All Daily Reports Profile Info Personal: Alex Herring Male 24 yrs 6 ft 1 in 188 lb Day(s): 2017 Mar 1, Mar 2, Mar 3 Activity Level: Low Active BMI: 24.8 Weight Change: Gain 0.5 lb per week (Strive for an Active activity level.) Normal is 18.5 to 25. Best not to exceed 2 lbs per week. A variety of reports and information combined into one document. 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 DRI Goal Notes Basic Components Calories 3,298.53 Protein (g) 68.22 10% - 35% of Calories (adults 19-70 yrs) * Carbohydrates (g) 453.55 45% - 65% of Calories (adults 19-70 yrs) * Dietary Fiber (g) 46.18 Fat (g) 102.62 20% - 35% of Calories (adults 19-70 yrs) * Saturated Fat (g) 32.99 Less than 10% of Calories + Mono Fat (g) 36.65 Poly Fat (g) 32.99 Cholesterol (mg) 300.00 Less than 300 mg per day + Water (g) 3,700.00 Vitamins Vitamin A - RAE (mcg) 900.00 Vitamin B1 - Thiamin (mg) 1.20 Vitamin B2 - Riboflavin (mg) 1.30 Vitamin B3 - Niacin (mg) 16.00 Vitamin B6 (mg) 1.30 Do not exceed 100 mg * Vitamin B12 (mcg) 2.40 Over 50 should take a supplement * Vitamin C (mg) 90.00 Do not exceed 2000 mg * Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg * Vitamin E - Alpha Tocopherol (mg) 15.00 Folate (mcg) 400.00 Women of child bearing age should take a supplement * Minerals Calcium (mg) 1,000.00 Do not exceed 2500 mg * Iron (mg) 8.00 Do not exceed 45 mg * Magnesium (mg) 400.00 Do not exceed 350 mg by supplement * Phosphorus (mg) 700.00 Do not exceed 4000 mg * Potassium (mg) 4,700.00 Sodium (mg) 2,300.00 Less than 2300 mg - lower for some people + Zinc (mg) 11.00 Do not exceed 40 mg * Sources: * Dietary Reference Intakes - For Adult 19-70 years, non-pregnant + 2010 Dietary Guidelines for Americans ~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level. Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. 0 50 100PercentNutrient Value 150DRI Goal Basic Components Calories 2,603.80 79 %3,298.53 Calories from Fat 599.31 65 %923.59 Calories from SatFat 171.63 58 %296.87 Protein (g) 267.60 392 %68.22 * Carbohydrates (g) 244.31 54 %453.55 Sugar (g) 92.26 Dietary Fiber (g) 13.28 29 %46.18 Soluble Fiber (g) 0.25 InSoluble Fiber (g) 0.63 Fat (g) 66.59 65 %102.62 Saturated Fat (g) 19.07 58 %32.99 Trans Fat (g) 7.00 Mono Fat (g) 12.89 35 %36.65 Poly Fat (g) 3.03 9 %32.99 Cholesterol (mg) 342.90 114 %300.00 Water (g) 4,056.23 110 %3,700.00 Vitamins Vitamin A - RAE (mcg) 2,547.85 283 %900.00 Vitamin B1 - Thiamin (mg) 10.08 840 %1.20 Vitamin B2 - Riboflavin (mg) 11.04 849 %1.30 Vitamin B3 - Niacin (mg) 90.33 565 %16.00 Vitamin B6 (mg) 12.90 992 %1.30 Vitamin B12 (mcg) 36.70 1529 %2.40 Vitamin C (.

1. All Daily Reports
Profile Info
Personal: Alex Herring Male 24 yrs 6 ft 1 in 188 lb
Day(s): 2017 Mar 1, Mar 2, Mar 3
Activity Level: Low Active
BMI: 24.8
Weight Change: Gain 0.5 lb per week
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
A variety of reports and information combined into one
document.
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 DRI Goal Notes
Basic Components

2. Calories 3,298.53
Protein (g) 68.22 10% - 35% of Calories (adults 19-70 yrs) *
Carbohydrates (g) 453.55 45% - 65% of Calories (adults 19-70
yrs) *
Dietary Fiber (g) 46.18
Fat (g) 102.62 20% - 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g) 32.99 Less than 10% of Calories +
Mono Fat (g) 36.65
Poly Fat (g) 32.99
Cholesterol (mg) 300.00 Less than 300 mg per day +
Water (g) 3,700.00
Vitamins
Vitamin A - RAE (mcg) 900.00
Vitamin B1 - Thiamin (mg) 1.20
Vitamin B2 - Riboflavin (mg) 1.30
Vitamin B3 - Niacin (mg) 16.00
Vitamin B6 (mg) 1.30 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.40 Over 50 should take a supplement *

