PeaseB WB4

Nov 07, 2012
Brandon Pease, bs_pease@yahoo.com

Profile: Brandon Pease, 3 Day Average
Profile
Active Profile:
Brandon Pease
Height:
5 ft. 6 inches
Weight:
140.0 lbs.
Age:
19 years
BMI:
22.6
Gender:
Male
Activity Level:
Sedentary
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2353 kcal
Protein
50.8 g
Carbohydrate
258.0 - 373.0 g
Fat, Total
51.0 - 89.0 g
No recommendation
Saturated Fat
< 23 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
17 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
Nov 07, 2012

Nutrient
Sugar, Total
DRI
*
No recommendation
Other
Water
3.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.2 mg
Riboflavin
1.3 mg
Niacin
16 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
90 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
900 g
Vitamin A (IU)
3000 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
8 mg
Magnesium
400 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 07, 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%
1,059-1,529 kCal
10%-35%
235-824 kCal
20%-35%
471-824 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
46%
23%
33%
0%
1,168 kCal
584 kCal
834 kCal
0 kCal
DA Plus 10 Page: 3
Nov 07, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
10%
11%
8%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 07, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2353 kcal
2,552.85 kcal
108%
Protein
50.8 g
145.99 g
287%
Carbohydrate
258.0 - 373.0 291.9 g

g
51.0 - 89.0 g 92.7 g
Fat, Total
Fat
Saturated Fat
< 23 g
29.23 g
127%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
32.03 g
22.32 g
0.05 g
397.46 mg
132%
Omega-6 Linoleic
17 g
13.73 g
Omega-3 Linolenic
1.6 g
3g
Dietary Fiber, Total
38 g
33.04 g
Sugar, Total
109.17 g
Water
3.7 L
3.05 L
Alcohol
0g
Thiamin
1.2 mg
2.53 mg
211%
Riboflavin
1.3 mg
3.79 mg
292%
Niacin
16 mg
41.4 mg
259%
Vitamin B6
1.3 mg
3.91 mg
301%
Vitamin B12
2.4 g
11.93 g
497%
Folate (DFE)
400 g
921.59 g
230%
Vitamin C
90 mg
186.74 mg
207%
Vitamin D (ug)
15 g
4.57 g
Vitamin A (RAE)
900 g
2,142.43 g
238%
Vitamin A (IU)
3000 IU
34,538.12 IU
1,151%
Alpha-Tocopherol
15 mg
12.24 mg
Calcium
1000 mg
1,861.87 mg
186%
Iron
8 mg
21.62 mg
270%
Magnesium
400 mg
530.68 mg
133%
Potassium
4700 mg
6,057.98 mg
129%
Essential Fatty Acids

81%
188%
Carbohydrates
87%
Other
83%
Vitamins
30%
82%
Minerals
DA Plus 10 Page: 5
Nov 07, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Zinc
11 mg
15.57 mg
142%
Sodium
1500 mg
3,662.17 mg
244%
DA Plus 10 Page: 6
Nov 07, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
8.0 oz. eq.
tips
Actual
9.5 oz. eq.
% Goal
118.7%
Vegetables
3.0 cup eq.
tips
3.8 cup eq.
127.8%
Fruits
2.0 cup eq.
tips
2.4 cup eq.
119.9%
Dairy
3.0 cup eq.
tips
3.4 cup eq.
112.6%
Protein Foods
6.5 oz. eq.
tips
12.4 oz. eq.
191.2%
414.6
114.5%
Empty Calories
362.0
Your results are based on a 2353 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 4.0 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 7.0 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 07, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
Bread, Whole Wheat, Prepared, Toasted
Celery, Diced
Meal
Breakfast
Breakfast
Apple, Medium
Breakfast
Milk, Non Fat Skim or Fat Free
Breakfast
Peanuts, All Types, Boiled, Salted
Breakfast
Quantity
4 slice(s)
2 cup(s) chopped
2 cup(s) - cup,
quartered or
chopped
8 fluid ounce(s)
- 8 fl oz is 1 cup
0.75 cup(s) - in
shell, edible
yield
1 cup(s)
Wt(g)
168
202
Kcal(kcal)
512.4
32.32
250
130
245
83.3
47.25
150.25
245
154.35
30
140
360
72
82.8
23.04
711
91
0
30.94
532.86
0
1121.12
2,993.39
Sat Fat(g)
1.47
0.08
0.07
0.14
1.44
2.45
Yogurt, Plain, Low Fat (12 grams protein per 8

ounces)
PEPPERIDGE FARM GOLDFISH Crackers,
Cheddar Cheese
Lunch
Spinach, Chopped, Boiled, Drained

