TaboraK WB4

Nov 05, 2012
Kevin Tabora, kevintabora@gmail.com

Profile: KDTABORA, 3 Day Average
Profile
Active Profile:
KDTABORA
Height:
5 ft. 4 inches
Weight:
156.0 lbs.
Age:
23 years
BMI:
26.8
Gender:
Male
Activity Level:
Low Active
Smoker:
No
Strict Vegetarian/Vegan:
No
DRI Goals
Nutrient
DRI
Energy
Kilocalories
2715 kcal
Protein
56.61 g
Carbohydrate
303.0 - 438.0 g
Fat, Total
60.0 - 105.0 g
No recommendation
Saturated Fat
< 27 g
Less than 10% of calories
Monounsaturated Fat
No recommendation
Polyunsaturated Fat
No recommendation
Trans Fatty Acid
No recommendation
Cholesterol
< 300 mg
Less than 300mg recommended
Daily requirement based on grams per

kilogram of body weight
Fat
Essential Fatty Acids

Omega-6 Linoleic
17 g
Omega-3 Linolenic
1.6 g
Carbohydrates
Dietary Fiber, Total
38 g
DA Plus 10 Page: 1
Nov 05, 2012

Nutrient
Sugar, Total
DRI
*
No recommendation
Other
Water
3.7 L
Alcohol
No recommendation
Vitamins
Thiamin
1.2 mg
Riboflavin
1.3 mg
Niacin
16 mg
Vitamin B6
1.3 mg
Vitamin B12
2.4 g
Folate (DFE)
400 g
Vitamin C
90 mg
Vitamin D (ug)
15 g
Vitamin A (RAE)
900 g
Vitamin A (IU)
3000 IU
Alpha-Tocopherol
15 mg
DRI Adequate Intake
Minerals
Calcium
1000 mg
Iron
8 mg
Magnesium
400 mg
Potassium
4700 mg
Zinc
11 mg
Sodium
1500 mg
DRI Adequate Intake
DRI Adequate Intake
DRI Adequate Intake
DA Plus 10 Page: 2
Nov 05, 2012

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Macronutrient Ranges
1,500
Calories
1,250
1,000
750
500
250
0
Carbs
Protein
Recommended
Carbs
Protein
Fats
Alcohol
Recommended
45%-65%
1,222-1,765 kCal
10%-35%
272-950 kCal
20%-35%
543-950 kCal
0%
0 kCal
Fat
Alcohol
Actual Intake
Yours
42%
28%
33%
0%
1,080 kCal
712 kCal
865 kCal
0 kCal
DA Plus 10 Page: 3
Nov 05, 2012

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat
Saturated Fat
0%
25%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Unspecified
50%
75%
100%
8%
16%
7%
0%
3%
* Transfat data is not yet reported by all sources and therefore may be under-represented.
DA Plus 10 Page: 4
Nov 05, 2012

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Energy
Kilocalories
2715 kcal
2,583.36 kcal
Protein
56.61 g
177.88 g
Carbohydrate
303.0 - 438.0 270.01 g

g
60.0 - 105.0 96.11 g
g
Fat, Total
95%
314%
Fat
Saturated Fat
< 27 g
21.57 g
80%
Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol
*
*
*
< 300 mg
44.73 g
19.85 g
0.04 g
395.54 mg
Omega-6 Linoleic
17 g
13.53 g
Omega-3 Linolenic
1.6 g
1.41 g
Dietary Fiber, Total
38 g
50.68 g
Sugar, Total
107.65 g
Water
3.7 L
3.97 L
Alcohol
0g
Thiamin
1.2 mg
1.95 mg
162%
Riboflavin
1.3 mg
3.36 mg
259%
Niacin
16 mg
57.41 mg
359%
Vitamin B6
1.3 mg
5.37 mg
413%
Vitamin B12
2.4 g
8.41 g
350%
Folate (DFE)
400 g
697.01 g
174%
Vitamin C
90 mg
189.55 mg
211%
Vitamin D (ug)
15 g
2.63 g
Vitamin A (RAE)
900 g
1,627.18 g
181%
Vitamin A (IU)
3000 IU
29,647.55 IU
988%
Alpha-Tocopherol
15 mg
19.73 mg
132%
Calcium
1000 mg
1,409.17 mg
141%
Iron
8 mg
22.43 mg
280%
Magnesium
400 mg
746.34 mg
187%
132%
Essential Fatty Acids

