BIO150 – Nutrition Unit 3 Assignment: NutritionCalc Plus Report Copyright 2022 Post University, ALL RIGHTS RESERVED Due Date: 11:59 pm EST Sunday of Unit 3 Points: 50 Overview: For this assignment, you will follow the NutritionCalc Plus Instructions document to input the information from your Food Journal assignment in Unit 2. You will analyze your report using the information from NutritionCalc. Instructions: • Using the Word document attached to this assignment, create your NutritionCalc profile. o Enter your data from the Food Journal assignment into NutritionCalc. • View and save your All Daily Reports in a PDF document. This document should include: o Recommendations. o Bar Graph Report. o Spreadsheet Report. o Macronutrient Distribution. o Calorie Assessment. o Nutrition Facts. o My Plate. o Food List Report. • Include the following information in a separate document: o Refer to your All Daily Report from NutritionCalc. On the MyPlate Report, you will see Intake vs. Recommendation. § Take a look at either the fruit or vegetable category. § Explain why underconsumption of this food group can be a concern for well-being. § Discuss how this food group functions in relation to health. § Identify and discuss two specific nutrients found in this food group. What health issues or symptoms can arise if these nutrients are missing from the diet? § Compare and contrast your intake vs. the recommendation. • How do you plan to increase your consumption if necessary? Copyright 2022 Post University, ALL RIGHTS RESERVED Requirements: • Submit a Word document in APA format for the questions. • Submit a PDF document containing all of the areas listed for the NutritionCalc Report. Be sure to read the criteria below by which your work will be evaluated before you write and again after you write. Copyright 2022 Post University, ALL RIGHTS RESERVED Evaluation Rubric for Unit 3 Assignment CRITERIA Deficient Needs Improvement Proficient Exemplary (0-25 points) (26-49 points) (50-69 points) (70-80 points) NutritionCalc Report The NutritionCalc Report is not attached or is missing most of the key components. The NutritionCalc Report is missing some of the key components. The NutritionCalc Report is missing one or two key components. The NutritionCalc Report includes all of the key components. (0-8 points) (9-14 points) (15-18 points) (19-20 points) NutritionCalc Analysis Questions The follow-up questions about the NutritionCalc report are not answered. Some of the follow-up questions about the NutritionCalc report are answered. Most of the follow-up questions about the NutritionCalc report are answered. All of the follow-up questions about the NutritionCalc report are answered. The discussion of socialization theories, such as social control and social learning, have focus ...

1. BIO150 – Nutrition
Unit 3 Assignment: NutritionCalc Plus Report
Copyright 2022 Post University, ALL RIGHTS RESERVED
Due Date: 11:59 pm EST Sunday of Unit 3
Points: 50
Overview:
For this assignment, you will follow the NutritionCalc Plus
Instructions document to input
the information from your Food Journal assignment in Unit 2.
You will analyze your
report using the information from NutritionCalc.
Instructions:
• Using the Word document attached to this assignment, create
your NutritionCalc
profile.
o Enter your data from the Food Journal assignment into
NutritionCalc.
• View and save your All Daily Reports in a PDF document.
This document should

2. include:
o Recommendations.
o Bar Graph Report.
o Spreadsheet Report.
o Macronutrient Distribution.
o Calorie Assessment.
o Nutrition Facts.
o My Plate.
o Food List Report.
• Include the following information in a separate document:
o Refer to your All Daily Report from NutritionCalc. On the
MyPlate Report, you will
see Intake vs. Recommendation.
§ Take a look at either the fruit or vegetable category.
§ Explain why underconsumption of this food group can be a
concern for
well-being.
§ Discuss how this food group functions in relation to health.
§ Identify and discuss two specific nutrients found in this food
group. What
health issues or symptoms can arise if these nutrients are
missing from
the diet?
§ Compare and contrast your intake vs. the recommendation.
• How do you plan to increase your consumption if necessary?
Copyright 2022 Post University, ALL RIGHTS RESERVED

3. Requirements:
• Submit a Word document in APA format for the questions.
• Submit a PDF document containing all of the areas listed for
the NutritionCalc
Report.
Be sure to read the criteria below by which your work will be
evaluated before
you write and again after you write.
Copyright 2022 Post University, ALL RIGHTS RESERVED
Evaluation Rubric for Unit 3 Assignment
CRITERIA Deficient Needs
Improvement
Proficient Exemplary
(0-25 points) (26-49 points) (50-69 points) (70-80 points)

4. NutritionCalc
Report
The
NutritionCalc
Report is not
attached or is
missing most
of the key
components.
The
NutritionCalc
Report is
missing some
of the key
components.
The
NutritionCalc
Report is
missing one or
two key
components.
The
NutritionCalc
Report
includes all of
the key
components.
(0-8 points) (9-14 points) (15-18 points) (19-20 points)
NutritionCalc
Analysis
Questions

5. The follow-up
questions
about the
NutritionCalc
report are not
answered.
Some of the
follow-up
questions
about the
NutritionCalc
report are
answered.
Most of the
follow-up
questions
about the
NutritionCalc
report are
answered.
All of the
follow-up
questions
about the
NutritionCalc
report are
answered.
The discussion of socialization theories, such as social control

6. and social learning, have focused on individual responsibilities
versus societal problems.
For this assignment, you will include the components listed
below.
Through a persuasive essay, present on which perspectives
(social control or social learning) best support the societal
problems approach or the individual responsibility approach.
For example, social control = societal problems, and social
learning = individual responsibility.
Discuss the policies and programs that support your selection.
Discuss the reinforcements, punishments, and discriminative
stimuli for your selected perspective.
Explain your judgments with evidence-based research.
Your paper should be a minimum of two pages in length and
include an introduction. You should also include a minimum of
four resources, and one resource can be your textbook.
All Daily Reports
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)

7. 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 Healthy Range Notes
Basic Components
Calories 2,789.0
Protein (g) 90.7 10% - 35% of Calories (adults 19-70 yrs) *~
Carbohydrates (g) 383.0 45% - 65% of Calories (adults 19-70
yrs) *
Added Sugar (g) 34.9
Dietary Fiber (g) 39.0
Fat (g) 86.8 20% - 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g) 27.9 Less than 10% of Calories +
Mono Fat (g) 31.0
Poly Fat (g) 27.9

8. 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 *

9. Magnesium (mg) 320.0 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
^ Reference Daily Intake
~ 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.
DRI GoalValueNutrient Percent 0 50 100 150
Basic Components
Calories 1,153.00 2,789.0 41 %

10. Calories from Fat 378.00 781.0 48 %
Calories from SatFat 137.00 251.0 55 %
Protein (g) 48.00 90.7 * 53 %
Protein (% Calories) 16.70 13.0 * 128 %
Carbohydrates (g) 152.00 383.0 40 %
Carbohydrates (% Calories) 52.60 55.0 96 %
Total Sugars (g) 77.40 ^
Added Sugar (g) 4.67 34.9 ~ 13 %
Dietary Fiber (g) 13.00 39.0 33 %
Soluble Fiber (g) 2.24
InSoluble Fiber (g) 2.29
Fat (g) 42.00 86.8 48 %
Fat (% Calories) 32.80 28.0 117 %
Saturated Fat (g) 15.20 27.9 ~ 55 %
Trans Fat (g) 0.41
Mono Fat (g) 8.74 31.0 28 %
Poly Fat (g) 4.24 27.9 15 %
Cholesterol (mg) 355.00 300.0 ~ 118 %

11. Water (g) 606.00 2,700.0 22 %
Vitamins
Vitamin A - RAE (mcg) 580.00 700.0 83 %
Vitamin B1 - Thiamin (mg) 0.93 1.1 84 %
Vitamin B2 - Riboflavin (mg) 1.12 1.1 102 %
Vitamin B3 - Niacin 11.10 14.0 79 %
Vitamin B6 (mg) 1.16 1.3 90 %
Vitamin B12 (mcg) 4.81 2.4 200 %
Vitamin C (mg) 78.40 75.0 105 %
Vitamin D - mcg (mcg) 4.45 15.0 30 %
Vitamin E - a-Toco (mg) 2.00 15.0 13 %
Folate - DFE (mcg) 303.00 400.0 76 %
Minerals
Calcium (mg) 879.00 1,000.0 88 %
Iron (mg) 13.50 18.0 75 %
Magnesium (mg) 128.00 320.0 40 %
Phosphorus (mg) 804.00 700.0 115 %
Potassium (mg) 1,405.00 2,600.0 54 %
Sodium (mg) 1,406.00 2,300.0 ~ 61 %

12. Zinc (mg) 9.58 8.0 120 %
Other
Omega-3 (g) 0.48 +
Omega-6 (g) 3.74 +
Alcohol (g) 0.00
Caffeine (mg) 1.20
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.

13. ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) cup0.5 163.9 108.7 33.0 11.0
Snack milk, whole, 3.25%, with vitamin cup1 148.8 71.4 41.0
7.7
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
yogurt, vanilla, 11g protein, cup1 208.2 27.6 17.8 12.1
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
pineapple, canned, chunks, in cup0.5 74.7 0.9 0.1 0.5
mango, fresh, pieces (USDA) cup0.5 49.5 2.8 0.7 0.7
pizza, cheese, cooked, from slice1 404.7 166.9 58.1 15.6
mixed fruit, Superfruit, in indv cup1 100.0 0.0 0.0 1.0
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
Day Total -- 1534.1 501.6 185.3 70.4
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat cup1 249.9 23.8 15.4
10.7
Snack hot cocoa mix, rich chocolate indv pkt1 80.0 27.0 18.0
0.6

14. cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
water, tap (USDA) fl-oz8 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) cup1 82.5 1.8 0.1 0.9
pizza, pan, cheese, medium, 12" slice1 280.0 113.0 46.7 11.7
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
salad dressing, buttermilk ranch Tbs2 110.0 99.0 18.0 0.0
Day Total -- 1047.2 334.8 117.4 36.5
Sun 03-
13-2022
Snack yogurt, french vanilla, Original cntr1 150.0 18.0 13.5 6.0
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
english muffin, plain, enriched ea1 133.9 9.2 1.3 4.4
apple, fresh, sliced (USDA: cup0.5 28.3 0.8 0.1 0.1
milk, whole, 3.25%, with vitamin cup1 148.8 71.4 41.0 7.7
watermelon, fresh, diced (USDA) cup0.5 22.8 1.0 0.1 0.5
meatballs, beef (FNDDS) ea3 168.0 80.8 29.9 14.7
cucumber, fresh, with skin, cup0.5 7.8 0.5 0.2 0.3
salad dressing, buttermilk ranch Tbs2 110.0 99.0 18.0 0.0
tomatoes, cherry, red, fresh, ea1 3.1 0.3 0.0 0.1

15. Day Total -- 878.1 298.1 107.9 37.2
Average Day Total -- 1153.1 378.1 136.9 48.0
ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S
(g) Fib-I (g)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 1.8 1.5 0.0 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 11.7 11.7 0.0 0.0 0.0
0.0
salad, tossed garden, express 14.2 4.9
yogurt, vanilla, 11g protein, 33.8 33.8 0.0 0.0 0.0
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
pineapple, canned, chunks, in 19.5 18.0 1.0 0.2 0.7
mango, fresh, pieces (USDA) 12.4 11.1 0.0 1.3 0.7 0.5
pizza, cheese, cooked, from 43.8 5.4 3.3
ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S
(g) Fib-I (g)
Fri 03-11-
2022
Snack mixed fruit, Superfruit, in 24.0 20.0 2.0
salad, tossed garden, express 14.2 4.9

16. Day Total 195.9 102.7 0.0 20.0 2.7 2.2
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 46.7 46.7 0.0 0.0 0.0
Snack hot cocoa mix, rich chocolate 15.0 12.0 0.8
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 21.6 16.3 0.0 2.3
pizza, pan, cheese, medium, 12" 29.9 3.2 1.7
salad, tossed garden, express 14.2 4.9
salad dressing, buttermilk ranch 2.0 2.0 0.0 0.0 0.0
Day Total 149.9 81.4 0.0 12.3 1.7 0.9
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 27.0 20.0 14.0
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
english muffin, plain, enriched 26.2 1.5 0.4 1.1
apple, fresh, sliced (USDA: 7.5 5.7 0.0 1.3 0.1 1.2
milk, whole, 3.25%, with vitamin 11.7 11.7 0.0 0.0 0.0 0.0
watermelon, fresh, diced (USDA) 5.7 4.7 0.0 0.3 0.1 0.2

17. meatballs, beef (FNDDS) 6.0 1.6 0.0 0.3
cucumber, fresh, with skin, 1.9 0.9 0.0 0.3 0.0 0.2
salad dressing, buttermilk ranch 2.0 2.0 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.7 0.4 0.0 0.2
Day Total 109.3 48.2 14.0 6.6 2.4 3.7
Average Day Total 151.7 77.4 4.7 13.0 2.2 2.3
ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g)
Chol (mg)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 12.1 3.7 0.7 4.9 2.7 304.7
Snack milk, whole, 3.25%, with vitamin 7.9 4.6 0.2 2.0 0.5 24.4
salad, tossed garden, express 5.9 1.7 185.3
yogurt, vanilla, 11g protein, 3.1 2.0 0.8 0.1 12.2
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
pineapple, canned, chunks, in 0.1 0.0 0.0 0.0 0.0 0.0
mango, fresh, pieces (USDA) 0.3 0.1 0.0 0.1 0.1 0.0
pizza, cheese, cooked, from 18.5 6.5 6.4 2.9 21.1
mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 0.0 0.0

18. salad, tossed garden, express 5.9 1.7 185.3
Day Total 55.7 20.6 0.9 14.9 6.9 733.0
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 2.6 1.7 0.7 0.1 9.8
Snack hot cocoa mix, rich chocolate 3.0 2.0 0.1 0.0
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.2 0.0 0.0 0.0 0.1 0.0
pizza, pan, cheese, medium, 12" 12.6 5.2 3.2 2.8 21.0
salad, tossed garden, express 5.9 1.7 185.3
ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g)
Chol (mg)
Sat 03-
12-2022
Snack salad dressing, buttermilk ranch 11.0 2.0 10.0
Day Total 37.2 13.0 0.1 4.6 3.6 226.1
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 2.0 1.5 0.0 10.0

19. cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
english muffin, plain, enriched 1.0 0.1 0.2 0.5 0.0
apple, fresh, sliced (USDA: 0.1 0.0 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 7.9 4.6 0.2 2.0 0.5 24.4
watermelon, fresh, diced (USDA) 0.1 0.0 0.0 0.0 0.0 0.0
meatballs, beef (FNDDS) 9.0 3.3 3.8 0.5 62.2
cucumber, fresh, with skin, 0.1 0.0 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 11.0 2.0 10.0
tomatoes, cherry, red, fresh, 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 33.1 12.0 0.2 6.7 2.3 106.6
Average Day Total 42.0 15.2 0.4 8.7 4.2 355.2
ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg)
B6 (mg)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 84.0 177.1 0.0 0.4 0.1 0.1
Snack milk, whole, 3.25%, with vitamin 215.0 112.2 0.1 0.4 0.2
0.1
salad, tossed garden, express
yogurt, vanilla, 11g protein, 193.6 29.8 0.1 0.5 0.3 0.1

20. cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
pineapple, canned, chunks, in 104.0 2.4 0.1 0.0 0.4 0.1
mango, fresh, pieces (USDA) 68.9 44.6 0.0 0.0 0.6 0.1
pizza, cheese, cooked, from 69.9 99.7 0.3 0.4 3.3 0.1
mixed fruit, Superfruit, in 15.0
salad, tossed garden, express
Day Total 736.8 758.0 1.1 1.8 10.7 1.3
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 182.5 24.9 0.1 0.4
0.2 0.1
Snack hot cocoa mix, rich chocolate 0.7
cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
water, tap (USDA) 236.6 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 141.9 4.8 0.1 0.1 0.8 0.2
pizza, pan, cheese, medium, 12" 43.4 73.0 0.2 0.3 3.9 0.1
salad, tossed garden, express
salad dressing, buttermilk ranch 0.0
Day Total 606.5 379.9 0.8 0.8 10.8 1.1
Sun 03-

21. 13-2022
Snack yogurt, french vanilla, Original 170.0
cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
english muffin, plain, enriched 24.0 0.0 0.3 0.2 2.2 0.0
apple, fresh, sliced (USDA: 46.6 1.5 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 215.0 112.2 0.1 0.4 0.2 0.1
watermelon, fresh, diced (USDA) 69.5 21.6 0.0 0.0 0.1 0.0
meatballs, beef (FNDDS) 52.7 10.1 0.1 0.2 3.1 0.2
cucumber, fresh, with skin, 49.5 2.7 0.0 0.0 0.1 0.0
salad dressing, buttermilk ranch 0.0
ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg)
B6 (mg)
Sun 03-
13-2022
Snack tomatoes, cherry, red, fresh, 16.1 7.1 0.0 0.0 0.1 0.0
Day Total 474.9 602.4 0.9 0.8 11.8 1.1
Average Day Total 606.1 580.1 0.9 1.1 11.1 1.2
ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola
(mcg) Calc (mg)

22. Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 0.8 0.0 2.0 1.3 39.6 72.6
Snack milk, whole, 3.25%, with vitamin 1.1 0.0 3.2 0.2 12.2
275.7
salad, tossed garden, express
yogurt, vanilla, 11g protein, 1.3 2.0 0.0 0.0 26.9 418.9
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
pineapple, canned, chunks, in 0.0 11.8 0.0 0.0 6.2 17.4
mango, fresh, pieces (USDA) 0.0 30.0 0.0 0.7 35.5 9.1
pizza, cheese, cooked, from 1.2 1.8 0.0 1.5 57.4 270.3
mixed fruit, Superfruit, in 78.0 20.0
salad, tossed garden, express
Day Total 6.3 129.7 6.1 3.9 377.8 1196.3
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 1.2 1.7 0.0 0.0 22.1
372.4
Snack hot cocoa mix, rich chocolate 0.0 20.0
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3

