All Daily Reports

Profile Info

Personal: James Leaks Male 39 yrs 6 ft 1 in 250 lb

Day(s): 2022 Mar 13, Mar 14, Mar 16

Activity Level: Active

BMI: 33.0

Weight Change: None

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

A variety of reports and information combined into one document.

RecommendationsThe Recommendations Report lists the recommended daily nutrient intake for a person based on the informationentered. Often referred to as the DRI (Dietary Reference Intake).

Nutrient Healthy Range Notes

Basic Components

Calories 3,691.0

Protein (g) 90.7 10% – 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 508.0 45% – 65% of Calories (adults 19-70 yrs) *

Added Sugar (g) 46.1

Dietary Fiber (g) 51.7

Fat (g) 115.0 20% – 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 36.9 Less than 10% of Calories +

Mono Fat (g) 41.0

Poly Fat (g) 36.9

Cholesterol (mg) 300.0 Less than 300 mg per day ^

Water (g) 3,700.0

Vitamins

Vitamin A – RAE (mcg) 900.0 Do not exceed 3000 mg *

Vitamin B1 – Thiamin (mg) 1.2

Vitamin B2 – Riboflavin (mg) 1.3

Vitamin B3 – Niacin Equivalents (mg) 16.0

Vitamin B6 (mg) 1.3 Do not exceed 100 mg *

Vitamin B12 (mcg) 2.4 Over 50 should take a supplement *

Vitamin C (mg) 90.0 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 asupplement *

Minerals

Calcium (mg) 1,000.0 Do not exceed 2500 mg *

Iron (mg) 8.0 Do not exceed 45 mg *

Magnesium (mg) 420.0 Do not exceed 350 mg by supplement *

Phosphorus (mg) 700.0 Do not exceed 4000 mg *

Potassium (mg) 3,400.0

Sodium (mg) 2,300.0 Less than 2300 mg – lower for some people+

Zinc (mg) 11.0 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 ReportThe Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to thedietary intake recommendations.

DRI GoalValueNutrient Percent 0 50 100 150

Basic ComponentsCalories 2,490.00 3,691.0 67 %

Calories from Fat 708.00 1,034.0 68 %

Calories from SatFat 282.00 332.0 85 %

Protein (g) 148.00 90.7 * 163 %

Protein (% Calories) 23.80 10.0 * 238 %

Carbohydrates (g) 265.00 508.0 52 %

Carbohydrates (% Calories) 42.50 55.0 77 %

Total Sugars (g) 225.00 ^

Added Sugar (g) 0.62 46.1 ~ 1 %

Dietary Fiber (g) 12.10 51.7 23 %

Soluble Fiber (g) 3.68

InSoluble Fiber (g) 6.59

Fat (g) 78.60 115.0 68 %

Fat (% Calories) 28.40 28.0 102 %

Saturated Fat (g) 31.30 36.9 ~ 85 %

Trans Fat (g) 1.22

Mono Fat (g) 19.50 41.0 48 %

Poly Fat (g) 11.60 36.9 31 %

Cholesterol (mg) 910.00 300.0 ~ 303 %

Water (g) 4,666.00 3,700.0 126 %

VitaminsVitamin A – RAE (mcg) 591.00 900.0 66 %

Vitamin B1 – Thiamin (mg) 0.93 1.2 77 %

Vitamin B2 – Riboflavin (mg) 1.79 1.3 137 %

Vitamin B3 – Niacin 35.00 16.0 219 %

Vitamin B6 (mg) 2.46 1.3 189 %

Vitamin B12 (mcg) 7.52 2.4 313 %

Vitamin C (mg) 133.00 90.0 148 %

Vitamin D – mcg (mcg) 11.60 15.0 78 %

Vitamin E – a-Toco (mg) 5.68 15.0 38 %

Folate – DFE (mcg) 224.00 400.0 56 %

MineralsCalcium (mg) 553.00 1,000.0 55 %

Iron (mg) 10.80 8.0 136 %

Magnesium (mg) 280.00 420.0 67 %

Phosphorus (mg) 1,367.00 700.0 195 %

Potassium (mg) 2,616.00 3,400.0 77 %

Sodium (mg) 2,299.00 2,300.0 ~ 100 %

Zinc (mg) 7.99 11.0 73 %

Other

Omega-3 (g) 1.71 +

Omega-6 (g) 9.10 +

Alcohol (g) 18.60

Caffeine (mg) 75.60

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 ReportThe Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at thebottom of the list.