80%
88%
Carbohydrates
133%
Other
107%
Vitamins
18%
Minerals
DA Plus 10 Page: 5
Nov 05, 2012

Nutrient
DRI
Intake
0%
25%
50%
75%
100%
Potassium
4700 mg
6,540.12 mg
139%
Zinc
11 mg
15.17 mg
138%
Sodium
1500 mg
1,262.23 mg
84%
DA Plus 10 Page: 6
Nov 05, 2012

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Grains
Goal*
10.0 oz. eq.
tips
Actual
4.3 oz. eq.
% Goal
43.3%
Vegetables
3.5 cup eq.
tips
1.4 cup eq.
39.2%
Fruits
2.5 cup eq.
tips
2.2 cup eq.
89%
Dairy
3.0 cup eq.
tips
1.4 cup eq.
47.2%
Protein Foods
7.0 oz. eq.
tips
2.6 oz. eq.
37.6%
286.3
67.2%
Empty Calories
426.0
Your results are based on a 2715 calorie
pattern.
Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole
grains.
Vary Your Veggies! Aim
for this much every week:
Dark Green Vegetables = 3.0 cups weekly

Orange Vegetables = 2.0 cups weekly
Dry Beans &Peas = 3.0 cups weekly
Starchy Vegetables = 3.0 cups weekly
Other Vegetables = 6.5 cups weekly
Oils: Aim for 8.0 teaspoons
of oil a day.
*MyPlate contains recommendations only for calorie levels up to 3,200

per day. If Diet Analysis Plus recommends more than 3,200 calories per
day for you, talk to your instructor for guidance on how to use MyPlate.
**CAUTION!Recipes are not included on the MyPlate Report, as plate
values for these cannot be calculated.
DA Plus 10 Page: 7
Nov 05, 2012

Intake Spreadsheet for Nov 01, 2012

Item Name
Oatmeal, Cooked with Milk
DASANI Water, Bottled
Meal
Breakfast
Breakfast
Superfood 9
Banana
Breakfast
Breakfast
Milk, Non Fat Skim or Fat Free
Breakfast
Rice, Brown, Long Grain, Cooked

Superfood 10
Lunch
Lunch
Lunch
Dinner
Lettuce, Iceberg
Dinner
Superfood 7
Superfood 6
Avocado, California
Dinner
Dinner
Dinner
Superfood 4
Orange
Snacks
Snacks
Superfood 1
Seeds, Sunflower Kernels, Dry Roasted,
Salted
Snacks
Snacks
Item Name
Superfood 9
Banana
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Quantity
1 cup(s)
1 serving(s) - 20
fl oz bottle
120 gram(s)
1 item(s) Medium (7 in. to
7 7/8 in. long)
8 fluid ounce(s)
- 8 fl oz is 1 cup
2 cup(s)
6 ounce(s)
1 serving(s) - 20
fl oz bottle
1 serving(s) - 20
fl oz bottle
4 cup(s) Shredded or
chopped
9 ounce(s)
86 gram(s)
1.5 item(s) - fruit
without skin and
seeds
245 gram(s)
2 item(s) - 2 5/8
in. diameter,
sphere
200 gram(s)
0.1 cup(s)
Snacks
1 serving(s) - 20
fl oz bottle
Protein(g)
12.26
0
1.32
1.29
8.26
10.06
52.76
0
0
2.59
64.91
7.62
3.93
185.87
Carb(g)
32.67
0
14.76
26.95
12.15
89.54
0
0
0
8.55
0
20.39
17.33
343.2
Wt(g)
234
591
Kcal(kcal)
234
0
120
118
66
105.02
245
83.3
390
170.1
591
432.9
280.66
0
591
288
40.32
255.15
86
200.52
464.37
113.52
334.87
245
262
257.25
123.14
200
12.8
180
74.5
591
5,190.57
Fat(g)
6.29
0
0.24
0.39
0.2
3.51
6.07
0
0
0.4
20.74
0.46
30.9
79.66
2,789.85
Sat Fat(g)
2.89
0
0
0.13
0.14
0.7
1.72
0
0
0.05
3.21
0.12
4.26
16.22
DA Plus 10 Page: 8
Nov 05, 2012