23. water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 7.1
pineapple, fresh, chunks (USDA) 0.0 78.9 0.0 0.0 29.7 21.4
pizza, pan, cheese, medium, 12" 0.6 0.0 1.1 208.0
salad, tossed garden, express
salad dressing, buttermilk ranch 0.0 0.0
Day Total 3.7 86.6 1.0 1.3 251.7 741.2
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 2.1 210.0
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
english muffin, plain, enriched 0.0 0.0 42.2 29.6
apple, fresh, sliced (USDA: 0.0 2.5 0.0 0.1 1.6 3.3
milk, whole, 3.25%, with vitamin 1.1 0.0 3.2 0.2 12.2 275.7
watermelon, fresh, diced (USDA) 0.0 6.2 0.0 0.0 2.3 5.3
meatballs, beef (FNDDS) 1.4 0.5 0.1 0.1 16.0 54.6
cucumber, fresh, with skin, 0.0 1.5 0.0 0.0 3.6 8.3
salad dressing, buttermilk ranch 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 2.3 0.0 0.1 2.5 1.7
Day Total 4.4 19.0 6.3 0.7 280.4 700.9

24. Average Day Total 4.8 78.4 4.5 2.0 303.3 879.5
ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod
(mg) Zinc (mg)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 1.4 12.1 181.5 145.2 159.5
1.1
Snack milk, whole, 3.25%, with vitamin 0.1 24.4 205.0 322.1
104.9 0.9
salad, tossed garden, express 114.8
yogurt, vanilla, 11g protein, 0.2 39.2 330.8 536.5 161.7 2.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
pineapple, canned, chunks, in 0.3 17.4 7.5 151.9 1.2 0.1
ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod
(mg) Zinc (mg)
Fri 03-11-
2022
Snack mango, fresh, pieces (USDA) 0.1 8.2 11.6 138.6 0.8 0.1
pizza, cheese, cooked, from 3.4 34.7 270.3 229.5 675.0 2.0
mixed fruit, Superfruit, in 0.4 170.0 10.0
salad, tossed garden, express 114.8

25. Day Total 15.2 168.0 1141.2 1873.3 1481.9 11.0
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.2 36.8 291.6 477.8
142.1 1.8
Snack hot cocoa mix, rich chocolate 0.4 0.0 170.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
water, tap (USDA) 0.0 2.4 0.0 0.0 9.5 0.0
pineapple, fresh, chunks (USDA) 0.5 19.8 13.2 179.8 1.6 0.2
pizza, pan, cheese, medium, 12" 1.9 21.0 241.0 168.0 624.0 1.6
salad, tossed garden, express 114.8
salad dressing, buttermilk ranch 0.0 290.0
Day Total 12.2 111.8 680.4 1005.1 1491.2 8.3
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 0.0 270.0 90.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
english muffin, plain, enriched 1.4 12.0 75.8 74.7 264.5 0.4
apple, fresh, sliced (USDA: 0.1 2.7 6.0 58.3 0.5 0.0
milk, whole, 3.25%, with vitamin 0.1 24.4 205.0 322.1 104.9
0.9

26. watermelon, fresh, diced (USDA) 0.2 7.6 8.4 85.1 0.8 0.1
meatballs, beef (FNDDS) 1.7 16.0 142.8 230.2 352.8 3.2
cucumber, fresh, with skin, 0.1 6.8 12.5 76.4 1.0 0.1
salad dressing, buttermilk ranch 0.0 290.0
tomatoes, cherry, red, fresh, 0.0 1.9 4.1 40.3 0.8 0.0
Day Total 13.0 103.2 589.2 1336.6 1244.6 9.4
Average Day Total 13.5 127.7 803.6 1405.0 1405.9 9.6
ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt
(cup) MyDry (cup)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 0.2 2.4 0.0 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 0.2 0.3 0.0 0.0 0.0 0.9
salad, tossed garden, express 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.1 0.0 0.0 0.0 1.4
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
pineapple, canned, chunks, in 0.0 0.0 0.0 0.0 0.5 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 0.5 0.0
pizza, cheese, cooked, from 0.3 2.6 0.0 0.0 0.0 0.9

27. mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 1.0 0.0
salad, tossed garden, express 0.0 0.0 0.0 0.0
Day Total 0.8 6.0 0.0 0.0 2.0 3.2
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.1 0.0 0.0 0.0
1.2
Snack hot cocoa mix, rich chocolate 0.0 3.6 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 0.0 1.0 0.0
pizza, pan, cheese, medium, 12" 0.3 2.4 0.0 0.0 0.0 0.7
ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt
(cup) MyDry (cup)
Sat 03-
12-2022
Snack salad, tossed garden, express 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0
Day Total 0.4 3.2 0.0 3.6 1.0 1.9
Sun 03-
13-2022

28. Snack yogurt, french vanilla, Original 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
english muffin, plain, enriched 0.0 0.5 0.0 0.0 0.0 0.0
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 0.5 0.0
milk, whole, 3.25%, with vitamin 0.2 0.3 0.0 0.0 0.0 0.9
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.0 0.5 0.0
meatballs, beef (FNDDS) 0.0 0.5 0.0 0.0 0.0 0.1
cucumber, fresh, with skin, 0.0 0.0 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 0.3 2.0 0.0 0.0 1.0 1.0
Average Day Total 0.5 3.7 0.0 1.2 1.3 2.0
ItemDay Meal MyGrn (oz
eq)
MyVeg
(cup)
MyProt (oz
eq)
XxFruit XxOCarb XxStarch

29. Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 0.0 0.0 2.2 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 0.0 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.0 0.0 0.0 2.3 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
pineapple, canned, chunks, in 0.0 0.0 0.0 1.3 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.8 0.0 0.0
pizza, cheese, cooked, from 2.6 0.0 0.0 0.0 0.0 2.9
mixed fruit, Superfruit, in 0.0 0.0 0.0 1.6 0.0 0.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
Day Total 3.9 1.9 2.2 3.7 2.3 4.3
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.0 0.0 0.0 3.1
0.0
Snack hot cocoa mix, rich chocolate 0.0 0.0 0.0 0.0 1.0 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
water, tap (USDA) 0.0 0.0 0.0

30. pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 1.4 0.0 0.0
pizza, pan, cheese, medium, 12" 1.8 0.0 0.0 0.0 0.0 2.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0 0.0
Day Total 3.0 0.9 0.0 1.4 4.1 3.4
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 0.0 1.8 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
english muffin, plain, enriched 1.6 0.0 0.0 0.0 0.0 1.7
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.5 0.0 0.0
milk, whole, 3.25%, with vitamin 0.0 0.0 0.0 0.0 0.0 0.0
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.4 0.0 0.0
meatballs, beef (FNDDS) 0.3 0.1 1.6
cucumber, fresh, with skin, 0.0 0.5 0.0 0.0 0.0 0.0
ItemDay Meal MyGrn (oz
eq)
MyVeg
(cup)

31. MyProt (oz
eq)
XxFruit XxOCarb XxStarch
Sun 03-
13-2022
Snack salad dressing, buttermilk ranch 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 0.1 0.0 0.0 0.0 0.0
Day Total 3.1 0.6 1.6 0.9 1.8 3.1
Average Day Total 3.3 1.2 1.3 2.0 2.7 3.6
ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 0.0 1.8 0.0 0.0 1.6
Snack milk, whole, 3.25%, with vitamin 0.0 1.2 0.0 1.0 0.0
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.6 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
pineapple, canned, chunks, in 0.0 0.0 0.0 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 0.0
pizza, cheese, cooked, from 0.0 3.3 0.0 0.0 1.0

32. mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
Day Total 5.7 9.4 0.0 1.0 2.6
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.5 0.0 0.0 0.0
Snack hot cocoa mix, rich chocolate 0.0 0.6 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
water, tap (USDA)
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 0.0 0.0
pizza, pan, cheese, medium, 12" 0.0 2.2 0.0 0.0 0.8
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 2.2 0.0 0.0 0.0
Day Total 2.8 6.8 0.0 0.0 0.8
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 0.0 0.4 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
english muffin, plain, enriched 0.0 0.0 0.0 0.0 0.0
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 0.0

33. milk, whole, 3.25%, with vitamin 0.0 1.2 0.0 1.0 0.0
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.0 0.0
meatballs, beef (FNDDS)
cucumber, fresh, with skin, 0.4 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 2.2 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.1 0.0 0.0 0.0 0.0
Day Total 0.5 3.9 0.0 1.0 0.0
Average Day Total 3.0 6.7 0.0 0.7 1.1
^ 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
Protein 16 %
Carbohydrates 52 %

