Nov 05, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
2273
1616
657
Nov 02, 2012
2188
1616
572
Nov 03, 2012
2140
1616
524
Total:
6601
4848
1753
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2174
2200
1616
584
DA Plus 10 Page: 25

KPark WB4

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Nov 05, 2012

Kimmy Park, parkkimmy@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 05, 2012

Dietary Fiber, Total

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

236.0 - 341.0 307.85 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 05, 2012

Nov 05, 2012

3.0 cup eq.

2.4 cup eq.

2.0 cup eq.

1.7 cup eq.

3.0 cup eq.

2.6 cup eq.

6.0 oz. eq.

6.6 oz. eq.

Your results are based on a 2174 calorie

for this much every week:

Dark Green Vegetables = 2.0 cups weekly

*MyPlate contains recommendations only for calorie levels up to 3,200

Nov 05, 2012

Intake Spreadsheet for Nov 01, 2012

Milk, Non Fat Skim or Fat Free

Cereal, Granola, Prepared

Salad, Spinach, No Dressing, Made w/

Raita, Cucumber (Indian Yogurt and

0.5 cup(s) - not

FLATOUT Flatbread, Healthy Grain, Harvest

Nuts, Pistachio, Dry Roasted

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 02, 2012

Milk, Non Fat Skim or Fat Free

Wheat Germ, Crude

Tofu Vegetable Quiche (Vegan)

Roll, Dinner, Whole Wheat

Omelet, Vegetable, with Onions, Peppers,

POP SECRET Popcorn, 100 Calorie, Kettle

0.5 cup(s) Cubes

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012