ReflectionUsing the data from part 1 of your food log, answer t.docx

Reflection:
Using the data from part 1 of your food log, answer the
following questions
1. What one food and one beverage (including water) did you
consume most frequently? What are they rich sources of?
(4pts)
a) Food
b) Beverage
2. a) What is the Adequate Intake for water for your gender?
(Use the table at the bottom of the Daily averages page to figure
this out)
b) Did you meet or exceed it? (2pts)
3. Using the following URL
http://www.myfitnesspal.com/tools/bmr-calculator
Calculate your Basal Metabolic Rate (BMR). (2pts)
a) What is your BMR?
b) Was your energy intake higher or lower than your BMR?
4. Fill the following table using data from daily averages page
of your excel spreadsheet. For the column “If not met, what
foods would you consider adding, pick something that you will
actually consider eating.
(10pts)

Nutrient
RDA for your age and gender
Your Daily Average Value
Met the RDA (Yes/No)
Food with the highest value for this nutrient in your diet
If not met, what foods would you consider adding
Protein
Carbohydrate
Fiber
Calcium
Iron

5. a) Did you exceed the AI for sodium?
b) If you did, did you also exceed the UL?
c) What one product in your diet was the highest source of
sodium? (3pts)
6. Fill the following table using data from daily averages page
of your excel spreadsheet. For the column “If not met, what
foods would you consider adding, pick something that you will
actually consider eating.
(6 pts)
Nutrient
RDA for your age and gender
Your Daily Average Value
Met the RDA (Yes/No)
Food with the highest value for this nutrient in your diet
If not met, what foods would you consider adding
Vitamin A
Vitamin C

Vitamin D
7. If you did not meet the RDA’s does this mean that you are
headed towards nutritional deficiency? Explain.
(4 pts)
8. Did you take a vitamin or mineral supplement? Based on your
nutrient analysis and everything you know about RDA’s and
UL’s would you consider taking a supplement? Why or why
not? Explain. (4 pts)
9. For the three day consumption you recorded, Is this your
typical pattern of eating or was this an exception?
(2 pts)
10. Using the information from the tab AMDR in the
spreadsheet, answer the following questions
(4pts)
a) What are the % calories derived from Fat
b) Protein and
c) Carbohydrates in your diet.
d) Are they in the recommended ranges? (Refer to Unit 1.3)
11. Compare the values of your total calories consumed and

BMR.
a). What is the relationship between calories consumed, BMR
and energy needed for physical activity? Why don’t your values
for BMR and calories consumed match up?
b). If you are trying to maintain weight, should your intake be
higher or lower than BMR? Explain.
(4pts)
www.hbr.org
HBR C
ASE S
TUDY
Gen Y in the
Workforce
by Tamara J. Erickson
•
How can Sarah and
Josh work together

more effectively?
Reprint R0902X
For the exclusive use of x. zhao, 2018.
This document is authorized for use only by xingcheng zhao in
Senior Sem taught by JOHN ALLGOOD, Temple University
from Sep 2018 to Mar 2019.
http://www.hbr.org
http://harvardbusinessonline.hbsp.harvard.edu/relay.jhtml?name
=itemdetail&referral=4320&id=R0902X
HBR C
ASE S
TUDY
Gen Y in the Workforce
by Tamara J. Erickson
harvard business review • february 2009 page 1
HBR’s cases, which are fictional, present common managerial
dilemmas.

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How I learned to love millennials (and stop worrying about
what they
were doing with their iPhones).
“RU BRD?”
1
The text message from Ashok stood out in bold

block letters on the small screen of Josh Lewis’s
iPhone. Am I ever, Josh thought, stuffing the
device back into his pocket and emphatically
rolling his chair away from his PC and the back-
lit spreadsheets and formulas that had made
his eyes bloodshot and his mood sour. He stood
up, stretched, and took a minute to consider
his plight: For the past three days, he’d been
crunching U.S. and international film sales, at-
tendance, and merchandising figures nonstop
for his boss, Sarah Bennett, the marketing chief
of the movie division of Rising Entertainment.
Bennett and her team were in the midst of
prepping the promotions, advertising, and
branding plan for the next Fire Force Five film;
her presentation to the company’s CEO, its
head of distribution, and other unit leaders was
planned for Friday.
Two more days—many more hours, many
more stats to go over before I sleep, the 23-year-
old marketing associate estimated. He plunked
himself back down in his chair.
A recent graduate of the University of South-
ern California, Josh had had visions of making
films that offered strong social commentary—
like Al Gore’s An Inconvenient Truth or Morgan
Spurlock’s Super Size Me—and distributing
them on open platforms so that his message
could reach the greatest number of people.
With some championing from his uncle—a
well-regarded TV producer who knew people
who knew people—Josh joined Rising Enter-
tainment, one of the top three multimedia pro-

