May 09, 2013

CINDY AYALA, cindylou0811@gmail.com

Profile: Cindy's Main Profile, 3 Day Average
Profile
Active Profile:

Cindy's Main Profile

Height:

5 ft. 5 inches

Weight:

229.0 lbs.

Age:

28 years

BMI:

38.1

Gender:

Female

Pregnancy:

Not Pregnant

Activity Level:

Active

Smoker:

No

Strict Vegetarian/Vegan:

No

DRI Goals
Nutrient

DRI

Energy
Kilocalories

2777 kcal

Protein

83.1 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

12 g

Omega-3 Linolenic

1.1 g

Carbohydrates

DA Plus 10 Page: 1

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Nutrient

DRI

Dietary Fiber, Total

25 g

Sugar, Total

No recommendation

Other
Water

2.7 L

Alcohol

No recommendation

Vitamins
Thiamin

1.1 mg

Riboflavin

1.1 mg

Niacin

14 mg

Vitamin B6

1.3 mg

Vitamin B12

2.4 g

Folate (DFE)

400 g

Vitamin C

75 mg

Vitamin D (ug)

15 g

Vitamin A (RAE)

700 g

Vitamin A (IU)

2333 IU

Alpha-Tocopherol

15 mg

DRI Adequate Intake

Minerals
Calcium

1000 mg

Iron

18 mg

Magnesium

310 mg

Potassium

4700 mg

Zinc

8 mg

Sodium

1500 mg

DRI Adequate Intake

DRI Adequate Intake

DRI Adequate Intake

DA Plus 10 Page: 2

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

Macronutrient Ranges for May 02, 2013, May 03, 2013, May 04, 2013

Macronutrient Ranges
1,500

Calories

1,250
1,000
750
500
250
0
Carbs

Protein
Recommended

Carbs
Protein
Fats
Alcohol

Recommended
45%-65%
1,250-1,805 kCal
10%-35%
278-972 kCal
20%-35%
555-972 kCal
0%
0 kCal

Fat

Alcohol

Actual Intake
Yours
54%
22%
29%
0%

1,144 kCal
460 kCal
612 kCal
3 kCal

DA Plus 10 Page: 3

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

Fat Breakdown for May 02, 2013, May 03, 2013, May 04, 2013
Source of Fat
Saturated Fat

0%

25%

Monounsaturated Fat

9%

Polyunsaturated Fat

9%

Trans Fatty Acid

Unspecified

50%

75%

100%

6%

0%
5%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

DA Plus 10 Page: 4

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

Intake vs. Goals for May 02, 2013, May 03, 2013, May 04, 2013
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Energy
Kilocalories

2777 kcal

2,129.15 kcal

Protein

83.1 g

114.88 g

Carbohydrate

303.0 - 438.0 286.08 g

g
60.0 - 105.0 67.97 g
g

Fat, Total

77%
138%

Fat
Saturated Fat

< 27 g

14.14 g

52%

Monounsaturated Fat
Polyunsaturated Fat
Trans Fatty Acid
Cholesterol

*
*
*
< 300 mg

21.21 g
21.04 g
0g
184.8 mg

Omega-6 Linoleic

12 g

20.09 g

Omega-3 Linolenic

1.1 g

0.76 g

Dietary Fiber, Total

25 g

47.33 g

Sugar, Total

128.36 g

Water

2.7 L

3.7 L

Alcohol

0.48 g

Thiamin

1.1 mg

1.05 mg

Riboflavin

1.1 mg

3.4 mg

309%

Niacin

14 mg

19.4 mg

139%

Vitamin B6

1.3 mg

2.89 mg

222%

Vitamin B12

2.4 g

6.07 g

253%

Folate (DFE)

400 g

633.05 g

158%

Vitamin C

75 mg

352.84 mg

470%

Vitamin D (ug)

15 g

14.17 g

Vitamin A (RAE)

700 g

2,599.58 g

371%

Vitamin A (IU)

2333 IU

40,798.26 IU

1,749%

Alpha-Tocopherol

15 mg

12.51 mg

Calcium

1000 mg

1,885.37 mg

189%

Iron

18 mg

18.66 mg

104%

Magnesium

310 mg

517.79 mg

167%

62%

Essential Fatty Acids

167%
69%

Carbohydrates
189%

Other
137%

Vitamins
95%

94%

83%

Minerals

DA Plus 10 Page: 5

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Nutrient

DRI

Intake

0%

25%

50%

75%

100%

Potassium

4700 mg

5,578.9 mg

119%

Zinc

8 mg

12 mg

150%

Sodium

1500 mg

2,468.2 mg

165%

DA Plus 10 Page: 6

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

MyPlate Analysis for May 02, 2013, May 03, 2013, May 04, 2013
Grains

Goal*
10.0 oz. eq.

tips

Actual
0 oz. eq.

