Overview: For this assignment, you will analyze good fats and bad fats.
Instructions:
Watch the “7” video in this week’s Readings and Resources.
Name and describe five functions of fat.
List the five different types of fat.
From the video, choose and describe two pieces of information that surprised you about lowering cholesterol.
o Are they healthy fats or unhealthy fats?
All Daily Reports
A variety of reports and information combined into one document.
Profile Info
Personal: Brenton Sansoni Male 27 yrs
Day(s): 2022 Oct 25, Oct 26, Oct 27
Activity Level: Low Active
BMI: 41.8
Weight Change: Lose 2 lb per week
5 ft 11 in
300 lb
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake).
Nutrient
Healthy Range
Notes
Basic Components
Calories
Protein (g)
2,752.0
109.0 10% – 35% of Calories (adults 19-70 yrs) *~
Carbohydrates (g)
378.0 45% – 65% of Calories (adults 19-70 yrs) *
Added Sugar (g)
Dietary Fiber (g)
Fat (g)
34.4
38.5
85.6 20% – 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g)
Mono Fat (g)
Poly Fat (g)
Cholesterol (mg)
Water (g)
27.5 Less than 10% of Calories +
30.6
27.5
300.0 Less than 300 mg per day ^
3,700.0
Vitamins
Vitamin A – RAE (mcg)
Vitamin B1 – Thiamin (mg)
Vitamin B2 – Riboflavin (mg)
Vitamin B3 – Niacin Equivalents (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D – mcg (mcg)
Vitamin E – Alpha Tocopherol (mg)
Folate – DFE (mcg)
Minerals
900.0
1.2
1.3
16.0
1.3
2.4
90.0
15.0
15.0
400.0
Do not exceed 3000 mg *
Do not exceed 100 mg *
Over 50 should take a supplement *
Do not exceed 2000 mg *
Do not exceed 100 mcg *
Do not exceed 1000 mg *
Women of child bearing age should take a
supplement *
Calcium (mg)
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Zinc (mg)
1,000.0
8.0
400.0
700.0
3,400.0
2,300.0
Do not exceed 2500 mg *
Do not exceed 45 mg *
Do not exceed 350 mg by supplement *
Do not exceed 4000 mg *
Less than 2300 mg – lower for some people
+
11.0 Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes – For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake
Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
Value
Basic Components
Calories
Calories from Fat
Calories from SatFat
Protein (g)
Protein (% Calories)
Carbohydrates (g)
Carbohydrates (% Calories)
Total Sugars (g)
Added Sugar (g)
Dietary Fiber (g)
Soluble Fiber (g)
InSoluble Fiber (g)
Fat (g)
Fat (% Calories)
Saturated Fat (g)
Trans Fat (g)
Mono Fat (g)
Poly Fat (g)
Cholesterol (mg)
Water (g)
2,005.00
629.00
175.00
110.00
22.00
233.00
46.40
98.80 ^
2.96
13.30
0.93
1.18
69.80
31.40
19.50
0.60
21.50
15.80
498.00
2,254.00
2,752.0
771.0
248.0
109.0 *
16.0*
378.0
55.0
73 %
82 %
71 %
101 %
137 %
61 %
84 %
34.4~
38.5
9 %
35 %
85.6
28.0
27.5~
82 %
112 %
71 %
30.6
27.5
300.0 ~
3,700.0
70 %
57 %
166 %
61 %
Vitamins
Vitamin A – RAE (mcg)
Vitamin B1 – Thiamin (mg)
Vitamin B2 – Riboflavin (mg)
Vitamin B3 – Niacin
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Vitamin D – mcg (mcg)
Vitamin E – a-Toco (mg)
Folate – DFE (mcg)
363.00
1.83
1.73
31.90
2.64
4.90
58.50
2.06
5.80
317.00
900.0
1.2
1.3
16.0
1.3
2.4
90.0
15.0
15.0
400.0
40 %
152 %
133 %
200 %
203 %
204 %
65 %
14 %
39 %
79 %
Minerals
Calcium (mg)
Iron (mg)
Magnesium (mg)
503.00
11.40
227.00
1,000.0
8.0
400.0
50 %
142 %
57 %
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Zinc (mg)
1,246.00
2,582.00
3,212.00
8.42
700.0
3,400.0
2,300.0~
11.0
178 %
76 %
140 %
77 %
Other
DRI Goal
Percent 0
Nutrient
50
100
150
Omega-3 (g)
Omega-6 (g)
Alcohol (g)
Caffeine (mg)
3.55 +
12.00 +
0.00
13.30
DRI Goal Key:
Black = Consume at least the DRI goal
Red = Consume less than the DRI goal
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Total Sugars includes those naturally occuring in food and added sugars.
+ There is no established recommendation for Omega-3 and Omega-6.