Strawberries
Lunch
Lunch
Water, Tap
Broccoli
Lunch
Dinner
Ice Cream, Vanilla, Rich

Water, Tap
Salmon, Atlantic, Wild, Cooked, Dry Heat
Dinner
Dinner
Dinner
55 item(s) - 55
items are 55
goldfish pieces
2 cup(s)
0.5 cup(s) Whole
3 cup(s)
1 cup(s) Chopped
1 cup(s)
3 cup(s)
2 item(s) - fillet
Protein(g)
15.46
1.39
0.65
8.26
6.38
12.86
Carb(g)
94.75
6
34.52
12.15
10.05
17.25
214
711
616
3,962.25
Fat(g)
9.91
0.34
0.42
0.2
10.4
3.8
20
10.69
0.48
0
2.57
7.49
0
156.71
226.94
Mono Fat(g)
2.14
0.06
34.7
13.5
5.53
0
6.04
47.7
0
0
267.49
Poly Fat(g)
5.43
0.16
31.17
0.94
0.22
0
0.34
34.67
0
50.08
116.31
Trans Fat(g)
0
0
0
0.15
0.01
0
0.04
22.1
0
7.74
36.7
Chol(mg)
0
0
656.34
Item Name
Celery, Diced
Apple, Medium
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Water, Tap
Item Name
Celery, Diced
Lunch
DA Plus 10 Page: 8
Nov 07, 2012

Item Name
Apple, Medium
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Water, Tap
Item Name
Celery, Diced
Apple, Medium
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Water, Tap
Item Name
Celery, Diced
Apple, Medium
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Mono Fat(g)
0.02
0.05
5.16
1.04
Poly Fat(g)
0.13
0.01
3.29
0.11
Trans Fat(g)
0
0
0
0
Chol(mg)
0
4.9
0
14.7
2.5
0.02
0.03
0
0.01
9.54
0
16.61
34.7
Omega-6(g)
4.84
0.16
0.11
0
3.29
0.08
0.39
0.11
0
0.03
1.46
0
20.06
31.17
Omega-3(g)
0.59
0
0.02
0
0
0.03
0
0
0
0
0
0
0
0
Diet Fiber(g)
11.26
3.23
6
0
4.16
0
0
0
0
0
196.88
0
437.36
656.34
Sugar(g)
7.09
3.7
25.98
12.47
1.17
17.25
0.5
0.5
0.06
0.06
0
0.02
0.94
0
1.36
10.9
Water(L)
0.04
0.19
0.21
0.22
0.02
0.21
0.33
0.05
0
0.02
0.48
0
2.33
3.84
Alcohol(g)
0
0
0
0
0
0
8.64
1.44
0
2.37
0
0
0
37.59
Thiamin(mg)
0.45
0.04
0.04
0.11
0.12
0.11
1.55
3.52
0
1.55
44.19
0
0
118.95
Ribo(mg)
0.38
0.12
0.06
0.45
0.03
0.52
0.33
0.07
0.71
0.08
3.29
0
0
0
0
0
0.34
0.02
0
0.06
3.08
0.85
0.02
0
0.11
5.89
DA Plus 10 Page: 9
Nov 07, 2012

Item Name
Water, Tap
Item Name
Celery, Diced
Apple, Medium
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Water, Tap
Item Name
Celery, Diced
Apple, Medium
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Water, Tap
Item Name
Celery, Diced
Apple, Medium
Water(L)
0.12
0.71
0.37
3.29
Niacin(mg)
6.62
0.65
0.23
0.23
2.48
0.28
Alcohol(g)
0
0
0
0
Vit B6(mg)
0.33
0.15
0.1
0.09
0.07
0.12
Thiamin(mg)
0.09
0
1.69
3.08
Vit B12(g)
0
0
0
1.23
0
1.37
Ribo(mg)
0.36
0
3
5.89
Fol (DFE)(g)
149.52
72.72
7.5
12.25
35.44
26.95
1.76
0.28
0
0.58
0.18
0
62.07
75.36
Vit C(mg)
0
6.26
11.5
0
0
1.96
0.87
0.03
0
0.16
0.1
0
5.82
7.84
Vit D (ug)(g)
0
0
0
2.94
0
0.06
0
0
0
0
0.83
0
18.79
22.22
Vit A (RAE)(g)
0
44.44
7.5
149.45
0
34.3
525.6
17.28
0
57.33
19.26
0
178.64
1,102.49
Vit A (IU)(IU)
6.72
906.98
135
499.8
0
124.95
35.28
42.34
0
81.17
0
0
0
178.51
Alpha-T(mg)
1.41
0.55
0.45
0.02
1.94
13.94
0
0
0
0
0.64
0
0
3.64
Calcium(mg)
60.48
80.8
15
298.9
25.99
1,898.85
1886.4
0.72
0
28.21
389.48
0
80.08
2,620.58
Iron(mg)
5.71
0.4
0.3
0.07
0.48
28.41
37731.6
8.64
0
566.93
1397.42
0
271.04
41,649.08
Magn(mg)
149.52
22.22
12.5
26.95
48.2
908.39
DA Plus 10 Page: 10
Nov 07, 2012