3. Vitamin C (mg) 90.00 Do not exceed 2000 mg *
Vitamin D - mcg (mcg) 15.00 Do not exceed 100 mcg *
Vitamin E - Alpha Tocopherol (mg) 15.00
Folate (mcg) 400.00 Women of child bearing age should take a
supplement *
Minerals
Calcium (mg) 1,000.00 Do not exceed 2500 mg *
Iron (mg) 8.00 Do not exceed 45 mg *
Magnesium (mg) 400.00 Do not exceed 350 mg by supplement *
Phosphorus (mg) 700.00 Do not exceed 4000 mg *
Potassium (mg) 4,700.00
Sodium (mg) 2,300.00 Less than 2300 mg - lower for some
people
+
Zinc (mg) 11.00 Do not exceed 40 mg *
Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-
pregnant
+ 2010 Dietary Guidelines for Americans

4. ~ Protein is not adjusted for endurance/strength athletes at an
Active or Very Active activity level.
Bar Graph Report
The Bar Graph Report displays graphically the amount of the
nutrient consumed and compares that to the
dietary intake recommendations.
0 50 100PercentNutrient Value 150DRI Goal
Basic Components
Calories 2,603.80 79 %3,298.53
Calories from Fat 599.31 65 %923.59
Calories from SatFat 171.63 58 %296.87
Protein (g) 267.60 392 %68.22 *
Carbohydrates (g) 244.31 54 %453.55
Sugar (g) 92.26
Dietary Fiber (g) 13.28 29 %46.18
Soluble Fiber (g) 0.25
InSoluble Fiber (g) 0.63
Fat (g) 66.59 65 %102.62
Saturated Fat (g) 19.07 58 %32.99
Trans Fat (g) 7.00
Mono Fat (g) 12.89 35 %36.65

5. Poly Fat (g) 3.03 9 %32.99
Cholesterol (mg) 342.90 114 %300.00
Water (g) 4,056.23 110 %3,700.00
Vitamins
Vitamin A - RAE (mcg) 2,547.85 283 %900.00
Vitamin B1 - Thiamin (mg) 10.08 840 %1.20
Vitamin B2 - Riboflavin (mg) 11.04 849 %1.30
Vitamin B3 - Niacin (mg) 90.33 565 %16.00
Vitamin B6 (mg) 12.90 992 %1.30
Vitamin B12 (mcg) 36.70 1529 %2.40
Vitamin C (mg) 278.42 309 %90.00
Vitamin D - mcg (mcg) 20.93 140 %15.00
Vitamin E - Alpha 55.17 368 %15.00
Folate (mcg) 875.79 219 %400.00
Minerals
Calcium (mg) 1,833.22 183 %1,000.00
Iron (mg) 49.65 621 %8.00

6. Magnesium (mg) 204.27 51 %400.00
Phosphorus (mg) 1,203.90 172 %700.00
Potassium (mg) 2,834.98 60 %4,700.00
Sodium (mg) 2,463.54 107 %2,300.00
Zinc (mg) 33.71 306 %11.00
Other
Omega-3 (g) 0.20
Omega-6 (g) 2.83
Alcohol (g) 0.00
Caffeine (mg) 0.00
* Protein is not adjusted for endurance/strength athletes at an
Active or Very Active activity level.
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients
are displayed horizontally, with totals at the
bottom of the list.
ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat cntr2 280.0 0.0 0.0
28.0
Lunch turkey, ground, raw, 7% fat oz16 480.0 54.0 112.0

7. broccoli florets, frozen (Birds cup2 66.8 5.4 0.0 3.4
Dinner bun, hot dog, plain (USDA) ea1 116.8 14.1 3.3 4.1
bratwurst, pork, cooked (USDA) ea1 283.0 223.2 76.4 11.7
Snack water, tap (USDA) gal1 0.0 0.0 0.0 0.0
protein drink mix, chocolate, scoop4 440.0 54.0 36.0 88.0
banana, fresh, medium, 7" to 7 ea1 105.0 3.4 1.2 1.3
grapes, seedless, fresh, cup1 104.2 2.2 0.7 1.1
vitamin & mineral, multi, tblt2 8.0 0.0 0.0 0.0
sandwich cracker, golden toast, indv pkg2 420.0 234.0 54.0 6.0
amino acids mix, unflavored, indv pkt1 300.0 9.0 12.0
Day Total -- 2603.8 599.3 171.6 267.6
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat cntr2 280.0 0.0 0.0
28.0
Lunch broccoli florets, frozen (Birds cup2 66.8 5.4 0.0 3.4
turkey, ground, raw, 7% fat oz16 480.0 54.0 112.0
Dinner bratwurst, pork, cooked (USDA) ea1 283.0 223.2 76.4
11.7
bun, hot dog, plain (USDA) ea1 116.8 14.1 3.3 4.1

8. Snack amino acids mix, unflavored, indv pkt1 300.0 9.0 12.0
sandwich cracker, golden toast, indv pkg2 420.0 234.0 54.0 6.0
vitamin & mineral, multi, tblt2 8.0 0.0 0.0 0.0
grapes, seedless, fresh, cup1 104.2 2.2 0.7 1.1
banana, fresh, medium, 7" to 7 ea1 105.0 3.4 1.2 1.3
protein drink mix, chocolate, scoop4 440.0 54.0 36.0 88.0
water, tap (USDA) gal1 0.0 0.0 0.0 0.0
Day Total -- 2603.8 599.3 171.6 267.6
ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat cntr2 280.0 0.0 0.0
28.0
Lunch broccoli florets, frozen (Birds cup2 66.8 5.4 0.0 3.4
turkey, ground, raw, 7% fat oz16 480.0 54.0 112.0
Dinner bratwurst, pork, cooked (USDA) ea1 283.0 223.2 76.4
11.7
bun, hot dog, plain (USDA) ea1 116.8 14.1 3.3 4.1
Snack protein drink mix, chocolate, scoop4 440.0 54.0 36.0 88.0

