2/21/22, 1:08 PM Report
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Josely Pena [email protected] 2/21/2022 combinationReport
Report Parameters
Start Date : 02/14/2022 End Date: 02/21/2022
Choose Meal Times
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
Choose Reports to CombineSelecting or unselecting reports will add or remove them
DRI Report
Intake vs. Goals
Macronutrient Ranges
Fat Breakdown
Source Analysis
MyPlate Analysis
Intake Spreadsheet
Exchanges Spreadsheet
Activities Spreadsheet
Energy balance
Daily Food Log
Daily Activity Log
Combination Report
2/21/22, 1:08 PM Report
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DRI Report
Profile Information
Profile
Active Profile: Josely Pena
Height: 4 ft. 11 inches
Weight: 115 lbs.
Age: 25 years
BMI: 23.225
Gender: Female
Activity Level: Sedentary
Smoker: no
Strict Vegetarian/Vegan: no
Nutrient Data
Nutrient DRI Notes
Energy
Kilocalories 1750.0 kcal
Protein 41.73 gAMDR: 10%-35% of kilocalories RDA: Daily requirement based on 0.8 grams ofprotein per kilogram body weight
Carbohydrate 196.88 – 284.38 gAMDR: 45%-65% of kilocalories RDA: 130 g/day for adults and children
Fat, Total 38.89 – 68.06 g AMDR: 20%-35% of kilocalories
Fat (Specific)
Saturated Fat < 19.4 g Less than 10% of kilocalories
Monounsaturated Fat * No recommendation
Polyunsaturated Fat * No recommendation
Trans Fatty Acid * No recommendation
Cholesterol < * Less than mg recommended
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g
PFA 18:3, Linolenic 1.10 g
Carbohydrates (Specific)
Dietary Fiber, Total 25.0 g
Sugar, Total * No recommendation
Other
Water 2700.00 g
Alcohol * No recommendation
Vitamins
Thiamin 1.10 mg
Riboflavin 1.10 mg
Niacin 14.00 mg
Pyridoxine (Vitamin B6) 1.30 mg
Cobalamin (Vitamin B12) 2.40 mcg
2/21/22, 1:08 PM Report
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Intake vs. Goals02/14/2022 – 02/21/2022
Nutrient DRI Notes
Folate (DFE) 400.00 mcg
Vitamin C 75.00 mg
Vitamin D (ug) 15.00 mcg
Vitamin A (RAE) 700.00 mcg
Vitamin A (IU) 2333.00 IU
Vitamin K 90.00 mcg
Vitamin E (Alpha-Tocopherol) 15.00 mg
Minerals
Calcium 1000.00 mg
Iron 18.00 mg
Magnesium 310.00 mg
Potassium 2600.00 mg DRI Adequate Intake
Zinc 8.00 mg
Sodium 1500.00 mg DRI Adequate Intake
Report Data
Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
Energy
Kilocalories 1750.0 kcal 1,556.38 kcal 88.936%
Protein 41.73 g 68.637 g 164.479%
Carbohydrate 196.88 – 284.38 g 159.775 g 81.154%
Fat, Total 38.89 – 68.06 g 72.112 g 105.953%
Fat (Specific)
Saturated Fat <19.4 g 20.758 g 106.999%
Monounsaturated Fat No suggestion 32.643 g
Polyunsaturated Fat No suggestion 13.074 g
Trans Fatty Acid No suggestion 0.596 g
Cholesterol <No suggestion 154.264 mg
Essential Fatty Acids
PFA 18:2, Linoleic 12.00 g 12.099 g 100.822%
1750.0 kcal
41.73 g
196.88 g
284.38 g
38.89 g
68.06 g
19.4 g
12.00 g
2/21/22, 1:08 PM Report
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Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
