Dietary Analysis and Critique - Eportfolio

Dietary Analysis
Analysis of February 24, 2016:

1. List the website/program(s) which you chose
The three websites I chose are:
1. www.myfitnesspal.com
2. www.choosemyplate.gov (My Super Tracker)
3. www.fitday.com
2. Enter 1 day of all of the food and beverages you consumed into each of the 3 website
programs.
February 24, 2016
3. Include the following printouts/reports from each of the websites:
a. Recommended calories/macronutrients/micronutrients
b. Your 3 day food record
c. Reports that average your 3-days: actual caloric intake, macronutrient and
micronutrient values
d. Exercise reports, if available
See Appendices A, B, C, and D.
4. What was the recommended amount of calories from each of the websites/programs?
Did you consume more or less of the recommended calories?
To maintain my current weight, the three websites recommend the following
respectively:
1 1,570 kilocalories
5. Did you meet your carbohydrate, protein and fat recommendations?
1 Carbohydrates were under by 56g, Protein was over by 20g, and Fat was over by 56g
2 Carbohydrates were under by 5g, Protein was over by 59g, and Fat was over by 2%
3 Carbohydrates were over by 5%, Protein was over by 101%, and Fat was
unknown/not given (62.9 grams were consumed)
List the actual amounts you consumed and then the recommended amounts of each
macronutrient for each website/program in a table format.
Macronutrient
Recommended
Consumed
Difference
1 - www.myfitnesspal.com
Carbohydrates
187 g
Protein
75 g
Fat
50 g
2 - www.choosemyplate.gov
130 g
95 g
107 g
Under by 57g
Over by 20g
Over by 57g
Carbohydrates
Protein
Fat
3 - www.fitday.com
130 g
46 g
20 - 35% Calories
125 g
105 g
37% Calories
Under by 5g
Over by 59g
Over by 2%
Carbohydrates
129.9 g (calculated from %

given)
46 g (calculated from % given)
Unknown/ not given
146.8 g (113%)
Over by 16.9g
99.4 g (216%)
62.9 g
Over by 53.4g
Unknown
Protein
Fat
a. If you were above or below the recommended amount list 3 foods that would
help you meet your recommendations.
Since carbohydrate intake was generally below recommended value and protein
and fat were concurrently over recommended value, a carbohydrate such as brown
rice, whole wheat pasta, oatmeal, or banana would help adjust consumption to meet
all goals.
6. List the micronutrients that you were below the recommended amounts, from each of
the websites/programs.
a. Chose 3 micronutrients that were below the recommendation; list 3 foods that
would help increase EACH of these micronutrients (3 micronutrients x 3 foods =
9 foods!).
Micronutrient
Recommended
Consumed
Difference
1 - www.myfitnesspal.com
Vitamin A
Vitamin D
Iron
Calcium
2 - www.choosemyplate.gov
Amount not given

Amount not given
Milligrams not given
46%
Not given
51%
58%
Under by 54%
NA
Under by 49%
Under by 42%
Vitamin A
Vitamin D
Iron
Calcium
3 - www.fitday.com
700 g RAE
15 g
18 mg
1000 mg
501 g RAE
2 g
12 mg
672 mg
Under by 199 g (28.4%)

Under by 13 g (86.7%)
Under by 6 mg (33.3%)
Under by 328 mg (32.8%)
Vitamin A
Vitamin D
Iron
Calcium
Amount not given

Amount not given
96%
57%
63%
63%
Under by 4%
Under by 43%
Under by 37%
Under by 37%
Foods rich in Vitamin A:

Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order
to have optimal absorption. High vitamin A foods include sweet potatoes, carrots, dark
leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver,
and tropical fruits.
Foods rich in Vitamin D:
Few foods contain vitamin D, unless it's added to the food. The body is built to get
vitamin D through your skin (from sunlight) rather than through food consumption. Once
the body has enough, it doesn't matter whether you got it through your skin or through
your stomach. Foods high in vitamin D include salmon, mackerel, mushrooms, milk or
yogurt fortified with vitamin D, liver, and egg yolks.
Foods rich in Iron:
The body absorbs more iron from meat than it does from other sources. If you choose to
not eat meat, you may need to increase your intake of iron-rich, plant-based foods to
absorb the same amount of iron as someone who eats meat. People can enhance the
body's absorption of iron by eating other foods rich in vitamin C at the same time.
Vitamin C helps the body to better absorb dietary iron. Foods high in iron include meat,
beans, dark green leafy vegetables, and iron-fortified cereals, breads and pastas.
Foods rich in Calcium:
Calcium is a mineral that helps you build and maintain strong bones and teeth. Good
calcium intake throughout your life can help to prevent osteoporosis. When you have
osteoporosis your bones are weak and thin from a loss of calcium. Weak bones can break
more easily than strong bones. Calcium is also used in other parts of your body. It helps
your muscles work and your heartbeat. Foods high in calcium include dairy foods, dark
leafy greens, soybeans, figs, sardines and salmon, and fortified breads and grains.
7. List your water and fiber recommendations and the amount you actually consumed.
a. If you did not meet your water recommendation, what are some strategies to
help you improve your water/fluid consumption?
1 Water 8 cups/ day; Fiber 25g
2 Water, none given; Fiber 25g
3 Water, none given; Fiber, exact number not given
Consumed: Water, 5 glasses: Fiber 24g
b. What are some foods that are considered a good source of fiber?
Bran cereals and whole grains, beans, apples, prunes, and squash.
8. Determine your BMI; show the calculations.
3
The Body Mass Index formula assumes that adult height is stable and that any increase in
scale weight is a result of an increase in body fat.
Metric BMI Formula:
BMI = Weight (kilograms) / Height2 (meters)
BMI = 59.0 / (1.6)2
BMI = 59.0 / 2.56
BMI = 23.0
What category (normal weight, overweight, etc.) does your BMI put you in?
Overweight for adults is defined as a body mass index (BMI) between 25 and 29.9 and
obesity is defined as a BMI > 30. Therefore, according to the BMI calculation, I am
considered normal in weight.
Do you feel BMI accurately reflects your health and body weight? Why or Why not?
BMI is body weight assessed relative to body height, and is a screening tool for the
general population that helps individuals determine a healthy weight range. The BMI
formula assumes that adult height is stable and that any increase in scale weight is a result of
an increase in body fat. However, it is inappropriate to use BMI with pregnant females
(whose increase in weight is due to more muscle, ft, blood, and fluid, as well as the
developing fetus), people who have decreased in height because of osteoporosis, or trained
athletes. Its inappropriate for trained athletes typically have more skeletal muscle and less
body fat than sedentary adults.
I feel that BMI fairly accurately reflects my health and body weight because I fit into the
general population. However, even though Im not a trained athlete, I am an active person
with good cardiovascular fitness and muscle mass.
9. Conclusion:
Based on what you learned from your analysis of your 3-day food record, what are 3
change(s) would you make to your diet?
Before this analysis I was unaware that I was generally below the RDA for some
important micronutrients such as vitamins A, D, C, iron, and calcium. I had some idea that I
would be below recommended fiber and water intake. I would incorporate more whole
grains into my diet along with more nutrient dense foods like sweet potatoes, salmon, whole
fruits, and dark green vegetables. Additionally, I would make it a daily goal to consume
eight glasses of water, especially on high active days. I think that the recommendation for
daily calorie intake is higher than it should be for me. In my personal experience, if I
consume more than about 1,500 calories a day, my body weight begins to rise. I think that
my current weight is healthy and gaining any weight is not recommended to improve my
health.
How do you plan on implementing the change(s)?
The best way to implement real change is to first understand the goal or deficiency. I
believe keeping track of my food intake on a daily basis is the best way to begin implementing
4
more nutrients into my diet. Also, I think that reading labels and measuring portions is a good
way to keep calorie intake optimal. Id also like to have a test done to determine my resting
metabolic rate (RMR) so that I can properly maintain my weight. Also, Id like to set a daily
goal to consume more water by carrying a 32 oz container with me to work.
Online Diet Planner Critique