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Day
Tue 1025-2022
Meal
Item
Amount
Cals
FatCal
SatFatCal
Prot (g)
2 ea
155.0
95.5
29.4
12.6
juice, orange, original, low pulp,
1 cup
113.3
0.0
0.0
2.0
gumbo, shellfish, New Orleans,
2.5 cup
542.9
188.3
42.2
49.8
water, Poland Spring (USDA:
16 fl-oz
0.0
0.0
0.0
0.0
salmon, atlantic, wild, baked,
9 oz
464.4
186.7
28.9
64.9
0.5 cup
118.7
39.9
24.7
2.0
3 Tbs
5.8
0.4
0.1
0.3
snack mix, cheddar, Chex Mix
1.8 oz
215.0
52.1
7.4
3.3
soda, Sprite (USDA: Coca-Cola)
12 fl-oz
158.6
0.7
0.0
0.2
water, Poland Spring (USDA:
8 fl-oz
Breakfast egg, hard boiled, large (USDA)
Lunch
Dinner
mashed potatoes, prepared from
green beans, fresh (USDA)
Snack
0.0
0.0
0.0
0.0
—
1773.7
563.5
132.6
135.1
0.5 cup
91.2
5.3
0.8
2.2
2 ea
181.8
120.6
36.6
12.2
juice, cranberry, unsweetened
1 cup
116.4
3.0
0.2
1.0
bread, soft white, toasted
1 slice
63.8
7.9
1.5
2.0
taco, soft, fish (FNDDS)
2 ea
480.0
175.4
65.0
24.6
iced tea, extra sweet (Lipton
16 fl-oz
240.0
0.0
0.0
0.0
spaghetti sauce, meatless
0.5 cup
56.2
16.6
1.9
1.8
pasta, spaghetti, cooked, not
2.5 cup
489.8
25.9
4.9
18.0
tomatoes, orange, fresh,
0.5 cup
12.6
1.4
0.2
0.9
cucumber, fresh, with skin,
0.5 cup
7.8
0.5
0.2
0.3
cheese, cheddar, shredded
0.2 cup
114.1
84.7
48.0
6.5
salad dressing, creamy french
2 Tbs
140.0
117.0
18.0
1.0
water, Poland Spring (USDA:
2 btl
0.0
0.0
0.0
0.0
salad mix, leafy romaine (Dole)
1.5 cup
15.0
0.0
0.0
1.0
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
Lunch
Dinner
Snack
—
2008.8
558.3
177.3
71.4
Breakfast banana, fresh, medium, 7″ to 7
1 ea
105.0
3.5
1.2
1.3
water, Poland Spring (USDA:
1 btl
0.0
0.0
0.0
0.0
pizza, sausage, Thin ‘N Crispy,
2 slice
594.3
279.9
110.9
25.7
iced tea, sweet (Lipton Brisk)
16 fl-oz
140.0
0.0
0.0
0.0
chicken wing, fried, skinless
15 whole
633.0
247.0
67.5
90.4
french fries, cooked in vegetable
1.5 med
547.6
232.7
36.9
6.0
soda, Sprite (USDA: Coca-Cola)
16 fl-oz
211.5
1.0
0.0
0.3
water, Poland Spring (USDA:
1 btl
0.0
0.0
0.0
0.0
seasoning salt, lemon & pepper,
0.2 tsp
0.0
0.0
0.0
0.0
salt, table (USDA)
0.2 tsp
0.0
0.0
0.0
0.0
2 btl
0.0
0.0
0.0
0.0
Day Total
Thu 1027-2022
Lunch
Dinner
Snack
water, Poland Spring (USDA:
Day Total
—
2231.4
764.0
216.5
123.7
Average Day Total
—
2004.6
628.6
175.5
110.0
Day
Tue 1025-2022
Meal
Item
Fiber (g)
Fib-S (g)
Fib-I (g)
Breakfast egg, hard boiled, large (USDA)
1.1
1.1
0.0
0.0
0.0
0.0
juice, orange, original, low pulp,
26.7
24.0
0.0
0.0
gumbo, shellfish, New Orleans,
39.9
10.4
0.0
5.5
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
salmon, atlantic, wild, baked,
0.0
0.0
0.0
0.0
0.0
0.0
mashed potatoes, prepared from
17.7
1.5
green beans, fresh (USDA)
1.3
0.6
0.0
0.5
0.2
0.3
snack mix, cheddar, Chex Mix
36.4
5.0
5.0
1.7
soda, Sprite (USDA: Coca-Cola)
40.2
35.6
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
163.2
78.2
5.0
9.2
0.2
0.3
19.0
0.2
0.0
1.0
2.0
1.7
0.0
0.0
0.0
0.0
juice, cranberry, unsweetened
30.9
30.6
0.0
0.3
bread, soft white, toasted
12.0
1.4
taco, soft, fish (FNDDS)
51.0
5.6