Item Name
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Water, Tap
Item Name
Celery, Diced
Apple, Medium
ounces)
Cheddar Cheese
Strawberries
Water, Tap
Broccoli
Water, Tap
Alpha-T(mg)
0.07
Calcium(mg)
448.35
Iron(mg)
0.2
Magn(mg)
41.65
40
0.36
7.49
0.21
0
0.71
1.09
0
0
13.94
Potas(mg)
579.6
525.2
267.5
382.2
85.05
573.3
489.6
11.52
21.33
42.77
250.38
21.33
92.4
1,898.85
Zinc(mg)
2.77
0.26
0.1
1.03
0.86
2.18
12.85
0.3
0
0.66
0.73
0
6.34
28.41
Sodium(mg)
640.08
161.6
2.5
102.9
354.85
171.5
313.2
9.36
7.11
19.11
23.54
7.11
227.92
908.39
250
1677.6
110.16
7.11
287.56
335.98
7.11
3868.5
8,706.87
2.74
0.1
0
0.37
1.01
0
5.05
16.48
252
0.72
21.33
30.03
130.54
21.33
344.96
2,484.34
DA Plus 10 Page: 11
Nov 07, 2012


Item Name
Pancakes
Carrots
Meal
Breakfast
Breakfast
Bread, Wheat
Ham, Sliced, Prepackaged or Deli
Lunch
Lunch
Cheese, Swiss
Lunch
Lettuce, Looseleaf
Lunch
Blueberries
Water, Tap
Cheese, Parmesan, Grated
V8 100% Juice, Vegetable, Low Sodium
Spaghetti, with Meat Sauce
Lunch
Lunch
Dinner
Dinner
Dinner
Quantity
2 item(s)
2 cup(s) - Strips
or slices
1 cup(s) - Melon
balls
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 slice(s)
4 slice(s) - 4 1/4
in. squares
1 cup(s) - cup,
shredded
2 cup(s) Shredded
1.5 cup(s)
3 cup(s)
6 tablespoon(s)
2 cup(s)
2 cup(s)
Honeydew Melon
Breakfast
Breakfast
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Water, Tap
Protein(g)
6.78
2.27
0.96
8.26
5.18
15.34
29.08
0.98
1.61
0
11.54
4
33.08
119.08
Mono Fat(g)
3.05
0.03
0.01
0.05
0.32
3.31
7.86
0
0.1
27.74
Carb(g)
32.46
23.38
16.09
12.15
24.73
1.92
5.81
2.07
31.52
0
1.22
20
82.83
254.17
Poly Fat(g)
5.13
0.29
0.1
0.01
0.8
0.78
1.05
0.06
0.32
13.72
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Wt(g)
117.22
244
Kcal(kcal)
255.23
100.04
177
63.72
245
83.3
50
84
135
136.08
108
410.41
72
10.8
217.5
711
30
486
496
3,037.72
Fat(g)
10.69
0.59
0.25
0.2
1.72
7.05
30.02
0.11
0.72
0
8.58
0
25.79
85.71
Trans Fat(g)
0.02
0
0
0
0.01
0
0
0
0
0.04
123.98
0
129.3
100
699.36
2,247.21
Sat Fat(g)
1.7
0.09
0.07
0.14
0.4
2.27
19.2
0.01
0.06
0
5.19
0
7.61
36.74
Chol(mg)
68.86
0
0
4.9
0
44.52
99.36
0
0
358.12
DA Plus 10 Page: 12
Nov 07, 2012