Item Name
Superfood 4
Orange
Superfood 1
Salted
Item Name
Superfood 9
Banana
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Salted
Item Name
Superfood 9
Banana
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Protein(g)
11.91
2.46
4.02
2.47
Carb(g)
45.57
30.78
41.42
3.08
Fat(g)
3.45
0.31
0.3
6.37
Sat Fat(g)
2.23
0.04
0.07
0.67
0
185.87
Mono Fat(g)
1.78
0
0
0.04
0.05
1.28
2.11
0
0
0.02
6.88
0.04
19.65
0.95
0.06
0
1.22
0
343.2
Poly Fat(g)
1
0
0
0.09
0.01
1.26
1.31
0
0
0.21
8.31
0.2
3.64
0.1
0.07
0.13
4.21
0
79.66
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
16.22
Chol(mg)
14.04
0
0
0
4.9
0
144.58
0
0
0
181.15
0
0
14.7
0
0
0
0
34.07
Omega-6(g)
0.9
0
0
0.05
0
1.21
1
0
0
0.06
0.56
0.11
3.36
0.07
0.05
0.12
11.68
0
20.53
Omega-3(g)
0
0
0
0.03
0
0.05
0.05
0
0
0.15
0.96
0.09
0.25
0.03
0.02
0.01
1.66
0
0
Diet Fiber(g)
3.28
0
8.04
3.07
0
7.02
0
0
0
3.46
0
7.48
13.64
0
6.29
6.6
60.02
0
359.38
Sugar(g)
11.14
0
0
14.43
12.47
1.37
0
0
0
5.67
0
0.94
0.6
37.78
24.5
12.96
122.21
DA Plus 10 Page: 9
Nov 05, 2012

Item Name
Salted
Item Name
Superfood 9
Banana
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Salted
Item Name
Superfood 9
Banana
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Salted
Omega-6(g)
4.2
Omega-3(g)
0.01
Diet Fiber(g)
1.15
Sugar(g)
0.35
0
11.68
Water(L)
0.18
0.59
0.1
0.09
0.22
0.29
0.11
0.59
0.59
0.28
0.15
0.06
0.15
0.18
0.23
0.15
0
0
1.66
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
60.02
Thiamin(mg)
0.27
0
0
0.04
0.11
0.37
0.12
0
0
0.12
0.7
0.21
0.15
0.1
0.23
0.21
0.01
0
122.21
Ribo(mg)
0.41
0
0
0.09
0.45
0.1
0
0
0
0.07
1.24
0.05
0.29
0.49
0.1
0.21
0.03
0.59
4.54
Niacin(mg)
0.44
0
1.08
0.78
0.23
5.96
23.32
0
0
0.35
25.71
0.43
3.83
0.26
0.74
2.97
0.9
0
0
Vit B6(mg)
0.11
0
0
0.43
0.09
0.57
1.02
0
0
0.12
2.41
0.06
0.58
0.11
0.16
0.57
0.1
0
2.65
Vit B12(g)
0.77
0
0
0
1.23
0
0.58
0
0
0
7.78
0
0
1.27
0
0
0
0
3.53
Fol (DFE)(g)
16.38
0
0
23.6
12.25
15.6
6.8
0
0
83.52
73.99
128.14
178.47
24.5
78.6
12
30.34
0
67.02
0
6.33
0
11.63
0
684.19
DA Plus 10 Page: 10
Nov 05, 2012

Item Name
Superfood 9
Banana
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Salted
Item Name
Superfood 9
Banana
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Salted
Item Name
Superfood 9
Banana
Vit C(mg)
0.23
0
18
10.27
0
0
0
0
0
8.06
0
0
17.65
1.72
139.38
39.2
0.18
Vit D (ug)(g)
0
0
0
0
2.94
0
0.17
0
0
0
0
0
0
0
0
0
0
Vit A (RAE)(g)
95.94
0
0
3.54
149.45
0
10.21
0
0
72
33.17
0
14.04
0
28.82
1922
0
Vit A (IU)(IU)
391.61
0
1272.02
75.52
499.8
0
35.72
0
0
1445.76
112.26
5.16
294.77
147
589.5
38436
1.15
0
234.69
Alpha-T(mg)
0.3
0
0
0.12
0.02
0.12
0.46
0
0
0.52
0
0
3.95
0
0.47
1.42
3.34
0
3.11
Calcium(mg)
259.74
0
24
5.9
298.9
39
25.51
0
0
51.84
38.27
23.22
26.07
414.05
104.8
76
8.96
0
2,329.16
Iron(mg)
1.43
0
1.2
0.31
0.07
1.64
1.77
0
0
1.18
2.63
1.81
1.22
0.17
0.26
1.38
0.49
0
43,306.28
Magn(mg)
72.54
0
0
31.86
26.95
167.7
49.33
0
0
20.16
94.4
60.2
58.15
39.2
26.2
54
16.51
0
10.72
Potas(mg)
421.2
0
168
422.44
7,389.57
0
1,396.26
Zinc(mg)
1.92
0
0
0.18
15.64
0
15.55
Sodium(mg)
332.28
0
31.2
1.18
1,085.25
0
717.21
DA Plus 10 Page: 11
Nov 05, 2012