34. Fat (Total) 32 %
Alcohol 0 %
188
594
370
0
Total 1153
48.0
151.7
42.0
0.0
Saturated Fat 137 15.2 12%
Mono Fat 79 8.7 7%
Poly Fat 38 4.2 3%
Trans Fat 4 0.4 0%
*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

35. P:S ( Poly Fat / Saturated Fat ) 0.28 : 1
Potassium : Sodium 1.00 : 1
Calcium : Phosphorus 1.09 : 1
CSI ( Cholesterol / Saturated Fat ) 33.12
Source of Fat (approx.) Fat (g) Percent
Saturated Fat 36 %
Mono Fat 21 %
Poly Fat 10 %
Trans Fat 1 %
15.2
8.7
4.2
0.4
Total (g) 42.0
*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 3.59

36. Other Carbs 2.72
Lean Meat 1.12
Alcohol 0.00
Fruit 2.02
Vegetables 3.00
Fat 6.69
NonFatMilk 0.65
Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
2789Calories to maintain current weight
0Calorie adjustment for weight change of 0 lb (per week)
2789Goal Calories
Average Daily Intake & Expenditures
1153Average Intake
2421Average Expenditure
Calories For The Day

37. Below GoalTotal Calories
Goal AssessmentIntake
2789 1153
Fat (20-35% Calories) Below Goal558 to 976 370
Below GoalCarbohydrates (45-65% Calories) 1255 to 1813 594
Added Sugar (<10% Calories) In Range0 to 279 19
Protein (10-35% Calories) Below Goal279 to 976 188
Activity Summary
List of the Activities performed, their METs, duration and
Calories burned.
Daily Activity Details
Profile Calorie Goal: 2789
Summary
CaloriesDaily Average 0
Your Daily Average put you in the Sedentary activity level, and
suggests 2421 Calories to maintain your
current weight.
Nutrition Facts
Formats the analysis as a Nutrition Facts label.

38. Nutrition Facts
Serving Size ( 1024 g )
Amount per serving
Calories 1153
% Daily Value *
Total Fat 42g 48%
Saturated Fat 15g 55%
Fat 0g
Cholesterol 355mg 118%
Sodium 1406mg 61%
Total Carbohydrates 152g 40%
Dietary Fiber 13g 33%
Total Sugars 77g
Protein 48g 53%
Potassium 1405mg
Vitamin D 4mcg
Calcium 879mg
Iron 13mg
* The % Daily Value tells you how much a nutrient in a

39. serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.
Trans
30%
88%
75%
54%
Added Sugar 0g
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).
Group Percent Amount
Dairy Intake 67 % 2.0
Dairy Recommendation 3.0
cup equivalent
cup equivalent
Protein Foods Intake 18 % 1.3
Protein Foods Recommendation 7.0

40. oz equivalent
oz equivalent
Vegetables Intake 33 % 1.2
Vegetables Recommendation 3.5
cup equivalent
cup equivalent
Fruits Intake 53 % 1.3
Fruits Recommendation 2.5
cup equivalent
cup equivalent
Grains Intake 33 % 3.3
Grains Recommendation 10.
oz equivalent
oz equivalent
Comparison
2800 Calorie Pattern
Make Half Your Grains Whole Vary Your Vegetables
Oils & Empty Calories

41. Dark Green Vegetables
Orange Vegetables
Dry Beans & Peas
Starchy Vegetables
Other Vegetables
cups weekly3.0
cups weekly2.5
cups weekly3.5
cups weekly7.0
cups weekly8.5
Aim for at least 5.0 oz equivalents whole grains a
day
Aim for 8.0 teaspoons of oils a day
Limit your extra fats & sugars to 426 Calories a
Intake vs. Recommendation
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.
*

42. *
Food List Report
The Food List report displays a simple list of foods that you
have entered, along with their calorie values.
CalsAmount Item
Fri 03-11-2022
149cup1.0 milk, whole, 3.25%, with vitamin D (USDA)
139ea1.0 salad, tossed garden, express (Aramark)
164cup0.5 scrambled eggs (USDA)
208cup1.0 yogurt, vanilla, 11g protein, lowfat (USDA)
105cup1.0 cereal, Cheerios (USDA: General Mills)
75cup0.5 pineapple, canned, chunks, in juice (USDA)
50cup0.5 mango, fresh, pieces (USDA)
405slice1.0 pizza, cheese, cooked, from frozen, 15.1 oz (USDA)
100indv1.0 mixed fruit, Superfruit, in mango & passion juice,
chunks (Del Monte)
139ea1.0 salad, tossed garden, express (Aramark)
1534Day Total
Sat 03-12-2022

43. 250cup1.0 yogurt, fruit, 10g protein, lowfat (USDA)
80indv1.0 hot cocoa mix, rich chocolate (USDA: Nestle)
105cup1.0 cereal, Cheerios (USDA: General Mills)
0fl-oz8.0 water, tap (USDA)
82cup1.0 pineapple, fresh, chunks (USDA)
280slice1.0 pizza, pan, cheese, medium, 12" (USDA: Pizza Hut)
139ea1.0 salad, tossed garden, express (Aramark)
110Tbs2.0 salad dressing, buttermilk ranch (Kraft)
1047Day Total
Sun 03-13-2022
150cntr1.0 yogurt, french vanilla, Original (Yoplait)
105cup1.0 cereal, Cheerios (USDA: General Mills)
134ea1.0 english muffin, plain, enriched (USDA)
28cup0.5 apple, fresh, sliced (USDA: Commodi ty)
149cup1.0 milk, whole, 3.25%, with vitamin D (USDA)
23cup0.5 watermelon, fresh, diced (USDA)
168ea3.0 meatballs, beef (FNDDS)
8cup0.5 cucumber, fresh, with skin, sliced (USDA)
110Tbs2.0 salad dressing, buttermilk ranch (Kraft)

44. 3ea1.0 tomatoes, cherry, red, fresh, year round average (USDA)
878Day Total
3459Total
124Item Average
Day Average 1153
3/28/22 12:40 AM Page 18 of 18
Bar Graph Report
The Bar Graph Report displays graphically the amount of the
nutrient consumed and compares that to the
dietary intake recommendations.
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.

45. Best not to exceed 2 lbs per week.
DRI GoalValueNutrient Percent 0 50 100 150
Basic Components
Calories 1,153.00 2,789.0 41 %
Calories from Fat 378.00 781.0 48 %
Calories from SatFat 137.00 251.0 55 %
Protein (g) 48.00 90.7 * 53 %
Protein (% Calories) 16.70 13.0 * 128 %
Carbohydrates (g) 152.00 383.0 40 %
Carbohydrates (% Calories) 52.60 55.0 96 %
Total Sugars (g) 77.40 ^
Added Sugar (g) 4.67 34.9 ~ 13 %
Dietary Fiber (g) 13.00 39.0 33 %
Soluble Fiber (g) 2.24
InSoluble Fiber (g) 2.29
Fat (g) 42.00 86.8 48 %
Fat (% Calories) 32.80 28.0 117 %
Saturated Fat (g) 15.20 27.9 ~ 55 %

46. Trans Fat (g) 0.41
Mono Fat (g) 8.74 31.0 28 %
Poly Fat (g) 4.24 27.9 15 %
Cholesterol (mg) 355.00 300.0 ~ 118 %
Water (g) 606.00 2,700.0 22 %
Vitamins
Vitamin A - RAE (mcg) 580.00 700.0 83 %
Vitamin B1 - Thiamin (mg) 0.93 1.1 84 %
Vitamin B2 - Riboflavin (mg) 1.12 1.1 102 %
Vitamin B3 - Niacin 11.10 14.0 79 %
Vitamin B6 (mg) 1.16 1.3 90 %
Vitamin B12 (mcg) 4.81 2.4 200 %
Vitamin C (mg) 78.40 75.0 105 %
Vitamin D - mcg (mcg) 4.45 15.0 30 %
Vitamin E - a-Toco (mg) 2.00 15.0 13 %
Folate - DFE (mcg) 303.00 400.0 76 %
Minerals
Calcium (mg) 879.00 1,000.0 88 %

47. Iron (mg) 13.50 18.0 75 %
Magnesium (mg) 128.00 320.0 40 %
Phosphorus (mg) 804.00 700.0 115 %
Potassium (mg) 1,405.00 2,600.0 54 %
Sodium (mg) 1,406.00 2,300.0 ~ 61 %
Zinc (mg) 9.58 8.0 120 %
Other
Omega-3 (g) 0.48 +
Omega-6 (g) 3.74 +
Alcohol (g) 0.00
Caffeine (mg) 1.20
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.

