All Daily Reports

A variety of reports and information combined into one document.

Profile Info
Personal: npc Female 21 yrs 5 ft 4 in 125 lb
Student Info: Minori Chiba Denise Russo NUTR-015-53462
Day(s): 2024 Jun 24
Activity Level: Low Active (Strive for an Active activity level.)
BMI: 21.5 Normal is 18.5 to 25.
Weight Change: None 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 2,125.0
Protein (g) 45.4 10% - 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 292.0 45% - 65% of Calories (adults 19-70 yrs) *

Added Sugar (g) 26.6

Dietary Fiber (g) 29.8
Fat (g) 66.1 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 21.3 Less than 10% of Calories +

Mono Fat (g) 23.6
Poly Fat (g) 21.3
Cholesterol (mg) 300.0 Less than 300 mg per day ^
Water (g) 2,700.0
Vitamins
Vitamin A - RAE (mcg) 700.0 Do not exceed 3000 mg *
Vitamin B1 - Thiamin (mg) 1.1
Vitamin B2 - Riboflavin (mg) 1.1
Vitamin B3 - Niacin Equivalents (mg) 14.0
Vitamin B6 (mg) 1.3 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.4 Over 50 should take a supplement *
Vitamin C (mg) 75.0 Do not exceed 2000 mg *
Vitamin D - mcg (mcg) 15.0 Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg) 15.0 Do not exceed 1000 mg *
Folate - DFE (mcg) 400.0 Women of child bearing age should take a
supplement *
 Minerals
Calcium (mg) 1,000.0 Do not exceed 2500 mg *
Iron (mg) 18.0 Do not exceed 45 mg *
Magnesium (mg) 310.0 Do not exceed 350 mg by supplement *

Phosphorus (mg) 700.0 Do not exceed 4000 mg *

Potassium (mg) 2,600.0
Sodium (mg) 2,300.0 Less than 2300 mg - lower for some people
+
Zinc (mg) 8.0 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.
Nutrient Value DRI Goal Percen 0 50 100 150
Basic Components
Calories 2,138.00 2,125.0 101 %
Calories from Fat 711.00 595.0 119 %
Calories from SatFat 218.00 191.0 114 %
Protein (g) 137.00 45.4* 302 %
Protein (% Calories) 25.60 9.0* 285 %
Carbohydrates (g) 231.00 292.0 79 %
Carbohydrates (% Calories) 43.30 55.0 79 %
Total Sugars (g) 49.00 ^
Added Sugar (g) 17.80 26.6~ 67 %
Dietary Fiber (g) 33.30 29.8 112 %
Soluble Fiber (g) 1.50
InSoluble Fiber (g) 9.77
Fat (g) 79.00 66.1 119 %
Fat (% Calories) 33.20 28.0 119 %
Saturated Fat (g) 24.20 21.3~ 114 %
Trans Fat (g) 0.11
Mono Fat (g) 24.40 23.6 103 %
Poly Fat (g) 16.10 21.3 76 %
Cholesterol (mg) 276.00 300.0 ~ 92 %
Water (g) 510.00 2,700.0 19 %
Vitamins
Vitamin A - RAE (mcg) 88.80 700.0 13 %
Vitamin B1 - Thiamin (mg) 1.45 1.1 132 %
Vitamin B2 - Riboflavin 1.85 1.1 169 %
Vitamin B3 - Niacin 48.30 14.0 345 %
Vitamin B6 (mg) 4.68 1.3 360 %
Vitamin B12 (mcg) 7.09 2.4 295 %
Vitamin C (mg) 123.00 75.0 165 %
Vitamin D - mcg (mcg) 18.40 15.0 123 %
Vitamin E - a-Toco (mg) 15.20 15.0 101 %
Folate - DFE (mcg) 563.00 400.0 141 %
Minerals
Calcium (mg) 273.00 1,000.0 27 %
Iron (mg) 13.10 18.0 73 %
Magnesium (mg) 626.00 310.0 202 %
Phosphorus (mg) 2,084.00 700.0 298 %
Potassium (mg) 3,470.00 2,600.0 133 %
Sodium (mg) 1,846.00 2,300.0~ 80 %
Zinc (mg) 10.30 8.0 128 %
Other
Omega-3 (g) 1.81 +
Omega-6 (g) 14.10 +
Alcohol (g) 0.00
Caffeine (mg) 0.00
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 Meal Item Amount Cals FatCal SatFatCal Prot (g)
Mon 06- Breakfas berries, mixed, frozen 0.5 cup 30.0 0.0 0.0 0.5
24-2024
almonds, sliced (USDA) 0.2 cup 133.2 103.4 7.9 4.9
honey, light (Pure Sweet 1 Tbs 63.8 0.0 0.0 0.1
Lunch chicken breast, grilled, skinless 0.4 lb 274.0 51.8 16.2 55.4
rice, brown, cooked, long grain 0.8 cup 186.3 13.2 3.5 4.2
quinoa, dry (USDA) 1 cup 625.6 92.9 10.8 24.0
Dinner vegetables, roasted (Aramark) 3 oz 111.3 73.9 9.4 1.6
salmon, pink, baked, fillet 5 oz 216.9 67.4 12.4 34.8
broccoli, steamed (Aramark 1.5 cup 59.5 6.2 1.1 4.0
salt, table (USDA) 0.6 tsp 0.0 0.0 0.0 0.0
oil, coconut (USDA) 1.2 Tbs 151.6 151.6 126.2 0.0
Snack apple, fresh, medium, 3" 1 ea 94.6 2.8 0.5 0.5
peanut butter, creamy (USDA) 2 Tbs 191.4 147.9 29.7 7.1
Day Total -- 2138.3 710.9 217.5 137.1
Average Day Total -- 2138.3 710.9 217.5 137.1