iced tea, extra sweet (Lipton
58.0
58.0
0.0
0.0
spaghetti sauce, meatless
10.1
6.9
2.5
2.2
pasta, spaghetti, cooked, not
95.7
1.7
0.0
5.6
2.6
3.0
tomatoes, orange, fresh,
2.5
cucumber, fresh, with skin,
1.9
0.9
0.0
0.3
0.0
0.2
cheese, cheddar, shredded
0.9
0.1
0.0
0.0
0.0
0.0
salad dressing, creamy french
6.0
6.0
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
salad mix, leafy romaine (Dole)
3.0
2.0
0.0
1.0
292.7
115.0
3.9
16.5
2.6
3.2
27.0
14.4
0.0
3.1
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
pizza, sausage, Thin ‘N Crispy,
52.8
4.8
4.4
iced tea, sweet (Lipton Brisk)
36.0
36.0
0.0
0.0
0.0
chicken wing, fried, skinless
0.0
0.0
0.0
0.0
0.0
french fries, cooked in vegetable
72.7
0.5
6.7
soda, Sprite (USDA: Coca-Cola)
53.6
47.5
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
seasoning salt, lemon & pepper,
0.0
0.0
0.0
0.0
0.0
0.0
salt, table (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
242.1
103.3
0.0
14.2
0.0
0.0
Average Day Total
232.7
98.8
3.0
13.3
0.9
1.2
Fat (g)
Fat-S (g)
Fat-T (g)
Fat-M (g)
Fat-P (g)
Chol (mg)
Breakfast egg, hard boiled, large (USDA)
10.6
3.3
4.1
1.4
373.0
juice, orange, original, low pulp,
0.0
0.0
0.0
0.0
0.0
gumbo, shellfish, New Orleans,
20.9
4.7
8.3
5.1
183.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
Lunch
Dinner
Snack
Carbs (g)
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
Lunch
Dinner
Snack
Day Total
Thu 1027-2022
Breakfast banana, fresh, medium, 7″ to 7
Lunch
Dinner
Snack
Day
Tue 1025-2022
Meal
Lunch
Item
Sugr^ (g) SugAdd (g)
1.6
0.6
1.4
4.8
0.0
0.7
0.0
0.0
0.0
Day
Tue 1025-2022
Meal
Item
Fat (g)
Fat-S (g)
Dinner
salmon, atlantic, wild, baked,
20.7
3.2
mashed potatoes, prepared from
4.4
2.7
green beans, fresh (USDA)
0.0
snack mix, cheddar, Chex Mix
soda, Sprite (USDA: Coca-Cola)
water, Poland Spring (USDA:
Snack
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
Lunch
Dinner
Snack
Dinner
Snack
Fat-P (g)
Chol (mg)
6.9
8.3
181.2
0.2
1.1
0.2
11.6
0.0
0.0
0.0
0.0
0.0
5.8
0.8
0.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
62.6
14.7
0.2
20.4
15.0
748.7
0.1
0.1
0.2
0.0
4.1
0.8
5.4
3.0
337.9
juice, cranberry, unsweetened
0.3
0.0
0.0
0.1
0.2
0.0
bread, soft white, toasted
0.9
0.2
0.2
0.5
0.2
taco, soft, fish (FNDDS)
19.5
7.2
5.2
4.6
55.2
iced tea, extra sweet (Lipton
0.0
0.0
0.0
0.0
0.0
spaghetti sauce, meatless
1.9
0.2
0.5
0.6
2.5
pasta, spaghetti, cooked, not
2.9
0.5
0.0
0.4
1.0
0.0
tomatoes, orange, fresh,
0.2
0.0
0.0
0.0
0.1
0.0
cucumber, fresh, with skin,
0.1
0.0
0.0
0.0
0.0
0.0
cheese, cheddar, shredded
9.4
5.3
0.3
2.6
0.4
28.0
salad dressing, creamy french
13.0
2.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
salad mix, leafy romaine (Dole)
0.0
0.0
0.0
0.0
0.0
0.0
62.0
19.7
1.0
14.4
10.6
423.8
0.4
0.1
0.0
0.0
0.1
0.0
0.0
0.0
0.0
0.0
0.0
0.0
31.1
12.3
0.5
10.0
6.1
68.1
iced tea, sweet (Lipton Brisk)
0.0
0.0
0.0
0.0
0.0
0.0
chicken wing, fried, skinless
27.4
7.5
9.2
6.2
252.0
french fries, cooked in vegetable
25.9
4.1
0.1
10.5
9.5
0.0
soda, Sprite (USDA: Coca-Cola)
0.1
0.0
0.0
