Science Complete Assignment (Nutrition)

I only need step 2 and step 3 complete. Please read the instructions thoroughly.

STEP 1: Complete three full days (24 hours each) of food journaling. (COMPLETE)

Use the guidelines in the Unit 2 assignment for food journaling plus consider the grading feedback for the Unit 2 assignment: Food Journaling & Carbohydrates and Unit 3 Assignment: Analyzing Lipid Profile. Use the previous assignments and feedback to ensure you include all the information you’ll need to enter your data into the nutrient analysis software, Cronometer.
You are expected to use your previously submitted food journals after completing your edits. Make sure to correct any errors or omissions based on grading feedback you received on the the previous two assignments.
Make sure to submit one document that includes all intakes for each of the three days clearly separated by dates.
Please include three separate dates within this course’s timeframe.
Special Note: If you are concerned about your food journaling skills and wish for a review before submission, reach out to your instructor via email at least 72 hours before this assignment due date for a possible opportunity to have your journals reviewed (ungraded) before moving on to Steps 2 and 3. Your instructor will aim to accommodate all requests for reviews but will alert you if they are unable to do so.

STEP 2: Enter data into Cronometer (Cronometer.com), the nutrient analysis software. You must use this specific software to complete the project. Other free analysis software may not contain all the required information needed for this project. Note: If you have an accommodation that does not work with Cronometer, please alert your instructor immediately.

Download the Unit 4 Assignment Step 2 Instructions which includes images to help you complete this step.
You must include images of the entire Nutrition Report that you obtain from Cronometer starting from the date range of the report to the end of the micronutrients (both columns).
Your images of the Nutrition Report can be in one document or multiple image files, depending on how you copy the report. You may submit as a PDF, Word document, or image files, but the file(s) must be able to be opened or you will not receive credit for this assignment. If no images of the Nutrition Report are submitted, you will receive a “0” and your instructor will reach out to discuss next steps.

STEP 3:

Three nutrient tables

(MS Word Document) must be filled out completely with both your intake and your recommended intake.

Your intake information will come from the Cronometer report. Remember that the Cronometer results are an average of your daily intake over the three days of food journaling. For example, if the report shows you’ve consumed an average of 60 grams of protein per day, it means you consume that amount per day on average.
There are three tables. One each for calories, macronutrients, and micronutrients. All must be completed for this assignment.
NOTE: To assist with completing Table 3 Micronutrients, you can use the linked PDF for the Reference Tables for RDA/AI and UL

Instructions for Step 2 (Entering Data into Cronometer)

Step 1: Creating a Profile

1. Go to the following website: https://www.cronometer.com

IMPORTANT: Instructions below apply to the web-based Cronometer application. Do

NOT use the mobile device App.

2. Click on ‘Sign Up – It’s Free’ in the middle of the screen.

• Under “Create Your Free Account,” create your profile by entering an email

address and password of your choice.

• Next, enter “Your Body Type” information: Sex, birth date, height, and weight. If

you are pregnant or breastfeeding, please click the drop-down in Sex to select

either “Female – Pregnant” or “Female – Breastfeeding” as these can alter your

nutrient needs.

• Review the Terms of Service and then click the check box to agree to the terms.

• Leave the two additional boxes unchecked to prevent receiving promotional

emails from Cronometer. Cronometer is not endorsed by UMGC, and UMGC does

not support any fad diet information that may be sent to you.

• Click “Sign Up” at the bottom of the screen.

3. Once you have entered the Cronometer site, click on MORE in the menu in the left

frame.

Once you open MORE, click “Profiles + Targets” to set your ACTIVITY LEVEL.

https://www.cronometer.com/

– Use the drop-down menu to adjust your Activity Level to the appropriate

selection based on your habits and lifestyle. Clicking on Activity Level can provide

guidance on which activity level is appropriate for your lifestyle.

– Turn the slider for “Replace with Imported Activity” to the OFF setting.

Note: For this project, do not link your Cronometer account with any fitness tracking

devices as it may alter the accuracy of your results for this project.