1. Which of the websites/programs do you think the recommended calories are more
accurate to meet your diet and exercise needs?
I think that Myfitnesspal is a more accurate way to keep track of calories because it has a
huge database of name brand nutritional information. However, the USDAs Supertracker
has the best and most detailed list of micro and macronutrient recommendations. I also think
that Supertracker and Fitday recommended total calorie intake is too high for me. The only
Fitday may be more accurate because it incorporates BMI and age into its calculations. The
other two sites use a more general recommendation for the population in general. Im a
smaller than average person, so I have to take that into account. Ideally, I would use two
sites in order to provide a check and balance for each other.
2. Did your websites/programs give your BMI?
None of them game me my BMI but when I set up the accounts that asked for my height,
weight, and sex, and asked if I wanted to gain, maintain, or lose weight. Then each site would
recommend my daily caloric intake based on my goals.
If yes, did they also provide any information about why BMI might be useful in
assessing health? Describe.
3. Were there other nutrition or exercise tools available on the website you chose?
Describe.
On one of the websites there was a tool to measure daily water intake. And on two of the
sites there was a tool measure calories burned through exercise.
Do you feel they could be helpful?
I think a website that had a tools to enter water consumed, named brand nutritional and
general information, and calories burned through exercise would be ideal. If a site had all
this and a way to generate RDA reports for all macro and micronutrients, it would have
everything a person needs to meet their nutrition and exercise goals.
Could they potentially be providing misinformation?
Myfitnesspal and Fitday have communal databases that are enhanced as people enter
more and more custom foods. The problem with this is that some people may not be entering
the data accurately or completely. This tool is really just for convenience and each website
gives you the option of creating your own foods, which can personally be verified for
accuracy.
4. Would you recommend these websites/programs? To whom? Why or Why not?
I would recommend all three to anybody who was looking to lose weight or increase
overall health. Just keeping track of the food you eat helps motivate and educate people to
make good nutritional choices. No one website is perfect or has every tool, but I think that
having a simple and convenient way to keep track of food consumption is the best way to
make positive changes in diet and exercise habits.
Dietary Analysis
Appendix A
Myfitnesspal.com
My Plan
1 of 3
https://www.supertracker.usda.gov/myplan.aspx
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United States
Department of
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Food-A-Pedia
My Plan
Grains
My Plan
Track Food & Activity My Reports
KHansen
My Features
Groups
Sample Meal Plans
6 ounce(s) per day
1 ounce of Grains
Tips
3/2/2016 3:00 PM
Dietary Analysis
Appendix B
Dietary Analysis
Appendix C
Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com
3 of 5
http://www.myfitnesspal.com/reports
Calories Consumed
Calories Consumed
2,500
2,000
1,500
1,000
500
Calories Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Calories

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3/2/2016 2:47 PM
3 of 5
Net Calories Consumed

2,000
1,500
1,000
500
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com

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3/2/2016 2:30 PM
3 of 5

2,000
1,500
1,000
500
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com

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3/2/2016 2:48 PM
3 of 5
Carbs Consumed
Carbs Consumed
250
200
150
100
50
Carbs Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Carbohydrates

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3/2/2016 2:47 PM
3 of 5
500
400
300
200
100
Cholesterol Consumed (mg)
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Cholesterol Consumed (mg)
Cholesterol Consumed
Daily Goal
Highcharts.com
Foods Highest in Cholesterol

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3/2/2016 2:42 PM
3 of 5
Fat Consumed
125
Fat Consumed
100
75
50
25
Fat Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Fat

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3/2/2016 2:46 PM
3 of 5
Fiber Consumed
Fiber Consumed
40
30
20
10
Fiber Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Fiber

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3 of 5
30
20
10
Monounsaturated Fat Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Monounsaturated Fat

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3/2/2016 2:44 PM
3 of 5
10
7.5
2.5
Polyunsaturated Fat Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Polyunsaturated Fat

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3/2/2016 2:44 PM
3 of 5
Protein Consumed
Protein Consumed
100
75
50
25
Protein Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Protein

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3 of 5
Saturated Fat Consumed

30
20
10
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Saturated Fat

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3/2/2016 2:45 PM
3 of 5
Sugar Consumed
Sugar Consumed
80
60
40
20
Sugar Consumed
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Sugar

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3/2/2016 2:42 PM
3 of 5
Calcium Consumed
Calcium Consumed (%RDA)
125
100
75
50
25
Calcium Consumed (%RDA)
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Calcium

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3/2/2016 2:40 PM
3 of 5
Iron Consumed
Iron Consumed (%RDA)
125
100
75
50
25
Iron Consumed (%RDA)
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Daily Goal
Highcharts.com
Foods Highest in Iron