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
seasoning salt, lemon & pepper,
0.0
0.0
0.0
0.0
0.0
0.0
salt, table (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
84.9
24.1
0.6
29.8
21.9
320.1
Average Day Total
69.8
19.5
0.6
21.5
15.8
497.5
Water (g)A-RAE(mcg)
B1 (mg)
B2 (mg)
B3 (mg)
B6 (mg)
0.1
0.5
0.1
0.1
0.4
0.1
13.7
1.0
Tue 1025-2022
Breakfast egg, hard boiled, large (USDA)
Item
74.6
149.0
juice, orange, original, low pulp,
Snack
0.0
pizza, sausage, Thin ‘N Crispy,
Meal
Dinner
0.0
water, Poland Spring (USDA:
Day
Lunch
0.0
0.6
Breakfast banana, fresh, medium, 7″ to 7
Lunch
Fat-M (g)
13.4
Day Total
Thu 1027-2022
Fat-T (g)
0.1
gumbo, shellfish, New Orleans,
490.9
61.0
1.7
0.7
water, Poland Spring (USDA:
salmon, atlantic, wild, baked,
474.0
0.0
0.0
0.0
0.0
0.0
152.1
33.2
0.7
1.2
25.7
2.4
mashed potatoes, prepared from
79.4
39.9
0.1
0.0
1.1
0.2
green beans, fresh (USDA)
16.9
6.5
0.0
0.0
0.1
0.0
snack mix, cheddar, Chex Mix
Water (g)A-RAE(mcg)
Day
Meal
Item
Tue 1025-2022
Snack
soda, Sprite (USDA: Coca-Cola)
356.1
water, Poland Spring (USDA:
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
juice, cranberry, unsweetened
Lunch
B1 (mg)
B2 (mg)
B3 (mg)
B6 (mg)
0.0
0.0
0.0
0.1
0.0
237.0
0.0
0.0
0.0
0.0
0.0
1881.0
289.5
2.6
2.5
41.2
3.8
106.6
0.0
0.1
0.1
1.0
0.1
93.2
196.4
0.0
0.5
0.1
0.2
220.4
5.7
0.0
0.0
0.2
0.1
bread, soft white, toasted
6.7
0.0
0.1
0.1
0.9
0.0
taco, soft, fish (FNDDS)
140.0
96.0
0.5
0.4
5.6
0.3
40.0
0.0
0.1
4.9
0.2
iced tea, extra sweet (Lipton
Dinner
0.0
spaghetti sauce, meatless
109.2
pasta, spaghetti, cooked, not
192.6
0.0
0.8
0.4
5.2
0.2
tomatoes, orange, fresh,
74.9
59.1
0.0
0.0
0.5
0.0
cucumber, fresh, with skin,
49.5
2.7
0.0
0.0
0.1
0.0
cheese, cheddar, shredded
10.5
93.2
0.0
0.1
0.0
0.0
1000.0
0.0
0.0
0.0
0.0
0.0
salad dressing, creamy french
water, Poland Spring (USDA:
Snack
salad mix, leafy romaine (Dole)
Day Total
Thu 1027-2022
250.0
2003.6
743.2
1.7
1.7
18.5
1.1
Breakfast banana, fresh, medium, 7″ to 7
88.4
3.8
0.0
0.1
0.8
0.4
water, Poland Spring (USDA:
500.0
0.0
0.0
0.0
0.0
0.0
pizza, sausage, Thin ‘N Crispy,
68.6
0.7
0.4
8.3
0.1
Lunch
iced tea, sweet (Lipton Brisk)
Dinner
Snack
0.0
chicken wing, fried, skinless
179.5
54.0
0.1
0.4
21.7
1.8
french fries, cooked in vegetable
67.7
0.0
0.3
0.1
5.3
0.7
soda, Sprite (USDA: Coca-Cola)
474.8
0.0
0.0
0.0
0.1
0.0
water, Poland Spring (USDA:
500.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1000.0
0.0
0.0
0.0
0.0
0.0
Day Total
2878.9
57.8
1.1
0.9
36.1
3.0
Average Day Total
2254.5
363.5
1.8
1.7
31.9
2.6
B12 (mcg)
C (mg)
D (mcg) E-Toco (mg) Fola (mcg)
Calc (mg)
1.1
0.0
2.2
54.0
0.0
0.6
seasoning salt, lemon & pepper,
salt, table (USDA)
water, Poland Spring (USDA:
Day
Meal
Item
Tue 1025-2022
Breakfast egg, hard boiled, large (USDA)
juice, orange, original, low pulp,
Lunch
Dinner
Snack
1.0
50.0
40.0
20.0
gumbo, shellfish, New Orleans,
1.0
27.4
115.9
158.6
water, Poland Spring (USDA:
0.0
0.0
0.0
4.7
salmon, atlantic, wild, baked,
7.8
0.0
74.0
38.3
mashed potatoes, prepared from
0.1
6.3
0.2
0.1
8.4
25.2