duction and distribution houses in the world.
The company boasted large film, television,
home video, music, and licensed merchandise
units, with a catalog of thousands of properties.
Josh expected that the studio, with its location
in the heart of Los Angeles and satellite offices
in six countries, would offer plenty of excite-
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HBR C
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ment and opportunity—ever-present TV and
film shoots on the lots, hobnobbing with indus-
try power brokers, the inevitable offers from
competing studios, and, of course, the terrific
LA nightlife. But now, with 10 months on the
job, and most of that time relegated to mun-
dane, ancillary projects that informed the big-
ger initiatives his boss was spearheading, Josh
was feeling numb. Who would have thought
that life in a big movie studio could be so rou-
tine? he thought to himself.
Suddenly there was that familiar vibration
from his iPhone and another text message
from Ashok: “WRUD? TAB?”
2
A break
sounded great. He replied immediately—
“BRT”
3

—and set off for their favorite meeting
spot. As he was heading out, it occurred to Josh
that he should let Sarah know where he was.
He fired off another quick text message.
Sounding Bored
By the time Josh got to the high-backed purple
booth in the corner of the commissary, Ashok
and Jessica were already there. Ashok Devi
worked in Rising Entertainment’s TV division
as a promotions associate. Jessica Sadler had
started out in the film division but, for now at
least, was working as an assistant in the com-
pany’s legal group—ostensibly to help out a
team in transition but really to figure out if
law school was in her future. The three had
been at USC together, studying a broad mix of
business, communications, and film, but they
had become particularly good friends since
joining the company around the same time,
braving orientation together and now com-
miserating with one another about the flaws
in their respective work groups—in which
each was among the youngest on staff.
“Aw, what’s wrong, Josh?” Jessica said, notic-
ing Josh’s serious expression as he shuffled over
to the table. “Did your mom call HR again?”
Ashok, who was sitting next to Jessica, just
grinned and shook his head.
Josh shot them both a look. “Whatever. I’ve
been buried all week with ridiculous busy-

work. Sarah’s all amped about this distribution
and marketing plan for the Triple-F series. But
I’m just not feeling it,” he vented.
“Have you tried explaining that to Sarah?”
Jessica asked.
Josh had. A few weeks earlier, during a small
team meeting in which Sarah was outlining
her marketing premise for Fire Force Five: Reig-
nition—the details of which centered primarily
on TV ads and an aggressive print campaign—
Josh had casually joked about how 1990s the
whole plan was. It was as though DVRs, film-
related websites and blogs, virtual worlds, and
YouTube didn’t exist, he thought. As though
the question of how to capitalize on the free-
content movement was still something plagu-
ing the guys in the record business and not
anyone else.
No one watches network TV anymore—or
network TV ads, Josh had pointed out during
the meeting. Instead of relying chiefly on tradi-
tional marketing channels, he said, why not try
new media? Make the movie theme song avail-
able for download for Guitar Hero. Or, even
better, make one or more of the Fire Force Five
movies available online and embed teasers for
the latest sequel within them.
Sarah had immediately balked, noting the
creaky Rising Entertainment website, which
boasted very little traffic and even less func-
tionality. A “successful” online campaign for