Item Name
Superfood 10
Lettuce, Iceberg
Superfood 7
Superfood 6
Avocado, California
Superfood 4
Orange
Superfood 1
Salted
Potas(mg)
382.2
167.7
435.45
0
0
406.08
1602.32
305.3
1016.65
529.2
474.22
950
108.8
Zinc(mg)
1.03
2.46
1.7
0
0
0.43
2.09
0.96
1.36
2.01
0.18
0.64
0.68
Sodium(mg)
102.9
19.5
125.87
0
0
28.8
142.88
0.86
16.04
159.25
0
72
52.48
0
7,389.57
0
15.64
0
1,085.25
DA Plus 10 Page: 12
Nov 05, 2012


Item Name
Superfood 2
Bread, Whole Wheat, Prepared, Toasted
Juice, Orange
Meal
Breakfast
Breakfast
Breakfast
Breakfast
Superfood 5
Superfood 7
Spinach, Chopped, Boiled, Drained
Breakfast
Breakfast
Lunch
Lunch
Superfood 10
Lettuce, Iceberg
Lunch
Dinner
Turkey, Light Meat, Meat Only, Roasted

Dinner
Dinner
Snacks
Banana
Snacks
Candy or Candies, Dark Chocolate

Snacks
Snacks
Item Name
Superfood 2
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Banana
Item Name
Superfood 2
Protein(g)
6.29
7.73
1.74
0
4.5
7.21
10.69
0
52.76
0.65
59.34
0
8.26
1.29
4.33
0
164.78
Mono Fat(g)
2.04
37.68
Quantity
50 gram(s)
2 slice(s)
8 fluid ounce(s)
1 serving(s) - 20
fl oz bottle
225 gram(s)
1 ounce(s)
2 cup(s)
1 serving(s) - 20
fl oz bottle
6 ounce(s)
1 cup(s) Shredded or
chopped
7 ounce(s)
1 serving(s) - 20
fl oz bottle
8 fluid ounce(s)
- 8 fl oz is 1 cup
7 7/8 in. long)
3 ounce(s)
1 serving(s) - 20
fl oz bottle
Carb(g)
0.56
47.38
25.79
0
19.19
0
13.5
0
0
2.14
0
0
12.15
26.95
51
0
198.67
Poly Fat(g)
0.71
13.03
Wt(g)
50
84
248
591
Kcal(kcal)
77.5
256.2
111.6
0
225
28.35
360
591
360
51.6
82.8
0
170.1
72
280.66
10.08
198.45
591
311.56
0
245
83.3
118
105.02
85.05
591
467.78
0
4,247.95
Fat(g)
5.3
4.96
0.5
0
32.99
2.3
0.94
0
6.07
0.1
6.39
0
0.2
0.39
27.39
0
87.52
Trans Fat(g)
0
0.09
2,198.1
Sat Fat(g)
1.63
0.73
0.06
0
4.79
0.36
0.15
0
1.72
0.01
2.04
0
0.14
0.13
16.15
0
27.93
Chol(mg)
186.5
498.99
DA Plus 10 Page: 13
Nov 05, 2012