ItemDay Meal Amount Cals FatCal SatFatCal Prot (g)Sun 03-13-2022

Breakfast scrambled eggs (USDA) ea3 272.7 180.8 54.9 18.3

bell pepper, red, boiled, drained, cup0.5 19.0 1.2 0.2 0.6

iced coffee, black tie, small sml20 3200.0 720.0 450.0 60.0

Lunch walleye, baked, fillet (USDA) oz8 269.9 31.8 6.5 55.7

green beans, fresh (USDA) cup8 248.0 15.8 3.6 14.6

Dinner chicken breast, roasted, skinless ea1 141.9 27.6 7.8 26.7

seasoning, garlic pepper, with tsp0.2 0.0 0.0 0.0 0.0

brussels sprouts, fresh (USDA) cup0.5 18.9 1.2 0.2 1.5

vodka, 80 proof (USDA) fl-oz6 385.3 0.0 0.0 0.0

Snack peanut butter, creamy (USDA) Tbs2 191.4 147.9 29.7 7.1

water, tap (USDA) fl-oz128 0.0 0.0 0.0 0.0

Day Total — 4747.1 1126.5 552.9 184.5Mon 03-14-2022

Breakfast coffee, brewed, with tap water oz20 5.7 1.0 0.1 0.7

bell pepper, green, fresh, cup0.5 14.9 1.1 0.4 0.6

scrambled eggs (USDA) ea3 272.7 180.8 54.9 18.3

Lunch chicken breast, roasted, skinless oz8 374.2 72.9 20.6 70.4

apple, fresh, sliced (USDA: cup1 56.7 1.7 0.3 0.3

Dinner salmon, pink, raw, fillet (USDA) oz4 144.0 44.9 8.3 23.2

salad mix, classic iceberg (Dole) oz4 20.0 0.0 0.0 1.3

topping, pickled onion (Cava oz2 20.0 0.0 0.0 0.0

peas, snow, fresh (Trader Joe's) oz2 23.3 0.0 0.0 1.3

water, tap (USDA) fl-oz108 0.0 0.0 0.0 0.0

Day Total — 931.5 302.4 84.5 116.2Wed 03-16-2022

Breakfast iced coffee, black tie, large oz20 249.3 43.1 25.9 3.8

scrambled eggs (USDA) ea3 272.7 180.8 54.9 18.3

bell pepper, green, fresh, cup0.5 14.9 1.1 0.4 0.6

Lunch sashimi, yellowtail (USDA) oz4 165.6 53.5 13.1 26.2

pilaf, rice, Simply Steam, frozen, oz4 80.1 12.6 7.2 2.0

Dinner fried chicken drumstick, floured, oz8 555.7 280.0 74.7 61.1

mashed potatoes (USDA: Fast oz4 100.9 28.8 5.9 1.9

gravy mix, brown (USDA) oz2 208.1 49.0 16.9 6.1

water, tap (USDA) fl-oz136 0.0 0.0 0.0 0.0

Snack salmon, pink, raw, fillet (USDA) oz4 144.0 44.9 8.3 23.2

Day Total — 1791.2 694.0 207.2 143.4

Average Day Total — 2489.9 707.6 281.6 148.0

ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)Sun 03-13-2022

Breakfast scrambled eggs (USDA) 2.9 2.5 0.0 0.0 0.0 0.0

bell pepper, red, boiled, drained, 4.6 3.0 0.0 0.8 0.3 0.5

iced coffee, black tie, small 560.0 560.0 0.0 0.0 0.0

Lunch walleye, baked, fillet (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

green beans, fresh (USDA) 55.8 26.1 0.0 21.6 8.9 12.7

ItemDay Meal Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)Sun 03-13-2022

Dinner chicken breast, roasted, skinless 0.0 0.0 0.0 0.0 0.0 0.0

seasoning, garlic pepper, with 0.0 0.0 0.0 0.0 0.0 0.0

brussels sprouts, fresh (USDA) 3.9 1.0 0.0 1.7 0.9 0.8

vodka, 80 proof (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack peanut butter, creamy (USDA) 7.1 3.4 1.8 1.6 0.4 1.2

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 634.3 595.9 1.8 25.7 10.5 15.2Mon 03-14-2022

Breakfast coffee, brewed, with tap water 0.0 0.0 0.0 0.0 0.0 0.0

bell pepper, green, fresh, 3.5 1.8 0.0 1.3 0.1 1.1

scrambled eggs (USDA) 2.9 2.5 0.0 0.0 0.0 0.0

Lunch chicken breast, roasted, skinless 0.0 0.0 0.0 0.0 0.0 0.0

apple, fresh, sliced (USDA: 15.1 11.3 0.0 2.6 0.3 2.4

Dinner salmon, pink, raw, fillet (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

salad mix, classic iceberg (Dole) 5.3 2.7 0.0 1.3

topping, pickled onion (Cava 6.0 4.0 0.0 0.0 0.0

peas, snow, fresh (Trader Joe's) 4.0 2.0 0.0 1.3

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 36.8 24.3 0.0 6.6 0.4 3.5Wed 03-16-2022