Day Meal Item Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)
Mon 06- Breakfas berries, mixed, frozen 7.5 5.0 2.5
24-2024
almonds, sliced (USDA) 5.0 1.0 0.0 2.9 0.3 2.5
honey, light (Pure Sweet 17.0 16.0 16.0 0.0 0.0 0.0
Lunch chicken breast, grilled, skinless 0.0 0.0 0.0 0.0 0.0 0.0
rice, brown, cooked, long grain 38.8 0.4 0.0 2.4 0.3 2.2
quinoa, dry (USDA) 109.1 4.5 0.0 11.9
Dinner vegetables, roasted (Aramark) 9.6 2.0
salmon, pink, baked, fillet 0.0 0.0 0.0 0.0 0.0 0.0
broccoli, steamed (Aramark 12.2 5.6
salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
oil, coconut (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Snack apple, fresh, medium, 3" 25.1 18.9 0.0 4.4 0.4 3.9
peanut butter, creamy (USDA) 7.1 3.4 1.8 1.6 0.4 1.2
Day Total 231.3 49.0 17.8 33.3 1.5 9.8
Average Day Total 231.3 49.0 17.8 33.3 1.5 9.8

Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Mon 06- Breakfas berries, mixed, frozen 0.0 0.0 0.0 0.0 0.0 0.0
24-2024
almonds, sliced (USDA) 11.5 0.9 0.0 7.3 2.8 0.0
honey, light (Pure Sweet 0.0 0.0 0.0 0.0 0.0 0.0
Lunch chicken breast, grilled, skinless 5.8 1.8 0.0 2.2 1.4 188.7
rice, brown, cooked, long grain 1.5 0.4 0.0 0.5 0.5 0.0
quinoa, dry (USDA) 10.3 1.2 2.7 5.6 0.0
Dinner vegetables, roasted (Aramark) 8.2 1.0 9.6
salmon, pink, baked, fillet 7.5 1.4 0.1 2.3 1.4 78.0
broccoli, steamed (Aramark 0.7 0.1 0.0
Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Mon 06- Dinner salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
24-2024
oil, coconut (USDA) 16.8 14.0 0.0 1.1 0.3 0.0
Snack apple, fresh, medium, 3" 0.3 0.1 0.0 0.0 0.1 0.0
peanut butter, creamy (USDA) 16.4 3.3 0.0 8.3 4.0 0.0
Day Total 79.0 24.2 0.1 24.4 16.1 276.2
Average Day Total 79.0 24.2 0.1 24.4 16.1 276.2

Day Meal Item Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)