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3/2/2016 2:40 PM
3 of 5
Potassium Consumed
Potassium Consumed (mg)
4k
3k
2k
1k
Potassium Consumed (mg)
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
0k
Daily Goal
Highcharts.com
Foods Highest in Potassium

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3/2/2016 2:37 PM
3 of 5
Sodium Consumed
Sodium Consumed (mg)
3k
2k
1k
Sodium Consumed (mg)
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
0k
Daily Goal
Highcharts.com
Foods Highest in Sodium

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3/2/2016 2:41 PM
3 of 5
400
300
200
100
Vitamin A Consumed (%RDA)
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Vitamin A Consumed (%RDA)
Vitamin A Consumed
Daily Goal
Highcharts.com
Foods Highest in Vitamin A

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3/2/2016 2:38 PM
3 of 5
150
100
50
Vitamin C Consumed (%RDA)
3/01
2/28
2/26
2/24
2/22
2/20
2/18
2/16
2/14
2/12
2/10
2/08
2/06
2/04
2/02
Vitamin C Consumed (%RDA)
Vitamin C Consumed
Daily Goal
Highcharts.com
Foods Highest in Vitamin C

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3/2/2016 2:39 PM
KHansen's Nutrients Report 02/24/16 - 02/24/16

Your plan is based on a 2000 Calorie allowance.
Nutrients
Target
Average Eaten
Status
Total Calories
2000 Calories
1446 Calories
Under
Protein (g)***
46 g
105 g
OK
Protein (% Calories)***
10 - 35% Calories
29% Calories
OK
Carbohydrate (g)***
130 g
125 g
Under
Carbohydrate (% Calories)***
45 - 65% Calories
35% Calories
Under
Dietary Fiber
25 g
17 g
Under
Total Sugars
No Daily Target or Limit
23 g
Added Sugars
< 50 g
9g
OK
Total Fat
20 - 35% Calories
37% Calories
Over
Saturated Fat
< 10% Calories
13% Calories
Over
Polyunsaturated Fat
5% Calories
Monounsaturated Fat
14% Calories
Linoleic Acid (g)***
12 g
8g
Under
Linoleic Acid (% Calories)***
5 - 10% Calories
5% Calories
OK
Linolenic Acid (% Calories)***
0.6 - 1.2% Calories
0.4% Calories
Under
Linolenic Acid (g)***
1.1 g
0.6 g
Under
Omega 3 - EPA
16 mg
Omega 3 - DHA
48 mg
Cholesterol
< 300 mg
465 mg
Over
Minerals
Target
Average Eaten
Status
Calcium
1000 mg
672 mg
Under
Potassium
4700 mg
2088 mg
Under
Sodium**
< 2300 mg
2383 mg
Over
Copper
900 g
1216 g
OK
Iron
18 mg
12 mg
Under
Magnesium
310 mg
302 mg
Under
Phosphorus
700 mg
1424 mg
OK
Selenium
55 g
144 g
OK
Zinc
8 mg
12 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 g RAE
501 g RAE
Under
Vitamin B6
1.3 mg
2.9 mg
OK
Vitamin B12
2.4 g
6.5 g
OK
Vitamin C
75 mg
91 mg
OK
Vitamin D
15 g
2 g
Under
Vitamin E
15 mg AT
9 mg AT
Under
Vitamin K
90 g
52 g
Under
Folate
400 g DFE
584 g DFE
OK
Thiamin
1.1 mg
1.2 mg
OK
Riboflavin
1.1 mg
2.0 mg
OK
Niacin
14 mg
35 mg
OK
Choline
425 mg
367 mg
Under
Information about dietary supplements.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.
Meals from 02/24/16 - 02/24/16
KHansen's Meals
Your plan is based on a 2000 Calorie allowance.
Date
02/24/16
Breakfast
Lunch
Dinner
Snacks
1 slice Bread, sprouted

wheat
cup, chopped Cabbage,

red, raw
cup, sliced Cucumber,

raw
2 tablespoon Almonds,
unroasted
1 mug (8 fl oz) Coffee,

brewed, regular
1 cup, shredded Chicken,

breast, boneless, skinless,
baked
tablespoon Feta Cheese

Dressing
cup Granola, lowfat
2 tablespoon Cream, half

and half
2 tablespoon Cilantro, raw
1 medium slice Meat loaf,

made with beef and pork
4 large (1-3/8" across)

