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| All Daily Reports |
| A variety of reports and information combined into one document. |
| Profile Info |
| Personal: Yanyan Xu Male 19 yrs 5 ft 7 in 137 lb |
|
| Day(s): 2008 Jan 1, Jan 2, Jan 3, Jan 4, Jan 5, Jan 6, Jan 7, Jan 8, Jan 9, Jan 10, Jan 11, Jan 14, Jan 15, Jan 16, Jan 17, Jan 18, Jan 19, Jan 20, Jan 21, Jan 22, Jan 23, Jan 24, Jan 25, Jan 26, Jan 27, Jan 28, Jan 29, Jan 30, Jan 31, Feb 1, Feb 3, Feb 4, Feb 5, Feb 6, Feb 7, Feb 8, Feb 9, Feb 10, Feb 11, Feb 12, Feb 13, Feb 14, Feb 15, Feb 16, Feb 17, Feb 18, Feb 19, Feb 20, Feb 22, Feb 23, Feb 24, Feb 25, Feb 26, Feb 27, Feb 28, Feb 29, Mar 2 |
| Activity Level: Active |
(Strive for an Active activity level.) |
| BMI: 21.5 |
Normal is 18.5 to 25. |
| Weight Lose: 0.5 lb per week |
Best not to exceed 2 lbs per week. |
|
| Recommendations |
| The Recommendations Report lists the recommended daily nutrient intake for a person based on the information entered. Often referred to as the DRI (Dietary Reference Intake). |
| Nutrient |
DRI Goal |
Notes |
| Basic Components |
|
| Calories |
2,613.44 |
|
| Protein (g) |
49.71 |
10% - 35% of Calories * |
| Carbohydrates (g) |
359.35 |
45% - 65% of Calories * |
| Dietary Fiber (g) |
36.59 |
|
| Fat (g) |
81.31 |
20% - 35% of Calories * |
| Saturated Fat (g) |
26.13 |
Less than 10% of Calories + |
| Mono Fat (g) |
29.04 |
|
| Poly Fat (g) |
26.13 |
|
| Cholesterol (mg) |
300.00 |
Less than 300 mg per day + |
| Water (g) |
3,700.00 |
|
| Vitamins |
|
| Vitamin A - RAE (mcg) |
900.00 |
|
| Vitamin B1 - Thiamin (mg) |
1.20 |
|
| Vitamin B2 - Riboflavin (mg) |
1.30 |
|
| Vitamin B3 - Niacin (mg) |
16.00 |
|
| Vitamin B6 (mg) |
1.30 |
Do not exceed 100 mg * |
| Vitamin B12 (mcg) |
2.40 |
Over 50 should take a supplement + |
| Vitamin C (mg) |
90.00 |
Do not exceed 2000 mg * |
| Vitamin D - mcg (mcg) |
5.00 |
Do not exceed 50 mcg * |
| Vitamin E - Alpha Tocopherol (mg) |
15.00 |
|
| Folate (mcg) |
400.00 |
Women of child bearing age should take a supplement + |
|
| Minerals |
|
| Calcium (mg) |
1,000.00 |
Do not exceed 2500 mg * |
| Iron (mg) |
8.00 |
Do not exceed 45 mg * |
| Magnesium (mg) |
400.00 |
Do not exceed 350 mg by supplement * |
|
| Phosphorus (mg) |
700.00 |
Do not exceed 4000 mg * |
| Potassium (mg) |
4,700.00 |
|
| Sodium (mg) |
2,300.00 |
Less than 2300 mg per day. Lower is recommended for some groups + |
|
| Zinc (mg) |
11.00 |
Do not exceed 40 mg * |
|
| Sources: |
|
| * DRIs - For Adult 19-70 years, non-pregnant |
| + 2005 Dietary Guidelines for Americans |
|
|
|
| Bar Graph Report |
| The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. |
| Nutrient |
Value |
DRI Goal |
Percent |
0 |
50 |
100 |
150 |
| Basic Components |
|
| Calories |
2,046.97 |
2,613.44 |
78 |
% |
 |
| Calories from Fat |
475.65 |
731.76 |
65 |
% |
 |
| Calories from SatFat |
110.65 |
235.21 |
47 |
% |
 |
| Protein (g) |
177.42 |
49.71 |
357 |
% |
 |
| Carbohydrates (g) |
230.64 |
359.35 |
64 |
% |
 |
| Sugar (g) |
82.67 |
|
|
| Dietary Fiber (g) |
40.73 |
36.59 |
111 |
% |
 |
| Soluble Fiber (g) |
4.76 |
|
|
| InSoluble Fiber (g) |
11.78 |
|
|
| Fat (g) |
52.85 |
81.31 |
65 |
% |
|
| Saturated Fat (g) |
12.29 |
26.13 |
47 |
% |
|
| Trans Fat (g) |
0.10 |
|
|
| Mono Fat (g) |
17.13 |
29.04 |
59 |
% |
 |
| Poly Fat (g) |
10.57 |
26.13 |
40 |
% |
 |
| Cholesterol (mg) |
370.17 |
300.00 |
123 |
% |
 |
| Water (g) |
1,552.16 |
3,700.00 |
42 |
% |
 |
| Vitamins |
|
| Vitamin A - RAE (mcg) |
2,353.06 |
900.00 |
261 |
% |
|
| Vitamin B1 - Thiamin (mg) |
2.98 |
1.20 |
248 |
% |
|
| Vitamin B2 - Riboflavin (mg) |
4.08 |
1.30 |
314 |
% |
|
| Vitamin B3 - Niacin (mg) |
36.43 |
16.00 |
228 |
% |
|
| Vitamin B6 (mg) |
4.29 |
1.30 |
330 |
% |
|
| Vitamin B12 (mcg) |
11.77 |
2.40 |
491 |
% |
|
| Vitamin C (mg) |
262.32 |
90.00 |
291 |
% |
|
| Vitamin D - mcg (mcg) |
8.92 |
5.00 |
178 |
% |
|
| Vitamin E - Alpha |
23.49 |
15.00 |
157 |
% |
 |
| Folate (mcg) |
948.87 |
400.00 |
237 |
% |
|
| Minerals |
|
| Calcium (mg) |
1,194.94 |
1,000.00 |
119 |
% |
 |
| Iron (mg) |
22.06 |
8.00 |
276 |
% |
|
| Magnesium (mg) |
592.33 |
400.00 |
148 |
% |
 |
| Phosphorus (mg) |
1,449.07 |
700.00 |
207 |
% |
|
| Potassium (mg) |
4,586.23 |
4,700.00 |
98 |
% |
 |
| Sodium (mg) |
3,567.70 |
2,300.00 |
155 |
% |
 |
| Zinc (mg) |
19.36 |
11.00 |
176 |
% |
|
| Other |
|
| Alcohol (g) |
0.09 |
|
|
| Caffeine (mg) |
4.88 |
|
|
|
|
|
| Spreadsheet Report |
| The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list. |
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