the third Triple-F movie in 2005 had nearly
taken down the studio’s entire network—in-
cluding critical sales force connections.
“So how about striking deals with, like, Hulu
or There or Gaia? They’re well suited to handle
the traffic—much better than we are,” Josh re-
plied. These days it was just so much easier to
download music, movies, and TV shows how
and when you wanted them. To have, as Jessica
joked, old 90210 and new 90210 existing peace-
fully on your laptop. “We’d be leveraging one
of Rising Entertainment’s biggest strengths, its
library, in a way that gets the company out in
front of the movement to free content.”
“All great points,” Sarah had responded. “But
our budget is soft right now—everything is soft
right now. I’m not sure we have the time and
resources to throw at these channels.” Josh
opened his mouth to respond, but the market-
ing chief cut off the discussion there and went
on to her other notes.
That was the end of that, Josh explained to
his friends. “I guess I just expected that I would
get to act on more of my ideas,” he com-
plained, as they finished crunching through a
large order of lime-cilantro chips and salsa.
“And that the higher-ups here would have fig-
ured out by now that the model’s changing.”
By the time Ashok, Jessica, and Josh had gotten
down to salty crumbs, the three were in firm
agreement: Sarah just didn’t get it.

Tamara J. Erickson
([email protected]
tammyerickson.com) is a speaker
and consultant on intergenerational
issues in business. She is a McKinsey
Award winner and the author of
Plugged In: The Generation Y Guide to
Thriving at Work (Harvard Business
Press, November 2008). Visit her blog,
Across the Ages, at discussionleader
.hbsp.com/erickson/.
mailto:[email protected]
mailto:[email protected]
http://discussionleader.hbsp.com/erickson/
http://discussionleader.hbsp.com/erickson/
•
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The View from Above
Should all the bullet points be flame balls?
Sarah Bennett wondered, only half joking
with herself. She was in the midst of building
her PowerPoint slides for Friday’s meeting
with CEO Sam Smithstone and, as always,
fighting the urge to add crazy animation and
special effects to her presentation. After 10
years at Rising Entertainment, the 37-year-old
marketing chief still saw herself as a budding
creative rather than an established suit. But
she understood her role in the hierarchy: man-
age the people and the details.
Still, it was a far cry from where she started.
A native of Long Island, Sarah had gotten her

MBA from New York University’s Stern School
of Business and held an undergraduate degree
in film studies from NYU’s prestigious Tisch
School. She moved to Los Angeles and worked
her way up in Rising Entertainment, from an
entry-level copywriter, to marketing associate,
to head of the 22-person film-marketing unit.
Sarah had a lot riding on the latest Fire Force
Five release. A big opening weekend would go
a long way toward helping her lobby for one of
the positions she was really interested in: EVP
in either international business development
or family films.
The Fire Force Five series was one of the
company’s strongest and best-known proper-
ties: The three Triple-F movies released over
the past 10 years had generated more than $2.4
billion in box-office receipts and almost as
much in merchandise sales. The buzz was
building for the upcoming fourth release. Al-
ready, Sarah had leveraged the decade-long re-
lationships she’d cultivated with reporters at
Entertainment Weekly, Variety, and other maga-
zines to place behind-the-scenes and making-of
feature articles—each of which stoked the
chatter and anticipation among Triple-F fans.
She’d overseen the production of a high-
impact trailer that would be reviewed in Fri-
day’s meeting, and she’d also been coordinat-
ing with Rising Entertainment’s publicity de-
partment to get most of the Fire Force quintet
booked on the usual morning and late-night
talk shows.
Now, Sarah was staring anxiously at the en-

velope icon in the bottom-right corner of her
screen: Where were the numbers she’d asked
Josh to generate? Sarah just couldn’t afford to
stay at the office tonight; every minute she was
late to pick up four-month-old Rosie from day
care was costing her (financially and psychi-
cally), and she had already logged plenty of
overtime this week. Sarah was ready to alert
her husband that he’d have to handle the
pickup, when the Outlook message popped up:
“You have new unopened items.” It was close
to 5:30 PM when Josh’s report arrived, and the
last couple of case studies looked pretty
sketchy, as if he’d thrown them together
quickly. But there wasn’t enough time to send
them back for revision, Sarah decided. She’d
work on them further in the morning.
Sarah quickly dropped the numbers into her
slide deck and was about to log off when she
spotted the bright pink “coaching” sticky note
slapped on the side of her monitor. A few
months ago she and the other frontline man-
agers at Rising Entertainment had gone
through a special HR-facilitated training ses-
sion about integrating the newer, younger
hires into the company. “Invest the time,” the
managers were told. But what many of them
heard was “Sugarcoat.”
Sarah quickly dashed off an e-mail to Josh.
“Great job! You’re the best.” Who was she kid-
ding? He’d done a half-assed job, and he knew
it. Like so many of the young people hired by
the studio recently, Sarah thought, Josh was far