Item Name
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Banana
Item Name
Superfood 2
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Banana
Item Name
Superfood 2
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Mono Fat(g)
1.07
0.09
0
22.05
0.76
0.02
0
2.11
0
1.11
0
0.05
0.04
8.34
0
37.68
Omega-6(g)
0.59
2.42
0.07
0
3.76
0.06
0.06
0
1
0.02
1.13
0
0
0.05
0.86
0
10.04
Water(L)
0.04
0.02
0.22
0.59
0.16
0.02
0.33
0.59
0.11
0.07
3.77
Poly Fat(g)
2.71
0.1
0
4.1
0.92
0.39
0
1.31
0.05
1.71
0
0.01
0.09
0.94
0
13.03
Omega-3(g)
0.02
0.29
0.03
0
0.27
0.11
0.33
0
0.05
0.04
0.02
0
0
0.03
0.07
0
1.26
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0.09
0
0.09
Diet Fiber(g)
0
5.63
0.5
0
15.07
0
8.64
0
0
0.86
0
0
0
3.07
6.12
0
39.89
Thiamin(mg)
0.03
0.22
0.22
0
0.16
0.08
0.34
0
0.12
0.03
1.37
Chol(mg)
0
0
0
0
20.13
0
0
144.58
0
136.93
0
4.9
0
5.95
0
498.99
Sugar(g)
0.56
3.54
20.83
0
1.48
0
1.55
0
0
1.42
0
0
12.47
14.43
39.24
0
95.53
Ribo(mg)
0.26
0.19
0.07
0
0.29
0.14
0.85
0
0
0.02
2.65
DA Plus 10 Page: 14
Nov 05, 2012

Item Name
Banana
Item Name
Superfood 2
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Banana
Item Name
Superfood 2
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Banana
Item Name
Superfood 2
Water(L)
0.13
0.59
0.22
0.09
0
0.59
3.77
Niacin(mg)
0.03
3.31
0.99
0
3.91
2.86
1.76
0
23.32
0.09
13.57
0
0.23
0.78
0.64
0
51.5
Vit C(mg)
0
0
124
0
22.5
0
35.28
0
0
2.02
0
0
0
10.27
0
0
194.06
Alpha-T(mg)
0.51
14.66
Alcohol(g)
0
0
0
0
0
0
0
Vit B6(mg)
0.06
0.17
0.1
0
0.58
0.27
0.87
0
1.02
0.03
1.07
0
0.09
0.43
0.03
0
4.73
Vit D (ug)(g)
1.1
0
0
0
0
0
0
0
0.17
0
0.4
0
2.94
0
0
0
4.61
Calcium(mg)
25
1,032.83
Thiamin(mg)
0
0
0.11
0.04
0.02
0
1.37
Vit B12(g)
0.56
0
0
0
0
0.86
0
0
0.58
0
0.73
0
1.23
0
0.2
0
4.15
Vit A (RAE)(g)
74.5
0
24.8
0
15.75
3.69
1886.4
0
10.21
18
0
0
149.45
3.54
1.7
0
2,188.03
Iron(mg)
0.6
30.37
Ribo(mg)
0.26
0
0.45
0.09
0.04
0
2.65
Fol (DFE)(g)
22
74.76
74.4
0
130.5
8.22
525.6
0
6.8
20.88
11.91
0
12.25
23.6
0
0
910.92
Vit A (IU)(IU)
260
3.36
496
0
1377
12.47
37731.6
0
35.72
361.44
0
0
499.8
75.52
41.67
0
40,894.59
Magn(mg)
5
794
DA Plus 10 Page: 15
Nov 05, 2012

Item Name
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Banana
Item Name
Superfood 2
Juice, Orange
Superfood 5
Superfood 7
Superfood 10
Lettuce, Iceberg
Banana
Alpha-T(mg)
0.71
0.1
0
4.66
0
7.49
0
0.46
0.13
0
0
0.02
0.12
0.47
0
14.66
Potas(mg)
63
289.8
496
0
1091.25
178.04
1677.6
0
435.45
101.52
605.27
0
382.2
422.44
483.08
0
6,225.65
Calcium(mg)
30.24
27.28
0
27
4.25
489.6
0
25.51
12.96
37.71
0
298.9
5.9
48.48
0
1,032.83
Zinc(mg)
0.52
1.39
0.12
0
1.44
0.23
2.74
0
1.7
0.11
4.05
0
1.03
0.18
1.79
0
15.3
Iron(mg)
2.86
0.5
0
1.24
0.29
12.85
0
1.77
0.3
2.68
0
0.07
0.31
6.91
0
30.37
Sodium(mg)
62
320.04
2.48
0
15.75
15.88
252
0
125.87
7.2
127.01
0
102.9
1.18
19.56
0
1,051.87
Magn(mg)
74.76
27.28
0
65.25
10.49
313.2
0
49.33
5.04
55.57
0
26.95
31.86
129.28
0
794
DA Plus 10 Page: 16
Nov 05, 2012