9. banana, fresh, medium, 7" to 7 ea1 105.0 3.4 1.2 1.3
grapes, seedless, fresh, cup1 104.2 2.2 0.7 1.1
water, tap (USDA) gal1 0.0 0.0 0.0 0.0
vitamin & mineral, multi, tblt2 8.0 0.0 0.0 0.0
sandwich cracker, golden toast, indv pkg2 420.0 234.0 54.0 6.0
amino acids mix, unflavored, indv pkt1 300.0 9.0 12.0
Day Total -- 2603.8 599.3 171.6 267.6
Average Day Total -- 2603.8 599.3 171.6 267.6
ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g)
Fat (g)
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat 40.0 38.0 2.0 0.0
Lunch turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 6.0
broccoli florets, frozen (Birds 8.6 3.8 4.0 0.6
Dinner bun, hot dog, plain (USDA) 21.1 2.7 0.9 0.2 0.6 1.6
bratwurst, pork, cooked (USDA) 2.4 0.0 0.0 0.0 0.0 24.8
Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
protein drink mix, chocolate, 10.0 4.0 6.0
banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4

10. grapes, seedless, fresh, 27.3 23.4 1.3 0.2
vitamin & mineral, multi, 2.0 0.0
sandwich cracker, golden toast, 44.0 6.0 2.0 26.0
amino acids mix, unflavored, 62.0 1.0
Day Total 244.3 92.3 13.3 0.2 0.6 66.6
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat 40.0 38.0 2.0 0.0
Lunch broccoli florets, frozen (Birds 8.6 3.8 4.0 0.6
turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 6.0
Dinner bratwurst, pork, cooked (USDA) 2.4 0.0 0.0 0.0 0.0 24.8
bun, hot dog, plain (USDA) 21.1 2.7 0.9 0.2 0.6 1.6
Snack amino acids mix, unflavored, 62.0 1.0
sandwich cracker, golden toast, 44.0 6.0 2.0 26.0
vitamin & mineral, multi, 2.0 0.0
grapes, seedless, fresh, 27.3 23.4 1.3 0.2
banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4
protein drink mix, chocolate, 10.0 4.0 6.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

11. Day Total 244.3 92.3 13.3 0.2 0.6 66.6
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat 40.0 38.0 2.0 0.0
Lunch broccoli florets, frozen (Birds 8.6 3.8 4.0 0.6
turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0 6.0
ItemDay Meal Carbs (g) Sugar (g) Fiber (g) Fib-S (g) Fib-I (g)
Fat (g)
Fri 03-03-
2017
Dinner bratwurst, pork, cooked (USDA) 2.4 0.0 0.0 0.0 0.0 24.8
bun, hot dog, plain (USDA) 21.1 2.7 0.9 0.2 0.6 1.6
Snack protein drink mix, chocolate, 10.0 4.0 6.0
banana, fresh, medium, 7" to 7 27.0 14.4 3.1 0.4
grapes, seedless, fresh, 27.3 23.4 1.3 0.2
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
vitamin & mineral, multi, 2.0 0.0
sandwich cracker, golden toast, 44.0 6.0 2.0 26.0
amino acids mix, unflavored, 62.0 1.0

12. Day Total 244.3 92.3 13.3 0.2 0.6 66.6
Average Day Total 244.3 92.3 13.3 0.2 0.6 66.6
ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Water (g)
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 0.0
Lunch turkey, ground, raw, 7% fat 0.0 180.0
broccoli florets, frozen (Birds 0.0 0.0 0.0
Dinner bun, hot dog, plain (USDA) 0.4 0.4 0.7 0.0 14.4
bratwurst, pork, cooked (USDA) 8.5 12.5 2.2 62.9 43.7
Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3788.2
protein drink mix, chocolate, 4.0 100.0
banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4
grapes, seedless, fresh, 0.1 0.0 0.0 0.1 0.0 121.6
vitamin & mineral, multi, 0.0 0.0 0.0 0.0
sandwich cracker, golden toast, 6.0 7.0 0.0
amino acids mix, unflavored,
Day Total 19.1 7.0 12.9 3.0 342.9 4056.2
Thu 03-
02-2017

13. Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 0.0
Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0
turkey, ground, raw, 7% fat 0.0 180.0
Dinner bratwurst, pork, cooked (USDA) 8.5 12.5 2.2 62.9 43.7
bun, hot dog, plain (USDA) 0.4 0.4 0.7 0.0 14.4
Snack amino acids mix, unflavored,
sandwich cracker, golden toast, 6.0 7.0 0.0
vitamin & mineral, multi, 0.0 0.0 0.0 0.0
grapes, seedless, fresh, 0.1 0.0 0.0 0.1 0.0 121.6
banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4
protein drink mix, chocolate, 4.0 100.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3788.2
Day Total 19.1 7.0 12.9 3.0 342.9 4056.2
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 0.0
Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0
turkey, ground, raw, 7% fat 0.0 180.0
Dinner bratwurst, pork, cooked (USDA) 8.5 12.5 2.2 62.9 43.7

14. bun, hot dog, plain (USDA) 0.4 0.4 0.7 0.0 14.4
Snack protein drink mix, chocolate, 4.0 100.0
ItemDay Meal Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Water (g)
Fri 03-03-
2017
Snack banana, fresh, medium, 7" to 7 0.1 0.0 0.0 0.1 0.0 88.4
grapes, seedless, fresh, 0.1 0.0 0.0 0.1 0.0 121.6
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 3788.2
vitamin & mineral, multi, 0.0 0.0 0.0 0.0
sandwich cracker, golden toast, 6.0 7.0 0.0
amino acids mix, unflavored,
Day Total 19.1 7.0 12.9 3.0 342.9 4056.2
Average Day Total 19.1 7.0 12.9 3.0 342.9 4056.2
ItemDay Meal A-RAE
(mcg)
B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)
Wed 03-
01-2017

15. Breakfast yogurt, greek, blueberry, nonfat 0.0
Lunch turkey, ground, raw, 7% fat
broccoli florets, frozen (Birds 35.0
Dinner bun, hot dog, plain (USDA) 0.0 0.3 0.1 2.0 0.0 0.1
bratwurst, pork, cooked (USDA) 1.7 0.4 0.3 4.1 0.3 0.6
Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
protein drink mix, chocolate,
banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0
grapes, seedless, fresh, 5.0 0.1 0.1 0.3 0.1 0.0
vitamin & mineral, multi, 2502.4 9.0 10.2 80.0 12.0 36.0
sandwich cracker, golden toast, 0.0 0.3 0.3 3.2 0.1
amino acids mix, unflavored,
Day Total 2547.8 10.1 11.0 90.3 12.9 36.7
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0
Lunch broccoli florets, frozen (Birds 35.0
turkey, ground, raw, 7% fat
Dinner bratwurst, pork, cooked (USDA) 1.7 0.4 0.3 4.1 0.3 0.6

16. bun, hot dog, plain (USDA) 0.0 0.3 0.1 2.0 0.0 0.1
Snack amino acids mix, unflavored,
sandwich cracker, golden toast, 0.0 0.3 0.3 3.2 0.1
vitamin & mineral, multi, 2502.4 9.0 10.2 80.0 12.0 36.0
grapes, seedless, fresh, 5.0 0.1 0.1 0.3 0.1 0.0
banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0
protein drink mix, chocolate,
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 2547.8 10.1 11.0 90.3 12.9 36.7
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat 0.0
Lunch broccoli florets, frozen (Birds 35.0
turkey, ground, raw, 7% fat
Dinner bratwurst, pork, cooked (USDA) 1.7 0.4 0.3 4.1 0.3 0.6
bun, hot dog, plain (USDA) 0.0 0.3 0.1 2.0 0.0 0.1
Snack protein drink mix, chocolate,
banana, fresh, medium, 7" to 7 3.8 0.0 0.1 0.8 0.4 0.0
grapes, seedless, fresh, 5.0 0.1 0.1 0.3 0.1 0.0

17. water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
ItemDay Meal A-RAE
(mcg)
B1 (mg) B2 (mg) B3 (mg) B6 (mg) B12 (mcg)
Fri 03-03-
2017
Snack vitamin & mineral, multi, 2502.4 9.0 10.2 80.0 12.0 36.0
sandwich cracker, golden toast, 0.0 0.3 0.3 3.2 0.1
amino acids mix, unflavored,
Day Total 2547.8 10.1 11.0 90.3 12.9 36.7
Average Day Total 2547.8 10.1 11.0 90.3 12.9 36.7
ItemDay Meal C (mg) D-mcg
(mcg)
E-Toco
(mg)
Fola (mcg) Calc (mg) Iron (mg)
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 400.0 0.0
Lunch turkey, ground, raw, 7% fat 0.0 5.8

18. broccoli florets, frozen (Birds 4.8 60.0 0.0
Dinner bun, hot dog, plain (USDA) 0.5 0.0 0.0 46.6 72.7 1.4
bratwurst, pork, cooked (USDA) 0.0 0.9 0.2 2.6 23.8 0.4
Snack water, tap (USDA) 0.0 0.0 0.0 0.0 113.8 0.0
protein drink mix, chocolate, 672.0
banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3
grapes, seedless, fresh, 4.8 0.0 0.3 3.0 15.1 0.5
vitamin & mineral, multi, 240.0 20.0 54.5 800.0 200.0 36.0
sandwich cracker, golden toast, 0.0 120.0 2.2
amino acids mix, unflavored, 18.0 150.0 3.0
Day Total 278.4 20.9 55.2 875.8 1833.2 49.6
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 400.0 0.0
Lunch broccoli florets, frozen (Birds 4.8 60.0 0.0
turkey, ground, raw, 7% fat 0.0 5.8
Dinner bratwurst, pork, cooked (USDA) 0.0 0.9 0.2 2.6 23.8 0.4
bun, hot dog, plain (USDA) 0.5 0.0 0.0 46.6 72.7 1.4
Snack amino acids mix, unflavored, 18.0 150.0 3.0