green beans, fresh (USDA)
0.0
2.3
0.0
0.1
6.2
6.9
snack mix, cheddar, Chex Mix
0.0
soda, Sprite (USDA: Coca-Cola)
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
9.9
90.0
Day Total
3.0
44.0
0.0
3.0
0.0
0.0
4.2
0.0
7.9
0.0
2.4
288.5
314.1
Day
Meal
Item
C (mg)
0.0
0.0
0.0
0.0
36.0
1.3
0.9
0.0
2.2
1.4
43.9
80.5
juice, cranberry, unsweetened
0.0
23.5
0.0
3.0
2.5
20.2
bread, soft white, toasted
0.0
0.0
0.0
0.1
22.9
26.2
taco, soft, fish (FNDDS)
1.6
3.4
0.5
2.2
93.6
300.0
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
Lunch
iced tea, extra sweet (Lipton
Dinner
0.0
0.0
0.0
2.5
0.0
3.0
16.2
33.8
pasta, spaghetti, cooked, not
0.0
0.0
0.0
0.2
226.3
21.7
tomatoes, orange, fresh,
0.0
12.6
0.0
22.9
4.0
cucumber, fresh, with skin,
0.0
1.5
0.0
0.0
3.6
8.3
cheese, cheddar, shredded
0.3
0.0
0.2
0.2
7.6
200.6
water, Poland Spring (USDA:
0.0
0.0
salad mix, leafy romaine (Dole)
Day Total
Thu 1027-2022
Calc (mg)
spaghetti sauce, meatless
salad dressing, creamy french
Snack
D (mcg) E-Toco (mg) Fola (mcg)
B12 (mcg)
0.0
0.0
0.0
10.0
18.0
100.0
20.0
2.9
61.5
2.8
10.1
575.6
726.5
Breakfast banana, fresh, medium, 7″ to 7
0.0
10.3
0.0
0.1
23.6
5.9
water, Poland Spring (USDA:
0.0
0.0
0.0
5.0
pizza, sausage, Thin ‘N Crispy,
0.9
5.5
Lunch
iced tea, sweet (Lipton Brisk)
Dinner
Snack
355.1
0.0
0.0
chicken wing, fried, skinless
1.0
0.0
0.3
12.0
45.0
french fries, cooked in vegetable
0.0
8.2
0.0
2.9
52.6
31.6
soda, Sprite (USDA: Coca-Cola)
0.0
0.0
0.0
0.0
0.0
10.6
water, Poland Spring (USDA:
0.0
0.0
0.0
5.0
salt, table (USDA)
0.0
0.0
0.0
0.4
water, Poland Spring (USDA:
0.0
0.0
0.0
10.0
Day Total
1.9
24.0
0.3
Average Day Total
4.9
58.5
2.1
3.0
88.2
468.5
5.8
317.5
503.0
Phos (mg) Potas (mg)
Sod (mg)
Zinc (mg)
126.0
124.0
1.0
440.0
16.7
seasoning salt, lemon & pepper,
Day
Tue 1025-2022
Meal
Item
Iron (mg) Magn (mg)
0.0
Breakfast egg, hard boiled, large (USDA)
1.2
10.0
juice, orange, original, low pulp,
0.0
22.4
gumbo, shellfish, New Orleans,
3.8
91.5
500.2
1073.6
2440.0
4.6
water, Poland Spring (USDA:
0.0
4.7
0.0
0.0
4.7
0.0
salmon, atlantic, wild, baked,
2.6
94.4
653.2
1602.3
142.9
2.1
mashed potatoes, prepared from
0.3
18.9
47.2
298.2
332.9
0.3
green beans, fresh (USDA)
0.2
4.7
7.1
39.6
1.1
0.0
snack mix, cheddar, Chex Mix
1.2
0.0
380.4
soda, Sprite (USDA: Coca-Cola)
0.4
4.0
0.0
4.0
35.7
0.2
water, Poland Spring (USDA:
0.0
2.4
0.0
0.0
2.4
0.0
9.8
253.0
1379.7
3583.6
3480.7
8.2
0.7
9.0
25.7
34.7
286.6
0.2
1.6
13.4
201.3
161.0
176.9
1.3
juice, cranberry, unsweetened
0.6
15.2
32.9
194.8
5.1
0.3
bread, soft white, toasted
0.7
5.7
22.7
28.8
118.1
0.1
Lunch
Dinner
Snack
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
172.0
0.0
Day
Meal
Wed 10- Lunch
26-2022
Dinner
Snack
Item
Iron (mg) Magn (mg)
4.0
iced tea, extra sweet (Lipton
0.0
spaghetti sauce, meatless
1.0
22.5
42.5
398.8
pasta, spaghetti, cooked, not
4.0
55.8
179.8
tomatoes, orange, fresh,
0.4
6.3
22.9
cucumber, fresh, with skin,
0.1
6.8
cheese, cheddar, shredded
0.0
salad dressing, creamy french
0.0
water, Poland Spring (USDA:
0.1
salad mix, leafy romaine (Dole)