PFA 18:3, Linolenic 1.10 g 0.29 g 26.338%
Carbohydrates (Specific)
Dietary Fiber, Total 25.0 g 18.556 g 74.225%
Sugar, Total No suggestion 61.741 g
Other
Water 2700.00 g 510.522 g 18.908%
Alcohol No suggestion 0.00 g
Vitamins
Thiamin 1.10 mg 0.994 mg 90.398%
Riboflavin 1.10 mg 1.952 mg 177.413%
Niacin 14.00 mg 15.076 mg 107.687%
Pyridoxine (Vitamin B6) 1.30 mg 1.043 mg 80.208%
Cobalamin (VitaminB12)
2.40 mcg 2.869 mcg 119.535%
Folate (DFE) 400.00 mcg 251.187 mcg 62.797%
Vitamin C 75.00 mg 13.154 mg 17.539%
Vitamin D (ug) 15.00 mcg 2.49 mcg 16.602%
Vitamin A (RAE) 700.00 mcg 450.634 mcg 64.376%
Vitamin A (IU) 2333.00 IU 8,705.154 IU 373.131%
Vitamin K 90.00 mcg 58.467 mcg 64.963%
Vitamin E (Alpha-
Tocopherol) 15.00 mg 13.974 mg 93.159%
Minerals
Calcium 1000.00 mg 1,042.333 mg 104.233%
Iron 18.00 mg 9.721 mg 54.005%
1.10 g
25.0 g
2700.00 g
1.10 mg
1.10 mg
14.00 mg
1.30 mg
2.40 mcg
400.00 mcg
75.00 mg
15.00 mcg
700.00 mcg
2333.00 IU
90.00 mcg
15.00 mg
1000.00 mg
18.00 mg
2/21/22, 1:08 PM Report
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Macronutrient Ranges02/14/2022 – 02/21/2022
Carbs Protein Fat Alcohol
0.0
100
200
300
400
500
600
700
800
900
1.0k
1.1k ActualRecommended
Fat Breakdown02/14/2022 – 02/21/2022
Nutrient DRI Intake % of DRI Notes
below DRI over DRI
at DRI (if range)
Reported Intake
Magnesium 310.00 mg 290.929 mg 93.848%
Potassium 2600.00 mg 2,014.759 mg 77.491%
Zinc 8.00 mg 10.983 mg 137.283%
Sodium 1500.00 mg 1,512.636 mg 100.842%
Report Data
Recommended Actual Intake
Total Calories 1750 kcal 1,556.38 kcal
Carbs 787.5-1,137.5 kcal 45%-65% 639.102 kcal 41.063%
Protein 175-612.5 kcal 10%-35% 274.548 kcal 17.64%
Fats 350-612.5 kcal 20%-35% 649.007 kcal 41.7%
Alcohol 0 kcal 0% 0 kcal 0%
Report Data
Source of Fat Percent of Average Daily Value
Monounsaturated Fat 18.905%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
310.00 mg
2600.00 mg
8.00 mg
1500.00 mg
2/21/22, 1:08 PM Report
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Source Analysis02/14/2022 – 02/21/2022
MyPlate Analysis02/14/2022 – 02/21/2022
Source of Fat Percent of Average Daily Value
Polyunsaturated Fat 7.572%
Saturated Fat 12.022%
Trans Fatty Acid 0.345%
Unspecified 2.919%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
Selected Nutrient:
Report Entries
Item NameAmount ofFood Nutrient
Amount ofNutrient Percent of Average Daily Value
Pancake, Plain, Mix 3.00 oz. Kilocalories 312.979 kcal 20.109%
Almonds, Sliced 0.33 c. Kilocalories 273.23 kcal 17.555%
Pork, Spareribs, Braised 4.00 oz. Kilocalories 283.185 kcal 18.195%
Vegetables, Mixed, Frozen, Boiled, Drained 1.00 c. Kilocalories 118.30 kcal 7.601%
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
1.00 c. Kilocalories 257.25 kcal 16.529%
Taco Salad 1.00 item Kilocalories 311.436 kcal 20.01%
* A gold star marks foods containing more than 20% of the DV. A silver star marks foods containing 10% to 20% of the DV.