48. 3/28/22 12:30 AM Page 2 of 2
MyPlate
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
The MyPlate Food Guide report displays graphically how close
the foodlist compares to the lastest USDA Dietary
Guidelines (see MyPlate.gov for more info).
Group Percent Amount
Dairy Intake 67 % 2.0

49. Dairy Recommendation 3.0
cup equivalent
cup equivalent
Protein Foods Intake 18 % 1.3
Protein Foods Recommendation 7.0
oz equivalent
oz equivalent
Vegetables Intake 33 % 1.2
Vegetables Recommendation 3.5
cup equivalent
cup equivalent
Fruits Intake 53 % 1.3
Fruits Recommendation 2.5
cup equivalent
cup equivalent
Grains Intake 33 % 3.3
Grains Recommendation 10.
oz equivalent

50. oz equivalent
Comparison
2800 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 weekly7.0
cups weekly8.5
Aim for at least 5.0 oz equivalents whole grains a
day
Aim for 8.0 teaspoons of oils a day
Limit your extra fats & sugars to 426 Calories a

51. Intake vs. Recommendation
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.
*
*
3/28/22 12:38 AM Page 2 of 2
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients
are displayed horizontally, with totals at the
bottom of the list.
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)

52. Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) cup0.5 163.9 108.7 33.0 11.0
Snack milk, whole, 3.25%, with vitamin cup1 148.8 71.4 41.0
7.7
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
yogurt, vanilla, 11g protein, cup1 208.2 27.6 17.8 12.1
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
pineapple, canned, chunks, in cup0.5 74.7 0.9 0.1 0.5
mango, fresh, pieces (USDA) cup0.5 49.5 2.8 0.7 0.7
pizza, cheese, cooked, from slice1 404.7 166.9 58.1 15.6
mixed fruit, Superfruit, in indv cup1 100.0 0.0 0.0 1.0
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
Day Total -- 1534.1 501.6 185.3 70.4
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat cup1 249.9 23.8 15.4
10.7

53. Snack hot cocoa mix, rich chocolate indv pkt1 80.0 27.0 18.0
0.6
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
water, tap (USDA) fl-oz8 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) cup1 82.5 1.8 0.1 0.9
pizza, pan, cheese, medium, 12" slice1 280.0 113.0 46.7 11.7
salad, tossed garden, express ea1 139.5 53.2 15.5 9.2
salad dressing, buttermilk ranch Tbs2 110.0 99.0 18.0 0.0
Day Total -- 1047.2 334.8 117.4 36.5
Sun 03-
13-2022
Snack yogurt, french vanilla, Original cntr1 150.0 18.0 13.5 6.0
cereal, Cheerios (USDA: General cup1 105.3 17.0 3.8 3.4
english muffin, plain, enriched ea1 133.9 9.2 1.3 4.4
apple, fresh, sliced (USDA: cup0.5 28.3 0.8 0.1 0.1
milk, whole, 3.25%, with vitamin cup1 148.8 71.4 41.0 7.7
watermelon, fresh, diced (USDA) cup0.5 22.8 1.0 0.1 0.5
meatballs, beef (FNDDS) ea3 168.0 80.8 29.9 14.7
cucumber, fresh, with skin, cup0.5 7.8 0.5 0.2 0.3

54. salad dressing, buttermilk ranch Tbs2 110.0 99.0 18.0 0.0
tomatoes, cherry, red, fresh, ea1 3.1 0.3 0.0 0.1
Day Total -- 878.1 298.1 107.9 37.2
Average Day Total -- 1153.1 378.1 136.9 48.0
ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S
(g) Fib-I (g)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 1.8 1.5 0.0 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 11.7 11.7 0.0 0.0 0.0
0.0
salad, tossed garden, express 14.2 4.9
yogurt, vanilla, 11g protein, 33.8 33.8 0.0 0.0 0.0
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
pineapple, canned, chunks, in 19.5 18.0 1.0 0.2 0.7
mango, fresh, pieces (USDA) 12.4 11.1 0.0 1.3 0.7 0.5
pizza, cheese, cooked, from 43.8 5.4 3.3
mixed fruit, Superfruit, in 24.0 20.0 2.0
salad, tossed garden, express 14.2 4.9

55. Day Total 195.9 102.7 0.0 20.0 2.7 2.2
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 46.7 46.7 0.0 0.0 0.0
Snack hot cocoa mix, rich chocolate 15.0 12.0 0.8
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 21.6 16.3 0.0 2.3
pizza, pan, cheese, medium, 12" 29.9 3.2 1.7
salad, tossed garden, express 14.2 4.9
salad dressing, buttermilk ranch 2.0 2.0 0.0 0.0 0.0
Day Total 149.9 81.4 0.0 12.3 1.7 0.9
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 27.0 20.0 14.0
cereal, Cheerios (USDA: General 20.5 1.2 2.6 1.7 0.9
english muffin, plain, enriched 26.2 1.5 0.4 1.1
apple, fresh, sliced (USDA: 7.5 5.7 0.0 1.3 0.1 1.2
milk, whole, 3.25%, with vitamin 11.7 11.7 0.0 0.0 0.0 0.0
watermelon, fresh, diced (USDA) 5.7 4.7 0.0 0.3 0.1 0.2

56. meatballs, beef (FNDDS) 6.0 1.6 0.0 0.3
cucumber, fresh, with skin, 1.9 0.9 0.0 0.3 0.0 0.2
salad dressing, buttermilk ranch 2.0 2.0 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.7 0.4 0.0 0.2
Day Total 109.3 48.2 14.0 6.6 2.4 3.7
Average Day Total 151.7 77.4 4.7 13.0 2.2 2.3
ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g)
Chol (mg)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 12.1 3.7 0.7 4.9 2.7 304.7
Snack milk, whole, 3.25%, with vitamin 7.9 4.6 0.2 2.0 0.5 24.4
salad, tossed garden, express 5.9 1.7 185.3
yogurt, vanilla, 11g protein, 3.1 2.0 0.8 0.1 12.2
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
pineapple, canned, chunks, in 0.1 0.0 0.0 0.0 0.0 0.0
mango, fresh, pieces (USDA) 0.3 0.1 0.0 0.1 0.1 0.0
pizza, cheese, cooked, from 18.5 6.5 6.4 2.9 21.1
mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 5.9 1.7 185.3

57. Day Total 55.7 20.6 0.9 14.9 6.9 733.0
ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g)
Chol (mg)
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 2.6 1.7 0.7 0.1 9.8
Snack hot cocoa mix, rich chocolate 3.0 2.0 0.1 0.0
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.2 0.0 0.0 0.0 0.1 0.0
pizza, pan, cheese, medium, 12" 12.6 5.2 3.2 2.8 21.0
salad, tossed garden, express 5.9 1.7 185.3
salad dressing, buttermilk ranch 11.0 2.0 10.0
Day Total 37.2 13.0 0.1 4.6 3.6 226.1
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 2.0 1.5 0.0 10.0
cereal, Cheerios (USDA: General 1.9 0.4 0.0 0.7 0.7 0.0
english muffin, plain, enriched 1.0 0.1 0.2 0.5 0.0

58. apple, fresh, sliced (USDA: 0.1 0.0 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 7.9 4.6 0.2 2.0 0.5 24.4
watermelon, fresh, diced (USDA) 0.1 0.0 0.0 0.0 0.0 0.0
meatballs, beef (FNDDS) 9.0 3.3 3.8 0.5 62.2
cucumber, fresh, with skin, 0.1 0.0 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 11.0 2.0 10.0
tomatoes, cherry, red, fresh, 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 33.1 12.0 0.2 6.7 2.3 106.6
Average Day Total 42.0 15.2 0.4 8.7 4.2 355.2
ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg)
B6 (mg)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 84.0 177.1 0.0 0.4 0.1 0.1
Snack milk, whole, 3.25%, with vitamin 215.0 112.2 0.1 0.4 0.2
0.1
salad, tossed garden, express
yogurt, vanilla, 11g protein, 193.6 29.8 0.1 0.5 0.3 0.1
cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
pineapple, canned, chunks, in 104.0 2.4 0.1 0.0 0.4 0.1

59. mango, fresh, pieces (USDA) 68.9 44.6 0.0 0.0 0.6 0.1
pizza, cheese, cooked, from 69.9 99.7 0.3 0.4 3.3 0.1
mixed fruit, Superfruit, in 15.0
salad, tossed garden, express
Day Total 736.8 758.0 1.1 1.8 10.7 1.3
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 182.5 24.9 0.1 0.4
0.2 0.1
Snack hot cocoa mix, rich chocolate 0.7
cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
water, tap (USDA) 236.6 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 141.9 4.8 0.1 0.1 0.8 0.2
pizza, pan, cheese, medium, 12" 43.4 73.0 0.2 0.3 3.9 0.1
salad, tossed garden, express
salad dressing, buttermilk ranch 0.0
Day Total 606.5 379.9 0.8 0.8 10.8 1.1
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 170.0

