Diet Analysis Project 1
Diet Analysis Project Summary for Jonathan Byrne
Diet Analysis Project 2
The goal of this project was to get an idea of what my diet was providing me with
and to see how much nutrition I was getting. This was done by tracking not just my
eating habits for the last three days but my exercise habits as well. When I was
given this project I wanted to do this given three typical days of my life so I decided
to do three school days since those were the most common days that I have and are
not affected by some sort of day where my diet drastically changes such as a
holiday like Thanksgiving. I was very interested in this project because I want to
become a dietician and have an interest in how the food we eat affect the way that
we function. Doing this project allowed me to take my life and my diet and see
where it needs improving and how much I need to change my own diet and to help
myself. This project takes into account the best time of my life to notice my nutrition
since I am still at an age where I can greatly affect my health with what I eat and I
am the most on the run due to the stresses of my college life and my job which
makes eating right one of the more important issues in my life since I cannot afford
to stop my fast paced lifestyle. This project allowed me to take my own body
information such as my weight, height, BMI and lifestyle and get the right amount of
recommendation for daily intake based on all that information and then not only
give me an accurate recording of what nutrition I got from the food but also
compare it to other sources such as MyPlate, DRI, and the Dietary Guidelines for
Physical Activity.
When I started this project I first found out my BMI to get an idea of what kind
of goals I can shoot for. My BMI came to 16.9 which is underweight and I wanted to
keep the weight I was at for as long as possible so I stated that I did not desire to
gain or lose any weight since such a task can be a sensitive issue that must be done
with great care especially if I wanted to gain more weight. Then I set my activity
Diet Analysis Project 3
level which was low since the only real exercise I do is walking to my classes and go
jogging for 30-45 minutes a day which I may not get around to everyday. With that
information my DRI of calories was set to about 2489 which I later figured out was
something that was a little hard to get right i soon figured out how hard it was to
measure the right amount of calories to get in one day with my first day being
under the amount I needed. It took a while to realize how sensitive the different
foods that I ate affected the amount of calories I would eat. I also noticed that
overall I did not have a very good grasp of what was in my food since I went
completely over the daily recommended fat by 51% and the saturated fat by 31%
and protein was a whole 205% over what I needed and dietary fiber was only 8%
over what I needed to eat. I very quickly noticed that over the three days that I had
over eaten and I think the food that was doing the worst for me was the meat that I
was eating since my protein and saturated fats were so high while my fiber was
barely over what I needed and my carb intake was too low with only about 83% of
me getting an intake overall. This has shown me that I need a more diverse pallet
when it comes to my diet. I think that this is due to the fact that I will usually just
prepare something without thinking what I had earlier in the day to begin with. I
need to start using more fruits as snacks instead of something like chips which I
really noticed increased the amount of calories and fat that I was in taking. This has
lead me to want to keep a log more often to see what I eat the most of in a certain
day so that I can better plan what I eat to get a more diverse selection of food . On
the other hand I noticed that my fiber intake was a little higher than my DRI which is
something I am thankful for since I have started to make for of an effort to get more
fiber in my diet since colon cancer has been known to run in my family particular if
you are a male which means I may be a high risk factor for colon cancer and I do
Diet Analysis Project 4
not want to live through that type of disease. Also something that I had noticed that
when it came to essential vitamin and minerals overall I had received a significant
amount of most of them. Im sure that the data that I had received was 100%
correct since it is so easy to lose vitamin and mineral content in certain foods but it
is defiantly higher than I expected. The only one which really alarms me was the
fact that my vitamin D count was only 31% while I was getting the right amount of
calcium. To me it seems almost to be a waste to get so much calcium and not being
able to properly use it with such low vitamin D on top of that I do not do weight
bearing exercises so I really need to start taking better care of my bones since I only
have about 11 years left until maximum bone density for me is achieved and I start
a losing battle with my bone health.
After reviewing my plate I was able to see what types of foods I was missing
in my diet. The two main food groups that I was not getting enough of were grains
with me getting only about 50% of the recommended intake and dairy with me only
getting about 52% of the recommended intake. This can be seen with my low
vitamin D levels and low lower carb intake. I find that the best way to fix this
problem would be to take what I have too much of and try and replace it with
different foods that I require more of. For example, I noticed that I use fruits a lot as
a snack but instead I could eat some yogurt to get my dairy up and maybe that will
also give me some more vitamin D. Another thing that I can do to balance out my
diet is take out some of my protein consumption which was over 200% and replace
it with grains so, maybe I could try and have less eggs for breakfast and have some
more cereal or whole grain bread. Also there is the need for me to exercise more
especially if I am getting this much protein so I should do more weight bearing
Diet Analysis Project 5
exercises for more bone mass and try to make it so I am able to run for at least an
hour a day since I am not benefiting from the minimum.