Breakfast iced coffee, black tie, large 47.0 47.0 0.0 0.0 0.0

scrambled eggs (USDA) 2.9 2.5 0.0 0.0 0.0 0.0

bell pepper, green, fresh, 3.5 1.8 0.0 1.3 0.1 1.1

Lunch sashimi, yellowtail (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

pilaf, rice, Simply Steam, frozen, 15.2 1.6 0.0

Dinner fried chicken drumstick, floured, 3.7 0.2

mashed potatoes (USDA: Fast 16.6 0.6 1.5

gravy mix, brown (USDA) 33.7 1.1

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack salmon, pink, raw, fillet (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 122.6 53.5 0.0 4.1 0.1 1.1

Average Day Total 264.6 224.6 0.6 12.1 3.7 6.6

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)Sun 03-13-2022

Breakfast scrambled eggs (USDA) 20.1 6.1 1.1 8.1 4.4 506.9

bell pepper, red, boiled, drained, 0.1 0.0 0.0 0.0 0.1 0.0

iced coffee, black tie, small 80.0 50.0 0.0 300.0

Lunch walleye, baked, fillet (USDA) 3.5 0.7 0.9 1.3 249.5

green beans, fresh (USDA) 1.8 0.4 0.0 0.1 0.9 0.0

Dinner chicken breast, roasted, skinless 3.1 0.9 1.1 0.7 73.1

seasoning, garlic pepper, with 0.0 0.0 0.0 0.0 0.0 0.0

brussels sprouts, fresh (USDA) 0.1 0.0 0.0 0.0 0.1 0.0

vodka, 80 proof (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack peanut butter, creamy (USDA) 16.4 3.3 0.0 8.3 4.0 0.0

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 125.2 61.4 1.2 18.4 11.5 1129.5

ItemDay Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)Mon 03-14-2022

Breakfast coffee, brewed, with tap water 0.1 0.0 0.0 0.1 0.0 0.0

bell pepper, green, fresh, 0.1 0.0 0.0 0.0 0.0 0.0

scrambled eggs (USDA) 20.1 6.1 1.1 8.1 4.4 506.9

Lunch chicken breast, roasted, skinless 8.1 2.3 2.8 1.7 192.8

apple, fresh, sliced (USDA: 0.2 0.0 0.0 0.0 0.1 0.0

Dinner salmon, pink, raw, fillet (USDA) 5.0 0.9 0.0 1.5 0.9 52.2

salad mix, classic iceberg (Dole) 0.0 0.0 0.0 0.0 0.0 0.0

topping, pickled onion (Cava 0.0 0.0 0.0 0.0 0.0

peas, snow, fresh (Trader Joe's) 0.0 0.0 0.0 0.0 0.0 0.0

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 33.6 9.4 1.2 12.6 7.2 751.8Wed 03-16-2022

Breakfast iced coffee, black tie, large 4.8 2.9 0.0 19.2

scrambled eggs (USDA) 20.1 6.1 1.1 8.1 4.4 506.9

bell pepper, green, fresh, 0.1 0.0 0.0 0.0 0.0 0.0

Lunch sashimi, yellowtail (USDA) 5.9 1.5 2.3 1.6 62.4

pilaf, rice, Simply Steam, frozen, 1.4 0.8 0.0 2.0

Dinner fried chicken drumstick, floured, 31.1 8.3 12.3 7.3 204.1

mashed potatoes (USDA: Fast 3.2 0.7 0.1 0.8 1.5 0.0

gravy mix, brown (USDA) 5.4 1.9 2.5 0.2 1.7

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack salmon, pink, raw, fillet (USDA) 5.0 0.9 0.0 1.5 0.9 52.2

Day Total 77.1 23.0 1.3 27.6 16.1 848.4

Average Day Total 78.6 31.3 1.2 19.5 11.6 909.9

ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)

Sun 03-13-2022

Breakfast scrambled eggs (USDA) 139.8 294.6 0.1 0.7 0.1 0.2

bell pepper, red, boiled, drained, 62.5 100.0 0.0 0.0 0.3 0.2

iced coffee, black tie, small

Lunch walleye, baked, fillet (USDA) 166.6 54.4 0.7 0.4 6.4 0.3

green beans, fresh (USDA) 722.6 276.0 0.7 0.8 5.9 1.1

Dinner chicken breast, roasted, skinless 56.1 5.2 0.1 0.1 11.8 0.5

seasoning, garlic pepper, with

brussels sprouts, fresh (USDA) 37.8 16.6 0.1 0.0 0.3 0.1

vodka, 80 proof (USDA) 111.1 0.0 0.0 0.0 0.0 0.0

Snack peanut butter, creamy (USDA) 0.4 0.0 0.0 0.1 4.2 0.1

water, tap (USDA) 3785.0 0.0 0.0 0.0 0.0 0.0

Day Total 5081.9 746.8 1.7 2.2 29.0 2.6Mon 03-14-2022

Breakfast coffee, brewed, with tap water 563.5 0.0 0.1 0.4 1.1 0.0

bell pepper, green, fresh, 69.9 13.8 0.0 0.0 0.4 0.2

scrambled eggs (USDA) 139.8 294.6 0.1 0.7 0.1 0.2

Lunch chicken breast, roasted, skinless 148.0 13.6 0.2 0.3 31.1 1.4

apple, fresh, sliced (USDA: 93.3 2.9 0.0 0.0 0.1 0.0

Dinner salmon, pink, raw, fillet (USDA) 85.6 39.7 0.1 0.1 9.1 0.7

salad mix, classic iceberg (Dole) 166.8

topping, pickled onion (Cava

ItemDay Meal Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)