% Goal
0%

Vegetables

3.5 cup eq.

tips

0 cup eq.

0%

Fruits

2.5 cup eq.

tips

0 cup eq.

0%

Dairy

3.0 cup eq.

tips

3.7 cup eq.

122.2%

Protein Foods

7.0 oz. eq.

tips

0 oz. eq.

0%

80.7

18.9%

Empty Calories

426.0

Your results are based on a 2777 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 = 2.0 cups weekly

Orange Vegetables = 1.5 cups weekly
Dry Beans &Peas = 2.5 cups weekly
Starchy Vegetables = 2.5 cups weekly
Other Vegetables = 5.5 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

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

Intake Spreadsheet for May 02, 2013

Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad

Lunch
Lunch
Lunch
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks

Quantity
492.57 gram(s)
8 fluid ounce(s)
32 fluid ounce(s)
- 8 fl oz is 1 cup
260.11 gram(s)
112.73 gram(s)
8 fluid ounce(s)
699.16 gram(s)
8 fluid ounce(s)
264 gram(s)
8 fluid ounce(s)
8 fluid ounce(s)
700 gram(s)

Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad

Protein(g)
10.84
0
32.89
24.55
5.53
0
27.01
0
3.95
0
0
15.02
119.8
Mono Fat(g)
1.73
0
2.7
2.54
2.24
0
2.99
0
3.7
0
0
3.87
19.76

Carb(g)
66.38
0
48.7
16.81
30.47
0
69.88
0
32.16
0
0
41.12
305.52
Poly Fat(g)
3.7
0
0.34
0.71
0.5
0
0.82
0
0.62
0
0
13.62
20.31

Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad

Meal
Breakfast
Breakfast
Breakfast

Wt(g)
489.49
237
976

Kcal(kcal)
364.47
0
409.92

259.71
117.65
237
699.16
237
155.12
237
237
730.56
4,612.68
Fat(g)
9.38
0
9.47
6.54
3.66
0
11.79
0
5.26
0
0
21.34
67.45
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0

220.64
167.59
0
481.01
0
190.2
0
0
383.1
2,216.93
Sat Fat(g)
1.27
0
6.18
0.5
0.4
0
2.68
0
0.75
0
0
2.28
14.06
Chol(mg)
3.05
0
48.8
35
0
0
58.42
0
0
0
0
0
145.27

DA Plus 10 Page: 8

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%

Omega-6(g)
3.48
0
0.29
0.56
0.47
0
0.71
0
0.56
0
0
13.36
19.43
Water(L)
0.4
0.24
0.88
0.12
0.08
0.24
0.53
0.24
0.11
0.24
0.24
0.56
3.86
Niacin(mg)
0.23
0
0.91
0.75
0.32
0
7.01
0
2.02
0
0
6.11
17.36
Vit C(mg)
5.31
0
0
364.94

Omega-3(g)
0.22
0
0.04
0.15
0.02
0
0.07
0
0.06
0
0
0.25
0.8
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
Vit B6(mg)
0.13
0
0.36
0.07
0.05
0
0.48
0
0.53
0
0
1.28
2.89
Vit D (ug)(g)
0.73
0
11.71
12.58

Diet Fiber(g)
7.45
0
0
6.32
5.4
0
11.32
0
3.49
0
0
17.18
51.16
Thiamin(mg)
0.06
0
0.2
0.04
0.04
0
0.18
0
0.1
0
0
0.44
1.04
Vit B12(g)
0.29
0
4.59
0
0
0
0.25
0
0
0
0
0
5.13
Vit A (RAE)(g)
38.95
0
566.08
2,543.47

Sugar(g)
32.72
0
50.75
8.92
3.15
0
13.6
0
1.62
0
0
18.27
129.04
Ribo(mg)
0.53
0
1.81
0.05
0.04
0
0.22
0
0.07
0
0
0.56
3.27
Fol (DFE)(g)
9.6
0
48.8
23.79
15.67
0
45.31
0
38.94
0
0
446.98
629.09
Vit A (IU)(IU)
184.32
0
1912.96
39,816.12