Overall I think that this project has given me some insight into how we take in
food and what kinds of foods are high in certain nutrients that are needed. I now
have a better understanding of having a diverse pallet and trying how hard it is to
get the RDI of everything without going to over board. This information will help me
as I continue as a nutritional science major.
Weight in kg 53.63
Height in meters 1.77
Protein needs 42.904g
Maximum daily fat intake 746.7 fat kcal/day
Maximum daily grams of fat per day 82.9 fat g/day
MyPlate
The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see
ChooseMyPlate.gov for more info).
Profile Info
Personal: Jonathan Byrne
Male
19 yrs
5 ft 10 in
118 lb
Day(s): 2014 Dec 1, Dec 2, Dec 3 (All)
Activity Level: Low (Strive for an Active activity level.)
Active
BMI: 16.9
Weight Change:
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
None
Intake vs. Recommendation
2400 Calorie Pattern
Group
Percent Comparison
Amou *
nt
oz
Grains Intake 51
Grains
Recommenda
tion
4. equivale
1 nt
oz
8. equivale
0 nt
Diet Analysis Project 6
Vegetables
Intake
10
0
cup
3. equivale
0 nt
cup
3. equivale
0 nt
Vegetables
Fruits Intake
Fruits
Recommenda
tion
15
6
cup
3. equivale
1 nt
cup
2. equivale
0 nt
cup
Dairy Intake 52
Dairy
Recommenda
tion
Protein Foods 27
Intake
9
1. equivale
6 nt
cup
3. equivale
0 nt
oz
18 equivale
. nt
oz
Protein Foods
Recommendation
6. equivale
5 nt
Make Half Your Grains
Whole
Aim for at least 4.0 whole
grains a day
Oils & Empty Calories
Aim for 7.0 teaspoons of oils
a day
Limit your extra fats & sugars
to 362 Calories
Vary Your Vegetables
Dark Green Vegetables
cups
3. weekl
0 y
Orange Vegetables
2.
0
Dry Beans & Peas
cups
3. weekl
0 y
Starchy Vegetables
cups
6. weekl
0 y
Other Vegetables
cups
7. weekl
0 y
cups
weekl
y
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).
Profile Info
Personal: Jonathan
Byrne
Male
19
yrs
5 ft 10 in
118 lb
Activity Level:
(Strive for an Active activity level.)
Low Active
BMI: 16.9
Weight Change:
None
Nutrient
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
DRI
Goal
Notes
Diet Analysis Project 7
Basic
Components
Calories
Protein (g)
Carbohydr
ates (g)
Dietary
Fiber (g)
2,489.
93
42.82
342.36
77.46
Saturated
Fat (g)
24.90
Mono Fat
(g)
27.67
Poly Fat (g)
24.90
(mg)
Water (g)
45% - 65% of Calories (adults 19-70 yrs) *
34.86
Fat (g)
Cholesterol
10% - 35% of Calories (adults 19-70 yrs) *
300.00
20% - 35% of Calories (adults 19-70 yrs) *
Less than 10% of Calories +
Less than 300 mg per day +
3,700.
00
Vitamins
Vitamin A RAE (mcg)
900.00
Vitamin B1
- Thiamin
(mg)
Vitamin B2
- Riboflavin
1.20
1.30
(mg)
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)
15.00
Do not exceed 100 mcg *
Vitamin E Alpha
Tocopherol
(mg)
Folate
(mcg)
15.00
400.00
Women of child bearing age should take a supplement *
Minerals
Calcium
(mg)
Iron (mg)
Magnesium
1,000.
00
8.00
400.00
Do not exceed 2500 mg *
Do not exceed 45 mg *
Do not exceed 350 mg by supplement *
Diet Analysis Project 8
(mg)
Phosphorus
(mg)
Potassium
(mg)
Sodium
(mg)
Zinc (mg)
700.00
Do not exceed 4000 mg *
4,700.
00
2,300.
00
11.00
Less than 2300 mg - lower for some people +
Do not exceed 40 mg *
Calories and Fat
The Calories and Fats 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).
Profile Info
Personal: Jonathan Byrne
Male
19 yrs
5 ft 10 in
118 lb
Day(s): 2014 Dec 1, Dec 2, Dec 3 (All)
Activity Level: Low Active
BMI: 16.9
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Weight Change: None
Best not to exceed 2 lbs per week.