Report Data
Goal * Actual % Goal
Grains (https://www.myplate.g…healthy/grains)
6.0 oz. eq.
tips (https://www.myplate.gov/…sheet/make-half-your-grains-whole-grains)
0.674 oz. eq. 11.233 %
Vegetables (https://www.myplate.g…healthy/vegetables)
2.5 cup eq.tips (https://www.myplate.gov/…sheet/vary-your-veggies)
1.07 cup eq. 42.8 %
Fruits (https://www.myplate.g…healthy/fruits)
1.5 cup eq.tips (https://www.myplate.gov/…sheet/focus-whole-fruits)
0.0 cup eq. 0.0 %
Dairy (https://www.myplate.g…healthy/dairy)
3.0 cup eq.
tips (https://www.myplate.gov/…sheet/move-low-fat-or-fat-free-dairy)
1.86 cup eq. 62.0 %
Protein Foods (https://www.myplate.g…healthy/protein-foods)
5.0 oz. eq.
tips (https://www.myplate.gov/…sheet/vary-your-protein-routine)
6.467 oz. eq. 129.344 %
Kilocalories
2/21/22, 1:08 PM Report
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(http://www.myplate.gov)Your results are based on a 1750 calorie pattern
(https://www.fns.usda.gov/sites/default/files/usda_food_patterns/USDAFoodPatternsSummaryTable.pdf).
Make Half Your Grains Whole! Aim for at least 3.0 oz. eq. whole grains (https://www.myplate.gov/eat-healthy/grains).
Vary Your Veggies! Aim for this much every week (https://www.fns.usda.gov/sites/default/files/myplate_miplato/table1.pdf):
Dark Green Vegetables = 1.5 cups weeklyOrange Vegetables = 5.5 cups weeklyDry Beans & Peas = 1.5 cups weeklyStarchy Vegetables = 5 cups weeklyOther Vegetables = 4 cups weekly
Oils: Aim for 5 teaspoons of oil (https://www.myplate.gov/eat-healthy/more-key-topics) a day.
Go Lean with Protein! Aim for this much every week:Seafood = 8 oz weeklyMeat, Poultry & Eggs = 24 oz weeklyNuts, Seeds & Soy Products = 4 oz weekly
* MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet & Wellness Plus recommendsmore than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate.
Intake Spreadsheet
Goal * Actual % Goal
Empty Calories 161.0 kcal 369.761 kcal 229.665 %
Diet Entries for 02/14/2022
Item Name Meal Quantity Wt (g) Kcal
Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 312.979
Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 273.23
Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 283.185
Vegetables, Mixed, Frozen, Boiled, Drained Lunch 1.00 cup(s) 182.00 118.30
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Afternoon Snack 1.00 cup(s) 245.00 257.25
Taco Salad Dinner 1.00 item(s) 168.512 311.436
Total 841.149 1,556.38
Nutrients for 02/14/2022
Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Pancake, Plain, Mix 8.309 62.638 2.637 0.699
Almonds, Sliced 9.981 10.169 23.562 1.794
Pork, Spareribs, Braised 16.158 0.00 22.974 7.679
Vegetables, Mixed, Frozen, Boiled, Drained 5.205 23.824 0.273 0.056
Total 68.637 159.775 72.112 20.758
2/21/22, 1:08 PM Report
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Item Name Protein (g) Carb (g) Fat (g) Sat Fat (g)
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
11.907 45.57 3.455 2.227
Taco Salad 17.077 17.574 19.212 8.302
Total 68.637 159.775 72.112 20.758
Nutrients for 02/14/2022
Item Name Mono Fat (g) Poly Fat (g) Trans Fat (g) Chol (mg)