more concerned with getting praise than with
earning praise. How else to explain that “look
at me” move in the team meeting a few weeks
back? Not that Josh’s ideas were bad, Sarah re-
called. They just weren’t very well informed;
he hadn’t bothered to think about things like,
well, money and infrastructure and talent. If I
had tried something like that when I was an as-
sociate, I would have been back at square one
in a heartbeat, she thought.
No one had even bothered to show her the
ropes until she’d been on board awhile, Sarah
recalled. But, following HR’s directives, she
promised herself she’d take time to explain to
Josh exactly how his analysis had been re-
ceived, how it fit into the overall presentation,
and how she’d structured the pitch—after the
meeting. The clock was ticking.
Bypassing the Boss
Sam Smithstone was already late for a dinner
meeting with a couple of potential clients at
the Ivy. The freeway would be murder. So he
didn’t take too kindly to Josh Lewis’s overly so-
licitous greeting in the hallway late on Thurs-
day and his attempts to conduct a drive-by
Sarah stared anxiously at
her screen: Where were
the numbers she’d asked
Josh to generate?

•
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HBR C
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pitch. “Stop by my office at 8:15 AM tomor-
row,” he told the marketing associate. “Or walk
with me, if you want. But keep up.”
The break-time discussion with his friends
the day before had emboldened Josh. As soon
as he’d returned to his cubicle, he sent Jessica
and Ashok an urgent e-mail: “Who would
know details of our current distribution and in-
tellectual property agreements for the Triple-F
films?” Jessica shared the name of a veteran IP
lawyer in her department. Ashok had no con-
tacts to share but responded nonetheless with
a morale-boosting “XLNT!”
4
Rather than de-
vote even more time to Sarah’s assignment,
Josh opted to turn in a “good enough” version
near day’s end. Then he had raced off to legal
to find Jessica’s colleague. He’d spent most of
Thursday morning and afternoon fleshing out
his plan.
Now, walking alongside the studio head,
Josh took a moment to establish his pedigree,
telling the executive where he went to school
and why he chose Rising Entertainment. As
Josh chatted up the CEO with ease, Sam was
instantly reminded of his daughter—who was
around the same age, now living back at home,
and would similarly corral him to talk gadgets,
politics, and pop culture.

“I’m glad you’re enjoying it here—so what
did you want to run by me?” Sam said, trying
to get Josh to cut to the chase before they
reached the lobby.
Josh carefully but quickly laid out his ideas
for putting the Triple-F series online as a mar-
keting ploy for the new installment and em-
ploying nontraditional distribution and promo-
tion channels. Even before Josh was done, Sam
stopped and smiled. “That’s some fresh think-
ing—I like it,” he said. “Can you talk through
these ideas during tomorrow’s meeting?
Maybe provide some P&L projections or a
point-by-point comparison of your plan against
the plans we’ve used to market and distribute
Triple-F in the past?”
“I can,” Josh replied, neglecting to tell the se-
nior leader that he hadn’t actually been invited
to the meeting and wasn’t even sure where it
was being held. “I will. Thanks, Mr. Smith-
stone.” Sam was only seconds out the door
when Josh grabbed for his phone and typed an
urgent message to Ashok and Jessica: “AYT?
5
SOS!”
• • •

“Oops!” Sarah literally bumped into her boss
as they were both getting coffee in the com-
missary early on Friday morning. She had
been so fixated on the slight stain on her
blouse—spit-up? orange juice?—that she
hadn’t even seen Sam Smithstone approach-
ing, Styrofoam cup in hand. Good thing
there’s a cover on that, Sarah thought.
“Great work cultivating the new guys, Sarah.
I’m looking forward to hearing more from
Josh,” the CEO said in passing. “I love his ap-
proach, and even better, I love the wiki he sent
around last night explaining his idea. See you
in a bit.”
Sarah stared after Sam. What? Wikis? She
was amazed on every level, starting with the
fact that the CEO even knew who Josh was. I
wasn’t even sure he knew who I was, she
thought. Her astonishment slowly abated—re-
placed with a burning desire to talk things over
with her young marketing colleague, particu-
larly before the Triple-F meeting in a few
hours.
Sarah pulled out her BlackBerry and
punched out a message: “Josh, in my office,
please, in 10.”
1. Are you bored?
2. What are you doing? Take a break?
3. Be right there