Mon 03-14-2022

Dinner peas, snow, fresh (Trader Joe's) 3.3

water, tap (USDA) 3193.6 0.0 0.0 0.0 0.0 0.0

Day Total 4293.8 534.7 0.5 1.5 41.8 2.5Wed 03-16-2022

Breakfast iced coffee, black tie, large

scrambled eggs (USDA) 139.8 294.6 0.1 0.7 0.1 0.2

bell pepper, green, fresh, 69.9 13.8 0.0 0.0 0.4 0.2

Lunch sashimi, yellowtail (USDA) 84.5 32.9 0.2 0.0 7.7 0.2

pilaf, rice, Simply Steam, frozen,

Dinner fried chicken drumstick, floured, 128.7 56.7 0.2 0.5 13.7 0.8

mashed potatoes (USDA: Fast 90.3 48.8 0.0 0.0 1.2 0.1

gravy mix, brown (USDA) 2.8 4.5 0.1 0.2 2.1 0.1

water, tap (USDA) 4021.6 0.0 0.0 0.0 0.0 0.0

Snack salmon, pink, raw, fillet (USDA) 85.6 39.7 0.1 0.1 9.1 0.7

Day Total 4623.3 491.0 0.7 1.6 34.3 2.3

Average Day Total 4666.3 590.8 0.9 1.8 35.0 2.5

ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc (mg)

Sun 03-13-2022

Breakfast scrambled eggs (USDA) 1.4 0.0 3.3 2.1 65.9 120.8

bell pepper, red, boiled, drained, 0.0 116.3 0.0 1.1 10.9 6.1

iced coffee, black tie, small

Lunch walleye, baked, fillet (USDA) 5.2 0.0 38.6 319.8

green beans, fresh (USDA) 0.0 97.6 0.0 3.3 264.0 296.0

Dinner chicken breast, roasted, skinless 0.3 0.0 0.1 0.2 3.4 12.9

seasoning, garlic pepper, with

brussels sprouts, fresh (USDA) 0.0 37.4 0.0 0.4 26.8 18.5

vodka, 80 proof (USDA) 0.0 0.0 0.0 0.0

Snack peanut butter, creamy (USDA) 0.0 0.0 0.0 2.9 27.8 15.7

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 113.7

Day Total 6.9 251.3 3.4 10.0 437.4 903.4Mon 03-14-2022

Breakfast coffee, brewed, with tap water 0.0 0.0 0.0 0.1 11.3 11.3

bell pepper, green, fresh, 0.0 59.9 0.0 0.3 7.5 7.5

scrambled eggs (USDA) 1.4 0.0 3.3 2.1 65.9 120.8

Lunch chicken breast, roasted, skinless 0.8 0.0 0.2 0.6 9.1 34.0

apple, fresh, sliced (USDA: 0.0 5.0 0.0 0.2 3.3 6.5

Dinner salmon, pink, raw, fillet (USDA) 4.7 0.0 12.4 0.5 4.5 7.9

salad mix, classic iceberg (Dole) 8.0 26.7

topping, pickled onion (Cava

peas, snow, fresh (Trader Joe's) 12.0 26.7

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 95.9

Day Total 6.9 84.9 15.9 3.7 101.5 337.3Wed 03-16-2022

Breakfast iced coffee, black tie, large

scrambled eggs (USDA) 1.4 0.0 3.3 2.1 65.9 120.8

bell pepper, green, fresh, 0.0 59.9 0.0 0.3 7.5 7.5

Lunch sashimi, yellowtail (USDA) 1.5 3.2 4.5 26.1

pilaf, rice, Simply Steam, frozen, 0.0 12.0

ItemDay Meal B12 (mcg) C (mg) D (mcg)E-Toco (mg) Fola (mcg) Calc (mg)