Pancake, Plain, Mix 1.081 0.789 0.326 1.701
Almonds, Sliced 14.889 5.818 0.007 0.00
Pork, Spareribs, Braised 8.70 4.037 0.232 82.413
Vegetables, Mixed, Frozen, Boiled, Drained 0.018 0.131 0.00 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
0.948 0.098 0.00 14.70
Taco Salad 7.007 2.201 0.031 55.45
Total 32.643 13.074 0.596 154.264
Nutrients for 02/14/2022
Item Name Linoleic (g) Linolenic (g) Diet Fiber (g) Sugar (g)
Pancake, Plain, Mix 0.772 0.004 2.466 13.633
Almonds, Sliced 5.816 0.001 5.899 2.053
Pork, Spareribs, Braised 3.374 0.081 0.00 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 0.096 0.035 8.008 5.678
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
0.069 0.029 0.00 37.775
Taco Salad 1.972 0.139 2.183 2.602
Total 12.099 0.29 18.556 61.741
Nutrients for 02/14/2022
Item Name H2O (g) Alcohol (g) Thiamin (mg) Ribo (mg)
Pancake, Plain, Mix 7.697 0.00 0.383 0.227
Almonds, Sliced 2.081 0.00 0.097 0.537
Pork, Spareribs, Braised 51.173 0.00 0.183 0.236
Vegetables, Mixed, Frozen, Boiled, Drained 151.479 0.00 0.129 0.218
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
181.545 0.00 0.10 0.485
Taco Salad 116.547 0.00 0.102 0.248
Total 510.522 0.00 0.994 1.952
Nutrients for 02/14/2022
Item Name Niacin (mg) Vit B6 (mg) Vit B12 (mcg) Fol (DFE) (mcg)
Pancake, Plain, Mix 3.715 0.145 0.272 130.975
Almonds, Sliced 1.707 0.065 0.00 20.764
Pork, Spareribs, Braised 4.626 0.39 0.298 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 1.549 0.135 0.00 34.58
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
0.257 0.11 1.274 24.50
Taco Salad 3.222 0.198 1.025 40.369
Total 15.076 1.043 2.869 251.187
2/21/22, 1:08 PM Report
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Exchanges Spreadsheet
Nutrients for 02/14/2022
Item Name Vit C (mg) Vit D (ug) (mcg) Vit A (RAE) (mcg) Vit A (IU) (IU)
Pancake, Plain, Mix 0.34 0.00 17.01 57.833
Almonds, Sliced 0.00 0.00 0.00 0.944
Pork, Spareribs, Braised 0.00 2.402 0.00 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 5.824 0.00 389.48 7,784.14
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
1.715 0.00 44.144 147.00
Taco Salad 5.275 0.088 0.00 715.237
Total 13.154 2.49 450.634 8,705.154
Nutrients for 02/14/2022
Item Name Vit K (mcg)
Vit E (Alpha-T) (mg)
Calcium (mg) Iron (mg)
Pancake, Plain, Mix 0.00 0.00 292.567 3.062
Almonds, Sliced 0.00 12.095 126.941 1.751
Pork, Spareribs, Braised 0.00 0.386 15.667 0.95
Vegetables, Mixed, Frozen, Boiled, Drained 42.77 0.692 45.50 1.492
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
1.715 0.00 414.05 0.172
Taco Salad 13.982 0.801 147.608 2.294
Total 58.467 13.974 1,042.333 9.721
Nutrients for 02/14/2022
Item Name Magn (mg) Potas (mg) Zinc (mg) Sodium (mg)
Pancake, Plain, Mix 23.814 162.443 0.612 920.226
Almonds, Sliced 127.413 345.903 1.472 0.472
Pork, Spareribs, Braised 16.711 252.758 2.611 84.601
Vegetables, Mixed, Frozen, Boiled, Drained 40.04 307.58 0.892 63.70
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
39.20 529.20 2.009 159.25
Taco Salad 43.751 416.875 3.386 284.387
Total 290.929 2,014.759 10.983 1,512.636
Values for 02/14/2022. 1 of 5