Strawberries, raw
1 large egg(s) Egg, fried,

with vegetable oil
4 tablespoon Green Tomato

chile sauce, raw (salsa
verde)
1 small whole (2-2/5"

across) Tomato, raw
1 string cheese stick String

cheese, part skim
1 ounce(s) Goat cheese
1 juice of 1 wedge or slice

Lime juice, freshly
squeezed
1 tortilla Tortilla, whole

wheat
1 tablespoon Sour cream,

light
2 tortilla Tortilla, whole
wheat
Nutrition
1 of 2
http://www.fitday.com/app/reports/nutrition#24FEB2016
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REPORTS
Nutrition
FEB 24
Total Nutrition (Daily Average)

1 WEEK
2 WEEKS
3 WEEKS
1 MONTH
2 MONTHS
4 MONTHS
6 MONTHS
12 MONTHS
300
275
250
200
175
150
125
100
75
50
25
Thiamin
Selenium
Riboflavin
Phosphorous
Pant. Acid
Niacin
Manganese
Magnesium
Iron
Copper
Calcium
Vitamin E
Vitamin D
Vitamin C
Vitamin B12
Vitamin B6
Vitamin A
Protein
Fiber
0
Carbs
Percent RDA
225
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3/2/2016 2:18 PM
Dietary Analysis
Appendix D
KHansen's Physical Activity Report for Week of 02/21/16 - 02/27/16

Weekly Aerobic Activity
Date
Target (MIE)
150 minutes
Target
2 days
Actual (MIE)
360 minutes
Actual
3 days
Duration
Activity
Intensity
Estimated
Calories
Burned
Moderate
316
Moderate
435
Minutes
Sunday
Muscle Strengthening Activity
MIE
Minutes
0
0 None
02/21/16
Monday
60
60 Yoga, power
02/22/16
Tuesday
0 None
02/23/16
Wednesday
02/24/16
60
60 Boxing, punching
bag
Activity Counts
Toward Weekly
Aerobic Goal
Muscle
Strengthening
Thursday
0 None
0 None
02/25/16
Friday
02/26/16
Saturday
120
02/27/16
240 Hiking, cross

country
Vigorous
948
Total Weekly MIE Minutes: 360

1 Calories burned are estimates only for an average person performing the activity.
2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example,
30 minutes of vigorous activity is equivalent to 60 MIE minutes.
Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better
than none!

Dietary Analysis and Critique - Eportfolio

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Dietary Analysis

Analysis of February 24, 2016:

129.9 g (calculated from %

Amount not given

Under by 199 g (28.4%)

Amount not given

Foods rich in Vitamin A:

Online Diet Planner Critique

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OMB Approved No. 0584-0535 Expiration Date: 9/30/2018

Track Food & Activity My Reports

Sample Meal Plans

6 ounce(s) per day

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Foods Highest in Calories

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Net Calories Consumed

Net Calories Consumed

Foods Highest in Calories

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Net Calories Consumed

Net Calories Consumed

Foods Highest in Calories

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Foods Highest in Carbohydrates

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Cholesterol Consumed (mg)

Cholesterol Consumed (mg)

Foods Highest in Cholesterol

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Foods Highest in Fat

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Foods Highest in Fiber

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Monounsaturated Fat Consumed

Monounsaturated Fat Consumed

Monounsaturated Fat Consumed

Foods Highest in Monounsaturated Fat

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Polyunsaturated Fat Consumed

Polyunsaturated Fat Consumed

Polyunsaturated Fat Consumed

Foods Highest in Polyunsaturated Fat

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Foods Highest in Protein

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Saturated Fat Consumed

Saturated Fat Consumed

Foods Highest in Saturated Fat

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Foods Highest in Sugar

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Calcium Consumed (%RDA)

Foods Highest in Calcium

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Iron Consumed (%RDA)

Foods Highest in Iron

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Potassium Consumed (mg)

Foods Highest in Potassium

Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

Sodium Consumed (mg)

Linolenic Acid (% Calories)***

Linolenic Acid (g)***