Source of
Calories
50
10
0
Source of Fat
5
0
100
Diet Analysis Project 9
Protein
1
9
Saturated Fat
29
Carbohydr
ate
4
2
Mono Fat
30
Fat
3
9
Poly Fat
17
Alcohol
Trans Fat
Exchanges
Starch
Other
Carbs
Very Lean
Meat
3.3
8.05 Fruit
2
Vegetabl 0.7
6.11 es
4
Ratios
Milk
P:S ( Poly
Fat /
Saturated
Fat )
Potassium
: Sodium
Calcium :
Phosphoru
s
CSI
( Choleste
rol /
Saturated
Fat )
Meat
0.5
8 :1
0.9
4:1
1.3
3:1
61.04
Calorie Assessment
A close-up picture of the Calories consumed.
Profile Info
Personal: Jonathan Byrne
Male
19 yrs
5 ft 10 in
118 lb
Day(s): 2014 Dec 1, Dec 2, Dec 3 (All)
Activity Level: Low Active
BMI: 16.9
(Strive for an Active activity level.)
Normal is 18.5 to 25.
Weight Change: None
Best not to exceed 2 lbs per week.
Calories to maintain current weight
Calories to maintain current weight
Calorie adjustment for weight change of 0 lb (per week)
Goal Calories
2490
0
2490
Average Daily Intake & Expenditures
Average Intake
2634
Average Expenditure
2655
Diet Analysis Project 10
Calories For The Day
Goal
Total Calories
2490
1120 to
1618
249 to
871
498 to
871
Carbohydrates (45-65% Calories)
Protein (10-35% Calories)
Fat (20-35% Calories)
Intake
Assessment
2634
Above Goal
1101
Below Goal
508
In Range
1025
Above Goal
Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Profile Info
Personal: Jonathan Byrne
lb
Male
19 yrs
5 ft 10 in
118
Day(s): 2014 Dec 1, Dec 2, Dec 3
Activity Level: Low Active
(Strive for an Active activity level.)
BMI: 16.9
Weight Change: None
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Profile Calorie Goal:
2490
Daily Activity Details
Mon 12-01-2014
Mets
Exercise
Calories
running,
45 minutes
7.0
30 minutes
4.0
jogging,
general
walking, to
work or
295
112
class
Total
Calories
(Sedentary)
407
Tue 12-02-2014
30 minutes
Mets
Exercise
7.0
running,
jogging,
Calories
197
general
walking, to
30 minutes
4.0
work or
class
Total
Calories
112
309
(Sedentary)
Wed 12-03-2014
Mets
Exercise
Calories
running,
40 minutes
7.0
jogging,
general
262
30 minutes
4.0
walking, to
work or
112
Diet Analysis Project 11
class
Total
Calories
(Sedentary)
375
Summary
Daily Average
36
4
Calori
es
Your Daily Average put you in the Sedentary activity level, and suggests 2291 Calories to
maintain your current weight.
MyPlate
The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see
ChooseMyPlate.gov for more info).
Profile Info
Personal: Jonathan Byrne
Male
19 yrs
5 ft 10 in
118 lb
Day(s): 2014 Dec 1, Dec 2, Dec 3 (All)
Activity Level: Low (Strive for an Active activity level.)
Active
BMI: 16.9
Weight Change:
None
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Intake vs. Recommendation
2400 Calorie Pattern
Group
Percent Comparison
Amou *
nt
oz
Grains Intake 51
Grains
Recommenda
tion
Vegetables
Intake
10
0
4. equivale
1 nt
oz
8. equivale
0 nt
cup
3. equivale
0 nt
cup
3. equivale
0 nt
Vegetables
Fruits Intake
Fruits
Recommenda
tion
15
6
cup
3. equivale
1 nt
cup
2. equivale
0 nt
cup
Dairy Intake
52
1. equivale
6 nt
Diet Analysis Project 12
Dairy
Recommenda
tion
cup
3. equivale
0 nt
Protein Foods 27
Intake
9
oz
18 equivale
. nt
oz
Protein Foods
Recommendation
6. equivale
5 nt
Make Half Your Grains
Whole
Aim for at least 4.0 whole
grains a day
Oils & Empty Calories
Aim for 7.0 teaspoons of oils
a day
Limit your extra fats & sugars
to 362 Calories
Vary Your Vegetables
Dark Green Vegetables
cups
3. weekl
0 y
Orange Vegetables
2.
0
Dry Beans & Peas
cups
3. weekl
0 y
Starchy Vegetables
cups
6. weekl
0 y
Other Vegetables
cups
7. weekl
0 y
cups
weekl
y
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with
totals at the bottom of the list.
Profile Info
Personal: Jonathan Byrne
Male
19 yrs
5 ft 10 in
118 lb
Day(s): 2014 Dec 1, Dec 2, Dec 3 (All)
Activity Level: Low Active
(Strive for an Active activity level.)
BMI: 16.9
Weight Change: None
Normal is 18.5 to 25.
Best not to exceed 2 lbs per week.