DA Plus 10 Page: 9

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Item Name
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Barley Soup
Water, Tap
Roasted Russet Fries
Water, Tap
Water, Tap
Andrew Salad

Vit C(mg)
25.18
8.81
0
19.59
0
12.57
0
0
293.48
364.94
Alpha-T(mg)
0.4
0
0.1
1.65
1.09
0
0.68
0
0.83
0
0
6.83
11.58
Potas(mg)
330.33
2.37
1464
185.65
134.32
2.37
775.85
2.37
824.65
2.37
2.37
2031.57
5,758.23

Vit D (ug)(g)
0
0
0
0.13
0
0
0
0
0
12.58
Calcium(mg)
147.9
7.11
1220
88.13
33.55
7.11
84.46
7.11
27.95
7.11
7.11
245.09
1,882.62
Zinc(mg)
1.09
0
4.1
0.5
0.17
0
2.13
0
0.53
0
0
3.49
12.02

Vit A (RAE)(g)
68.46
102.61
0
3.93
0
1.77
0
0
1761.67
2,543.47
Iron(mg)
2.32
0
0.29
1.83
1.2
0
4.33
0
1.66
0
0
8.05
19.68
Sodium(mg)
38.83
7.11
429.44
207.08
108.9
7.11
1598.98
7.11
148.57
7.11
7.11
179.92
2,747.26

Vit A (IU)(IU)
359.51
2054.75
0
81.81
0
20.42
0
0
35202.35
39,816.12
Magn(mg)
41.67
2.37
107.36
22.21
12.52
2.37
68.72
2.37
45.23
2.37
2.37
198.4
507.97

DA Plus 10 Page: 10

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

Intake Spreadsheet for May 03, 2013

Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap

Lunch
Lunch
Dinner
Dinner
Snacks
Snacks
Snacks
Snacks

Quantity
8 fluid ounce(s)
492.57 gram(s)
32 fluid ounce(s)
- 8 fl oz is 1 cup
8 fluid ounce(s)
229.36 gram(s)
8 fluid ounce(s)
699.16 gram(s)
447.47 gram(s)
700 gram(s)
264 gram(s)
8 fluid ounce(s)

Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap

Protein(g)
0
10.84
32.89
0
29.3
0
27.01
6.53
15.02
3.95
0
125.55
Mono Fat(g)
0
1.73
2.7
0
6.09
0
2.99
2.96
3.87
3.7
0
24.03
Omega-6(g)
0
3.48
0.29
20.55

Carb(g)
0
66.38
48.7
0
25.13
0
69.88
23.39
41.12
32.16
0
306.76
Poly Fat(g)
0
3.7
0.34
0
1.4
0
0.82
1.18
13.62
0.62
0
21.68
Omega-3(g)
0
0.22
0.04
0.74

Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%

Meal
Breakfast
Breakfast
Breakfast

Wt(g)
237
489.49
976

Kcal(kcal)
0
364.47
409.92

237
229.31
237
699.16
437.1
730.56
155.12
237
4,664.73
Fat(g)
0
9.38
9.47
0
11.23
0
11.79
5.85
21.34
5.26
0
74.33
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
Diet Fiber(g)
0
7.45
0
45.97

0
318.94
0
481.01
166.93
383.1
190.2
0
2,314.56
Sat Fat(g)
0
1.27
6.18
0
1.97
0
2.68
1.18
2.28
0.75
0
16.32
Chol(mg)
0
3.05
48.8
0
118.75
0
58.42
6.1
0
0
0
235.12
Sugar(g)
0
32.72
50.75
133.68

DA Plus 10 Page: 11

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Item Name
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad

Omega-6(g)
0
0.99
0
0.71
1.16
13.36
0.56
0
20.55
Water(L)
0.24
0.4
0.88
0.24
0.14
0.24
0.53
0.4
0.56
0.11
0.24
3.96
Niacin(mg)
0
0.23
0.91
0
11.45
0
7.01
0.83
6.11
2.02
0
28.56
Vit C(mg)
0
5.31
0
0
8.75
0
19.59
5.92
293.48
345.61

Omega-3(g)
0
0.08
0
0.07
0.02
0.25
0.06
0
0.74
Alcohol(g)
0
0
0
0
0
0
0
0.72
0
0
0
0.72
Vit B6(mg)
0
0.13
0.36
0
0.37
0
0.48
0.3
1.28
0.53
0
3.45
Vit D (ug)(g)
0
0.73
11.71
0
4.37
0
0.13
1.46
0
18.42

