All Daily Reports

A variety of reports and information combined into one document.

Profile Info
Personal: Aleena Charles Female 16 yrs 5 ft 2 in 128 lb
Day(s): 2025 Feb 6, Feb 7, Feb 8
Activity Level: Very Active (Strive for an Active activity level.)
BMI: 23.4 Normal is 18.5 to 25.
Weight Change: None 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 Healthy Range Notes
Basic Components
Calories 2,868.0
Protein (g) 49.4 10% - 35% of Calories (adults 19-70 yrs) *~

Carbohydrates (g) 394.0 45% - 65% of Calories (adults 19-70 yrs) *

Added Sugar (g) 35.8

Dietary Fiber (g) 40.2
Fat (g) 89.2 20% - 35% of Calories (adults 19-70 yrs) *

Saturated Fat (g) 28.7 Less than 10% of Calories +

Mono Fat (g) 31.9
Poly Fat (g) 28.7
Cholesterol (mg) 300.0 Less than 300 mg per day ^
Water (g) 2,300.0
Vitamins
Vitamin A - RAE (mcg) 700.0 Do not exceed 3000 mg *
Vitamin B1 - Thiamin (mg) 1.0
Vitamin B2 - Riboflavin (mg) 1.0
Vitamin B3 - Niacin Equivalents (mg) 14.0
Vitamin B6 (mg) 1.2 Do not exceed 100 mg *
Vitamin B12 (mcg) 2.4 Over 50 should take a supplement *
Vitamin C (mg) 65.0 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 a
supplement *
Minerals
Calcium (mg) 1,300.0 Do not exceed 2500 mg *
Iron (mg) 15.0 Do not exceed 45 mg *
Magnesium (mg) 360.0 Do not exceed 350 mg by supplement *

Phosphorus (mg) 1,250.0 Do not exceed 4000 mg *

Potassium (mg) 2,300.0
Sodium (mg) 2,300.0 Less than 2300 mg - lower for some people
+
Zinc (mg) 9.0 Do not exceed 40 mg *