Wed 03-16-2022

Dinner fried chicken drumstick, floured, 0.7 0.0 22.7 27.2

mashed potatoes (USDA: Fast 0.1 0.0 0.0 0.5 10.2 20.4

gravy mix, brown (USDA) 0.4 0.2 17.6 74.8

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 120.8

Snack salmon, pink, raw, fillet (USDA) 4.7 0.0 12.4 0.5 4.5 7.9

Day Total 8.8 63.2 15.7 3.3 132.9 417.5

Average Day Total 7.5 133.1 11.6 5.7 223.9 552.7

ItemDay Meal Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)Sun 03-13-2022

Breakfast scrambled eggs (USDA) 2.4 20.1 301.9 241.6 265.3 1.9

bell pepper, red, boiled, drained, 0.3 6.8 12.2 112.9 1.4 0.1

iced coffee, black tie, small 900.0

Lunch walleye, baked, fillet (USDA) 3.8 86.2 610.1 1131.7 147.4 1.8

green beans, fresh (USDA) 8.2 200.0 304.0 1688.0 48.0 1.9

Dinner chicken breast, roasted, skinless 0.9 24.9 196.1 220.2 63.6 0.9

seasoning, garlic pepper, with 105.0

brussels sprouts, fresh (USDA) 0.6 10.1 30.4 171.2 11.0 0.2

vodka, 80 proof (USDA) 0.0 0.0 8.3 1.7 1.7 0.0

Snack peanut butter, creamy (USDA) 0.6 53.8 107.2 178.6 136.3 0.8

water, tap (USDA) 0.0 37.9 0.0 0.0 151.6 0.4

Day Total 16.8 439.8 1570.3 3745.7 1831.3 7.9Mon 03-14-2022

Breakfast coffee, brewed, with tap water 0.1 17.0 17.0 277.8 11.3 0.1

bell pepper, green, fresh, 0.3 7.5 14.9 130.4 2.2 0.1

scrambled eggs (USDA) 2.4 20.1 301.9 241.6 265.3 1.9

Lunch chicken breast, roasted, skinless 2.4 65.8 517.1 580.6 167.8 2.3

apple, fresh, sliced (USDA: 0.1 5.5 12.0 116.6 1.1 0.0

Dinner salmon, pink, raw, fillet (USDA) 0.4 30.6 296.0 415.0 85.0 0.4

salad mix, classic iceberg (Dole) 0.5 0.0 20.0

topping, pickled onion (Cava 0.0

peas, snow, fresh (Trader Joe's) 1.2 0.0

water, tap (USDA) 0.0 32.0 0.0 0.0 127.9 0.3

Day Total 7.3 178.4 1158.9 1762.0 680.8 5.2Wed 03-16-2022

Breakfast iced coffee, black tie, large 62.3

scrambled eggs (USDA) 2.4 20.1 301.9 241.6 265.3 1.9

bell pepper, green, fresh, 0.3 7.5 14.9 130.4 2.2 0.1

Lunch sashimi, yellowtail (USDA) 0.6 34.0 178.0 476.3 44.2 0.6

pilaf, rice, Simply Steam, frozen, 0.4 84.1 468.8

Dinner fried chicken drumstick, floured, 3.0 52.2 399.2 519.4 201.8 6.6

mashed potatoes (USDA: Fast 0.4 17.0 66.9 324.3 347.0 0.2

gravy mix, brown (USDA) 1.0 19.3 115.1 148.6 2745.9 0.6

water, tap (USDA) 0.0 40.3 0.0 0.0 161.0 0.4

Snack salmon, pink, raw, fillet (USDA) 0.4 30.6 296.0 415.0 85.0 0.4

Day Total 8.4 220.9 1372.0 2339.6 4383.8 10.9

Average Day Total 10.8 279.7 1367.1 2615.8 2298.6 8.0

ItemDay Meal Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)

Sun 03-13-2022

Breakfast scrambled eggs (USDA) 0.3 4.0 0.0 0.0 0.0 0.0

bell pepper, red, boiled, drained, 0.0 0.1 0.0 0.0 0.0 0.0

iced coffee, black tie, small 0.0 0.0

Lunch walleye, baked, fillet (USDA) 1.1 0.2 0.0 0.0 0.0 0.0

green beans, fresh (USDA) 0.6 0.4 0.0 0.0 0.0 0.0

Dinner chicken breast, roasted, skinless 0.1 0.6 0.0 0.0 0.0 0.0

seasoning, garlic pepper, with 0.0 0.0 0.0 0.0

brussels sprouts, fresh (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

vodka, 80 proof (USDA) 0.0 0.0 55.7 0.0 0.0 0.0

Snack peanut butter, creamy (USDA) 0.0 3.9 0.0 0.0 0.0 0.0

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 2.1 9.2 55.7 0.0 0.0 0.0Mon 03-14-2022