4. Excellent!
5. Are you there?
How can Sarah and Josh work together
more effectively?
Reprint R0902X
To order, call 800-988-0886
0r 617-783-7500 or go to www.hbr.org
“That’s some fresh
thinking—I like it,” the
CEO told Josh.
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Case Study Rubric
Group#:
Criterion
Possible

points
Earned
points
1.
• Summary Description
• Challenges
2
2. Writing/Grammar/Style
• Spelling/grammar
• Free of typos
2
3. Layout
• Allows reader to skim/scan
• Clear & coherent organization
2
4. Strategy
• Goal of strategy
• Description of strategy
2
5. Cohesion
• Elements appear to complement
each other in support of overall
solution

2
Total 10
Summary
DAY 1DAY 1Item 1Item 2Item 3Item 4Item 5Item 6Item 7Item
8Item 9Item 10FOOD or BEVERAGE Item Portion
AmountUSDA NDB No.DAY
1NUTRIENTUnitsAmountsAmountsAmountsAmountsAmountsA
mountsAmountsAmountsAmountsAmountsTOTALSNUTRIENT
Waterg0WaterENERGYkcal0ENERGYProteing0ProteinTotal
lipid (fat)g0Total lipid (fat)Carbs, by diffg0Carbs, by diffFiber,
total dietaryg0Fiber, total dietarySugars, totalg0Sugars,
totalMINERALSMINERALSMINERALSCalcium,
Camg0Calcium, CaIron, Femg0Iron, FeMagnesium,
Mgmg0Magnesium, MgPhosphorus, Pmg0Phosphorus,
PPotassium, Kmg0Potassium, KSodium, Namg0Sodium,
NaZinc, Znmg0Zinc, ZnVITAMINSVITAMINSVITAMINSVit
C, total ascorbic acidmg0Vitamin C, total ascorbic
acidThiaminmg0ThiaminRiboflavinmg0RiboflavinNiacinmg0Ni
acinVitamin B-6mg0Vitamin B-6Folate, DFEmcg0Folate,
DFEVitamin B-12mcg0Vitamin B-12Vitamin A, IUIU0Vitamin
A, IUVitamin E (alpha-tocopherol)mg0Vitamin E (alpha-
tocopherol)Vitamin DIU0Vitamin DDO NOT use units in the
columns C-L. Enter only Numeric values. Otherwise the
spreadsheet will not compute correctly.
&"Calibri,Regular"&K000000Autumn 2018 FDSCTE 2200
Online

columns C-L. Enter only Numeric values. Otherwise the

columns C-M. Enter only Numeric values. Otherwise the
DAILY AVGMY CONSUMPTION LOG DATA SUMMARY
DIETARY REFERENCE INTAKE (DRI)
VALUESNUTRIENTUnitsTotal Day 1Total Day 2Total Day 33-
day TotalsMy Daily AvgsRDA/AI UL
AdultNUTRIENTWaterg0.000.000.000.000.00WaterENERGYkc
al0.000.000.000.000.00ENERGYProteing0.000.000.000.000.00P
roteinTotal lipid (fat)g0.000.000.000.000.00Total lipid
(fat)Carbohydratesg0.000.000.000.000.00CarbohydratesFiber,
total dietaryg0.000.000.000.000.00Fiber, total dietarySugars,
totalg0.000.000.000.000.00Sugars, totalMINERALSCalcium,
Camg0.000.000.000.000.002500.0Calcium, CaIron,
Femg0.000.000.000.000.0045.0Iron, FeMagnesium,
Mgmg0.000.000.000.000.00350.0Magnesium, MgPhosphorus,
Pmg0.000.000.000.000.004000.0Phosphorus, PPotassium,
Kmg0.000.000.000.000.00NDPotassium, KSodium,
Namg0.000.000.000.000.002300.0Sodium, NaZinc,
Znmg0.000.000.000.000.0040.0Zinc,
ZnVITAMINSVITAMINSVit C, ascorbic
acidmg0.000.000.000.000.002000.0Vit C, ascorbic acidThiamin
(B1)mg0.000.000.000.000.00NDThiamin (B1)Riboflavin
(B2)mg0.000.000.000.000.00NDRiboflavin
(B2)Niacin(B3)mg0.000.000.000.000.0035.0Niacin(B3)Vit
B6mg0.000.000.000.000.00100.0Vit B6Folate,
DFEmcg0.000.000.000.000.001000.0Folate, DFEVit
B12mcg0.000.000.000.000.00NDVit B12Vit A,
IUIU0.000.000.000.000.0010000.0Vit A, IUVit
Emg0.000.000.000.000.001000.0Vit EVit
DIU0.000.000.000.000.004000.0Vit DRDA /AI Values by age
and
genderNutrientMalesMalesMalesMalesFemalesFemalesFemales
FemalesPregnantLactatingAge14-1819-3031-50>5014-1819-
3031-
50>50Water(g)3300370037003700230027002700270030003800
Proteins (g)52565656464646467171Carbohydrates