60. cereal, Cheerios (USDA: General 1.4 277.2 0.4 0.0 5.9 0.7
ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg)
B6 (mg)
Sun 03-
13-2022
Snack english muffin, plain, enriched 24.0 0.0 0.3 0.2 2.2 0.0
apple, fresh, sliced (USDA: 46.6 1.5 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 215.0 112.2 0.1 0.4 0.2 0.1
watermelon, fresh, diced (USDA) 69.5 21.6 0.0 0.0 0.1 0.0
meatballs, beef (FNDDS) 52.7 10.1 0.1 0.2 3.1 0.2
cucumber, fresh, with skin, 49.5 2.7 0.0 0.0 0.1 0.0
salad dressing, buttermilk ranch 0.0
tomatoes, cherry, red, fresh, 16.1 7.1 0.0 0.0 0.1 0.0
Day Total 474.9 602.4 0.9 0.8 11.8 1.1
Average Day Total 606.1 580.1 0.9 1.1 11.1 1.2
ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola
(mcg) Calc (mg)
Fri 03-11-
2022

61. Breakfast scrambled eggs (USDA) 0.8 0.0 2.0 1.3 39.6 72.6
Snack milk, whole, 3.25%, with vitamin 1.1 0.0 3.2 0.2 12.2
275.7
salad, tossed garden, express
yogurt, vanilla, 11g protein, 1.3 2.0 0.0 0.0 26.9 418.9
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
pineapple, canned, chunks, in 0.0 11.8 0.0 0.0 6.2 17.4
mango, fresh, pieces (USDA) 0.0 30.0 0.0 0.7 35.5 9.1
pizza, cheese, cooked, from 1.2 1.8 0.0 1.5 57.4 270.3
mixed fruit, Superfruit, in 78.0 20.0
salad, tossed garden, express
Day Total 6.3 129.7 6.1 3.9 377.8 1196.3
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 1.2 1.7 0.0 0.0 22.1
372.4
Snack hot cocoa mix, rich chocolate 0.0 20.0
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 7.1
pineapple, fresh, chunks (USDA) 0.0 78.9 0.0 0.0 29.7 21.4

62. pizza, pan, cheese, medium, 12" 0.6 0.0 1.1 208.0
salad, tossed garden, express
salad dressing, buttermilk ranch 0.0 0.0
Day Total 3.7 86.6 1.0 1.3 251.7 741.2
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 2.1 210.0
cereal, Cheerios (USDA: General 1.9 6.0 1.0 0.2 199.9 112.3
english muffin, plain, enriched 0.0 0.0 42.2 29.6
apple, fresh, sliced (USDA: 0.0 2.5 0.0 0.1 1.6 3.3
milk, whole, 3.25%, with vitamin 1.1 0.0 3.2 0.2 12.2 275.7
watermelon, fresh, diced (USDA) 0.0 6.2 0.0 0.0 2.3 5.3
meatballs, beef (FNDDS) 1.4 0.5 0.1 0.1 16.0 54.6
cucumber, fresh, with skin, 0.0 1.5 0.0 0.0 3.6 8.3
salad dressing, buttermilk ranch 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 2.3 0.0 0.1 2.5 1.7
Day Total 4.4 19.0 6.3 0.7 280.4 700.9
Average Day Total 4.8 78.4 4.5 2.0 303.3 879.5

63. ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod
(mg) Zinc (mg)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 1.4 12.1 181.5 145.2 159.5
1.1
Snack milk, whole, 3.25%, with vitamin 0.1 24.4 205.0 322.1
104.9 0.9
salad, tossed garden, express 114.8
yogurt, vanilla, 11g protein, 0.2 39.2 330.8 536.5 161.7 2.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
pineapple, canned, chunks, in 0.3 17.4 7.5 151.9 1.2 0.1
mango, fresh, pieces (USDA) 0.1 8.2 11.6 138.6 0.8 0.1
pizza, cheese, cooked, from 3.4 34.7 270.3 229.5 675.0 2.0
mixed fruit, Superfruit, in 0.4 170.0 10.0
salad, tossed garden, express 114.8
Day Total 15.2 168.0 1141.2 1873.3 1481.9 11.0
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.2 36.8 291.6 477.8
142.1 1.8
Snack hot cocoa mix, rich chocolate 0.4 0.0 170.0

64. cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
water, tap (USDA) 0.0 2.4 0.0 0.0 9.5 0.0
pineapple, fresh, chunks (USDA) 0.5 19.8 13.2 179.8 1.6 0.2
pizza, pan, cheese, medium, 12" 1.9 21.0 241.0 168.0 624.0 1.6
salad, tossed garden, express 114.8
salad dressing, buttermilk ranch 0.0 290.0
Day Total 12.2 111.8 680.4 1005.1 1491.2 8.3
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 0.0 270.0 90.0
cereal, Cheerios (USDA: General 9.3 31.9 134.7 179.5 139.2 4.7
english muffin, plain, enriched 1.4 12.0 75.8 74.7 264.5 0.4
apple, fresh, sliced (USDA: 0.1 2.7 6.0 58.3 0.5 0.0
milk, whole, 3.25%, with vitamin 0.1 24.4 205.0 322.1 104.9
0.9
watermelon, fresh, diced (USDA) 0.2 7.6 8.4 85.1 0.8 0.1
meatballs, beef (FNDDS) 1.7 16.0 142.8 230.2 352.8 3.2
cucumber, fresh, with skin, 0.1 6.8 12.5 76.4 1.0 0.1
salad dressing, buttermilk ranch 0.0 290.0
tomatoes, cherry, red, fresh, 0.0 1.9 4.1 40.3 0.8 0.0

65. Day Total 13.0 103.2 589.2 1336.6 1244.6 9.4
Average Day Total 13.5 127.7 803.6 1405.0 1405.9 9.6
ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt
(cup) MyDry (cup)
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 0.2 2.4 0.0 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 0.2 0.3 0.0 0.0 0.0 0.9
salad, tossed garden, express 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.1 0.0 0.0 0.0 1.4
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
pineapple, canned, chunks, in 0.0 0.0 0.0 0.0 0.5 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 0.5 0.0
pizza, cheese, cooked, from 0.3 2.6 0.0 0.0 0.0 0.9
mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 1.0 0.0
salad, tossed garden, express 0.0 0.0 0.0 0.0
Day Total 0.8 6.0 0.0 0.0 2.0 3.2
ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt

66. (cup) MyDry (cup)
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.1 0.0 0.0 0.0
1.2
Snack hot cocoa mix, rich chocolate 0.0 3.6 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 0.0 1.0 0.0
pizza, pan, cheese, medium, 12" 0.3 2.4 0.0 0.0 0.0 0.7
salad, tossed garden, express 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0
Day Total 0.4 3.2 0.0 3.6 1.0 1.9
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.7 0.0 0.0 0.0 0.0
english muffin, plain, enriched 0.0 0.5 0.0 0.0 0.0 0.0
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 0.5 0.0
milk, whole, 3.25%, with vitamin 0.2 0.3 0.0 0.0 0.0 0.9

67. watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.0 0.5 0.0
meatballs, beef (FNDDS) 0.0 0.5 0.0 0.0 0.0 0.1
cucumber, fresh, with skin, 0.0 0.0 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 0.0 0.0 0.0 0.0 0.0
Day Total 0.3 2.0 0.0 0.0 1.0 1.0
Average Day Total 0.5 3.7 0.0 1.2 1.3 2.0
ItemDay Meal MyGrn (oz
eq)
MyVeg
(cup)
MyProt (oz
eq)
XxFruit XxOCarb XxStarch
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 0.0 0.0 2.2 0.0 0.0 0.0
Snack milk, whole, 3.25%, with vitamin 0.0 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.0 0.0 0.0 2.3 0.0

68. cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
pineapple, canned, chunks, in 0.0 0.0 0.0 1.3 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.8 0.0 0.0
pizza, cheese, cooked, from 2.6 0.0 0.0 0.0 0.0 2.9
mixed fruit, Superfruit, in 0.0 0.0 0.0 1.6 0.0 0.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
Day Total 3.9 1.9 2.2 3.7 2.3 4.3
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.0 0.0 0.0 3.1
0.0
Snack hot cocoa mix, rich chocolate 0.0 0.0 0.0 0.0 1.0 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
water, tap (USDA) 0.0 0.0 0.0
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 1.4 0.0 0.0
pizza, pan, cheese, medium, 12" 1.8 0.0 0.0 0.0 0.0 2.0
salad, tossed garden, express 0.0 0.9 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0 0.0
Day Total 3.0 0.9 0.0 1.4 4.1 3.4
Sun 03-
13-2022

69. Snack yogurt, french vanilla, Original 0.0 1.8 0.0
cereal, Cheerios (USDA: General 1.2 0.0 0.0 0.0 0.0 1.4
ItemDay Meal MyGrn (oz
eq)
MyVeg
(cup)
MyProt (oz
eq)
XxFruit XxOCarb XxStarch
Sun 03-
13-2022
Snack english muffin, plain, enriched 1.6 0.0 0.0 0.0 0.0 1.7
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.5 0.0 0.0
milk, whole, 3.25%, with vitamin 0.0 0.0 0.0 0.0 0.0 0.0
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.4 0.0 0.0
meatballs, beef (FNDDS) 0.3 0.1 1.6
cucumber, fresh, with skin, 0.0 0.5 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.0 0.1 0.0 0.0 0.0 0.0