Sources:
* Dietary Reference Intakes - For Adult 19-70 years, non-pregnant
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake
 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 Percen 0 50 100 150
Basic Components
Calories 2,540.00 2,868.0 89 %
Calories from Fat 865.00 803.0 108 %
Calories from SatFat 247.00 258.0 96 %
Protein (g) 127.00 49.4* 257 %
Protein (% Calories) 20.00 7.0* 286 %
Carbohydrates (g) 294.00 394.0 75 %
Carbohydrates (% Calories) 46.30 55.0 84 %
Total Sugars (g) 67.30 ^
Added Sugar (g) 11.70 35.8~ 33 %
Dietary Fiber (g) 23.80 40.2 59 %
Soluble Fiber (g) 1.75
InSoluble Fiber (g) 1.53
Fat (g) 96.10 89.2 108 %
Fat (% Calories) 34.10 28.0 122 %
Saturated Fat (g) 27.50 28.7~ 96 %
Trans Fat (g) 0.33
Mono Fat (g) 19.00 31.9 60 %
Poly Fat (g) 17.50 28.7 61 %
Cholesterol (mg) 311.00 300.0 ~ 104 %
Water (g) 760.00 2,300.0 33 %
Vitamins
Vitamin A - RAE (mcg) 549.00 700.0 78 %
Vitamin B1 - Thiamin (mg) 1.23 1.0 123 %
Vitamin B2 - Riboflavin 1.42 1.0 142 %
Vitamin B3 - Niacin 19.00 14.0 136 %
Vitamin B6 (mg) 1.01 1.2 84 %
Vitamin B12 (mcg) 2.63 2.4 110 %
Vitamin C (mg) 134.00 65.0 206 %
Vitamin D - mcg (mcg) 1.41 15.0 9 %
Vitamin E - a-Toco (mg) 4.82 15.0 32 %
Folate - DFE (mcg) 209.00 400.0 52 %
Minerals
Calcium (mg) 1,040.00 1,300.0 80 %
Iron (mg) 12.70 15.0 85 %
Magnesium (mg) 151.00 360.0 42 %
Phosphorus (mg) 1,080.00 1,250.0 86 %
Potassium (mg) 3,582.00 2,300.0 156 %
Sodium (mg) 5,748.00 2,300.0~ 250 %
Zinc (mg) 6.29 9.0 70 %
Other
Omega-3 (g) 2.04 +
Omega-6 (g) 15.00 +
Alcohol (g) 0.00
Caffeine (mg) 16.20
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 Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Day Meal Item Amount Cals FatCal SatFatCal Prot (g)
Thu 02- Breakfas avocado toast (Einstein Bros. 1 entree 400.0 108.0 18.0 11.0
06-2025
waffles, homestyle, frozen 2 ea 180.0 54.0 13.5 4.0
Lunch bowl, ramen noodle, chicken 2 svg 938.4 107.9 17.9 42.0
Dinner vegetables, stir fry, chinese 3 qt 320.0 0.0 0.0 16.0
Snack water, municipal tap (USDA) 8 fl-oz 0.0 0.0 0.0 0.0
milk, 2%, with vitamins A & D 1 cup 122.0 43.5 27.6 8.1
yogurt, vanilla, 11g protein, 1 cup 208.2 27.6 17.8 12.1
crisps, potato, the original 16 ea 150.0 81.0 22.5 1.0
Day Total -- 2318.7 421.9 117.3 94.2
Fri 02-07- Breakfas guacamole, california (Yucatan 5 Tbs 116.7 94.5 10.5 0.0
2025
Lunch chicken parmesan, without 1 entree 614.0 288.2 69.1 48.7
Dinner salmon burger, atlantic 4 svg 639.2 287.9 71.9 63.9
salad dressing, ranch (USDA) 6 Tbs 387.0 360.8 56.4 1.2
Snack sandwich, Nutella, with white 2 oz 205.3 64.7 53.2 4.6
bagel, cinnamon raisin, 4" 1 ea 287.7 16.1 2.6 10.3
cream cheese (USDA) 2 Tbs 101.5 89.9 52.8 1.8
crisps, potato, the original 16 ea 150.0 81.0 22.5 1.0
tea, black, brewed, with tap 1 cup 2.4 0.1 0.0 0.0
water, municipal tap (USDA) 8 fl-oz 0.0 0.0 0.0 0.0
orange, fresh, medium, 2 5/8" 2 ea 123.1 2.8 0.4 2.5
pie, key lime (FNDDS) 1 ea 60.9 25.5 12.8 1.1
Day Total -- 2687.7 1311.6 352.2 135.0
Sat 02- Breakfas pancakes, plain, prepared from 3 ea 258.8 99.5 21.8 7.3
08-2025
Lunch pizza, pan, pepperoni, medium, 3 slice 858.2 368.3 136.6 34.5
Dinner stew, pork & vegetable, 5 cup 660.0 226.8 67.7 62.4
cone, ice cream, cake type 1 ea 16.7 2.5 0.4 0.3
chicken, fiesta grilled, 1 cntr 250.0 45.0 22.5 19.0
Snack syrup, pancake (USDA) 0.1 cup 74.9 0.0 0.0 0.0
water, municipal tap (USDA) 8 fl-oz 0.0 0.0 0.0 0.0
water, municipal tap (USDA) (2) 8 fl-oz 0.0 0.0 0.0 0.0
fried rice, chicken (Aramark) 1 order 495.5 119.4 23.1 28.2
Day Total -- 2614.0 861.6 272.2 151.7
Average Day Total -- 2540.1 865.0 247.2 126.9

Day Meal Item Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)
Thu 02- Breakfas avocado toast (Einstein Bros. 61.0 5.0 5.0
06-2025
waffles, homestyle, frozen 27.0 2.0 1.0 1.0
Lunch bowl, ramen noodle, chicken 154.0 10.0 4.1 8.2
Dinner vegetables, stir fry, chinese 80.0 32.0 0.0 16.0
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
milk, 2%, with vitamins A & D 11.7 11.7 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 33.8 33.8 0.0 0.0 0.0
Day Meal Item Carbs (g) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g)
Thu 02- Snack crisps, potato, the original 16.0 0.0 0.0
06-2025
Day Total 383.5 94.5 5.1 30.2 0.0 0.0
Fri 02-07- Breakfas guacamole, california (Yucatan 5.8 1.2 4.7
2025
Lunch chicken parmesan, without 32.9 8.4 2.7
Dinner salmon burger, atlantic 20.0 8.0 8.0 0.0 0.0 0.0
salad dressing, ranch (USDA) 5.3 4.2 0.0 0.0 0.0
Snack sandwich, Nutella, with white 30.5 12.6 10.8 1.9
bagel, cinnamon raisin, 4" 58.0 6.3 2.4 0.9 1.5
cream cheese (USDA) 1.6 1.1 0.0 0.0 0.0 0.0
crisps, potato, the original 16.0 0.0 0.0
tea, black, brewed, with tap 0.7 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
orange, fresh, medium, 2 5/8" 30.8 24.5 0.0 6.3 4.1 2.2
pie, key lime (FNDDS) 8.0 6.8 4.4 0.1
Day Total 209.5 73.1 23.2 18.1 5.0 3.7
Sat 02- Breakfas pancakes, plain, prepared from 32.3 1.1 0.3 0.9
08-2025
Lunch pizza, pan, pepperoni, medium, 87.8 9.2 5.2
Dinner stew, pork & vegetable, 46.2 12.1 0.0 9.6
cone, ice cream, cake type 3.2 0.2 0.1
chicken, fiesta grilled, 33.0 6.0 0.0
Snack syrup, pancake (USDA) 19.7 6.9 6.9 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 0.0
fried rice, chicken (Aramark) 66.7 7.1
Day Total 288.8 34.4 6.9 23.1 0.3 0.9
Average Day Total 293.9 67.3 11.7 23.8 1.8 1.5

Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Thu 02- Breakfas avocado toast (Einstein Bros. 12.0 2.0 0.0 0.0
06-2025
waffles, homestyle, frozen 6.0 1.5 0.0 5.0
Lunch bowl, ramen noodle, chicken 12.0 2.0 0.0 122.4
Dinner vegetables, stir fry, chinese 0.0 0.0 0.0 0.0 0.0 0.0
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
milk, 2%, with vitamins A & D 4.8 3.1 0.2 1.4 0.2 19.5
yogurt, vanilla, 11g protein, 3.1 2.0 0.8 0.1 12.2
crisps, potato, the original 9.0 2.5 0.0 0.0
Day Total 46.9 13.0 0.2 2.2 0.3 159.2
Fri 02-07- Breakfas guacamole, california (Yucatan 10.5 1.2 0.0 0.0
2025
Lunch chicken parmesan, without 32.0 7.7 0.3 14.7 5.9 162.5
Dinner salmon burger, atlantic 32.0 8.0 0.0 139.4
salad dressing, ranch (USDA) 40.1 6.3 0.2 8.3 23.2 23.4
Snack sandwich, Nutella, with white 7.2 5.9 0.3 0.7 0.0
bagel, cinnamon raisin, 4" 1.8 0.3 0.2 0.7 0.0
cream cheese (USDA) 10.0 5.9 0.3 2.6 0.4 29.3
crisps, potato, the original 9.0 2.5 0.0 0.0
Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg)
Fri 02-07- Snack tea, black, brewed, with tap 0.0 0.0 0.0 0.0 0.0 0.0
2025
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
orange, fresh, medium, 2 5/8" 0.3 0.0 0.0 0.1 0.1 0.0
pie, key lime (FNDDS) 2.8 1.4 1.0 0.1 7.6
Day Total 145.7 39.1 0.8 27.0 31.1 362.2
Sat 02- Breakfas pancakes, plain, prepared from 11.1 2.4 2.8 5.1 67.3
08-2025
Lunch pizza, pan, pepperoni, medium, 40.9 15.2 12.7 10.0 72.0
Dinner stew, pork & vegetable, 25.2 7.5 10.7 4.8 120.0
cone, ice cream, cake type 0.3 0.0 0.1 0.1 0.0
chicken, fiesta grilled, 5.0 2.5 0.0 1.5 1.0 40.0
Snack syrup, pancake (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 0.0
fried rice, chicken (Aramark) 13.3 2.6 112.4
Day Total 95.7 30.2 0.0 27.8 21.0 411.6
Average Day Total 96.1 27.5 0.3 19.0 17.5 311.0