Diet Fiber(g)
0
3.93
0
11.32
2.59
17.18
3.49
0
45.97
Thiamin(mg)
0
0.06
0.2
0
0.07
0
0.18
0.05
0.44
0.1
0
1.08
Vit B12(g)
0
0.29
4.59
0
2.82
0
0.25
0.57
0
0
0
8.52
Vit A (RAE)(g)
0
38.95
566.08
0
133.02
0
3.93
72.8
1761.67
2,578.22

Sugar(g)
0
1.44
0
13.6
15.28
18.27
1.62
0
133.68
Ribo(mg)
0
0.53
1.81
0
0.22
0
0.22
0.35
0.56
0.07
0
3.75
Fol (DFE)(g)
0
9.6
48.8
0
49.46
0
45.31
23.94
446.98
38.94
0
663.03
Vit A (IU)(IU)
0
184.32
1912.96
0
1805.66
0
81.81
282.72
35202.35
39,490.24

DA Plus 10 Page: 12

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Item Name
Roasted Russet Fries
Water, Tap
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap
Item Name
Water, Tap
Steel Cut Oats
Milk, Low Fat, 1%
Water, Tap
Mediterranean Tuna Wrap
Water, Tap
Barley Soup
Banana Almond Smoothie
Andrew Salad
Roasted Russet Fries
Water, Tap

Vit C(mg)
12.57
0
345.61
Alpha-T(mg)
0
0.4
0.1
0
1.61
0
0.68
2.02
6.83
0.83
0
12.46
Potas(mg)
2.37
330.33
1464
2.37
353.14
2.37
775.85
491.76
2031.57
824.65
2.37
6,280.78

Vit D (ug)(g)
0
0
18.42
Calcium(mg)
7.11
147.9
1220
7.11
79.58
7.11
84.46
191
245.09
27.95
7.11
2,024.42
Zinc(mg)
0
1.09
4.1
0
1
0
2.13
0.88
3.49
0.53
0
13.22

Vit A (RAE)(g)
1.77
0
2,578.22
Iron(mg)
0
2.32
0.29
0
2.97
0
4.33
0.5
8.05
1.66
0
20.11
Sodium(mg)
7.11
38.83
429.44
7.11
798.11
7.11
1598.98
62.22
179.92
148.57
7.11
3,284.5

Vit A (IU)(IU)
20.42
0
39,490.24
Magn(mg)
2.37
41.67
107.36
2.37
31.81
2.37
68.72
56.72
198.4
45.23
2.37
559.4

DA Plus 10 Page: 13

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

Intake Spreadsheet for May 04, 2013

Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%

Meal
Breakfast
Breakfast
Breakfast

Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%

Lunch
Lunch
Lunch
Lunch

Tilapia and Berries

Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad

Dinner
Dinner
Dinner
Snacks
Snacks

Quantity
492.57 gram(s)
8 fluid ounce(s)
16 fluid ounce(s)
- 8 fl oz is 1 cup
8 fluid ounce(s)
192.85 gram(s)
8 fluid ounce(s)
8 fluid ounce(s)
- 8 fl oz is 1 cup
260.11 gram(s)
112.73 gram(s)
8 fluid ounce(s)
447.47 gram(s)
700 gram(s)

Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad

Protein(g)
10.84
0
16.45
0
12.14
0
8.22
24.55
5.53
0
6.53
15.02
99.28
Mono Fat(g)
1.73
0
1.35
0
4.49
0
0.68
2.54
2.24
0
2.96
3.87
19.85

Carb(g)
66.38
0
24.35
0
31.28
0
12.18
16.81
30.47
0
23.39
41.12
245.97
Poly Fat(g)
3.7
0
0.17
0
1.15
0
0.09
0.71
0.5
0
1.18
13.62
21.12

Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad

Wt(g)
489.49
237
488

Kcal(kcal)
364.47
0
204.96

237
178.4
237
244

0
245.8
0
102.48

259.71
117.65
237
437.1
730.56
3,892.9
Fat(g)
9.38
0
4.73
0
8.27
0
2.37
6.54
3.66
0
5.85
21.34
62.15
Trans Fat(g)
0
0
0
0
0
0
0
0
0
0
0
0
0

220.64
167.59
0
166.93
383.1
1,855.96
Sat Fat(g)
1.27
0
3.09
0
1.78
0
1.54
0.5
0.4
0
1.18
2.28
12.04
Chol(mg)
3.05
0
24.4
0
93.25
0
12.2
35
0
0
6.1
0
174