70. Day Total 3.1 0.6 1.6 0.9 1.8 3.1
Average Day Total 3.3 1.2 1.3 2.0 2.7 3.6
ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMe at
Fri 03-11-
2022
Breakfast scrambled eggs (USDA) 0.0 1.8 0.0 0.0 1.6
Snack milk, whole, 3.25%, with vitamin 0.0 1.2 0.0 1.0 0.0
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.6 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
pineapple, canned, chunks, in 0.0 0.0 0.0 0.0 0.0
mango, fresh, pieces (USDA) 0.0 0.0 0.0 0.0 0.0
pizza, cheese, cooked, from 0.0 3.3 0.0 0.0 1.0
mixed fruit, Superfruit, in 0.0 0.0 0.0 0.0 0.0
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
Day Total 5.7 9.4 0.0 1.0 2.6
Sat 03-
12-2022
Breakfast yogurt, fruit, 10g protein, lowfat 0.0 0.5 0.0 0.0 0.0
Snack hot cocoa mix, rich chocolate 0.0 0.6 0.0 0.0 0.0

71. cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
water, tap (USDA)
pineapple, fresh, chunks (USDA) 0.0 0.0 0.0 0.0 0.0
pizza, pan, cheese, medium, 12" 0.0 2.2 0.0 0.0 0.8
salad, tossed garden, express 2.8 1.2 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 2.2 0.0 0.0 0.0
Day Total 2.8 6.8 0.0 0.0 0.8
Sun 03-
13-2022
Snack yogurt, french vanilla, Original 0.0 0.4 0.0 0.0 0.0
cereal, Cheerios (USDA: General 0.0 0.1 0.0 0.0 0.0
english muffin, plain, enriched 0.0 0.0 0.0 0.0 0.0
apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 0.0
milk, whole, 3.25%, with vitamin 0.0 1.2 0.0 1.0 0.0
watermelon, fresh, diced (USDA) 0.0 0.0 0.0 0.0 0.0
meatballs, beef (FNDDS)
cucumber, fresh, with skin, 0.4 0.0 0.0 0.0 0.0
salad dressing, buttermilk ranch 0.0 2.2 0.0 0.0 0.0
tomatoes, cherry, red, fresh, 0.1 0.0 0.0 0.0 0.0

72. Day Total 0.5 3.9 0.0 1.0 0.0
Average Day Total 3.0 6.7 0.0 0.7 1.1
^ Total Sugars includes those naturally occuring in food and
added sugars.
3/28/22 12:33 AM Page 8 of 8
Single Nutrient Report
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.

73. The Single Nutrient Report shows a sorted list of foods based
on how they contribute to the total for one nutrient.
Calories
0 25 50 75 100CalsItemAmount
pizza, cheese, cooked, from frozen,
15.1 oz (USDA)
1.00 slice 404.68 12 %
pizza, pan, cheese, medium, 12"
(USDA: Pizza Hut)
1.00 slice 280.00 8 %
yogurt, fruit, 10g protein, lowfat
(USDA)
1.00 cup 249.90 7 %
yogurt, vanilla, 11g protein, lowfat
(USDA)
1.00 cup 208.25 6 %
meatballs, beef (FNDDS)3.00 ea 168.00 5 %
scrambled eggs (USDA)0.50 cup 163.90 5 %
yogurt, french vanilla, Original
(Yoplait)
1.00 cntr 150.00 4 %
milk, whole, 3.25%, with vitamin D

74. (USDA)
1.00 cup 148.84 4 %
milk, whole, 3.25%, with vitamin D
(USDA)
1.00 cup 148.84 4 %
salad, tossed garden, express
(Aramark)
1.00 ea 139.47 4 %
salad, tossed garden, express
(Aramark)
1.00 ea 139.47 4 %
salad, tossed garden, express
(Aramark)
1.00 ea 139.47 4 %
english muffin, plain, enriched (USDA)1.00 ea 133.95 4 %
salad dressing, buttermilk ranch
(Kraft)
2.00 Tbs 110.00 3 %
salad dressing, buttermilk ranch
(Kraft)
2.00 Tbs 110.00 3 %

75. cereal, Cheerios (USDA: General
Mills)
1.00 cup 105.28 3 %
cereal, Cheerios (USDA: General
Mills)
1.00 cup 105.28 3 %
cereal, Cheerios (USDA: General
Mills)
1.00 cup 105.28 3 %
mixed fruit, Superfruit, in mango &
passion juice, chunks (Del
1.00 indv 100.00 3 %
Monte)
pineapple, fresh, chunks (USDA)1.00 cup 82.50 2 %
hot cocoa mix, rich chocolate (USDA:
Nestle)
1.00 indv 80.00 2 %
pineapple, canned, chunks, in juice
(USDA)
0.50 cup 74.70 2 %
mango, fresh, pieces (USDA)0.50 cup 49.50 1 %

76. apple, fresh, sliced (USDA:
Commodity)
0.50 cup 28.34 1 %
watermelon, fresh, diced (USDA)0.50 cup 22.80 1 %
cucumber, fresh, with skin, sliced
(USDA)
0.50 cup 7.80 0 %
tomatoes, cherry, red, fresh, year
round average (USDA)
1.00 ea 3.06 0 %
water, tap (USDA)8.00 fl-oz 0.00 0 %
3,459.31 100%Total
3/28/22 12:32 AM Page 2 of 2
Macronutrient Distribution
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active

77. BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
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
Protein 16 %
Carbohydrates 52 %
Fat (Total) 32 %
Alcohol 0 %
188
594
370
0

78. Total 1153
48.0
151.7
42.0
0.0
Saturated Fat 137 15.2 12%
Mono Fat 79 8.7 7%
Poly Fat 38 4.2 3%
Trans Fat 4 0.4 0%
*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 ) 0.28 : 1
Potassium : Sodium 1.00 : 1
Calcium : Phosphorus 1.09 : 1
CSI ( Cholesterol / Saturated Fat ) 33.12
Source of Fat (approx.) Fat (g) Percent
Saturated Fat 36 %

79. Mono Fat 21 %
Poly Fat 10 %
Trans Fat 1 %
15.2
8.7
4.2
0.4
Total (g) 42.0
*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 3.59
Other Carbs 2.72
Lean Meat 1.12
Alcohol 0.00
Fruit 2.02
Vegetables 3.00
Fat 6.69

80. NonFatMilk 0.65
3/28/22 12:34 AM Page 2 of 2
Recommendations
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
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

81. Calories 2,789.0
Protein (g) 90.7 10% - 35% of Calories (adults 19-70 yrs) *~
Carbohydrates (g) 383.0 45% - 65% of Calories (adults 19-70
yrs) *
Added Sugar (g) 34.9
Dietary Fiber (g) 39.0
Fat (g) 86.8 20% - 35% of Calories (adults 19-70 yrs) *
Saturated Fat (g) 27.9 Less than 10% of Calories +
Mono Fat (g) 31.0
Poly Fat (g) 27.9
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 *

82. 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) 320.0 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-

83. pregnant
+ Dietary Guidelines for Americans
^ Reference Daily Intake
~ Protein is not adjusted for endurance/strength athletes at an
Active or Very Active activity level.
3/28/22 12:30 AM Page 2 of 2
Calorie Assessment
A close-up picture of the Calories consumed.
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.

84. Calories to maintain current weight
2789Calories to maintain current weight
0Calorie adjustment for weight change of 0 lb (per week)
2789Goal Calories
Average Daily Intake & Expenditures
1153Average Intake
2421Average Expenditure
Calories For The Day
Below GoalTotal Calories
Goal AssessmentIntake
2789 1153
Fat (20-35% Calories) Below Goal558 to 976 370
Below GoalCarbohydrates (45-65% Calories) 1255 to 1813 594
Added Sugar (<10% Calories) In Range0 to 279 19
Protein (10-35% Calories) Below Goal279 to 976 188
3/28/22 12:35 AM Page 1 of 1
2-Day Comparison Report

85. Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Activity Level: Low Active (Strive for an Active activity level.)
BMI: 42.9 Normal is 18.5 to 25.
Weight Change: None Best not to exceed 2 lbs per week.
Day A: 2022 Mar 13 (Snack)
Day B: 2022 Mar 13 (Snack)
Compare intakes for two different days. Or compare two
different meals on the same day.
0 50 100GoalNutrient Value 150
Basic Components
Calories
878.07 31
878.07 31
%
%
Calories from Fat
298.06 38
298.06 38

86. %
%
Calories from SatFat
107.90 43
107.90 43
%
%
Protein (g)
37.24 41
37.24 41
%
%
Carbohydrates (g)
109.29 29
109.29 29
%
%
Total Sugars (g)
48.18
48.18

87. Added Sugar (g)
14.00 40
14.00 40
%
%
Dietary Fiber (g)
6.58 17
6.58 17
%
%
Soluble Fiber (g)
2.37
2.37
InSoluble Fiber (g)
3.68
3.68
Fat (g)
33.12 38
33.12 38
%