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

Thu 02- Breakfas avocado toast (Einstein Bros.
06-2025
waffles, homestyle, frozen 180.0 0.1 2.4 0.2
Lunch bowl, ramen noodle, chicken
Dinner vegetables, stir fry, chinese 400.0
Snack water, municipal tap (USDA) 236.6 0.0 0.0 0.0 0.0 0.0
milk, 2%, with vitamins A & D 217.7 135.0 0.1 0.5 0.2 0.1
yogurt, vanilla, 11g protein, 193.6 29.8 0.1 0.5 0.3 0.1
crisps, potato, the original
Day Total 647.8 744.8 0.2 1.1 2.9 0.4
Fri 02-07- Breakfas guacamole, california (Yucatan 0.0
2025
Lunch chicken parmesan, without 180.2 135.4 0.2 0.6 18.1 0.6
Dinner salmon burger, atlantic
salad dressing, ranch (USDA) 41.1 13.5 0.0 0.1 0.0 0.0
Snack sandwich, Nutella, with white 0.0 0.2 0.1 1.8 0.1
bagel, cinnamon raisin, 4" 33.6 22.2 0.4 0.3 3.2 0.1
cream cheese (USDA) 15.3 89.3 0.0 0.1 0.0 0.0
crisps, potato, the original
tea, black, brewed, with tap 236.3 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) 236.6 0.0 0.0 0.0 0.0 0.0
orange, fresh, medium, 2 5/8" 227.3 29.5 0.2 0.1 0.7 0.2
pie, key lime (FNDDS) 19.1 0.0 0.1 0.1 0.0
Day Total 970.3 309.1 1.1 1.3 24.1 0.9
Sat 02- Breakfas pancakes, plain, prepared from 60.3 61.6 0.2 0.3 1.8 0.1
08-2025
Lunch pizza, pan, pepperoni, medium, 117.5 135.4 0.8 0.7 11.1 0.4
Dinner stew, pork & vegetable, 396.0 1.3 0.8 17.0 1.2
cone, ice cream, cake type 0.2 0.0 0.0 0.0 0.2 0.0
chicken, fiesta grilled,
Day Meal Item Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg)
Sat 02- Snack syrup, pancake (USDA) 12.2 0.0 0.0 0.0 0.0 0.0
08-2025
water, municipal tap (USDA) 236.6 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) (2) 236.6 0.0 0.0 0.0 0.0 0.0
fried rice, chicken (Aramark)
Day Total 663.3 592.9 2.4 1.9 30.0 1.7
Average Day Total 760.5 548.9 1.2 1.4 19.0 1.0

Day Meal Item B12 (mcg) C (mg) D (mcg) E-Toco (mg) Fola (mcg) Calc (mg)
Thu 02- Breakfas avocado toast (Einstein Bros.
06-2025
waffles, homestyle, frozen 0.2 0.0 100.0 260.0
Lunch bowl, ramen noodle, chicken 0.0 122.4
Dinner vegetables, stir fry, chinese 192.0 320.0
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 7.1
milk, 2%, with vitamins A & D 1.3 0.5 2.9 0.1 12.2 292.8
yogurt, vanilla, 11g protein, 1.3 2.0 0.0 0.0 26.9 418.9
crisps, potato, the original 0.0 0.0
Day Total 2.8 194.4 2.9 0.1 139.2 1421.3
Fri 02-07- Breakfas guacamole, california (Yucatan 14.0 0.0
2025
Lunch chicken parmesan, without 1.2 5.2 57.2 319.1
Dinner salmon burger, atlantic 0.0 54.4
salad dressing, ranch (USDA) 0.2 0.0 0.1 2.0 3.6 25.2
Snack sandwich, Nutella, with white 0.1 0.0 0.0 1.1 43.7 99.2
bagel, cinnamon raisin, 4" 0.0 0.7 0.0 0.3 116.5 19.9
cream cheese (USDA) 0.1 0.0 0.0 0.2 2.6 28.1
crisps, potato, the original 0.0 0.0
tea, black, brewed, with tap 0.0 0.0 0.0 0.0 11.8 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 7.1
orange, fresh, medium, 2 5/8" 0.0 139.4 0.0 0.5 78.6 104.8
pie, key lime (FNDDS) 0.1 0.3 0.0 0.1 3.0 35.3
Day Total 1.5 154.5 0.1 9.4 317.1 693.2
Sat 02- Breakfas pancakes, plain, prepared from 0.3 0.3 43.3 249.7
08-2025
Lunch pizza, pan, pepperoni, medium, 1.8 0.0 2.2 420.5
Dinner stew, pork & vegetable, 1.4 51.6 1.2 2.6 120.0 168.0
cone, ice cream, cake type 0.0 0.0 0.0 0.0 6.9 1.0
chicken, fiesta grilled, 0.0 150.0
Snack syrup, pancake (USDA) 0.0 0.0 0.0 0.0 0.0 1.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 7.1
water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 7.1
fried rice, chicken (Aramark)
Day Total 3.5 51.9 1.2 4.9 170.2 1004.3
Average Day Total 2.6 133.6 1.4 4.8 208.8 1039.6