(g)130130130130130130130130175210Fiber
(g)3838383026252525212829Calcium130010001000100013001
0001000120010001000Iron88881518188279Sodium1500150015
001300150015001500130015001500Vitamin
C759090906575757585120Vitamin
A3000300030003000230023002300230026004300Vitamin
D600600600600600600600600600600There is no RDA for Fat
or sugarsFind the RDA value based on your gender and age.
Enter the appropriate values in RDA row.End of SummaryEnd
of Summary
Example sheet 1Example Sheet 1Item 1Item 2Item 3Item 4Item
5Item 6Item 7Item 8Item 9Item 10Item 9Item 10Item 10FOOD
or BEVERAGE Item eggswhole wheat toastcoffeekiwiGrilled
cheese sandwichCream of tomato soupcooked quinoatofubell
peppercarrotsbroccolisoy saucewaterPortion Amount211211/3
cup 3 oz1/4 cup1/4 cup1/4 cup1stp32 Fl ozUSDA NDB
No.01132N/a141790914845261709451358042013716212DAY -
ExampleNUTRIENTUnitsAmountsAmountsAmountsAmountsA
mountsAmountsAmountsAmountsAmountsAmountsAmountsAm
ountsAmountsTOTALSNUTRIENTWaterg0WaterENERGYkcal0
ENERGYProteing0ProteinTotal lipid (fat)g0Total lipid
(fat)Carbs, by diffg0Carbs, by diffFiber, total dietaryg0Fiber,
total dietarySugars, totalg0Sugars,
columns C-M. Enter only Numeric values. Otherwise the

Example sheet 2EXAMPLE SHEET
2ExampleExampleExampleExampleExampleItem 7Item 8Item
9Item 10FOOD or BEVERAGE Item Cottage cheese
SubwayBurrito from Clif bar5-Hr EnergyPortion Amount1
cup6" Tunacurl market1 ShotUSDA NDB
No.0101221214n/an/an/aNUTRIENTUnitsAmountsAmountsAm
ountsAmountsAmountsAmountsAmountsAmountsAmountsTOT
ALSNUTRIENTWaterg179.53137.86000317.39WaterENERGYk
cal2205249782401962ENERGYProteing25.0229.2239.94100104
.18ProteinTotal lipid (fat)g9.6828.5345.55088.71Total lipid
(fat)Carbs, by diffg7.637.8100.93430189.33Carbs, by diffFiber,
total dietaryg01.77.55014.2Fiber, total dietarySugars,
totalg6.014.57422036.58Sugars,
totalMINERALSMINERALSCalcium,
Camg18732252025001279Calcium, CaIron,
Femg0.163.727.24.5015.58Iron, FeMagnesium,
Mgmg18520400110Magnesium, MgPhosphorus,
Pmg3582580100626Phosphorus, PPotassium,
Kmg234419000653Potassium, KSodium,
Namg8197802125120183862Sodium, NaZinc,
Znmg0.91.5901.503.99Zinc, ZnVITAMINSVITAMINSVit C,
total ascorbic acidmg0025.830055.8Vitamin C, total ascorbic
acidThiaminmg0.0610.4500.1500.661ThiaminRiboflavinmg0.36
70.51400.25501.136RiboflavinNiacinmg0.22318.313033051.536
NiacinVitamin B-6mg0.1030.64200.44041.145Vitamin B-
6Folate, DFEmcg27080400507Folate, DFEVitamin B-
12mcg0.972.5100.9500504.38Vitamin B-12Vitamin A,
IUIU315185330050004300Vitamin A, IUVitamin E (alpha-
tocopherol)mg0.183.72015018.9Vitamin E (alpha-
tocopherol)Vitamin DIU7040047Vitamin D
CalculatorMICRONUTRIENT CALCULATOR TOOLYou only
need to use this tool if you use a food label or OSU dining
services and it lists %DVs and not actual nutrient amounts. To
use this tool:1) Enter the value listed on the label as % Daily
Value (without % symbol). In the EXAMPLE, the label lists
niacin (B3) as having a % Daily Value of 150%. (Note: This