0.7
Day Total
Thu 1027-2022
50.4
Phos (mg) Potas (mg)
taco, soft, fish (FNDDS)
513.6
470.4
Sod (mg)
Zinc (mg)
1413.6
1.6
10.0
523.8
0.2
136.4
3.1
1.6
167.5
33.2
0.1
12.5
76.4
1.0
0.1
7.6
128.5
21.5
184.5
1.0
10.0
0.0
0.0
10.0
0.0
15.0
230.0
0.0
14.0
202.7
1182.4
1690.3
3010.8
6.6
Breakfast banana, fresh, medium, 7″ to 7
0.3
31.9
26.0
422.4
1.2
0.2
water, Poland Spring (USDA:
0.0
5.0
0.0
0.0
5.0
0.0
pizza, sausage, Thin ‘N Crispy,
4.4
44.2
437.9
404.8
1543.8
2.8
iced tea, sweet (Lipton Brisk)
0.0
chicken wing, fried, skinless
3.4
63.0
492.0
624.0
273.0
6.4
french fries, cooked in vegetable
1.4
61.4
219.4
1016.1
368.6
0.9
soda, Sprite (USDA: Coca-Cola)
0.6
5.3
0.0
5.3
47.6
0.2
water, Poland Spring (USDA:
0.0
5.0
0.0
0.0
5.0
0.0
salt, table (USDA)
0.0
0.0
0.0
0.1
581.4
0.0
water, Poland Spring (USDA:
0.1
10.0
0.0
0.0
10.0
0.0
Day Total
10.3
225.7
1175.3
2472.8
3145.5
10.5
Average Day Total
11.4
227.1
1245.8
2582.2
3212.3
8.4
Omega3 (g) Omega6 (g)
Alc (g)
Lunch
Dinner
Snack
100.0
seasoning salt, lemon & pepper,
Caff (mg) MyFrt (cup) MyDry (cup)
Day
Meal
Tue 1025-2022
Breakfast egg, hard boiled, large (USDA)
0.1
1.3
0.0
0.0
0.0
0.0
juice, orange, original, low pulp,
0.0
0.0
0.0
0.0
1.1
0.0
gumbo, shellfish, New Orleans,
0.5
4.5
0.0
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
salmon, atlantic, wild, baked,
6.9
1.4
0.0
0.0
0.0
0.0
mashed potatoes, prepared from
0.0
0.2
0.0
0.0
0.0
0.0
green beans, fresh (USDA)
0.0
0.0
Lunch
Dinner
Snack
Item
210.0
0.0
0.0
0.0
0.0
snack mix, cheddar, Chex Mix
0.0
0.0
0.0
0.0
soda, Sprite (USDA: Coca-Cola)
0.0
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
7.5
7.4
0.0
0.0
1.1
0.0
0.0
0.2
0.0
0.0
0.0
0.0
0.2
2.7
0.0
0.0
0.0
0.0
juice, cranberry, unsweetened
0.1
0.1
0.0
0.0
1.0
0.0
bread, soft white, toasted
0.0
0.4
0.0
0.0
0.0
0.0
taco, soft, fish (FNDDS)
0.6
4.0
0.0
0.0
0.0
0.5
iced tea, extra sweet (Lipton
0.0
0.0
0.0
30.0
0.0
0.0
spaghetti sauce, meatless
0.1
0.5
0.0
0.0
0.0
0.0
pasta, spaghetti, cooked, not
0.1
0.9
0.0
0.0
0.0
0.0
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
Lunch
Dinner
Day
Meal
Wed 10- Dinner
26-2022
Omega3 (g) Omega6 (g)
Item
0.0
0.1
0.0
0.0
0.0
0.0
cucumber, fresh, with skin,
0.0
0.0
0.0
0.0
0.0
0.0
cheese, cheddar, shredded
0.0
0.3
0.0
0.0
0.0
0.7
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
salad mix, leafy romaine (Dole)
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
Thu 1027-2022
Caff (mg) MyFrt (cup) MyDry (cup)
tomatoes, orange, fresh,
salad dressing, creamy french
Snack
Alc (g)
1.2
9.3
0.0
30.0
1.0
1.1
Breakfast banana, fresh, medium, 7″ to 7
0.0
0.1
0.0
0.0
0.8
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
pizza, sausage, Thin ‘N Crispy,
0.5
5.4
0.0
0.0
iced tea, sweet (Lipton Brisk)
0.0
0.0
0.0
10.0
0.0
0.0
chicken wing, fried, skinless
0.6
5.2
0.0
0.0
0.0
0.0
french fries, cooked in vegetable
0.8
8.7
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
Dinner
soda, Sprite (USDA: Coca-Cola)
Snack
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