Day Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)
Thu 02- Breakfas avocado toast (Einstein Bros. 700.0
06-2025
waffles, homestyle, frozen 3.7 187.5 50.0 360.0
Lunch bowl, ramen noodle, chicken 4.0 438.6 2998.8
Day Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg)
Thu 02- Dinner vegetables, stir fry, chinese 0.0 2560.0 240.0
06-2025
Snack water, municipal tap (USDA) 0.0 2.4 0.0 2.4 7.1 0.0
milk, 2%, with vitamins A & D 0.0 26.8 224.5 341.6 114.7 1.2
yogurt, vanilla, 11g protein, 0.2 39.2 330.8 536.5 161.7 2.0
crisps, potato, the original 0.1 110.0 150.0
Day Total 8.0 68.4 742.7 4039.1 4732.3 3.2
Fri 02-07- Breakfas guacamole, california (Yucatan 0.8 275.3
2025
Lunch chicken parmesan, without 2.0 78.3 683.3 881.9 1613.4 2.9
Dinner salmon burger, atlantic 4.0 1278.4 1581.0
salad dressing, ranch (USDA) 0.3 4.5 167.4 57.6 810.9 0.2
Snack sandwich, Nutella, with white 2.1 22.7 72.0 123.6 184.3 0.5
bagel, cinnamon raisin, 4" 4.0 29.4 105.0 155.4 361.2 1.2
cream cheese (USDA) 0.0 2.6 31.0 38.3 91.1 0.1
crisps, potato, the original 0.1 110.0 150.0
tea, black, brewed, with tap 0.0 7.1 2.4 87.7 7.1 0.0
water, municipal tap (USDA) 0.0 2.4 0.0 2.4 7.1 0.0
orange, fresh, medium, 2 5/8" 0.3 26.2 36.7 474.2 0.0 0.2
pie, key lime (FNDDS) 0.1 3.8 33.5 48.0 34.2 0.1
Day Total 13.8 176.9 1131.2 3257.5 5115.5 5.3
Sat 02- Breakfas pancakes, plain, prepared from 2.1 18.2 181.3 150.5 500.5 0.6
08-2025
Lunch pizza, pan, pepperoni, medium, 6.2 63.4 590.4 573.1 1993.0 4.4
Dinner stew, pork & vegetable, 6.1 120.0 588.0 2172.0 3204.0 5.3
cone, ice cream, cake type 0.1 1.0 3.9 4.5 10.2 0.0
chicken, fiesta grilled, 1.9 540.0 590.0
Snack syrup, pancake (USDA) 0.0 0.6 2.9 4.8 26.2 0.0
water, municipal tap (USDA) 0.0 2.4 0.0 2.4 7.1 0.0
water, municipal tap (USDA) (2) 0.0 2.4 0.0 2.4 7.1 0.0
fried rice, chicken (Aramark) 1058.0
Day Total 16.4 208.0 1366.4 3449.6 7396.1 10.4
Average Day Total 12.7 151.1 1080.1 3582.1 5748.0 6.3

Day Meal Item Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)
Thu 02- Breakfas avocado toast (Einstein Bros. 0.0 0.0 0.0
06-2025
waffles, homestyle, frozen 0.0 0.0 0.0 0.0
Lunch bowl, ramen noodle, chicken
Dinner vegetables, stir fry, chinese 0.0 0.0 0.0 0.0 0.0 0.0
Snack water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
milk, 2%, with vitamins A & D 0.0 0.2 0.0 0.0 0.0 1.0
yogurt, vanilla, 11g protein, 0.0 0.1 0.0 0.0 0.0 1.4
crisps, potato, the original 0.0 0.0
Day Total 0.0 0.2 0.0 0.0 0.0 2.3
Fri 02-07- Breakfas guacamole, california (Yucatan 0.0 0.0
2025
Lunch chicken parmesan, without 0.7 5.1 0.0 0.0
Dinner salmon burger, atlantic
salad dressing, ranch (USDA) 3.1 20.1 0.0 0.0 0.0 0.0
Day Meal Item Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup)
Fri 02-07- Snack sandwich, Nutella, with white 0.1 0.6 0.0 1.1 0.0 0.1
2025
bagel, cinnamon raisin, 4" 0.0 0.7 0.0 0.0 0.0 0.0
cream cheese (USDA) 0.0 0.4 0.0 0.0 0.0 0.1
crisps, potato, the original 0.0 0.0
tea, black, brewed, with tap 0.0 0.0 0.0 47.4 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
orange, fresh, medium, 2 5/8" 0.0 0.0 0.0 0.0 1.5 0.0
pie, key lime (FNDDS) 0.0 0.1 0.0 0.0 0.0 0.0
Day Total 4.0 27.0 0.0 48.5 1.5 0.2
Sat 02- Breakfas pancakes, plain, prepared from 0.6 4.5 0.0 0.0 0.0 0.0
08-2025
Lunch pizza, pan, pepperoni, medium, 1.0 8.9 0.0 0.0 0.0 1.4
Dinner stew, pork & vegetable, 0.5 4.3 0.0 0.0 0.0 0.0
cone, ice cream, cake type 0.0 0.1 0.0 0.0 0.0 0.0
chicken, fiesta grilled, 0.0 0.0 0.0 0.5
Snack syrup, pancake (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA) (2) 0.0 0.0 0.0 0.0 0.0 0.0
fried rice, chicken (Aramark) 0.0 0.0 0.0 0.0
Day Total 2.1 17.8 0.0 0.0 0.0 1.9
Average Day Total 2.0 15.0 0.0 16.2 0.5 1.5