label also lists 30 mg so you would NOT need to use the
calculator.)2) Find the result in the "Calculated Nutrient Amt"
column. Enter this value into your Consumption Log
worksheet. Reference ValuesNutrientLabel %DVConversion
FactorCalculated Nutrient AmtUNITS100% of DV
=UnitsEXAMPLE. Label on Food
PackageVITSA500IU5000IUC0.6ERROR:#VALUE!mg60mgD4
ERROR:#VALUE!IU400IUE0.3ERROR:#VALUE!IU30IUK0.8E
RROR:#VALUE!mcg80mcgB10.015ERROR:#VALUE!mg1.5mg
B20.017ERROR:#VALUE!mg1.7mgB31500.230mg20mgB62000
0.0240mg2mgFolate1004400mcg400mcgB1283330.06499.98mc
g6mcgMINSCa10ERROR:#VALUE!mg1000mgFe0.18ERROR:#
VALUE!mg18mgMg4ERROR:#VALUE!mg400mgP10ERROR:#
VALUE!mg1000mgK35ERROR:#VALUE!mg3500mgNa24ERR
OR:#VALUE!mg2400mgZn0.15ERROR:#VALUE!mg15mgNote
: The Reference Values in the table on this page are those used
by FDA for labeling. Some of this values differ from the IOM
values used in the worksheet. They are close enough for this
exercise. Reference ValuesNutrientLabel %DVConversion
FactorCalculated Nutrient AmtUNITS100% of DV
=UnitsVITSA66503300IU5000IUC430.625.8mg60mgD4ERROR
:#VALUE!IU400IUE0.3ERROR:#VALUE!IU30IUBurrito from
Curl Market- OSU Dining Services
K0.8ERROR:#VALUE!mcg80mcgB10.015ERROR:#VALUE!mg
1.5mgB20.017ERROR:#VALUE!mg1.7mgB30.20mg20mgB60.0
20mg2mgFolate40mcg400mcgB120.060mcg6mcgMINSCa52105
20mg1000mgFe400.187.2mg18mgMg4ERROR:#VALUE!mg400
mgP10ERROR:#VALUE!mg1000mgK35ERROR:#VALUE!mg3
500mgNa24ERROR:#VALUE!mg2400mgZn0.15ERROR:#VAL
UE!mg15mgClif bar Reference ValuesNutrientLabel
%DVConversion FactorCalculated Nutrient AmtUNITS100% of
DV
=UnitsVITSA1050500IU5000IUC500.630mg60mgD10440IU400
IUE500.315IU30IUK250.820mcg80mcgB1100.0150.15mg1.5mg
B2150.0170.255mg1.7mgB3150.23mg20mgB6200.020.4mg2mg
Folate20480mcg400mcgB12150.060.9mcg6mcgMINSCa251025

0mg1000mgFe250.184.5mg18mgMg10440mg400mgP1010100m
g1000mgK0350mg3500mgNa524120mg2400mgZn100.151.5mg1
5mg
AMDRGramsCaloriesPercent caloriesGrams of fat0.000%
calories from fatERROR:#DIV/0!Grams of Protein0.000%
calories from proteinERROR:#DIV/0!Grams of
carbohydrates0.000% calories from
carbohydratesERROR:#DIV/0!Total calories0
% calories from fat % calories from protein % calories from
carbohydrates 0.0 0.0 0.0

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