seasoning salt, lemon & pepper,
0.0
0.0
0.0
0.0
salt, table (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
0.0
0.0
0.0
Day Total
2.0
19.4
0.0
10.0
0.8
0.0
Average Day Total
3.5
12.0
0.0
13.3
1.0
0.4
MyVeg MyProt (oz
(cup)
eq)
XxFruit
XxOCarb
XxStarch
MyGrn (oz
eq)
Day
Meal
Tue 1025-2022
Breakfast egg, hard boiled, large (USDA)
0.0
0.0
2.0
0.0
0.0
0.0
juice, orange, original, low pulp,
0.0
0.0
0.0
1.8
0.0
0.0
gumbo, shellfish, New Orleans,
1.1
1.3
5.2
water, Poland Spring (USDA:
0.0
0.0
0.0
salmon, atlantic, wild, baked,
0.0
0.0
9.0
0.0
0.0
0.0
mashed potatoes, prepared from
0.0
0.5
0.0
0.0
0.0
1.2
green beans, fresh (USDA)
0.0
0.2
0.0
0.0
0.0
0.0
snack mix, cheddar, Chex Mix
2.2
0.0
0.0
0.0
0.0
2.4
soda, Sprite (USDA: Coca-Cola)
0.0
0.0
0.0
0.0
2.7
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
3.3
2.0
16.3
1.8
2.7
3.6
1.1
0.0
0.0
0.0
0.0
1.3
0.0
0.0
2.4
0.0
0.0
0.0
juice, cranberry, unsweetened
0.0
0.0
0.0
2.0
0.0
0.0
bread, soft white, toasted
0.7
0.0
0.0
0.0
0.0
0.8
taco, soft, fish (FNDDS)
4.0
0.4
2.2
iced tea, extra sweet (Lipton
0.0
0.0
0.0
0.0
3.9
0.0
spaghetti sauce, meatless
0.0
0.5
0.0
pasta, spaghetti, cooked, not
4.4
0.0
0.0
0.0
0.0
6.4
tomatoes, orange, fresh,
0.0
0.5
0.0
0.0
0.0
0.0
cucumber, fresh, with skin,
0.0
0.5
0.0
0.0
0.0
0.0
cheese, cheddar, shredded
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Lunch
Dinner
Snack
Item
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
Lunch
Dinner
salad dressing, creamy french
Day
Meal
Wed 10- Dinner
26-2022
Snack
MyGrn (oz
eq)
Item
XxFruit
XxOCarb
XxStarch
water, Poland Spring (USDA:
0.0
0.0
0.0
salad mix, leafy romaine (Dole)
0.0
0.8
0.0
0.0
0.0
0.0
Day Total
Thu 1027-2022
MyVeg MyProt (oz
(cup)
eq)
10.2
2.6
4.6
2.0
3.9
8.4
Breakfast banana, fresh, medium, 7″ to 7
0.0
0.0
0.0
1.8
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
pizza, sausage, Thin ‘N Crispy,
3.2
0.0
2.4
0.0
0.0
3.5
iced tea, sweet (Lipton Brisk)
0.0
0.0
0.0
0.0
2.4
0.0
chicken wing, fried, skinless
0.0
0.0
10.6
0.0
0.0
0.0
french fries, cooked in vegetable
0.0
2.1
0.0
0.0
0.0
4.8
soda, Sprite (USDA: Coca-Cola)
0.0
0.0
0.0
0.0
3.6
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
salt, table (USDA)
0.0
0.0
0.0
water, Poland Spring (USDA:
0.0
0.0
0.0
Day Total
3.2
2.1
13.0
1.8
6.0
8.4
Average Day Total
5.6
2.2
11.3
1.9
4.2
6.8
XxVeg
XxFat
XxAlc XxNoFtMlk
XxLnMeat
Breakfast egg, hard boiled, large (USDA)
0.0
1.4
0.0
0.0
1.8
juice, orange, original, low pulp,
0.0
0.0
0.0
0.0
0.0
salmon, atlantic, wild, baked,
0.0
0.4
0.0
0.0
9.3
mashed potatoes, prepared from
0.0
0.7
0.0
0.0
0.0
green beans, fresh (USDA)
0.3
0.0
0.0
0.0
0.0
snack mix, cheddar, Chex Mix
0.0
0.7
0.0
0.0
0.0
soda, Sprite (USDA: Coca-Cola)
0.0
0.0
0.0
0.0
0.0
0.3
3.2
0.0
0.0
11.1
0.0
0.0
0.0
0.0
0.0
0.0
2.0
0.0
0.0
1.7
juice, cranberry, unsweetened
0.0
0.0
0.0
0.0
0.0
bread, soft white, toasted
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
pasta, spaghetti, cooked, not
0.0
0.0
0.0
0.0
0.0
tomatoes, orange, fresh,
0.5
0.0
0.0
0.0
0.0
cucumber, fresh, with skin,