Breakfast coffee, brewed, with tap water 0.0 0.0 0.0 226.8 0.0 0.0

bell pepper, green, fresh, 0.0 0.0 0.0 0.0 0.0 0.0

scrambled eggs (USDA) 0.3 4.0 0.0 0.0 0.0 0.0

Lunch chicken breast, roasted, skinless 0.2 1.5 0.0 0.0 0.0 0.0

apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 1.0 0.0

Dinner salmon, pink, raw, fillet (USDA) 0.8 0.1 0.0 0.0 0.0 0.0

salad mix, classic iceberg (Dole) 0.0 0.0 0.0 0.0 0.0 0.0

topping, pickled onion (Cava 0.0 0.0 0.0

peas, snow, fresh (Trader Joe's) 0.0 0.0 0.0 0.0 0.0 0.0

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Day Total 1.3 5.7 0.0 226.8 1.0 0.0Wed 03-16-2022

Breakfast iced coffee, black tie, large 0.0 0.0

scrambled eggs (USDA) 0.3 4.0 0.0 0.0 0.0 0.0

bell pepper, green, fresh, 0.0 0.0 0.0 0.0 0.0 0.0

Lunch sashimi, yellowtail (USDA) 0.0 0.0 0.0 0.0

pilaf, rice, Simply Steam, frozen, 0.0 0.0 0.0 0.0

Dinner fried chicken drumstick, floured, 0.5 6.7 0.0 0.0 0.0 0.0

mashed potatoes (USDA: Fast 0.2 1.3 0.0 0.0 0.0 0.0

gravy mix, brown (USDA) 0.0 0.2 0.0 0.0 0.0 0.0

water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack salmon, pink, raw, fillet (USDA) 0.8 0.1 0.0 0.0 0.0 0.0

Day Total 1.8 12.4 0.0 0.0 0.0 0.0

Average Day Total 1.7 9.1 18.6 75.6 0.3 0.0

ItemDay Meal MyGrn (ozeq)

MyVeg(cup)

MyProt (ozeq)

XxFruit XxOCarb XxStarch

Sun 03-13-2022

Breakfast scrambled eggs (USDA) 0.0 0.0 3.7 0.0 0.0 0.0

bell pepper, red, boiled, drained, 0.0 0.5 0.0 0.0 0.0 0.0

iced coffee, black tie, small 0.0 0.0 0.0 0.0 37.4 0.0

Lunch walleye, baked, fillet (USDA) 0.0 0.0 8.0 0.0 0.0 0.0

green beans, fresh (USDA) 0.0 8.0 0.0 0.0 0.0 0.0

Dinner chicken breast, roasted, skinless 0.0 0.0 3.0 0.0 0.0 0.0

seasoning, garlic pepper, with

brussels sprouts, fresh (USDA) 0.0 0.5 0.0 0.0 0.0 0.0

ItemDay Meal MyGrn (ozeq)

MyVeg(cup)

MyProt (ozeq)