Item Name
Banana
Meal
Breakfast
Breakfast
HEALTHY CHOICE Bread, Hearty 100%

Whole Grain
Breakfast
Breakfast
Superfood 7
Superfood 3
Superfood 8
Lunch
Lunch
Lunch
Lunch
Superfood 10
Dinner
Dinner
Superfood 5
Superfood 4
Dinner
Snacks
Snacks
Item Name
Banana
Whole Grain
Superfood 7
Superfood 3
Superfood 8
Superfood 10
Superfood 5
Superfood 4
Item Name
Banana
Whole Grain
Superfood 7
Superfood 3
Superfood 8
Quantity
2 cup(s)
7 7/8 in. long)
3 slice(s)
Wt(g)
468
236
Kcal(kcal)
468
210.04
114
240
1 serving(s) - 20
fl oz bottle
7 ounce(s)
100 gram(s)
150 gram(s)
1 serving(s) - 20
fl oz bottle
6 ounce(s)
1 serving(s) - 20
fl oz bottle
7 ounce(s)
245 gram(s)
1 serving(s) - 20
fl oz bottle
591
198.45
100
150
591
361.17
575
52.5
0
170.1
591
280.66
0
198.45
245
591
317.51
257.25
0
Protein(g)
24.52
2.57
12
Carb(g)
65.33
53.9
54
4,243.99
Fat(g)
12.59
0.78
3
2,762.14
Sat Fat(g)
5.77
0.26
0
0
50.49
21.22
3.57
0
52.76
0
3.97
11.91
0
183.01
Mono Fat(g)
3.56
0.08
0
0
0
21.67
10.77
0
0
0
16.93
45.57
0
268.17
Poly Fat(g)
2
0.17
0
0
16.13
49.42
0.61
0
6.07
0
29.09
3.45
0
121.16
Trans Fat(g)
0
0
0
0
2.49
3.73
0.12
0
1.72
0
4.23
2.23
0
20.55
Chol(mg)
28.08
0
0
0
5.35
30.89
0.06
62.44
0
6.46
12.07
0.25
25.98
0
0
0.02
0
0.02
0
140.9
0
0
328.26
DA Plus 10 Page: 17
Nov 05, 2012

Item Name
Superfood 10
Superfood 5
Superfood 4
Item Name
Banana
Whole Grain
Superfood 7
Superfood 3
Superfood 8
Superfood 10
Superfood 5
Superfood 4
Item Name
Banana
Whole Grain
Superfood 7
Superfood 3
Superfood 8
Superfood 10
Superfood 5
Superfood 4
Item Name
Banana
Whole Grain
Superfood 7
Mono Fat(g)
0
2.11
0
19.45
0.95
0
62.44
Omega-6(g)
1.79
0.11
0
Poly Fat(g)
0
1.31
0
3.61
0.1
0
25.98
Omega-3(g)
0
0.06
0
Trans Fat(g)
0
0
0
0
0
0
0.02
Diet Fiber(g)
6.55
6.14
9
Chol(mg)
0
144.58
0
0
14.7
0
328.26
Sugar(g)
22.28
28.86
9
0
0.44
12.06
0.08
0
1
0
3.31
0.07
0
18.86
Water(L)
0.36
0.18
0
0
0.75
0.01
0.18
0
0.05
0
0.24
0.03
0
1.32
Alcohol(g)
0
0
0
0
0
12.2
4.95
0
0
0
13.3
0
0
52.13
Thiamin(mg)
0.54
0.07
0
0
0
3.89
2.09
0
0
0
1.31
37.78
0
105.2
Ribo(mg)
0.83
0.17
0
0.59
0.12
0
0.13
0.59
0.11
0.59
0.15
0.18
0.59
3.59
Niacin(mg)
0.88
1.57
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.22
0.87
0
0
0.55
0.21
0.09
0
0.12
0
0.14
0.1
0
1.83
Vit B12(g)
1.54
0
0
0
0.97
1.01
0.18
0
0
0
0.26
0.49
0
3.91
Fol (DFE)(g)
32.76
47.2
0
0
20
53.7
0
1.87
5.05
0
6.05
9.45
0
57.55
495.91
DA Plus 10 Page: 18
Nov 05, 2012