Item Name Meal Quantity Weight Vegetable
Pancake, Plain, Mix Breakfast 3.00 ounce(s) 85.049 g 0.00
Almonds, Sliced Morning Snack 0.33 cup(s) 47.19 g 0.00
Pork, Spareribs, Braised Lunch 4.00 ounce(s) 113.398 g 0.00
Vegetables, Mixed, Frozen,Boiled, Drained
Lunch 1.00 cup(s) 182.0 g 0.00
Yogurt, Fruit, Low Fat (11grams protein per 8ounces)
Afternoon Snack 1.00 cup(s) 245.0 g 0.00
Taco Salad Dinner 1.00 item(s) 168.512 g 0.70
Total 0.70
2/21/22, 1:08 PM Report
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Values for 02/14/2022. 2 of 5
Item Name Bread/Starch Fruit Other Carbohydrate Milk
Pancake, Plain, Mix 0.00 0.00 0.00 0.00
Almonds, Sliced 0.00 0.00 0.00 0.00
Pork, Spareribs, Braised 0.00 0.00 0.00 0.00
Vegetables, Mixed, Frozen,Boiled, Drained
1.48 0.00 0.00 0.00
Yogurt, Fruit, Low Fat (11grams protein per 8ounces)
0.00 0.00 2.00 0.00
Taco Salad 0.94 0.00 0.00 0.00
Total 2.42 0.00 2.00 0.00
Values for 02/14/2022. 3 of 5
Item Name Meat/Meat Substitute Fat Meat-Very Lean Milk-Skim
Pancake, Plain, Mix 0.00 0.00 0.00 0.00
Almonds, Sliced 0.00 0.00 0.00 0.00
Pork, Spareribs, Braised 0.00 0.00 0.00 0.00
Vegetables, Mixed, Frozen,Boiled, Drained
0.00 0.00 0.00 0.00
Yogurt, Fruit, Low Fat (11grams protein per 8ounces)
0.00 0.00 0.00 1.00
Taco Salad 0.00 3.65 0.00 0.00
Total 0.00 3.65 0.00 1.00
Values for 02/14/2022. 4 of 5
Item Name Meat-Medium Fat Milk-Whole Meat-High Fat Milk-Low Fat
Pancake, Plain, Mix 0.00 0.00 0.00 0.00
Almonds, Sliced 0.00 0.00 2.734 0.00
Pork, Spareribs, Braised 0.00 0.00 2.831 0.00
Vegetables, Mixed, Frozen,Boiled, Drained
0.00 0.00 0.00 0.00
Yogurt, Fruit, Low Fat (11grams protein per 8ounces)
0.00 0.00 0.00 0.00
Taco Salad 0.00 0.00 0.00 0.00
Total 0.00 0.00 5.564 0.00
Values for 02/14/2022. 5 of 5
Item Name Meat-Lean
Pancake, Plain, Mix 0.00
Almonds, Sliced 0.00
Pork, Spareribs, Braised 0.00
Vegetables, Mixed, Frozen, Boiled, Drained 0.00
Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) 0.00
Taco Salad 0.00
Total 0.00
2/21/22, 1:08 PM Report
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Activities Spreadsheet
No activity entries for the day(s) in question.
Energy Balance02/14/2022 – 02/21/2022
Daily Food Log
Total: 1,556.38 kcal
Daily Activity Log
You have not recorded any activity entries for this day.
Report Data
Date kcal Consumed
kcal BurnedThrough TrackedActivity
Number ofHours ofTrackedActivity
Number ofHours withNo ActivityLogged
kcal Burned atBMR Rate Total kcal Burned Net kcal
02/14/2022 1,556.38 0 0 24 1,377.106 1,377.106 179.274
Total: 1,556.38 0 0 24 1,377.106 1,377.106 179.274
Average: 1,556.38 0 0 24 1,377.106 1,377.106 179.274
Entries for 02/14/2022
Breakfast
Pancake, Plain, Mix 3 oz. 312.979 kcal
Entries for 02/14/2022
Morning Snack
Almonds, Sliced 0.33 c. 273.23 kcal
Entries for 02/14/2022
Lunch
Pork, Spareribs, Braised 4 oz. 283.185 kcal
Vegetables, Mixed, Frozen, Boiled, Drained 1 c. 118.3 kcal
Entries for 02/14/2022
Afternoon Snack
Yogurt, Fruit, Low Fat (11 grams protein per 8ounces)
1 c. 257.25 kcal
Entries for 02/14/2022
Dinner
Taco Salad 1 item 311.436 kcal
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