19. sandwich cracker, golden toast, 0.0 120.0 2.2
vitamin & mineral, multi, 240.0 20.0 54.5 800.0 200.0 36.0
grapes, seedless, fresh, 4.8 0.0 0.3 3.0 15.1 0.5
banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3
protein drink mix, chocolate, 672.0
water, tap (USDA) 0.0 0.0 0.0 0.0 113.8 0.0
Day Total 278.4 20.9 55.2 875.8 1833.2 49.6
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 400.0 0.0
Lunch broccoli florets, frozen (Birds 4.8 60.0 0.0
turkey, ground, raw, 7% fat 0.0 5.8
Dinner bratwurst, pork, cooked (USDA) 0.0 0.9 0.2 2.6 23.8 0.4
bun, hot dog, plain (USDA) 0.5 0.0 0.0 46.6 72.7 1.4
Snack protein drink mix, chocolate, 672.0
banana, fresh, medium, 7" to 7 10.3 0.0 0.1 23.6 5.9 0.3
grapes, seedless, fresh, 4.8 0.0 0.3 3.0 15.1 0.5
water, tap (USDA) 0.0 0.0 0.0 0.0 113.8 0.0
vitamin & mineral, multi, 240.0 20.0 54.5 800.0 200.0 36.0

20. sandwich cracker, golden toast, 0.0 120.0 2.2
ItemDay Meal C (mg) D-mcg
(mcg)
E-Toco
(mg)
Fola (mcg) Calc (mg) Iron (mg)
Fri 03-03-
2017
Snack amino acids mix, unflavored, 18.0 150.0 3.0
Day Total 278.4 20.9 55.2 875.8 1833.2 49.6
Average Day Total 278.4 20.9 55.2 875.8 1833.2 49.6
ItemDay Meal Magn (mg) Phos (mg) Potas
(mg)
Sodium
(mg)
Zinc (mg) Omega3
(g)
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat 480.0 500.0 130.0 0.0

21. Lunch turkey, ground, raw, 7% fat 260.0
broccoli florets, frozen (Birds 50.6
Dinner bun, hot dog, plain (USDA) 10.1 44.9 53.3 210.0 0.4 0.1
bratwurst, pork, cooked (USDA) 17.8 176.8 295.8 719.1 2.8 0.1
Snack water, tap (USDA) 37.9 0.0 0.0 151.7 0.3 0.0
protein drink mix, chocolate, 880.0 220.0
banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0
grapes, seedless, fresh, 10.6 30.2 288.4 3.0 0.1 0.0
vitamin & mineral, multi, 80.0 96.0 160.0 30.0 0.0
sandwich cracker, golden toast, 16.0 200.0 580.0
amino acids mix, unflavored, 150.0 235.0 138.0
Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat 480.0 500.0 130.0 0.0
Lunch broccoli florets, frozen (Birds 50.6
turkey, ground, raw, 7% fat 260.0
Dinner bratwurst, pork, cooked (USDA) 17.8 176.8 295.8 719.1
2.8 0.1
bun, hot dog, plain (USDA) 10.1 44.9 53.3 210.0 0.4 0.1

22. Snack amino acids mix, unflavored, 150.0 235.0 138.0
sandwich cracker, golden toast, 16.0 200.0 580.0
vitamin & mineral, multi, 80.0 96.0 160.0 30.0 0.0
grapes, seedless, fresh, 10.6 30.2 288.4 3.0 0.1 0.0
banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0
protein drink mix, chocolate, 880.0 220.0
water, tap (USDA) 37.9 0.0 0.0 151.7 0.3 0.0
Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat 480.0 500.0 130.0 0.0
Lunch broccoli florets, frozen (Birds 50.6
turkey, ground, raw, 7% fat 260.0
Dinner bratwurst, pork, cooked (USDA) 17.8 176.8 295.8 719.1
2.8 0.1
bun, hot dog, plain (USDA) 10.1 44.9 53.3 210.0 0.4 0.1
Snack protein drink mix, chocolate, 880.0 220.0
banana, fresh, medium, 7" to 7 31.9 26.0 422.4 1.2 0.2 0.0
grapes, seedless, fresh, 10.6 30.2 288.4 3.0 0.1 0.0

23. water, tap (USDA) 37.9 0.0 0.0 151.7 0.3 0.0
vitamin & mineral, multi, 80.0 96.0 160.0 30.0 0.0
sandwich cracker, golden toast, 16.0 200.0 580.0
amino acids mix, unflavored, 150.0 235.0 138.0
Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2
ItemDay Meal Magn (mg) Phos (mg) Potas
(mg)
Sodium
(mg)
Zinc (mg) Omega3
(g)
Average Day Total 204.3 1203.9 2835.0 2463.5 33.7 0.2
ItemDay Meal Omega6
(g)
Alc (g) Caff (mg) MyFrt MyDry MyGrn
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 1.3
0.0
Lunch turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0

24. broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0 0.0
Dinner bun, hot dog, plain (USDA) 0.6 0.0 0.0 0.0 0.0 1.3
bratwurst, pork, cooked (USDA) 2.2 0.0 0.0 0.0 0.0 0.0
Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
protein drink mix, chocolate, 0.0 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0
grapes, seedless, fresh, 0.0 0.0 0.0 1.0 0.0 0.0
vitamin & mineral, multi, 0.0 0.0 0.0 0.0 0.0 0.0
sandwich cracker, golden toast, 0.0 0.0 0.0 0.4 2.7
amino acids mix, unflavored, 0.0 0.0 0.0 0.0 0.0
Day Total 2.8 0.0 0.0 1.8 1.7 4.0
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 1.3
0.0
Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0 0.0
turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0
Dinner bratwurst, pork, cooked (USDA) 2.2 0.0 0.0 0.0 0.0 0.0
bun, hot dog, plain (USDA) 0.6 0.0 0.0 0.0 0.0 1.3
Snack amino acids mix, unflavored, 0.0 0.0 0.0 0.0 0.0

25. sandwich cracker, golden toast, 0.0 0.0 0.0 0.4 2.7
vitamin & mineral, multi, 0.0 0.0 0.0 0.0 0.0 0.0
grapes, seedless, fresh, 0.0 0.0 0.0 1.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0
protein drink mix, chocolate, 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 2.8 0.0 0.0 1.8 1.7 4.0
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0 0.0 1.3
0.0
Lunch broccoli florets, frozen (Birds 0.0 0.0 0.0 0.0 0.0
turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0 0.0
Dinner bratwurst, pork, cooked (USDA) 2.2 0.0 0.0 0.0 0.0 0.0
bun, hot dog, plain (USDA) 0.6 0.0 0.0 0.0 0.0 1.3
Snack protein drink mix, chocolate, 0.0 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.8 0.0 0.0
grapes, seedless, fresh, 0.0 0.0 0.0 1.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

26. vitamin & mineral, multi, 0.0 0.0 0.0 0.0 0.0 0.0
sandwich cracker, golden toast, 0.0 0.0 0.0 0.4 2.7
amino acids mix, unflavored, 0.0 0.0 0.0 0.0 0.0
Day Total 2.8 0.0 0.0 1.8 1.7 4.0
Average Day Total 2.8 0.0 0.0 1.8 1.7 4.0
ItemDay Meal MyVeg MyProt XxFruit ExMeat ExVLMt ExMilk
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0
Lunch turkey, ground, raw, 7% fat 0.0 15.3 0.0
broccoli florets, frozen (Birds 1.5 0.0 0.0
Dinner bun, hot dog, plain (USDA) 0.0 0.0 0.0
bratwurst, pork, cooked (USDA) 0.0 3.0 0.0
Snack water, tap (USDA) 0.0 0.0
protein drink mix, chocolate, 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 1.8
grapes, seedless, fresh, 0.0 0.0 1.8
vitamin & mineral, multi, 0.0 0.0

27. sandwich cracker, golden toast, 0.0 0.0 0.0
amino acids mix, unflavored, 0.0 0.0
Day Total 1.5 18.3 3.6 0.0 0.0 0.0
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0
Lunch broccoli florets, frozen (Birds 1.5 0.0 0.0
turkey, ground, raw, 7% fat 0.0 15.3 0.0
Dinner bratwurst, pork, cooked (USDA) 0.0 3.0 0.0
bun, hot dog, plain (USDA) 0.0 0.0 0.0
Snack amino acids mix, unflavored, 0.0 0.0
sandwich cracker, golden toast, 0.0 0.0 0.0
vitamin & mineral, multi, 0.0 0.0
grapes, seedless, fresh, 0.0 0.0 1.8
banana, fresh, medium, 7" to 7 0.0 0.0 1.8
protein drink mix, chocolate, 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0
Day Total 1.5 18.3 3.6 0.0 0.0 0.0
Fri 03-03-
2017

28. Breakfast yogurt, greek, blueberry, nonfat 0.0 0.0 0.0
Lunch broccoli florets, frozen (Birds 1.5 0.0 0.0
turkey, ground, raw, 7% fat 0.0 15.3 0.0
Dinner bratwurst, pork, cooked (USDA) 0.0 3.0 0.0
bun, hot dog, plain (USDA) 0.0 0.0 0.0
Snack protein drink mix, chocolate, 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 1.8
grapes, seedless, fresh, 0.0 0.0 1.8
water, tap (USDA) 0.0 0.0
vitamin & mineral, multi, 0.0 0.0
sandwich cracker, golden toast, 0.0 0.0 0.0
amino acids mix, unflavored, 0.0 0.0
Day Total 1.5 18.3 3.6 0.0 0.0 0.0
Average Day Total 1.5 18.3 3.6 0.0 0.0 0.0
ItemDay Meal XxOCarb XxStarch XxVeg XxFat
Wed 03-
01-2017
Breakfast yogurt, greek, blueberry, nonfat 2.7 0.0 0.0 0.0
Lunch turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0