Day Meal Item MyGrn (oz MyVeg MyProt (oz XxFruit XxOCarb XxStarch
eq) (cup) eq)
Thu 02- Breakfas avocado toast (Einstein Bros. 3.6 0.0 0.0 0.0 0.0 4.1
06-2025
waffles, homestyle, frozen 1.6 0.0 0.0 0.0 0.0 1.8
Lunch bowl, ramen noodle, chicken
Dinner vegetables, stir fry, chinese 0.0 5.3 0.0 0.0 0.0 0.0
Snack water, municipal tap (USDA) 0.0 0.0 0.0
milk, 2%, with vitamins A & D 0.0 0.0 0.0 0.0 0.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.0 0.0 0.0 2.3 0.0
crisps, potato, the original 0.0 0.0 1.1
Day Total 5.3 5.3 0.0 0.0 2.3 6.9
Fri 02-07- Breakfas guacamole, california (Yucatan 0.0 0.0 0.0
2025
Lunch chicken parmesan, without 2.0 0.0 6.2 0.0 0.0 2.2
Dinner salmon burger, atlantic
salad dressing, ranch (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
Snack sandwich, Nutella, with white 1.2 0.0 0.2
bagel, cinnamon raisin, 4" 3.5 0.0 0.0 0.0 0.0 3.9
cream cheese (USDA) 0.0 0.0 0.0 0.0 0.0 0.0
crisps, potato, the original 0.0 0.0 1.1
tea, black, brewed, with tap 0.0 0.0 0.0
water, municipal tap (USDA) 0.0 0.0 0.0
orange, fresh, medium, 2 5/8" 0.0 0.0 0.0 2.0 0.0 0.0
pie, key lime (FNDDS) 0.2 0.0 0.0
Day Total 6.9 0.0 6.4 2.0 0.0 7.1
Day Meal Item MyGrn (oz MyVeg MyProt (oz XxFruit XxOCarb XxStarch
eq) (cup) eq)
Sat 02- Breakfas pancakes, plain, prepared from 1.9 0.0 0.0 0.0 0.0 2.2
08-2025
Lunch pizza, pan, pepperoni, medium, 5.3 0.0 2.8 0.0 0.0 5.8
Dinner stew, pork & vegetable, 0.0 2.8 4.9
cone, ice cream, cake type 0.0 0.0 0.0 0.0 0.2 0.0
chicken, fiesta grilled, 2.0 0.0 1.9 0.0 0.0 2.2
Snack syrup, pancake (USDA) 0.0 0.0 0.0 0.0 1.3 0.0
water, municipal tap (USDA) 0.0 0.0 0.0
water, municipal tap (USDA) (2) 0.0 0.0 0.0
fried rice, chicken (Aramark) 4.0 0.0 2.4 0.0 0.0 4.4
Day Total 13.2 2.8 12.0 0.0 1.5 14.6
Average Day Total 8.4 2.7 6.2 0.7 1.3 9.6