Mon 06- Breakfas berries, mixed, frozen 5.0
24-2024
almonds, sliced (USDA) 1.0 0.0 0.0 0.3 0.8 0.0
honey, light (Pure Sweet 3.6 0.0 0.0 0.1 0.1 0.0
Lunch chicken breast, grilled, skinless 120.0 18.1 0.2 0.4 22.0 2.1
rice, brown, cooked, long grain 106.5 0.0 0.3 0.1 3.9 0.2
quinoa, dry (USDA) 22.6 1.2 0.6 0.5 2.6 0.8
Dinner vegetables, roasted (Aramark)
salmon, pink, baked, fillet 100.1 59.5 0.1 0.2 13.6 1.0
broccoli, steamed (Aramark 0.1 0.2 0.9 0.3
salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
oil, coconut (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Snack apple, fresh, medium, 3" 155.7 4.9 0.0 0.0 0.2 0.1
peanut butter, creamy (USDA) 0.4 0.0 0.0 0.1 4.2 0.1
Day Total 509.9 88.8 1.5 1.9 48.3 4.7
Average Day Total 509.9 88.8 1.5 1.9 48.3 4.7

Day Meal Item B12 (mcg) C (mg) D (mcg) E-Toco (mg) Fola (mcg) Calc (mg)
Mon 06- Breakfas berries, mixed, frozen 4.5 10.0
24-2024
almonds, sliced (USDA) 0.0 0.0 0.0 5.9 10.1 61.9
honey, light (Pure Sweet 0.0 0.1 0.0 0.0 2.1 1.0
Lunch chicken breast, grilled, skinless 0.4 0.0 0.0 1.0 9.1
rice, brown, cooked, long grain 0.0 0.0 0.0 0.3 13.6 4.5
quinoa, dry (USDA) 0.0 0.0 4.1 312.8 79.9
Dinner vegetables, roasted (Aramark)
salmon, pink, baked, fillet 6.7 0.0 18.4 0.7 7.1 11.3
broccoli, steamed (Aramark 110.4 183.7 68.0
salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.9
oil, coconut (USDA) 0.0 0.0 0.0 0.0 0.0 0.2
Snack apple, fresh, medium, 3" 0.0 8.4 0.0 0.3 5.5 10.9
peanut butter, creamy (USDA) 0.0 0.0 0.0 2.9 27.8 15.7
Day Total 7.1 123.4 18.4 15.2 562.8 273.4
Average Day Total 7.1 123.4 18.4 15.2 562.8 273.4

Day Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)
Mon 06- Breakfas berries, mixed, frozen 0.2 0.0
24-2024
almonds, sliced (USDA) 0.9 62.1 110.6 168.6 0.2 0.7
honey, light (Pure Sweet 0.1 0.4 1.1 10.5 0.6 0.0
Lunch chicken breast, grilled, skinless 0.8 61.7 468.1 709.4 94.3 1.6
Day Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)
Mon 06- Lunch rice, brown, cooked, long grain 0.8 59.1 156.0 130.3 6.1 1.1
24-2024
quinoa, dry (USDA) 7.8 334.9 776.9 957.1 8.5 5.3
Dinner vegetables, roasted (Aramark) 5.7
salmon, pink, baked, fillet 0.6 45.4 443.7 622.3 127.6 0.7
broccoli, steamed (Aramark 1.1 498.4 69.8
salt, table (USDA) 0.0 0.0 0.0 0.3 1395.3 0.0
oil, coconut (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Snack apple, fresh, medium, 3" 0.2 9.1 20.0 194.7 1.8 0.1
peanut butter, creamy (USDA) 0.6 53.8 107.2 178.6 136.3 0.8
Day Total 13.1 626.4 2083.6 3470.1 1846.1 10.3
Average Day Total 13.1 626.4 2083.6 3470.1 1846.1 10.3