29. broccoli florets, frozen (Birds 0.0 0.0 1.7 0.0
ItemDay Meal XxOCarb XxStarch XxVeg XxFat
Wed 03-
01-2017
Dinner bun, hot dog, plain (USDA) 0.0 1.4 0.0 0.3
bratwurst, pork, cooked (USDA) 0.0 0.0 0.0 4.3
Snack water, tap (USDA)
protein drink mix, chocolate, 0.7 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0
grapes, seedless, fresh, 0.0 0.0 0.0 0.0
vitamin & mineral, multi,
sandwich cracker, golden toast, 0.0 2.9 0.0 5.2
amino acids mix, unflavored,
Day Total 3.3 4.3 1.7 9.8
Thu 03-
02-2017
Breakfast yogurt, greek, blueberry, nonfat 2.7 0.0 0.0 0.0
Lunch broccoli florets, frozen (Birds 0.0 0.0 1.7 0.0
turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0

30. Dinner bratwurst, pork, cooked (USDA) 0.0 0.0 0.0 4.3
bun, hot dog, plain (USDA) 0.0 1.4 0.0 0.3
Snack amino acids mix, unflavored,
sandwich cracker, golden toast, 0.0 2.9 0.0 5.2
vitamin & mineral, multi,
grapes, seedless, fresh, 0.0 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0
protein drink mix, chocolate, 0.7 0.0 0.0 0.0
water, tap (USDA)
Day Total 3.3 4.3 1.7 9.8
Fri 03-03-
2017
Breakfast yogurt, greek, blueberry, nonfat 2.7 0.0 0.0 0.0
Lunch broccoli florets, frozen (Birds 0.0 0.0 1.7 0.0
turkey, ground, raw, 7% fat 0.0 0.0 0.0 0.0
Dinner bratwurst, pork, cooked (USDA) 0.0 0.0 0.0 4.3
bun, hot dog, plain (USDA) 0.0 1.4 0.0 0.3
Snack protein drink mix, chocolate, 0.7 0.0 0.0 0.0
banana, fresh, medium, 7" to 7 0.0 0.0 0.0 0.0

31. grapes, seedless, fresh, 0.0 0.0 0.0 0.0
water, tap (USDA)
vitamin & mineral, multi,
sandwich cracker, golden toast, 0.0 2.9 0.0 5.2
amino acids mix, unflavored,
Day Total 3.3 4.3 1.7 9.8
Average Day Total 3.3 4.3 1.7 9.8
Calories and Fat
The Calories and Fats 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
Protein 40 %
Carbohydrates 37 %
Fat (Total) 23 %
Alcohol
1053

32. 961
590
0
Total 2604
267.6
244.3
66.6
0.0
Saturated Fat 172 19.1 7%
Mono Fat 116 12.9 4%
Poly Fat 27 3.0 1%
Trans Fat 63 7.0 2%
*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
P:S ( Poly Fat / Saturated Fat ) 0.16 : 1
Potassium : Sodium 1.15 : 1
Calcium : Phosphorus 1.52 : 1

33. CSI ( Cholesterol / Saturated Fat ) 36.41
Source of Fat (approx.) Fat (g) Percent
Saturated Fat 29 %
Mono Fat 19 %
Poly Fat 5 %
Trans Fat 11 %
19.1
12.9
3.0
7.0
Total (g) 66.6
*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
Starch 4.34
Other Carbs 3.34
Lean Meat
Alcohol

34. Fruit 3.61
Vegetables 1.72
Milk
Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
3049Calories to maintain current weight
250Calorie adjustment for weight change of 0.5 lb (per week)
3299Goal Calories
Average Daily Intake & Expenditures
2604Average Intake
3953Average Expenditure
Calories For The Day
Below GoalTotal Calories
Below GoalCarbohydrates (45-65% Calories)
Protein (10-35% Calories)
Fat (20-35% Calories)

35. Goal AssessmentIntake
3299 2604
1484 to 2144 961
In Range330 to 1154 1053
Below Goal660 to 1154 590
Activity Summary
List of the Activities performed, their METs, duration and
Calories burned.
Daily Activity Details
Profile Calorie Goal: 3299
Duration CaloriesExerciseMets
Wed 03-01-2017
conditioning, resistance training, weight lifting,6.090
806minutes
walking, to work or class4.030 179minutes
sports, table tennis, ping pong4.030 179minutes
1164Total Calories (Sedentary)
Duration CaloriesExerciseMets
Thu 03-02-2017
conditioning, resistance training, weight lifting,6.090
806minutes