Day Meal Item XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat

Thu 02- Breakfas avocado toast (Einstein Bros. 0.0 1.6 0.0 0.0 0.0
06-2025
waffles, homestyle, frozen 0.0 0.8 0.0 0.0 0.0
Lunch bowl, ramen noodle, chicken
Dinner vegetables, stir fry, chinese 16.0 0.0 0.0 0.0 0.0
Snack water, municipal tap (USDA)
milk, 2%, with vitamins A & D 0.0 0.6 0.0 1.0 0.0
yogurt, vanilla, 11g protein, 0.0 0.6 0.0 0.0 0.0
crisps, potato, the original 0.0 1.6 0.0 0.0 0.0
Day Total 16.0 5.2 0.0 1.0 0.0
Fri 02-07- Breakfas guacamole, california (Yucatan 0.0 2.1 0.0 0.0 0.0
2025
Lunch chicken parmesan, without 0.0 4.0 0.0 0.0 6.0
Dinner salmon burger, atlantic
salad dressing, ranch (USDA) 0.0 8.0 0.0 0.0 0.0
Snack sandwich, Nutella, with white
bagel, cinnamon raisin, 4" 0.0 0.0 0.0 0.0 0.0
cream cheese (USDA) 0.0 2.0 0.0 0.0 0.0
crisps, potato, the original 0.0 1.6 0.0 0.0 0.0
tea, black, brewed, with tap
water, municipal tap (USDA)
orange, fresh, medium, 2 5/8" 0.0 0.0 0.0 0.0 0.0
pie, key lime (FNDDS)
Day Total 0.0 17.7 0.0 0.0 6.0
Sat 02- Breakfas pancakes, plain, prepared from 0.0 1.8 0.0 0.0 0.0
08-2025
Lunch pizza, pan, pepperoni, medium, 0.0 7.2 0.0 0.0 2.4
Dinner stew, pork & vegetable,
cone, ice cream, cake type 0.0 0.1 0.0 0.0 0.0
chicken, fiesta grilled, 0.0 0.3 0.0 0.0 1.8
Snack syrup, pancake (USDA) 0.0 0.0 0.0 0.0 0.0
water, municipal tap (USDA)
water, municipal tap (USDA) (2)
fried rice, chicken (Aramark) 0.0 1.8 0.0 0.0 2.1
Day Total 0.0 11.2 0.0 0.0 6.3
Day Meal Item XxVeg XxFat XxAlc XxNoFtMlk XxLnMeat
Average Day Total 5.3 11.4 0.0 0.3 4.1

^ Total Sugars includes those naturally occuring in food and added sugars.
 Macronutrient Distribution
The 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 Gra Percen Source of Fat (approx.) Fat (g) Percen
Protein 506 126.9 20 % Saturated Fat 27.5 29 %
Carbohydrates 1172 293.9 46 % Mono Fat 19.0 20 %
Alcohol 0 0.0 0% Poly Fat 17.5 18 %
Fat (Total) 862 96.1 34 % Trans Fat 0.3 0%
Saturated Fat 247 27.5 10% Total (g) 96.1
Trans Fat 3 0.3 0%
Mono Fat 171 19.0 7%
Poly Fat 157 17.5 6%

Total 2540

*The N/A Fat category includes the glycerol portion of the

fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.

*The N/A Fat category includes the glycerol portion of the

fat molecule (typically 5%), as well as any unavailable
values for saturated, mono, poly, and trans fats.

Exchanges Ratios

Starch 9.57 Fruit 0.68 P:S ( Poly Fat / Saturated Fat ) 0.64 : 1

Other Carbs 1.26 Vegetable 5.33 Potassium : Sodium 0.62 : 1

Lean Meat 4.11 Fat 11.36 Calcium : Phosphorus 0.96 : 1

Alcohol 0.00 NonFatMil 0.33 CSI ( Cholesterol / Saturated Fat ) 43.29

 Calorie Assessment
A close-up picture of the Calories consumed.

Calories to maintain current weight

Calories to maintain current weight 2868

Calorie adjustment for weight change of 0 lb (per week) 0
Goal Calories 2868

Average Daily Intake & Expenditures

Average Intake 2540

Average Expenditure 1719

Calories For The Day Goal Intake Assessment

Total Calories 2868 2540 Below Goal

Protein (10-35% Calories) 287 to 1004 506 In Range
Carbohydrates (45-65% Calories) 1291 to 1864 1172 Below Goal
Added Sugar (<10% Calories) 0 to 287 47 In Range
Fat (20-35% Calories) 574 to 1004 862 In Range
 Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Calorie Goal: 2868
Daily Activity Details

Summary
Daily Average 0 Calories
Your Daily Average put you in the Sedentary activity level, and suggests 1719 Calories to maintain your
current weight.
 Nutrition Facts
Formats the analysis as a Nutrition Facts label.