Step 2: Using the Food Database

1. To begin entering your food and beverages for Day 1, select Diary from the menu

in the left frame. “Diary” is another way to say “food journal” or “food log”.

2. Select the appropriate calendar date in the upper right.

a. It is highly recommended that you enter all three food diaries at once,

using consecutive days on the Cronometer calendar (even if the days you

recorded your intake were not consecutive).
b. It is also recommended to use dates closest to your data entry date. In the

free Cronometer account, Cronometer only recognizes dates up to 7 days

prior to the date you are entering items into Cronometer. For example, if

you are entering food items into Cronometer on November 21, the dates

of the 3 diary days need to fall within 11/14 to 11/20, such as Nov 17, 18,

and 19. On the calendar, pick the first diary date that is within the past 7

days, such as Nov 17, enter the foods for your first day, then return to a

date within that 7-day window for your second and third diary days.

3. Click on Diary on the left followed by “FOOD” as circled below. Type the first

food from your food log into the search bar and click Search. Select the food item

that best matches the food you ate in the Search Results.

4. Choose the amount that you consumed at the bottom of the search box. Use the

drop menu to select the most appropriate serving measurement and enter the

number of servings. If less than 1 serving, use a decimal to indicate the

percentage of one serving consumed. Click on “ADD TO DIARY”.

Note: Do not include any supplements in your food diary as you are assessing your dietary

intake only.

The food item (banana) then appears in the box as well as the cumulative macronutrient and

micronutrient data for ALL the items entered.

5. If you need to delete a food item from your diary, select the three dots (ellipsis) in the

upper right. Click on the food item and select “Delete Selected Items.”

6. Continue Steps 1-4 for all food items for your Day 1 Food Diary.

7. After you have entered all food and drink items for the first day, click on the three

dots (ellipsis) found at the top right of the screen to end this diary day and start a new

diary day. To end a day, select “Mark Day Complete.” Alternatively, you can toggle

between complete and incomplete by selecting the checkmark next to the date in the

top right.

8. Repeat for Days 2 and 3 by choosing another date in the calendar that is within the 7-

day time window of Day 1. Again, ensure dates are consecutive in the Cronometer

calendar; are within a 7-day window; and are as close to your entry date as possible.

Step 3: Obtaining Your Nutrition Report

1. Once you have entered all your foods into the Diary for all three days and marked all

three days as complete, you need to create your nutrition report to analyze your average

nutrient intake over the three days. Click on the Trends tab on the menu in the left

frame. Select Nutrition Report.

2. At the top, select the parameters for your search [see screenshot above]. Ensure your

3 days are included in the last 7 days as the free version of this site only allows for

averages from the “Last 7 days.”

– Select “Last 7 days” for the “Daily Averages for”

– Check “Include Today” if one of your three days was entered on today’s date in

the Cronometer calendar.

– From the “Filter Days” drop-down menu, select “Completed Days” instead of the

default “All Days”. This will ensure your report is accurate and includes values for

only days in which food was entered.

– Do not include supplements in this report.

3. After your report is generated, take a screenshot of your Nutrition Report to show all

nutrient values from Nutrition Report, including dates at the top of the report and down

to the last mineral Zinc. You will likely need to take two screenshots in order to include

the required data. [See sample screenshot below]. This step must be done as it is a

requirement that you turn in your full Nutrition Report for the three days with the

analysis.

4. Open Nutrient Tables (linked MS Word document) to complete the rest of the

assignment. You’ll need your Cronometer Nutrition Report in order to complete the

remainder of the assignment.

Unit 4 Assignment Nutrient Tables (STEP 3)

To complete these tables, please have your Nutrition Report available (report from Trends – Nutrition Report on Cronometer). The shaded table cells are the sections you’ll need to enter your information.

See the sample assignment for an example. Also, feel free to ask questions via the Ask the Professor discussion board or through email.