Item Name
Water, Tap
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Water, Tap
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Water, Tap
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Mono Fat(g)
0
2.51
0
10.49
27.74
Omega-6(g)
4.99
0.28
0.05
0
0.73
0.68
0.67
0.02
0.19
0
0.28
0
4.41
12.3
Water(L)
0.07
0.22
0.16
0.22
0.02
0.06
0.04
0.07
0.18
0.71
0.01
0.46
0.35
2.55
Niacin(mg)
2.18
2.4
0.74
0.23
2.97
4.28
0.1
0.27
0.91
23.34
Poly Fat(g)
0
0.35
0
4.83
13.72
Omega-3(g)
0.11
0
0.06
0
0.08
0.1
0.38
0.04
0.13
0
0.06
0
0.34
1.3
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.05
0.34
0.16
0.09
0.05
0.32
0.09
0.06
0.11
1.85
Trans Fat(g)
0
0
0
0
0.04
Diet Fiber(g)
0.98
6.83
1.42
0
2.1
0
0
0.94
5.22
0
0
4
7.44
28.92
Thiamin(mg)
0.31
0.16
0.07
0.11
0.23
0.75
0.07
0.05
0.08
0
0.01
0
0.72
2.56
Vit B12(g)
0.28
0
0
1.23
0
0.67
3.61
0
0
8
Chol(mg)
0
26.4
0
114.08
358.12
Sugar(g)
4.25
11.57
14.37
12.47
3.04
0
1.43
0.56
21.66
0
0.27
14
14.63
98.25
Ribo(mg)
0.3
0.14
0.02
0.45
0.14
0.2
0.32
0.06
0.09
0
0.15
0
0.57
2.43
Fol (DFE)(g)
114.61
46.36
33.63
12.25
49.5
2.52
6.48
27.36
13.05
586.52
DA Plus 10 Page: 13
Nov 07, 2012

Item Name
Water, Tap
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Water, Tap
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Water, Tap
Item Name
Pancakes
Carrots
Honeydew Melon
Bread, Wheat
Cheese, Swiss
Lettuce, Looseleaf
Blueberries
Niacin(mg)
0
0.03
0
9.24
23.34
Vit C(mg)
0
14.4
31.86
0
0.1
0
0
6.62
21.1
0
0
144
21.33
239.41
Alpha-T(mg)
1.42
1.61
0.04
0.02
0.09
0.18
0.41
0.16
1.24
0
0.08
0
4.66
9.92
Potas(mg)
112.46
780.8
403.56
382.2
91
249.48
83.16
139.68
167.48
5,286.11
Vit B6(mg)
0
0.01
0
0.56
1.85
Vit D (ug)(g)
0.51
0
0
2.94
0
0
0.54
0
0
0
0.15
0
0
4.14
Calcium(mg)
86.14
80.52
10.62
298.9
69
5.88
854.3
25.92
13.05
21.33
332.7
40
178.56
2,016.91
Zinc(mg)
0.56
0.59
0.16
1.03
0.59
1.72
4.71
0.13
0.35
16.25
Vit B12(g)
0
0.68
0
1.54
8
Vit A (RAE)(g)
0
2037.4
5.31
149.45
0
0
237.6
266.4
6.52
0
68.7
200
119.04
3,090.43
Iron(mg)
1.99
0.73
0.3
0.07
1.76
0.76
0.22
0.62
0.61
0
0.27
0.72
6.99
15.04
Sodium(mg)
382.05
168.36
31.86
102.9
259.5
1073.52
207.36
20.16
2.18
4,823.27
Fol (DFE)(g)
0
3
0
277.76
586.52
Vit A (IU)(IU)
145.73
40762.6
88.5
499.8
1
0
896.42
5331.6
117.45
0
259.5
4000
1683.35
53,785.95
Magn(mg)
13.74
29.28
17.7
26.95
23
15.12
41.04
9.36
13.05
7.11
11.4
0
94.24
301.99
DA Plus 10 Page: 14
Nov 07, 2012

Item Name
Water, Tap
Potas(mg)
7.11
37.5
1800
1031.68
5,286.11
Zinc(mg)
0
1.16
0
5.26
16.25
Sodium(mg)
21.33
458.7
280
1815.36
4,823.27
DA Plus 10 Page: 15
Nov 07, 2012