Nutrition Facts
Serving Size ( 2408 g )

Amount per serving

Calories 2540
% Daily Value *

Total Fat 96g 108%

Saturated Fat 27g 96%

Trans Fat 0g

Cholesterol 311mg 104%

Sodium 5748mg 250%

Total Carbohydrates 294g 75%

Dietary Fiber 24g 59%

Total Sugars 67g

Added Sugar 0g

Protein 127g 257%

Vitamin D 1mcg 9%

Calcium 1040mg 80%

Iron 13mg 85%

Potassium 3582mg 156%

* The % Daily Value tells you how much a nutrient in a
serving of food contributes to a daily diet. % Daily Value
here is based on your custom profile.
 MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see MyPlate.gov for more info).

Intake vs. Recommendation

2800 Calorie Pattern

Group Percent Comparison Amount *

Grains Intake 84 % 8.4 oz equivalent

Grains Recommendation 10. oz equivalent

Vegetables Intake 77 % 2.7 cup equivalent

Vegetables Recommendation 3.5 cup equivalent

Fruits Intake 20 % 0.5 cup equivalent

Fruits Recommendation 2.5 cup equivalent

Dairy Intake 49 % 1.5 cup equivalent

Dairy Recommendation 3.0 cup equivalent

Protein Foods Intake 88 % 6.2 oz equivalent

Protein Foods Recommendation 7.0 oz equivalent

Make Half Your Grains Whole Vary Your Vegetables

Aim for at least 5.0 oz equivalents whole grains a Dark Green Vegetables 3.0 cups
day
Orange Vegetables 2.5 cups

Oils & Empty Calories Dry Beans & Peas 3.5 cups
Aim for 8.0 teaspoons of oils a day Starchy Vegetables 7.0 cups
Limit your extra fats & sugars to 426 Calories Other Vegetables 8.5 cups

* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains 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 cup
cooked beans.
 Food List Report
The Food List report displays a simple list of foods that you have entered, along with their calorie values.

Amount Item Cals

Thu 02-06-2025
1.0 entree avocado toast (Einstein Bros. Bagels) 400
8.0 fl-oz water, municipal tap (USDA) 0
2.0 ea waffles, homestyle, frozen (Eggo) 180
2.0 svg bowl, ramen noodle, chicken shoyu, Signature Select, with vegetables (FoodData
938
Central: Safeway)
1.0 cup milk, 2%, with vitamins A & D (USDA) 122
1.0 cup yogurt, vanilla, 11g protein, lowfat (USDA) 208
3.0 qt vegetables, stir fry, chinese style blend, frozen (Cascadian Farm Organic)
320

16.0 ea crisps, potato, the original (Pringles) 150

Day Total 2319
Fri 02-07-2025
5.0 Tbs guacamole, california (Yucatan Foods) 117
2.0 oz sandwich, Nutella, with white bread (FNDDS) 205
1.0 ea bagel, cinnamon raisin, 4" (USDA) 288
2.0 Tbs cream cheese (USDA) 102
1.0 entree chicken parmesan, without pasta (USDA: Italian Restaurant) 614
16.0 ea crisps, potato, the original (Pringles) 150
1.0 cup tea, black, brewed, with tap water (USDA) 2
8.0 fl-oz water, municipal tap (USDA) 0
2.0 ea orange, fresh, medium, 2 5/8" (USDA) 123
4.0 svg salmon burger, atlantic (FoodData Central: Canadian Fish Exporters) 639
6.0 Tbs salad dressing, ranch (USDA) 387
1.0 ea pie, key lime (FNDDS) 61
Day Total 2688
Sat 02-08-2025
3.0 ea pancakes, plain, prepared from recipe, 4" (USDA) 259
0.1 cup syrup, pancake (USDA) 75
8.0 fl-oz water, municipal tap (USDA) 0
3.0 slice pizza, pan, pepperoni, medium, 12" (USDA: Pizza Hut) 858
8.0 fl-oz water, municipal tap (USDA) 0
5.0 cup stew, pork & vegetable, chunky, with potatoes (FNDDS) 660
1.0 ea cone, ice cream, cake type (USDA) 17
1.0 cntr chicken, fiesta grilled, Marketplace, frozen, with rice black beans & vegetables
250
(Lean Cuisine)
1.0 order fried rice, chicken (Aramark) 495
Day Total 2614

Total 7620

Day Average 2540

Item Average 263

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