Table 1: Calories (Energy)

Use the “Energy Summary” circles on your Nutrition Report to fill in this table. Make sure to include “Remaining” or “Over” with your numerical answer in the third column. (Example: 304 calories over)

Calories Consumed

Calories Burned

Remaining/Over

Table 2: Percent of Nutrients from Each Macronutrient

You will need to be in your active Nutrition Report in the open Cronometer website to obtain the three nutrient percentages needed for your table below (gray boxes). To get the percent values,
hover over the blue (carbohydrates), red (fat), or protein (green) sections of the “Consumed” circle in the “Energy Summary” section of your “live” Nutrition report.

Be sure to add up the three percentages to make sure they equal 100

. Your total may be slightly over or under due to rounding (or under 100% due to inclusion of alcohol in your original Cronometer entries). Enter the sum of percentages of total calories from carbohydrates, fat, and protein into the fourth-row middle column.

	Nutrient	Percent of Total Calories	AMDR
Carbohydrates			%	45 – 65%
Fat	20 – 35%
Protein	10 – 35%
Total:	= %

Table 3: Micronutrients

To complete this table, you will use your Cronometer report as well as the RDA/AI and Tolerable Upper Limit information available at the following links. Your ‘Average Intake’ will come from the Cronometer report.

The RDA/AI column information will come from the links labeled with “RDA/AI” except for

Vitamin D

For Vitamin D, the units from Cronometer do not match the RDA/AI units found in the link below. While this is the most recent publication for RDA/AIs, presently

s are the preferable measurement for vitamin D. As a result, Cronometer provides the results in IUs for this vitamin. Use the following reference:

Vitamin D – RDA 600 IU for males and females

The Tolerable Upper Intake Level column information will come from the links labeled with “Tolerable Upper Limits.”

Vitamins RDA/AI

(RDA/AI column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 600 IU in the RDA/AI column.

Vitamins Tolerable Upper Limits

(Tolerable Upper Limit column in the table below)

· Note: Vitamin D is not in the same unit of measurement as the Cronometer Nutrition Report. Please us 4000 IU in the Tolerable Upper Intake Level column.

Minerals RDA/AI

(RDA/AI column in the table below)

· Note:

Copper

is not in the same unit of measurement as the Cronometer Nutrition Report. Please convert the RDA/AI to

by dividing the RDA/AI from the link by 1000 to obtain the information in mg.

Minerals Tolerable Upper Limits

(Tolerable Upper Limit column in the table below)

· Note: The phosphorus Tolerable Upper Intake Level is in grams. Please multiply by 1000 to obtain the correct information in the same measurement unit. Example: 4 g x 1000 = 4,000 mg.

Nutrient

µg

Average Intake

RDA/AI

Tolerable Upper Intake Level

B1 (Thiamine)

B2 (Riboflavin)

B3 (Niacin)

B5 (Pantothenic Acid)

B6 (Pyridoxine)

B12 (Cobalamin)

µg

Folate

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Calcium

Copper

Iron

Magnesium

Manganese

Phosphorus

Potassium

Selenium

Sodium

Zinc

Dietary Reference Intakes (DRI) are published by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine

NIH Nutrient References and Databases available at:

https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx

Reference Tables for Adequate Intake (AI) and Upper

Limits (UL)

How to use this document:

1. Determine your category.

• Females Aged 14 – 18
• Females Aged 19 – 30
• Females Aged 35 – 50
• Females Aged 51 – 70
• Females Aged >70
• Pregnancy

• Lactation
• Males Aged 14 – 18
• Males Aged 19 – 30
• Males Aged 31 – 50
• Males Aged 51 – 70
• Males Aged >70

2. Find your category.

Category Page
Females Aged 14 – 18 2
Females Aged 19 – 30 3
Females Aged 35 – 50 4
Females Aged 51 – 70 5
Females Aged >70 6
Pregnancy 7
Lactation 8
Males Aged 14 – 18 9
Males Aged 19 – 30 10
Males Aged 31 – 50 11
Males Aged 51 – 70 12
Males Aged >70 13