XxFruit XxOCarb XxStarch

Sun 03-13-2022

Dinner vodka, 80 proof (USDA) 0.0 0.0 0.0 0.0 0.0 0.0

Snack peanut butter, creamy (USDA) 0.0 0.0 2.0 0.0 0.0 0.0

water, tap (USDA) 0.0 0.0 0.0

Day Total 0.0 9.0 16.7 0.0 37.4 0.0Mon 03-14-2022

Breakfast coffee, brewed, with tap water 0.0 0.0 0.0

bell pepper, green, fresh, 0.0 0.5 0.0 0.0 0.0 0.0

scrambled eggs (USDA) 0.0 0.0 3.7 0.0 0.0 0.0

Lunch chicken breast, roasted, skinless 0.0 0.0 8.0 0.0 0.0 0.0

apple, fresh, sliced (USDA: 0.0 0.0 0.0 1.0 0.0 0.0

Dinner salmon, pink, raw, fillet (USDA) 0.0 0.0 3.0 0.0 0.0 0.0

salad mix, classic iceberg (Dole) 0.0 2.0 0.0 0.0 0.0 0.0

topping, pickled onion (Cava 0.0 0.0 0.0

peas, snow, fresh (Trader Joe's) 0.0 0.7 0.0 0.0 0.0 0.0

water, tap (USDA) 0.0 0.0 0.0

Day Total 0.0 3.2 14.7 1.0 0.0 0.0Wed 03-16-2022

Breakfast iced coffee, black tie, large 0.0 0.0 0.0 0.0 3.1 0.0

scrambled eggs (USDA) 0.0 0.0 3.7 0.0 0.0 0.0

bell pepper, green, fresh, 0.0 0.5 0.0 0.0 0.0 0.0

Lunch sashimi, yellowtail (USDA) 0.0 0.0 3.0 0.0 0.0 0.0

pilaf, rice, Simply Steam, frozen, 0.9 0.0 0.0 0.0 0.0 1.0

Dinner fried chicken drumstick, floured, 0.2 0.0 8.8 0.0 0.0 0.2

mashed potatoes (USDA: Fast 0.0 0.5 0.0 0.0 0.0 1.1

gravy mix, brown (USDA) 0.0 0.0 0.0 0.0 0.0 2.2

water, tap (USDA) 0.0 0.0 0.0

Snack salmon, pink, raw, fillet (USDA) 0.0 0.0 3.0 0.0 0.0 0.0

Day Total 1.1 1.0 18.4 0.0 3.1 4.6

Average Day Total 0.4 4.4 16.6 0.3 13.5 1.5

ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeatSun 03-13-2022

Breakfast scrambled eggs (USDA) 0.0 3.0 0.0 0.0 2.6

bell pepper, red, boiled, drained, 0.9 0.0 0.0 0.0 0.0

iced coffee, black tie, small 0.0 16.0 0.0 0.0 0.0

Lunch walleye, baked, fillet (USDA) 0.0 0.0 0.0 0.0 8.0

green beans, fresh (USDA) 11.1 0.0 0.0 0.0 0.0

Dinner chicken breast, roasted, skinless 0.0 0.0 0.0 0.0 3.8

seasoning, garlic pepper, with

brussels sprouts, fresh (USDA) 0.8 0.0 0.0 0.0 0.0

vodka, 80 proof (USDA) 0.0 0.0 3.9 0.0 0.0

Snack peanut butter, creamy (USDA) 0.0 2.9 0.0 0.0 1.0

water, tap (USDA)

Day Total 12.8 21.8 3.9 0.0 15.4Mon 03-14-2022

Breakfast coffee, brewed, with tap water

bell pepper, green, fresh, 0.7 0.0 0.0 0.0 0.0

scrambled eggs (USDA) 0.0 3.0 0.0 0.0 2.6

Lunch chicken breast, roasted, skinless 0.0 0.0 0.0 0.0 10.0

ItemDay Meal XxVeg XxFat XxAlc XxNoFtMlk XxLnMeatMon 03-14-2022

Lunch apple, fresh, sliced (USDA: 0.0 0.0 0.0 0.0 0.0

Dinner salmon, pink, raw, fillet (USDA) 0.0 0.0 0.0 0.0 3.3

salad mix, classic iceberg (Dole) 1.1 0.0 0.0 0.0 0.0

topping, pickled onion (Cava 1.2 0.0 0.0 0.0 0.0

peas, snow, fresh (Trader Joe's) 0.8 0.0 0.0 0.0 0.0

water, tap (USDA)

Day Total 3.8 3.0 0.0 0.0 16.0Wed 03-16-2022

Breakfast iced coffee, black tie, large 0.0 1.0 0.0 0.0 0.0

scrambled eggs (USDA) 0.0 3.0 0.0 0.0 2.6

bell pepper, green, fresh, 0.7 0.0 0.0 0.0 0.0

Lunch sashimi, yellowtail (USDA) 0.0 0.0 0.0 0.0 3.8

pilaf, rice, Simply Steam, frozen, 0.0 0.1 0.0 0.0 0.0

Dinner fried chicken drumstick, floured, 0.0 2.8 0.0 0.0 8.6

mashed potatoes (USDA: Fast 0.0 0.4 0.0 0.0 0.0

gravy mix, brown (USDA) 0.0 1.1 0.0 0.0 0.0

water, tap (USDA)

Snack salmon, pink, raw, fillet (USDA) 0.0 0.0 0.0 0.0 3.3

Day Total 0.7 8.3 0.0 0.0 18.3

Average Day Total 5.8 11.0 1.3 0.0 16.6

^ Total Sugars includes those naturally occuring in food and added sugars.

Macronutrient DistributionThe 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 24 %

Carbohydrates 43 %

Fat (Total) 28 %

Alcohol 5 %

592

1059

708

130

Total 2490

148.0

264.6

78.6

18.6

Saturated Fat 282 31.3 11%

Mono Fat 176 19.5 7%

Poly Fat 104 11.6 4%

Trans Fat 11 1.2 0%

*The N/A Fat category includes the glycerol portion of thefat molecule (typically 5%), as well as any unavailablevalues for saturated, mono, poly, and trans fats.

Ratios

P:S ( Poly Fat / Saturated Fat ) 0.37 : 1

Potassium : Sodium 1.14 : 1

Calcium : Phosphorus 0.40 : 1

CSI ( Cholesterol / Saturated Fat ) 77.09

Source of Fat (approx.) Fat (g) Percent

Saturated Fat 40 %

Mono Fat 25 %

Poly Fat 15 %

Trans Fat 2 %

31.3

19.5

11.6

1.2

Total (g) 78.6

*The N/A Fat category includes the glycerol portion of thefat molecule (typically 5%), as well as any unavailablevalues for saturated, mono, poly, and trans fats.

Exchanges

Starch 1.54

Other Carbs 13.51

Lean Meat 16.57

Alcohol 1.28

Fruit 0.33

Vegetables 5.76

Fat 11.03

NonFatMilk 0.00

Calorie AssessmentA close-up picture of the Calories consumed.