36. walking, to work or class4.030 179minutes
sports, table tennis, ping pong4.030 179minutes
1164Total Calories (Sedentary)
Duration CaloriesExerciseMets
Fri 03-03-2017
conditioning, resistance training, weight lifting,6.090
806minutes
walking, to work or class4.030 179minutes
sports, table tennis, ping pong4.030 179minutes
1164Total Calories (Sedentary)
Summary
CaloriesDaily Average 1164
Your Daily Average put you in the Sedentary activity level, and
suggests 2789 Calories to maintain your
current weight.
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Nutrition Facts
Serving Size ( 5409 g )

37. Amount Per Serving
Calories 2604 Calories from Fat 599
% Daily Value *
Total Fat 67g 65%
Saturated Fat 19g 58%
Trans Fat 7g
Cholesterol 343mg 114%
Sodium 2464mg 107%
Total Carbohydrates 54%
Dietary Fiber 13g 29%
Sugars 92g
Protein 268g 392%
Vitamin A 283% Vitamin C 309%
Calcium 183% Iron 621%
* Percent Daily Values are based on your custom
MyPlate
The MyPlate report graphically compares the food list to the
latest USDA Dietary Guidelines (see
ChooseMyPlate.gov for more info).

38. Group Percent Amount
Dairy Intake 57 % 1.7
Dairy Recommendation 3.0
cup equivalent
cup equivalent
Protein Foods Intake 262 % 18.
Protein Foods Recommendation 7.0
oz equivalent
oz equivalent
Vegetables Intake 37 % 1.5
Vegetables 4.0
cup equivalent
cup equivalent
Fruits Intake 71 % 1.8
Fruits Recommendation 2.5
cup equivalent
cup equivalent
Grains Intake 40 % 4.0

39. Grains Recommendation 10.
oz equivalent
oz equivalent
Comparison
3200 Calorie Pattern
Make Half Your Grains Whole Vary Your Vegetables
Oils & Empty Calories
Dark Green Vegetables
Orange Vegetables
Dry Beans & Peas
Starchy Vegetables
Other Vegetables
cups weekly3.0
cups weekly2.5
cups weekly3.5
cups weekly9.0
cups weekly10.
Aim for at least 5.0 whole grains a day

40. Aim for 11.0 teaspoons of oils a day
Limit your extra fats & sugars to 648 Calories
Intake vs. Recommendation
oz equivalent is a 1 ounce estimate, rounded to consumer
friendly units. For example, an oz equivalent of
Grains is a 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.
CalsAmount Item
Wed 03-01-2017
0gal1.0 water, tap (USDA)
280cntr2.0 yogurt, greek, blueberry, nonfat (Chobani)
440scoop4.0 protein drink mix, chocolate, 100% Whey
(Optimum Nutrition)
480oz16.0 turkey, ground, raw, 7% fat (Foster Farms)
67cup2.0 broccoli florets, frozen (Birds Eye)

41. 105ea1.0 banana, fresh, medium, 7" to 7 7/8" (USDA)
104cup1.0 grapes, seedless, fresh, thompson (USDA)
8tblt2.0 vitamin & mineral, multi, Centrum Performance
(Centrum)
420indv2.0 sandwich cracker, golden toast, cheddar cheese
filled
117ea1.0 bun, hot dog, plain (USDA)
283ea1.0 bratwurst, pork, cooked (USDA)
300indv1.0 amino acids mix, unflavored, Special Dietary (L-
Emental)
2604Day Total
Thu 03-02-2017
300indv1.0 amino acids mix, unflavored, Special Dietary (L-
Emental)
283ea1.0 bratwurst, pork, cooked (USDA)
117ea1.0 bun, hot dog, plain (USDA)
420indv2.0 sandwich cracker, golden toast, cheddar cheese
filled
8tblt2.0 vitamin & mineral, multi, Centrum Performance
(Centrum)
104cup1.0 grapes, seedless, fresh, thompson (USDA)

42. 105ea1.0 banana, fresh, medium, 7" to 7 7/8" (USDA)
67cup2.0 broccoli florets, frozen (Birds Eye)
480oz16.0 turkey, ground, raw, 7% fat (Foster Farms)
440scoop4.0 protein drink mix, chocolate, 100% Whey
(Optimum Nutrition)
280cntr2.0 yogurt, greek, blueberry, nonfat (Chobani)
0gal1.0 water, tap (USDA)
2604Day Total
Fri 03-03-2017
440scoop4.0 protein drink mix, chocolate, 100% Whey
(Optimum Nutrition)
105ea1.0 banana, fresh, medium, 7" to 7 7/8" (USDA)
104cup1.0 grapes, seedless, fresh, thompson (USDA)
67cup2.0 broccoli florets, frozen (Birds Eye)
0gal1.0 water, tap (USDA)
280cntr2.0 yogurt, greek, blueberry, nonfat (Chobani)
480oz16.0 turkey, ground, raw, 7% fat (Foster Farms)
8tblt2.0 vitamin & mineral, multi, Centrum Performance
(Centrum)
283ea1.0 bratwurst, pork, cooked (USDA)

43. 117ea1.0 bun, hot dog, plain (USDA)
420indv2.0 sandwich cracker, golden toast, cheddar cheese
filled
300indv1.0 amino acids mix, unflavored, Special Dietary (L-
Emental)
2604Day Total
7811Total
217Item Average
Day Average 2604
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