Item Name
Waffle, Plain, Prepared
Meal
Breakfast
Breakfast
Apple, Medium
Breakfast
Quantity
2 cup(s)
2 item(s) - 7 in.
diameter round
waffle
2 cup(s) - cup,
quartered or
chopped
2 cup(s)
Wt(g)
490
150
Kcal(kcal)
166.6
436.5
250
130
330
386.1
3 cup(s)
3 cup(s)
3 slice(s) - small
(2 in x 2-1/2 in x
1-3/4 in)
2 tablespoon(s)
1 cup(s)
0.5 cup(s)
0.5 cup(s) - cup,
mashed
8 ounce(s)
414
711
96
66.24
0
277.44
27.2
255
82
112.5
240.45
308.55
78.72
100.12
226.8
142.88
14.18
84.34
0
2,417.95
Sat Fat(g)
0.27
4.3
0.07
0.06
Rice, White, Long Grain, Enriched, Instant,

Boiled
Salad, Green
Water, Tap
Bread, French
Lunch
Oil, Canola
Pasta with Meat Sauce
Corn, Yellow, Sweet, Boiled, Drained
Banana
Lunch
Dinner
Dinner
Dinner

ounces)
Almonds, Dry Roasted, without Salt Added
Dinner
Water, Tap
Dinner
0.5 ounce(s) oz (22 whole

kernels)
3 cup(s)
Protein(g)
16.51
11.85
0.65
7.19
Carb(g)
24.3
49.35
34.52
82.83
711
3,869.67
Fat(g)
0.39
21.15
0.42
1.65
5.18
0
11.28
0
20.37
2.8
1.23
11.91
13.33
0
54.18
0
33.63
17.2
25.7
15.97
0.29
0
1.76
27.2
10.71
1.23
0.37
3.51
0.04
0
0.48
2
3.9
0.16
0.13
2.27
2.99
0
91.95
Mono Fat(g)
0.11
5.28
33.64
3.01
0
354.03
Poly Fat(g)
0.01
10.18
22.06
7.38
0
76.07
Trans Fat(g)
0
0
0.11
0.57
0
14.24
Chol(mg)
9.8
103.5
177.91
Item Name
Apple, Medium
Boiled
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
ounces)
Water, Tap
Item Name
Lunch
Lunch
Lunch
Dinner
DA Plus 10 Page: 16
Nov 07, 2012

Item Name
Apple, Medium
Boiled
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
ounces)
Water, Tap
Item Name
Apple, Medium
Boiled
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
ounces)
Water, Tap
Item Name
Apple, Medium
Boiled
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
Mono Fat(g)
0.02
0.24
Poly Fat(g)
0.13
0.06
Trans Fat(g)
0
0
Chol(mg)
0
0
0.02
0
0.33
17.21
4.52
0.31
0.04
0.97
0.14
0
0.76
7.65
0.62
0.49
0.08
0.1
0
0
0
0.11
0
0
0
0
0
0
0
0
51
0
0
13.61
4.59
0
33.64
Omega-6(g)
0.01
8.96
0.11
0.06
1.84
0
22.06
Omega-3(g)
0
1.17
0.02
0
0
0
0.11
Diet Fiber(g)
0
3.36
6
1.98
0
0
177.91
Sugar(g)
24.94
8.24
25.98
0
0
0
0.71
5.17
0.54
0.48
0.05
0.07
0
0
0.05
2.49
0.06
0.01
0.03
0.03
8.94
0
2.3
0
3.57
1.97
2.93
0
5.97
0
2.46
0
8.57
3.72
13.76
15.97
1.84
0
17.99
Water(L)
0.45
0.06
0.21
0.24
0
0
3.86
Alcohol(g)
0
0
0
0
1.55
0
32.6
Thiamin(mg)
0.22
0.39
0.04
0.25
0.7
0
110.3
Ribo(mg)
0.89
0.52
0.06
0.03
0.4
0.71
0.03
0
0.18
0.06
0.08
3.32
0
0
0
0
0
0
0
0
0.12
0
0.42
0
0.28
0.08
0.03
1.95
0.21
0
0.28
0
0.32
0.05
0.08
3.06
DA Plus 10 Page: 17
Nov 07, 2012