Calories to maintain current weight

3691Calories to maintain current weight

0Calorie adjustment for weight change of 0 lb (per week)

3691Goal Calories

Average Daily Intake & Expenditures

2490Average Intake

3017Average Expenditure

Calories For The Day

Below GoalTotal Calories

Goal AssessmentIntake

3691 2490

Fat (20-35% Calories) Below Goal738 to 1292 708

Below GoalCarbohydrates (45-65% Calories) 1661 to 2399 1059

Added Sugar (<10% Calories) In Range0 to 369 2

Protein (10-35% Calories) In Range369 to 1292 592

Activity SummaryList of the Activities performed, their METs, duration and Calories burned.

Daily Activity DetailsProfile Calorie Goal: 3691

Summary

CaloriesDaily Average 0

Your Daily Average put you in the Sedentary activity level, and suggests 3017 Calories to maintain yourcurrent weight.

Nutrition FactsFormats the analysis as a Nutrition Facts label.

Nutrition FactsServing Size ( 7592 g )

Amount per serving

Calories 2490% Daily Value *

Total Fat 79g 68%

Saturated Fat 31g 85%

Fat 1g

Cholesterol 910mg 303%

Sodium 2299mg 100%

Total Carbohydrates 265g 52%

Dietary Fiber 12g 23%

Total Sugars 225g

Protein 148g 163%

Potassium 2616mg

Vitamin D 12mcg

Calcium 553mg

Iron 11mg

* The % Daily Value tells you how much a nutrient in aserving of food contributes to a daily diet. % Daily Valuehere is based on your custom profile.

Trans

78%

55%

136%

77%

Added Sugar 0g

MyPlateThe MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA DietaryGuidelines (see MyPlate.gov for more info).

Group Percent Amount

Dairy Intake 0 % 0.0

Dairy Recommendation 3.0

cup equivalent

cup equivalent

Protein Foods Intake 237 % 16.

Protein Foods Recommendation 7.0

oz equivalent

oz equivalent

Vegetables Intake 109 % 4.4

Vegetables Recommendation 4.0

cup equivalent

cup equivalent

Fruits Intake 13 % 0.3

Fruits Recommendation 2.5

cup equivalent

cup equivalent

Grains Intake 4 % 0.4

Grains Recommendation 10.

oz equivalent

oz equivalent

Comparison

3200 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 weekly9.0

cups weekly10.

Aim for at least 5.0 oz equivalents whole grains aday

Aim for 11.0 teaspoons of oils a day

Limit your extra fats & sugars to 648 Calories a

Intake vs. Recommendation

oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent ofGrains 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 cupcooked beans.

*

*

Food List ReportThe Food List report displays a simple list of foods that you have entered, along with their calorie values.

CalsAmount Item

Sun 03-13-2022273ea3.0 scrambled eggs (USDA)

19cup0.5 bell pepper, red, boiled, drained, chopped (USDA)

3200sml20.0 iced coffee, black tie, small (Peet's Coffee & Tea)

270oz8.0 walleye, baked, fillet (USDA)

248cup8.0 green beans, fresh (USDA)

142ea1.0 chicken breast, roasted, skinless (USDA)

0tsp0.25 seasoning, garlic pepper, with red bell & black pepper (California Style)

19cup0.5 brussels sprouts, fresh (USDA)

191Tbs2.0 peanut butter, creamy (USDA)

0fl-oz128.0 water, tap (USDA)

385fl-oz6.0 vodka, 80 proof (USDA)

4747Day Total

Mon 03-14-20226oz20.0 coffee, brewed, with tap water (USDA)

15cup0.5 bell pepper, green, fresh, chopped (USDA)

273ea3.0 scrambled eggs (USDA)

374oz8.0 chicken breast, roasted, skinless (USDA)

57cup1.0 apple, fresh, sliced (USDA: Commodity)

144oz4.0 salmon, pink, raw, fillet (USDA)

20oz4.0 salad mix, classic iceberg (Dole)

20oz2.0 topping, pickled onion (Cava Grill)

23oz2.0 peas, snow, fresh (Trader Joe's)

0fl-oz108.0 water, tap (USDA)

932Day Total

Wed 03-16-2022249oz20.0 iced coffee, black tie, large (Peet's Coffee & Tea)

273ea3.0 scrambled eggs (USDA)

15cup0.5 bell pepper, green, fresh, chopped (USDA)

166oz4.0 sashimi, yellowtail (USDA)

80oz4.0 pilaf, rice, Simply Steam, frozen, lightly sauced (Green Giant)

144oz4.0 salmon, pink, raw, fillet (USDA)

556oz8.0 fried chicken drumstick, floured, with skin (USDA)

101oz4.0 mashed potatoes (USDA: Fast Food)

208oz2.0 gravy mix, brown (USDA)

0fl-oz136.0 water, tap (USDA)

1791Day Total

7470Total

241Item Average

Day Average 2490

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