0.4
0.0
0.0
0.0
0.0
cheese, cheddar, shredded
0.0
1.5
0.0
0.0
0.9
salad dressing, creamy french
0.0
2.6
0.0
0.0
0.0
0.6
0.0
0.0
0.0
0.0
1.5
6.1
0.0
0.0
2.7
Lunch
Dinner
Snack
seasoning salt, lemon & pepper,
Day
Tue 1025-2022
Meal
Lunch
Item
gumbo, shellfish, New Orleans,
water, Poland Spring (USDA:
Dinner
Snack
water, Poland Spring (USDA:
Day Total
Wed 10- Breakfast grits, white corn, regular,
26-2022
scrambled eggs (USDA)
Lunch
taco, soft, fish (FNDDS)
iced tea, extra sweet (Lipton
Dinner
spaghetti sauce, meatless
water, Poland Spring (USDA:
Snack
salad mix, leafy romaine (Dole)
Day Total
Day
Thu 1027-2022
Meal
Item
XxVeg
XxFat
0.0
0.0
0.0
0.0
0.0
pizza, sausage, Thin ‘N Crispy,
0.0
5.4
0.0
0.0
2.2
iced tea, sweet (Lipton Brisk)
0.0
0.0
0.0
0.0
0.0
chicken wing, fried, skinless
0.0
0.3
0.0
0.0
12.9
french fries, cooked in vegetable
0.0
4.2
0.0
0.0
0.0
soda, Sprite (USDA: Coca-Cola)
0.0
0.0
0.0
0.0
0.0
Day Total
0.0
9.9
0.0
0.0
15.1
Average Day Total
0.6
6.4
0.0
0.0
9.6
Breakfast banana, fresh, medium, 7″ to 7
XxAlc XxNoFtMlk
XxLnMeat
water, Poland Spring (USDA:
Lunch
Dinner
Snack
water, Poland Spring (USDA:
seasoning salt, lemon & pepper,
salt, table (USDA)
water, Poland Spring (USDA:
^ Total Sugars includes those naturally occuring in food and added sugars.
Macronutrient Distribution
The Macronutrient Distribution report is useful for quickly seeing the calorie and fat breakdowns of your intake.
The Source of Calories window shows graphically the percentage of calories from protein, carbohydrates, fat,
and alcohol. The Source of Fat window shows the breakdown of fat (saturated, monounsaturated,
polyunsaturated, and other fats).
Source of Calories
Calori Gram Percent
Source of Fat (approx.)
Fat (g) Percent
Protein
441 110.0
22 %
Saturated Fat
19.5
28 %
Carbohydrates
933 232.7
47 %
Mono Fat
21.5
31 %
Alcohol
0
0.0
0%
Poly Fat
15.8
23 %
Fat (Total)
630
69.8
31 %
Trans Fat
0.6
1%
175
19.5
9%
Total (g)
69.8
Trans Fat
5
0.6
0%
Mono Fat
194
21.5
10%
Poly Fat
142
15.8
7%
Saturated Fat
Total
2005
*The N/A Fat category includes the glycerol portion of the
fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.
*The N/A Fat category includes the glycerol portion of the
fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.
Ratios
Exchanges
Starch
6.80
Fruit
1.87
P:S ( Poly Fat / Saturated Fat )
0.81 : 1
Other Carbs
4.18
Vegetables
0.58
Potassium : Sodium
0.80 : 1
Lean Meat
9.60
Fat
6.38
Calcium : Phosphorus
0.40 : 1
Alcohol
0.00
NonFatMilk
0.00
CSI ( Cholesterol / Saturated Fat )
44.57
Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
Calories to maintain current weight
3752
Calorie adjustment for weight change of 2 lb (per week)
-1000
Goal Calories
2752
Average Daily Intake & Expenditures
Average Intake
2005
Average Expenditure
3438
Calories For The Day
Goal
Intake
Assessment
Total Calories
2752
2005
Below Goal
275 to 963
441
In Range
1238 to 1789
933
Below Goal
0 to 275
12
In Range
550 to 963
630
In Range
Protein (10-35% Calories)
Carbohydrates (45-65% Calories)
Added Sugar (