3. Use the data in your category for your assignments starting in Unit 4 of
our class.

1154613079A
Highlight

Nutrient Recommendations for Females Aged 14-18

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.0 mg ND
B2 (Riboflavin) 1.0 mg ND
B3 (Niacin) 14 mg NE 30 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.2 mg 80 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 800 µg DFE
Vitamin A 700 µg RAE 2800 µg RAE
Vitamin C 65 mg 1800 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 800 mg
Vitamin K 75 µg ND
Calcium 1300 mg 3000 mg
Copper 0.89 mg (890 µg) 8 mg (8000 µg)
Iron 15 mg 45 mg
Magnesium 360 mg 350 mg (from supplements only)
Manganese 1.6 mg 9 mg
Phosphorus 1250 mg 4000 mg
Potassium 2300 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 9 mg 34 mg

Nutrient Recommendations for Females Aged 19 – 30

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 18 mg 45 mg
Magnesium 310 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged 31 – 50

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 18 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged 51 – 70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.5 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1200 mg 2000 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 3000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1300 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged >70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.1 mg ND
B2 (Riboflavin) 1.1 mg ND
B3 (Niacin) 14 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.5 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 700 µg RAE 3000 µg RAE
Vitamin C 75 mg 2000 mg
Vitamin D 800 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1200 mg 2000 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 1.8 mg 11 mg
Phosphorus 700 mg 3000 mg
Potassium 2600 mg ND
Selenium 55 µg 400 µg
Sodium 1300 mg ND
Zinc 8 mg 40 mg

Nutrient Recommendations for Pregnancy

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.4 mg ND
B2 (Riboflavin) 1.4 mg ND
B3 (Niacin) 18 mg NE 35 mg
B5 (Pantothenic Acid) 6 mg ND
B6 (Pyridoxine) 1.9 mg 100 mg
B12 (Cobalamin) 2.6 µg ND
Folate 600 µg DFE 1000 µg DFE
Vitamin A 770 µg RAE 3000 µg RAE
Vitamin C 85 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 1.0 mg (1000 µg) 8 or 10 mg (8000 or 10,000 µg)
Iron 27 mg 45 mg
Magnesium 350 mg 350 mg (from supplements only)
Manganese 2.0 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2600 mg ND
Selenium 60 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Lactation

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.4 mg ND
B2 (Riboflavin) 1.6 mg ND
B3 (Niacin) 17 mg NE 35 mg
B5 (Pantothenic Acid) 7 mg ND
B6 (Pyridoxine) 2.0 mg 100 mg
B12 (Cobalamin) 2.8 µg ND
Folate 500 µg DFE 1000 µg DFE
Vitamin A 1300 µg RAE 3000 µg RAE
Vitamin C 115 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 19 mg 1000 mg
Vitamin K 90 µg ND
Calcium 1000 mg 2500 mg
Copper 1.3 mg (1300 µg) 8 or 10 mg (8000 or 10,000 µg)
Iron 9 mg 45 mg
Magnesium 320 mg 350 mg (from supplements only)
Manganese 2.6 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 2800 mg ND
Selenium 70 µg 400 µg
Sodium 1500 mg ND
Zinc 12 mg 40 mg

Nutrient Recommendations for Males Aged 14-18

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 800 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 75 mg 1800 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 75 µg ND
Calcium 1300 mg 2500 mg
Copper 0.89 mg (890 µg) 10 mg (10,000 µg)
Iron 11 mg 45 mg
Magnesium 410 mg 350 mg (from supplements only)
Manganese 2.2 mg 11 mg
Phosphorus 1250 mg 4000 mg
Potassium 3000 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 34 mg

Nutrient Recommendations for Males Aged 19 – 30

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 400 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged 31 – 50

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.3 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged 51 – 70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.7 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 600 IU (15 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1000 mg 2500 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged >70