Day Meal Item Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)
Mon 06- Breakfas berries, mixed, frozen 0.0 0.0 0.0 0.0 0.5 0.0
24-2024
almonds, sliced (USDA) 0.0 2.8 0.0 0.0 0.0 0.0
honey, light (Pure Sweet 0.0 0.0 0.0 0.0 0.0 0.0
Lunch chicken breast, grilled, skinless 0.1 1.2 0.0 0.0 0.0 0.0
rice, brown, cooked, long grain 0.0 0.5 0.0 0.0 0.0 0.0
quinoa, dry (USDA) 0.5 5.1 0.0 0.0 0.0 0.0
Dinner vegetables, roasted (Aramark) 0.0 0.0 0.0
salmon, pink, baked, fillet 1.2 0.2 0.0 0.0 0.0 0.0
broccoli, steamed (Aramark 0.0 0.0 0.0
salt, table (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
oil, coconut (USDA) 0.0 0.3 0.0 0.0 0.0 0.0
Snack apple, fresh, medium, 3" 0.0 0.1 0.0 0.0 1.6 0.0
peanut butter, creamy (USDA) 0.0 3.9 0.0 0.0 0.0 0.0
Day Total 1.8 14.1 0.0 0.0 2.1 0.0
Average Day Total 1.8 14.1 0.0 0.0 2.1 0.0

Day Meal Item MyGrn (oz MyVeg MyProt (oz XxFruit XxOCarb XxStarch
eq) (cup) eq)
Mon 06- Breakfas berries, mixed, frozen 0.0 0.0 0.0 0.5 0.0 0.0
24-2024
almonds, sliced (USDA) 0.0 0.0 1.6 0.0 0.0 0.0
honey, light (Pure Sweet 0.0 0.0 0.0 0.0 1.1 0.0
Lunch chicken breast, grilled, skinless 0.0 0.0 6.4 0.0 0.0 0.0
rice, brown, cooked, long grain 1.6 0.0 0.0 0.0 0.0 2.6
quinoa, dry (USDA) 6.0 0.0 0.0 0.0 0.0 7.3
Dinner vegetables, roasted (Aramark) 0.0 0.6 0.0 0.0 0.0 0.0
salmon, pink, baked, fillet 0.0 0.0 5.0 0.0 0.0 0.0
broccoli, steamed (Aramark 0.0 1.5 0.0 0.0 0.0 0.0
salt, table (USDA) 0.0 0.0 0.0
oil, coconut (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Snack apple, fresh, medium, 3" 0.0 0.0 0.0 1.7 0.0 0.0
peanut butter, creamy (USDA) 0.0 0.0 2.0 0.0 0.0 0.0
Day Total 7.6 2.1 15.0 2.2 1.1 9.9
Average Day Total 7.6 2.1 15.0 2.2 1.1 9.9
Day Meal Item XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat
Mon 06- Breakfas berries, mixed, frozen 0.0 0.0 0.0 0.0 0.0
24-2024
almonds, sliced (USDA) 0.0 2.0 0.0 0.0 0.7
honey, light (Pure Sweet 0.0 0.0 0.0 0.0 0.0
Lunch chicken breast, grilled, skinless 0.0 0.0 0.0 0.0 7.9
rice, brown, cooked, long grain 0.0 0.0 0.0 0.0 0.0
quinoa, dry (USDA) 0.0 0.6 0.0 0.0 0.0
Dinner vegetables, roasted (Aramark) 1.9 1.6 0.0 0.0 0.0
salmon, pink, baked, fillet 0.0 0.0 0.0 0.0 5.0
broccoli, steamed (Aramark 2.4 0.1 0.0 0.0 0.0
salt, table (USDA)
oil, coconut (USDA) 0.0 3.4 0.0 0.0 0.0
Snack apple, fresh, medium, 3" 0.0 0.0 0.0 0.0 0.0
peanut butter, creamy (USDA) 0.0 2.9 0.0 0.0 1.0
Day Total 4.3 10.7 0.0 0.0 14.6
Average Day Total 4.3 10.7 0.0 0.0 14.6

^ 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 Gra Percen Source of Fat (approx.) Fat (g) Percen
Protein 537 137.1 25 % Saturated Fat 24.2 31 %
Carbohydrates 906 231.3 42 % Mono Fat 24.4 31 %
Alcohol 0 0.0 0% Poly Fat 16.1 20 %
Fat (Total) 696 79.0 33 % Trans Fat 0.1 0%
Saturated Fat 218 24.2 10% Total (g) 79.0
Trans Fat 1 0.1 0%
Mono Fat 220 24.4 10%
Poly Fat 145 16.1 7%

Total 2138

*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.

