Recommended Dietary Allowance Worksheet

Dietary Project Part 2:Analysis Questions and Tables
Due 11/20, Friday
Priscilla Campbell
Name: ____________________________
Section A – Macronutrient Report (18 points)
Use the Intake vs. Goals printout to calculate and complete the following tables.
Round answers to two decimal places and include units.
Nutrient
Intake (mg/g)
Total Calories
N/A
Calories Consumed
(kCal)
889.94 kCal
% Total Calorie Intake
N/A
Protein
18.425 g
73.7 kCal
.%
Carbohydrate
78.512 g
314.05 kCal
8.82%
Total Fat
26.268 g
236.41 kCal
2.95%
Saturated Fat
7.814 g
70.32 kCal
0.87%
Fiber
7.90 g
Alcohol
0.00 g
N/A
0
N/A
0
Other Fats
Monounsaturated Fat
8.246 g
N/A
N/A
Polyunsaturated Fat
0.933 g
N/A
N/A
Trans fatty acid
3.823 g
N/A
N/A
Cholesterol
20.00 mg
N/A
N/A
PFA 18:2, Linoleic
0.899 g
N/A
N/A
PFA 18:3, Linolncic
0.029 g
N/A
N/A
Sugar
16.215 g
N/A
N/A
Water
1.502.12 g
N/A
N/A
Section B – Micronutrient Report (10 points)
Use the Intake vs. Goals printout to complete the following tables.
Round answers to two decimal places.
Remember to include units!
DRI (RDA)
Intake
Nutrient
% of RDA
Thiamin
1.00 mg
0.012 mg
1.248%
Riboflavin
1.00 mg
0.018 mg
1.794%
Niacin
14.00 mg
0.558 mg
3.989%
Vitamin B6
1.20 mg
0.11 mg
9.165%
Vitamin B12
2.40 mcg
0.00 mcg
0%
Folate
400.00 mcg
5.85 mcg
1.463%
Vitamin C
65.00 mg
15.039 mg
23.137%
Vitamin D
15.00 mcg
0.00 mcg
0%
Vitamin A (RAE)
700.00 mcg
8.58 mcg
1.226%
Vitamin E
(α-tocopherol)
Calcium
15.00 mg
1.022 mg
6.812%
1300.00 mg
22.82 mg
5.811%
Iron
15.00 mg
0.872 mg
5.811%
Sodium
1500.00 mg
892.98 mg
59.532%
Section C – MyPlate Analysis (4 points)
Use the MyPlate analysis printout to fill out the following chart.
Remember to include units!
Goal
Actual Intake
% Goal
Grain
5.0 oz. eq.
3.615 oz. eq.
72.3%
Vegetables
1.5 cup eq
0.5 cup eq.
33.333 %
Fruits
1.5 cup eq.
0.5 cup eq.
33.333 %
Dairy
2.5 cup eq.
1.75 cup eq.
70.0 %
Protein Foods
4.0 oz. eq.
0.0 oz. eq.
0.0 %
Empty Calories
121.0 kcal
151.86 kcal
125.504 %
1. List two weaknesses in your diet and include proof (numerical evidence) from the charts you completed
above. Include one weakness from your Macronutrient and Micronutrient intakes (Section A and B)
and one from your MyPlate analysis information (Section C). Do not choose sodium, fiber or total kcals
for this response. (4 points)
Intake vs. Goals:
Vitamins D = 0.00 mcg
MyPlate analysis:
Protein foods = 0.0 oz. eq.
2. Identify two specific foods you could consume to strengthen each weakness listed above (4 foods total). (4
points)
Intake vs. Goals:
1. Eggs
2.mushrooms
MyPlate:
1.Greek yogurt
2. Turkey
3. List two strengths of your diet and include proof (numerical evidence) from the charts you completed
above. Include one weakness from your Macronutrient and Micronutrient intakes (section A and B)
and one from your MyPlate analysis information (section C) (4 points)
Intake vs. Goals:
Vitamin C= 15.39 mcg
MyPlate analysis:
Dairy= 1.75 cup eq.
4. Calculate your recommended protein intake using the calculation discussed in class. This calculation is
also on the “Hints for Calculations and Equations” file on Blackboard. Show your calculation. (5 points)
Calculation:
Does your intake of protein exceed 100% of your recommended intake?
Yes _____
No
5. Is the percentage of calories (kcal) you consume from total fat fall within the recommended range of 20 to
35% of total calories? (Look at your % for total fat calories in Section A) (1 point)
Yes _____
No
6. Is the percentage of calories (kcal) you consume from saturated fat less than the recommended limit of 7 %
of total calories (kcal)? (Look at your % for saturated fat calories in Section A) (1 point)
Yes
No ____
7. Is your average daily intake of sodium less than 1,500 mg/day? (4 points)
Yes
No ____
7a. List three specific foods from the three days you tracked that were high in sodium and you could
remove or replace.
1. Popcorn
2. Tomato and mozzarella panini
3. I only ate three things that day, pineapple doesn’t have much sodium
8. List all vitamins and minerals consumed over 200% of the recommended intake level. (2 points)
N/A
9. List all vitamins and minerals consumed under 75% of the recommended intake level. (2 points)
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin A
Vitamin E
Calcium
Iron
Sodium
10. Are you getting enough fruits, vegetables and dairy? Use your MyPlate analysis (Section C) to provide
proof (numerical evidence) for each. (6 points)
Fruits:
No, I only got a 0.5 cups when I need 1.5 cups
Vegetables:
No, I only got a 0.5 cups when I need 1.5 cups
Dairy:
No, I got 1.75 cups when I need 2.5 cups
11. How many grams of fiber did you consume? Is this enough when compared to your DRI? What are some
foods that are high in fiber? (3 points)
12. Calculate your required daily caloric intake using the Harris Benedict equation discussed in class. This
calculation is also on the “Hints for Calculations and Equations” file on Blackboard. Don’t forget to include
a physical activity factor that best reflects your current activity level. Show your calculation. (6 points)
a. What is your required daily total caloric intake? (give an actual calculated value in calories from the
above calculation)
b. Are you getting enough total calories for your age, height, weight, and physical activity level when
compared to your current intake? Compare your current intake to the recommended requirements
you calculated above.
13. Prepare a brief paragraph (5-10 sentences) about how you intend to use this information to modify your
diet and why you wish to do so. Be neat! (5 points)