Nutrient RDA/AI Tolerable Upper Intake Level (UL)
B1 (Thiamine) 1.2 mg ND
B2 (Riboflavin) 1.3 mg ND
B3 (Niacin) 16 mg NE 35 mg
B5 (Pantothenic Acid) 5 mg ND
B6 (Pyridoxine) 1.7 mg 100 mg
B12 (Cobalamin) 2.4 µg ND
Folate 400 µg DFE 1000 µg DFE
Vitamin A 900 µg RAE 3000 µg RAE
Vitamin C 90 mg 2000 mg
Vitamin D 800 IU (20 µg) 4000 IU (100 µg)
Vitamin E 15 mg 1000 mg
Vitamin K 120 µg ND
Calcium 1200 mg 2000 mg
Copper 0.9 mg (900 µg) 10 mg (10,000 µg)
Iron 8 mg 45 mg
Magnesium 420 mg 350 mg (from supplements only)
Manganese 2.3 mg 11 mg
Phosphorus 700 mg 4000 mg
Potassium 3400 mg ND
Selenium 55 µg 400 µg
Sodium 1500 mg ND
Zinc 11 mg 40 mg

Unit 4 Assignment: Food Journaling & Nutrient Tracking

Derek

Date

Food Journal

STEP 1

Food Journal [March 19, 2025]

Breakfast:

· 2 slices whole wheat toast with 1 Tbsp natural almond butter on each

· 1 medium banana

· 1 cup black coffee

Mid-morning Snack:

· 1 Chobani Greek yogurt (5.3 oz, strawberry flavor)

· ¼ cup raw almonds

Lunch:

· 1 cup homemade vegetable soup (containing ½ cup carrots, ¼ cup celery, ¼ cup onions, ½ cup diced potatoes)

· 1 turkey sandwich (2 slices Dave’s Killer Bread thin-sliced, 3 oz Boar’s Head oven-roasted turkey, 1 slice provolone cheese, 1 Tbsp mayo, 2 slices tomato, 1 leaf romaine lettuce)

· 1 medium apple

· 16 oz water

Afternoon Snack:

· 1 Kind bar (Dark Chocolate Nuts & Sea Salt)

· 12 oz black tea with 1 Tbsp honey

Dinner:

· 4 oz grilled salmon

· 1 cup steamed broccoli

· ¾ cup brown rice

· 1 Tbsp olive oil (used for cooking salmon)

· 8 oz water

Evening Snack:

· 2 cups air-popped popcorn with 1 tsp butter and ½ tsp salt

· 1 small square (approximately 1 oz) dark chocolate (70% cacao)

· 8 oz herbal tea

Food Journal [March 27, 2025],

Breakfast:

· 1 whole wheat bagel with 2 Tbsp almond butter

· 1 medium banana
· 1 cup black coffee

Morning Snack:

· 1 Greek yogurt (non-fat, plain)

· 1/4 cup mixed berries

Lunch:

· Grilled chicken salad

· 4 oz grilled chicken breast

· 2 cups mixed green salad

· 1/2 avocado

· 2 Tbsp olive oil and balsamic vinegar dressing

· 1 small whole wheat roll

· Water

Afternoon Snack:

· 1 apple

· 1 oz (about 23) raw almonds

Dinner:

· 5 oz baked salmon

· 1 cup roasted Brussels sprouts with 1 tsp olive oil

· 1/2 cup quinoa

· Herbal tea

Evening Snack:

· 1 small square dark chocolate (70% cocoa)

Food Journal [April 4, 2025],

Breakfast

· 1 small banana – 90 kcal

· 1 cup oatmeal – 150 kcal

Lunch

· 1 chicken breast (grilled, 3 oz) – 140 kcal

· 1 cup spinach (raw) – 7 kcal

Dinner

· 2 cups quinoa (cooked) – 440 kcal

· 2 chicken breast (grilled, 3 oz) – 280 kcal

· 2 Tbsp peanut butter – 190 kcal

Snacks

· 1 apple (medium) – 95 kcal

· 1 cup almond milk (unsweetened) – 30 kcal

Turn in your highest-quality paper
Get a qualified writer to help you with

“ Science Complete Assignment (Nutrition) ”

Get high-quality paper

Guarantee! All work is written by expert writers!

Still stressed from student homework?

Get quality assistance from academic writers!

Order now