Exchanges Ratios

Starch 9.87 Fruit 2.17 P:S ( Poly Fat / Saturated Fat ) 0.67 : 1

Other Carbs 1.13 Vegetable 4.34 Potassium : Sodium 1.88 : 1

Lean Meat 14.59 Fat 10.67 Calcium : Phosphorus 0.13 : 1

Alcohol 0.00 NonFatMil 0.00 CSI ( Cholesterol / Saturated Fat ) 38.22

 Calorie Assessment
A close-up picture of the Calories consumed.

Calories to maintain current weight

Calories to maintain current weight 2125

Calorie adjustment for weight change of 0 lb (per week) 0
Goal Calories 2125

Average Daily Intake & Expenditures

Average Intake 2138

Average Expenditure 2112

Calories For The Day Goal Intake Assessment

Total Calories 2125 2138 Above Goal

Protein (10-35% Calories) 212 to 744 537 In Range
Carbohydrates (45-65% Calories) 956 to 1381 906 Below Goal
Added Sugar (<10% Calories) 0 to 212 71 In Range
Fat (20-35% Calories) 425 to 744 696 In Range
 Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal: 2125
Daily Activity Details
Mon 06-24-2024
Duration Met Intensit Exercise Calories

45 minutes 4.3 Moderate walking, 3.5 mph, level, firm surface, 192
Total Calories (Sedentary) 192

Summary
Daily Average 192 Calories
Your Daily Average put you in the Sedentary activity level, and suggests 1920 Calories to maintain your
current weight.
 Nutrition Facts
Formats the analysis as a Nutrition Facts label.

Nutrition Facts
Serving Size ( 1252 g )

Amount per serving

Calories 2138
% Daily Value *

Total Fat 79g 119%

Saturated Fat 24g 114%

Trans Fat 0g

Cholesterol 276mg 92%

Sodium 1846mg 80%

Total Carbohydrates 231g 79%

Dietary Fiber 33g 112%

Total Sugars 49g

Added Sugar 0g

Protein 137g 302%

Vitamin D 18mcg 123%

Calcium 273mg 27%

Iron 13mg 73%

Potassium 3470mg 133%

* The % Daily Value tells you how much a nutrient in a
serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.
 MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see MyPlate.gov for more info).

Intake vs. Recommendation

2200 Calorie Pattern

Group Percent Comparison Amount *

Grains Intake 108 % 7.6 oz equivalent

Grains Recommendation 7.0 oz equivalent

Vegetables Intake 71 % 2.1 cup equivalent

Vegetables Recommendation 3.0 cup equivalent

Fruits Intake 107 % 2.1 cup equivalent

Fruits Recommendation 2.0 cup equivalent

Dairy Intake 0 % 0.0 cup equivalent

Dairy Recommendation 3.0 cup equivalent

Protein Foods Intake 250 % 15. oz equivalent

Protein Foods Recommendation 6.0 oz equivalent

Make Half Your Grains Whole Vary Your Vegetables

Aim for at least 3.5 oz equivalents whole grains a Dark Green Vegetables 3.0 cups
day
Orange Vegetables 2.0 cups

Oils & Empty Calories Dry Beans & Peas 3.0 cups
Aim for 6.0 teaspoons of oils a day Starchy Vegetables 6.0 cups
Limit your extra fats & sugars to 290 Calories Other Vegetables 7.0 cups

* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup
cooked beans.
 Food List Report
The Food List report displays a simple list of foods that you have entered, along with their calorie values.

Amount Item Cals

Mon 06-24-2024
0.5 cup berries, mixed, frozen (Woodstock) 30
0.25 cup almonds, sliced (USDA) 133
0.4 lb chicken breast, grilled, skinless (USDA) 274
0.75 cup rice, brown, cooked, long grain (USDA) 186
1.0 cup quinoa, dry (USDA) 626
3.0 oz vegetables, roasted (Aramark) 111
5.0 oz salmon, pink, baked, fillet (USDA) 217
1.5 cup broccoli, steamed (Aramark Campus) 60
1.0 ea apple, fresh, medium, 3" (USDA: Commodity) 95
2.0 Tbs peanut butter, creamy (USDA) 191
1.0 Tbs honey, light (Pure Sweet Honey) 64
0.6 tsp salt, table (USDA) 0
1.25 Tbs oil, coconut (USDA) 152
Day Total 2138

Total 2138

Day Average 2138

Item Average 164

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