Item Name
Superfood 3
Superfood 8
Superfood 10
Superfood 5
Superfood 4
Item Name
Banana
Whole Grain
Superfood 7
Superfood 3
Superfood 8
Superfood 10
Superfood 5
Superfood 4
Item Name
Banana
Whole Grain
Superfood 7
Superfood 3
Superfood 8
Superfood 10
Superfood 5
Superfood 4
Item Name
Banana
Whole Grain
Niacin(mg)
3.38
0.83
0
23.32
0
3.45
0.26
0
53.7
Vit C(mg)
0.47
20.53
0
Vit B6(mg)
0.14
0.3
0
1.02
0
0.52
0.11
0
5.05
Vit D (ug)(g)
0
0
0
Vit B12(g)
0
0
0
0.58
0
0
1.27
0
9.45
Vit A (RAE)(g)
191.88
7.08
0
Fol (DFE)(g)
50
162
0
6.8
0
115.1
24.5
0
495.91
Vit A (IU)(IU)
783.22
151.04
0
0
0
0
97.35
0
0
0
19.84
1.72
0
139.91
Alpha-T(mg)
0.61
0.24
0
0
0
0
0
0
0.17
0
0
0
0
0.17
Calcium(mg)
519.48
11.8
450
0
25.8
0
115.5
0
10.21
0
13.89
0
0
364.36
Iron(mg)
2.85
0.61
8.1
0
87.32
1
2322
0
35.72
0
1214.49
147
0
4,741.79
Magn(mg)
145.08
63.72
0
0
0
26.22
2.18
0
0.46
0
4.11
0
0
33.81
Potas(mg)
842.4
844.88
0
0
29.77
264
60
0
25.51
0
23.81
414.05
0
1,798.43
Zinc(mg)
3.84
0.35
0
0
2.04
3.72
1
0
1.77
0
1.09
0.17
0
21.37
Sodium(mg)
664.56
2.36
510
0
73.43
268
31.5
0
49.33
0
57.55
39.2
0
727.8
6,005.15
14.55
1,649.56
DA Plus 10 Page: 19
Nov 05, 2012

Item Name
Superfood 7
Superfood 3
Superfood 8
Superfood 10
Superfood 5
Superfood 4
Potas(mg)
0
1246.25
705
439.5
0
435.45
0
962.47
529.2
0
6,005.15
Zinc(mg)
0
1.63
3.08
0.68
0
1.7
0
1.27
2.01
0
14.55
Sodium(mg)
0
111.13
1
61.5
0
125.87
0
13.89
159.25
0
1,649.56
DA Plus 10 Page: 20
Nov 05, 2012

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date
kCal Consumed
kCal Burned
Net kCal
Nov 01, 2012
2789
1868
921
Nov 02, 2012
2200
1868
332
Nov 03, 2012
2762
1868
894
Total:
7751
5604
2147
Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:
kCal
2715
2584
1868
716
DA Plus 10 Page: 21

TaboraK WB4

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Nov 05, 2012

Kevin Tabora, kevintabora@gmail.com

Less than 10% of calories

Trans Fatty Acid

Less than 300mg recommended

Daily requirement based on grams per

Essential Fatty Acids

Nov 05, 2012

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

303.0 - 438.0 270.01 g

Dietary Fiber, Total

Essential Fatty Acids

Nov 05, 2012

Nov 05, 2012

3.5 cup eq.

1.4 cup eq.

2.5 cup eq.

2.2 cup eq.

3.0 cup eq.

1.4 cup eq.

7.0 oz. eq.

2.6 oz. eq.

Your results are based on a 2715 calorie

for this much every week:

Dark Green Vegetables = 3.0 cups weekly

*MyPlate contains recommendations only for calorie levels up to 3,200

Nov 05, 2012

Intake Spreadsheet for Nov 01, 2012

Milk, Non Fat Skim or Fat Free

Rice, Brown, Long Grain, Cooked

DASANI Water, Bottled

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 02, 2012

Turkey, Light Meat, Meat Only, Roasted

Milk, Non Fat Skim or Fat Free

Candy or Candies, Dark Chocolate

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Intake Spreadsheet for Nov 03, 2012

HEALTHY CHOICE Bread, Hearty 100%

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 05, 2012

Nov 01, 2012

Nov 02, 2012

Nov 03, 2012

Daily Caloric Summary

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