DA Plus 10 Page: 14

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%

Omega-6(g)
3.48
0
0.15
0
1.05
0
0.07
0.56
0.47
0
1.16
13.36
20.3
Water(L)
0.4
0.24
0.44
0.24
0.12
0.24
0.22
0.12
0.08
0.24
0.4
0.56
3.28
Niacin(mg)
0.23
0
0.45
0
3.36
0
0.23
0.75
0.32
0
0.83
6.11
12.29
Vit C(mg)
5.31
0
0
347.98

Omega-3(g)
0.22
0
0.02
0
0.05
0
0.01
0.15
0.02
0
0.02
0.25
0.74
Alcohol(g)
0
0
0
0
0
0
0
0
0
0
0.72
0
0.72
Vit B6(mg)
0.13
0
0.18
0
0.23
0
0.09
0.07
0.05
0
0.3
1.28
2.33
Vit D (ug)(g)
0.73
0
5.86
11.53

Diet Fiber(g)
7.45
0
0
0
5.91
0
0
6.32
5.4
0
2.59
17.18
44.86
Thiamin(mg)
0.06
0
0.1
0
0.25
0
0.05
0.04
0.04
0
0.05
0.44
1.01
Vit B12(g)
0.29
0
2.29
0
0.28
0
1.15
0
0
0
0.57
0
4.58
Vit A (RAE)(g)
38.95
0
283.04
2,677.05

Sugar(g)
32.72
0
25.38
0
5.96
0
12.69
8.92
3.15
0
15.28
18.27
122.37
Ribo(mg)
0.53
0
0.9
0
0.3
0
0.45
0.05
0.04
0
0.35
0.56
3.18
Fol (DFE)(g)
9.6
0
24.4
0
50.45
0
12.2
23.79
15.67
0
23.94
446.98
607.03
Vit A (IU)(IU)
184.32
0
956.48
43,088.44

DA Plus 10 Page: 15

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average
Item Name
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad
Item Name
Steel Cut Oats
Water, Tap
Milk, Low Fat, 1%
Water, Tap
Tomato Sandwich
Water, Tap
Milk, Low Fat, 1%
Tilapia and Berries
Couscous with carrots
Water, Tap
Banana Almond Smoothie
Andrew Salad

Vit C(mg)
0
9.29
0
0
25.18
8.81
0
5.92
293.48
347.98
Alpha-T(mg)
0.4
0
0.05
0
1.43
0
0.02
1.65
1.09
0
2.02
6.83
13.49
Potas(mg)
330.33
2.37
732
2.37
416.59
2.37
366
185.65
134.32
2.37
491.76
2031.57
4,697.7

Vit D (ug)(g)
0
0.55
0
2.93
0
0
0
1.46
0
11.53
Calcium(mg)
147.9
7.11
610
7.11
99.97
7.11
305
88.13
33.55
7.11
191
245.09
1,749.07
Zinc(mg)
1.09
0
2.05
0
1.54
0
1.02
0.5
0.17
0
0.88
3.49
10.75

Vit A (RAE)(g)
0
207.99
0
141.52
68.46
102.61
0
72.8
1761.67
2,677.05
Iron(mg)
2.32
0
0.15
0
2.08
0
0.07
1.83
1.2
0
0.5
8.05
16.19
Sodium(mg)
38.83
7.11
214.72
7.11
425.38
7.11
107.36
207.08
108.9
7.11
62.22
179.92
1,372.85

Vit A (IU)(IU)
0
3570.07
0
478.24
359.51
2054.75
0
282.72
35202.35
43,088.44
Magn(mg)
41.67
2.37
53.68
2.37
64.47
2.37
26.84
22.21
12.52
2.37
56.72
198.4
486

DA Plus 10 Page: 16

May 09, 2013

CINDY AYALA, cindylou0811@gmail.com
Profile: Cindy's Main Profile, 3 Day Average

Energy Balance for May 02, 2013, May 03, 2013, May 04, 2013
Date

kCal Consumed

kCal Burned

Net kCal

May 02, 2013

2217

2742

-525

May 03, 2013

2314

2742

-428

May 04, 2013

1856

2742

-886

Total:

6387

8226

-1839

Daily Caloric Summary

Recommended:
Average Intake:
Average Expenditure:
Average Net Gain/Loss:

kCal
2777
2129
2742
-613

DA Plus 10 Page: 17