88. %
Saturated Fat (g)
11.99 43
11.99 43
%
%
Trans Fat (g)
0.24
0.24
Mono Fat (g)
6.70 22
6.70 22
%
%
Poly Fat (g)
2.27 8
2.27 8
%
%

89. Cholesterol (mg)
106.56 36
106.56 36
%
%
Water (g)
474.93 18
474.93 18
%
%
Vitamins
Vitamin A - RAE (mcg)
602.42 86
602.42 86
%
%
Vitamin B1 - Thiamin (mg)
0.86 78
0.86 78
%

90. %
Vitamin B2 - Riboflavin (mg) 0.81 74
0.81 74
%
%
Vitamin B3 - Niacin
Equivalents (mg)
11.78 84
11.78 84
%
%
Vitamin B6 (mg)
1.10 85
1.10 85
%
%
Vitamin B12 (mcg)
4.43 184
4.43 184
%

91. %
Vitamin C (mg)
19.00 25
19.00 25
%
%
Vitamin D - mcg (mcg)
6.31 42
6.31 42
%
%
Vitamin E - Alpha Tocopherol
(mg)
0.73 5
0.73 5
%
%
Folate - DFE (mcg)
280.36 70
280.36 70

92. %
%
Minerals
Calcium (mg)
700.85 70
700.85 70
%
%
Iron (mg)
12.96 72
12.96 72
%
%
Magnesium (mg)
103.20 32
103.20 32
%
%
Phosphorus (mg)
589.16 84

93. 589.16 84
%
%
Potassium (mg)
1,336.56 51
1,336.56 51
%
%
Sodium (mg)
1,244.56 54
1,244.56 54
%
%
Zinc (mg)
9.43 118
9.43 118
%
%
Other
Omega-3 (g)

94. 0.28
0.28
Omega-6 (g)
1.97
1.97
Alcohol (g)
0.00
0.00
Caffeine (mg)
0.00
0.00
MyPlate Values
MyPlate - Fruits (cup)
0.99 40
0.99 40
%
%
MyPlate - Dairy (cup)
0.95 32
0.95 32

95. %
%
MyPlate - Grains (oz eq)
3.11 31
3.11 31
%
%
MyPlate - Vegetables (cup)
0.64 18
0.64 18
%
%
MyPlate - Protein Foods (oz
eq)
1.60 23
1.60 23
%
%
Exchange Values

96. Exchange - Fruit
0.88
0.88
Exchange - Other Carbs
1.80
1.80
Exchange - Starch
3.12
3.12
Exchange - Vegetables
0.51
0.51
Exchange - Fat
3.90
3.90
Exchange - Alcohol
0.00
0.00
Exchange - NonFat Milk
0.98
0.98
Exchange - Lean Meat

97. 0.00
0.00
3/28/22 12:40 AM Page 3 of 3
Nutrition Facts
Formats the analysis as a Nutrition Facts label.
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Nutrition Facts
Serving Size ( 1024 g )
Amount per serving

98. Calories 1153
% Daily Value *
Total Fat 42g 48%
Saturated Fat 15g 55%
Fat 0g
Cholesterol 355mg 118%
Sodium 1406mg 61%
Total Carbohydrates 152g 40%
Dietary Fiber 13g 33%
Total Sugars 77g
Protein 48g 53%
Potassium 1405mg
Vitamin D 4mcg
Calcium 879mg
Iron 13mg
* 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.
Trans
30%

99. 88%
75%
54%
Added Sugar 0g
3/28/22 12:38 AM Page 1 of 1
Food List Report
Profile Info
Personal: Shemelia Branch Female 41 yrs 5 ft 4 in
250 lb
Day(s): 2022 Mar 11, Mar 12, Mar 13 (Breakfast, Snack)
Activity Level: Low Active
BMI: 42.9
Weight Change: None
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
The Food List report displays a simple list of foods that you

100. have entered, along with their calorie values.
CalsAmount Item
Fri 03-11-2022
149cup1.0 milk, whole, 3.25%, with vitamin D (USDA)
139ea1.0 salad, tossed garden, express (Aramark)
164cup0.5 scrambled eggs (USDA)
208cup1.0 yogurt, vanilla, 11g protein, lowfat (USDA)
105cup1.0 cereal, Cheerios (USDA: General Mills)
75cup0.5 pineapple, canned, chunks, in juice (USDA)
50cup0.5 mango, fresh, pieces (USDA)
405slice1.0 pizza, cheese, cooked, from frozen, 15.1 oz (USDA)
100indv1.0 mixed fruit, Superfruit, in mango & passion juice,
chunks (Del Monte)
139ea1.0 salad, tossed garden, express (Aramark)
1534Day Total
Sat 03-12-2022
250cup1.0 yogurt, fruit, 10g protein, lowfat (USDA)
80indv1.0 hot cocoa mix, rich chocolate (USDA: Nestle)
105cup1.0 cereal, Cheerios (USDA: General Mills)
0fl-oz8.0 water, tap (USDA)

101. 82cup1.0 pineapple, fresh, chunks (USDA)
280slice1.0 pizza, pan, cheese, medium, 12" (USDA: Pizza Hut)
139ea1.0 salad, tossed garden, express (Aramark)
110Tbs2.0 salad dressing, buttermilk ranch (Kraft)
1047Day Total
Sun 03-13-2022
150cntr1.0 yogurt, french vanilla, Original (Yoplait)
105cup1.0 cereal, Cheerios (USDA: General Mills)
134ea1.0 english muffin, plain, enriched (USDA)
28cup0.5 apple, fresh, sliced (USDA: Commodity)
149cup1.0 milk, whole, 3.25%, with vitamin D (USDA)
23cup0.5 watermelon, fresh, diced (USDA)
168ea3.0 meatballs, beef (FNDDS)
8cup0.5 cucumber, fresh, with skin, sliced (USDA)
110Tbs2.0 salad dressing, buttermilk ranch (Kraft)
3ea1.0 tomatoes, cherry, red, fresh, year round average (USDA)
878Day Total

102. 3459Total
124Item Average
Day Average 1153
3/28/22 12:39 AM Page 2 of 2
1 Version 2018.05.17
2
http://www.connect.mheducation.com/
http://connect.mheducation.com/
3

103. 4
5
6
7

104. BIO150 – Nutrition
Unit 3 Assignment: NutritionCalc Plus Report
Copyright 2022 Post University, ALL RIGHTS RESERVED
Due Date: 11:59 pm EST Sunday of Unit 3

105. Points: 50
Overview:
For this assignment, you will follow the NutritionCalc Plus
Instructions document to input
the information from your Food Journal assignment in Unit 2.
You will analyze your
report using the information from NutritionCalc.
Instructions:
• Using the Word document attached to this assignment, create
your NutritionCalc
profile.
o Enter your data from the Food Journal assignment into
NutritionCalc.
• View and save your All Daily Reports in a PDF document.
This document should
include:
o Recommendations.
o Bar Graph Report.
o Spreadsheet Report.
o Macronutrient Distribution.
o Calorie Assessment.
o Nutrition Facts.
o My Plate.
o Food List Report.
• Include the following information in a separate document:
o Refer to your All Daily Report from NutritionCalc. On the
MyPlate Report, you will

106. see Intake vs. Recommendation.
§ Take a look at either the fruit or vegetable category.
§ Explain why underconsumption of this food group can be a
concern for
well-being.
§ Discuss how this food group functions in relation to health.
§ Identify and discuss two specific nutrients found in this food
group. What
health issues or symptoms can arise if these nutrients are
missing from
the diet?
§ Compare and contrast your intake vs. the recommendation.
• How do you plan to increase your consumption if necessary?
Copyright 2022 Post University, ALL RIGHTS RESERVED
Requirements:
• Submit a Word document in APA format for the questions.
• Submit a PDF document containing all of the areas listed for
the NutritionCalc
Report.

107. Be sure to read the criteria below by which your work will be
evaluated before
you write and again after you write.
Copyright 2022 Post University, ALL RIGHTS RESERVED
Evaluation Rubric for Unit 3 Assignment
CRITERIA Deficient Needs
Improvement
Proficient Exemplary
(0-25 points) (26-49 points) (50-69 points) (70-80 points)
NutritionCalc
Report
The
NutritionCalc
Report is not
attached or is
missing most
of the key
components.
The
NutritionCalc
Report is

108. missing some
of the key
components.
The
NutritionCalc
Report is
missing one or
two key
components.
The
NutritionCalc
Report
includes all of
the key
components.
(0-8 points) (9-14 points) (15-18 points) (19-20 points)
NutritionCalc
Analysis
Questions
The follow-up
questions
about the
NutritionCalc
report are not
answered.
Some of the
follow-up
questions
about the
NutritionCalc
report are

109. answered.
Most of the
follow-up
questions
about the
NutritionCalc
report are
answered.
All of the
follow-up
questions
about the
NutritionCalc
report are
answered.