Item Name
ounces)
Water, Tap
Item Name
Apple, Medium
Boiled
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
ounces)
Water, Tap
Item Name
Apple, Medium
Boiled
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
ounces)
Water, Tap
Item Name
Apple, Medium
Boiled
Water(L)
0.19
Alcohol(g)
0
Thiamin(mg)
0.1
Ribo(mg)
0.49
0
0.71
3.32
Niacin(mg)
0.46
3.11
0.23
5.73
0
0
0
Vit B6(mg)
0.18
0.08
0.1
0.17
0.01
0
1.95
Vit B12(g)
2.45
0.38
0
0
0.14
0
3.06
Fol (DFE)(g)
24.5
102
7.5
389.4
2.28
0
4.57
0
6.22
1.38
0.75
0.26
0.33
0
0.1
0
0.43
0.11
0.41
0.11
0
0
0
0
1.48
0
0
1.27
153.18
0
220.8
0
104.55
18.86
22.5
24.95
0.5
0
25.49
Vit C(mg)
0
0.6
11.5
0
0.02
0
2.04
Vit D (ug)(g)
5.88
0
0
0
0
0
5.57
Vit A (RAE)(g)
298.9
97.5
7.5
0
7.51
0
1,075.75
Vit A (IU)(IU)
999.6
342
135
0
96.05
0
0.19
0
17.85
4.51
9.79
1.81
0
0
0
0
0
0
0
0.06
235.98
0
0
0
30.6
10.66
3.37
31.75
4703.04
0
0
0
1596.23
215.66
72
115.67
0
0
142.3
Alpha-T(mg)
0.05
0
0.45
0.03
0
0
5.94
Calcium(mg)
597.8
382.5
15
26.4
0
0
716.27
Iron(mg)
0.15
3.46
0.3
5.84
0.14
0
8,179.34
Magn(mg)
53.9
28.5
12.5
16.5
12.86
1,669.84
21.41
381.67
DA Plus 10 Page: 18
Nov 07, 2012

Item Name
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
ounces)
Water, Tap
Item Name
Apple, Medium
Boiled
Salad, Green
Water, Tap
Bread, French
Oil, Canola
Banana
ounces)
Water, Tap
Alpha-T(mg)
0
0
0.17
4.75
3.77
0.07
0.11
0.07
Calcium(mg)
53.82
21.33
42.24
0
48.45
2.46
5.63
415.04
Iron(mg)
2.61
0
3.48
0
4.18
0.37
0.29
0.18
Magn(mg)
45.54
7.11
26.88
0
53.55
21.32
30.38
38.56
3.37
0
12.86
Potas(mg)
764.4
238.5
267.5
29.7
37.85
21.33
1,669.84
Zinc(mg)
2.06
1.02
0.1
1.62
0.54
0
21.41
Sodium(mg)
205.8
766.5
2.5
13.2
39.83
7.11
381.67
712.08
7.11
122.88
0
818.55
178.76
402.75
530.7
0.87
0
0.89
0
4.26
0.51
0.17
2.02
107.64
21.33
492.48
0
1887
0.82
1.12
158.76
100.93
7.11
4,180.97
0.47
0
13.98
0.43
21.33
3,678.91
DA Plus 10 Page: 19
Nov 07, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
2992
1676
1316
Nov 02, 2012
2246
1676
570
Nov 03, 2012
2418
1676
742
Total:
7656
5028
2628
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2353
2552
1676
876
DA Plus 10 Page: 20

PeaseB WB4

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Nov 07, 2012

Brandon Pease, bs_pease@yahoo.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 07, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

258.0 - 373.0 291.9 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 07, 2012

Nov 07, 2012

3.0 cup eq.

3.8 cup eq.

2.0 cup eq.

2.4 cup eq.

3.0 cup eq.

3.4 cup eq.

6.5 oz. eq.

12.4 oz. eq.

Your results are based on a 2353 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

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

Nov 07, 2012

Intake Spreadsheet for Nov 01, 2012

Milk, Non Fat Skim or Fat Free

Peanuts, All Types, Boiled, Salted

Yogurt, Plain, Low Fat (12 grams protein per 8

Spinach, Chopped, Boiled, Drained

Ice Cream, Vanilla, Rich

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

Intake Spreadsheet for Nov 02, 2012

Milk, Non Fat Skim or Fat Free

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

Intake Spreadsheet for Nov 03, 2012

Rice, White, Long Grain, Enriched, Instant,

Yogurt, Plain, Low Fat (12 grams protein per 8

0.5 ounce(s) oz (22 whole

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

Nov 07, 2012

Nov 01, 2012

Nov 02, 2012

Nov 03, 2012

Daily Caloric Summary

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