Day
Mon 1201-2014
Meal
Item
Amount
Breakfa
English Muffin, whole wheat, 57 g
st
Almond Milk, original (Almond240 ml
Cereal, Total, raisin bran (Big 50 g
Cals FatCal
SatFatCaProt (g)
126.0
11.8
1.9
5.5
60.9
22.8
0.0
1.0
154.5
8.2
1.3
2.7
G
Lunch
Dinner
Fish, salmon, pink, fillet,
211.2
56.4
9.1
36.2
Spinach, fresh, leaf (USDA SR-100 g
23.0
3.4
0.5
2.8
Almond Milk, original (Almond240 ml
60.9
22.8
0.0
1.0
195.6
28.0
3.8
26.8
283.8
55.3
15.5
53.3
10.0
0.5
0.1
1.1
Vegetarian Meat, burger,
5 oz
5 oz
vegan,
Chicken, broiler/fryer, breast,172 g
Asparagus, fresh (USDA SR21)
50 g
Diet Analysis Project 13
Apples, fresh, lrg (FDA
300 g
161.2
0.0
0.0
1.2
600.0 360.0
36.0
8.0
Bar, cereal, Fiber One, oats & 40 g
140.0
36.0
13.5
2.0
Blueberries, fresh (USDA SR-
168.7
8.6
0.7
2.2
0.0
0.0
0.0
0.0
Voluntary
Snack
Chips, potato, classic, svg
4 oz
(Lays)
2 cup
21)
Water, tap, municipal (USDA
50 oz
SRDay Total
Tue 1202-2014
--
Breakfa
Almond Milk, original (Almond240 ml
st
Eggs, scrambled (USDA SR- 122 g
2195.7 613.9
60.9
82.4 143.9
22.8
0.0
1.0
203.7 133.9
40.3
13.5
21)
English Muffin, whole wheat
Lunch
115.7
10.7
1.7
5.0
Baked Beans, vegetarian, cnd 1 cup
260.0
0.0
0.0
10.0
Oil, veg, pure (Crisco)
205.7 216.0
23.1
0.0
298.0
79.6
12.8
51.1
90.0
8.9
0.0
1.0
483.0 336.8 131.5
34.2
Fish, salmon, pink, fillet,
Grapes, fresh (Dole)
Dinner
Beef, T-bone steak, brld,
57 g
24 g
200 g
1.5 cup
150 g
choice,
Spinach, fresh, leaf (USDA SR-150 g
Snack
34.5
5.1
0.8
4.3
40 oz
0.0
0.0
0.0
0.0
Tea, iced, lemon, btl (AriZona) 16 oz
176.9
0.0
0.0
0.0
Chips, potato, classic, svg
300.0 180.0
18.0
4.0
140.0
13.5
2.0
Water, tap, municipal (USDA
SR-
2 oz
(Lays)
Bar, cereal, Fiber One, oats & 40 g
Day Total
Wed 1203-2014
--
Breakfa
Cereal, Total, raisin bran (Big 1.5 cup
st
G
Almond Milk, original (Almond 8 oz
36.0
2368.41029.9 241.8 126.1
254.9
13.5
2.2
4.5
59.9
22.5
0.0
1.0
101.9
67.0
20.2
6.8
92.9
9.4
0.3
3.0
Chicken, broiler/fryer, breast,172 g
283.8
55.3
15.5
53.3
Hot Dog, beef (Ball Park
360.0 288.0 126.0
12.0
Eggs, scrambled (USDA SR-
61 g
21)
Lunch
Blackberries, fresh (USDA SR- 1.5 cup
21)
Dinner
112 g
Franks)
Buns, hot dog/frankfurter
86 g
239.9
33.5
8.3
8.2
0.0
0.0
0.0
0.0
320.0 216.0
36.0
10.0
2.7
0.4
0.5
450.0 270.0
27.0
6.0
1080.0 540.0 360.0
16.0
(USDA
Snack
Water, tap, municipal (USDA
50 oz
SRNuts, peanuts & cashews,
56 g
honey,
Apples, fresh, med, 3", USDA 182 g
Chips, potato, classic, svg
3 oz
94.6
(Lays)
Ice Cream, chocolate chip
2 cup
cookie
Day Total
--
3338.01517.8 595.8 121.2
Diet Analysis Project 14
--
Average Day Total
Day
Meal
Mon 1201-2014
Item
2634.01053.9 306.6 130.4
Carbs (g)
Sugar (g)Fiber (g)Fib-S (g)Fib-I (g) Fat (g)
Breakfa
English Muffin, whole wheat, 25.1
5.0
4.2
1.3
st
Almond Milk, original (Almond8.1
7.1
1.0
2.5
Cereal, Total, raisin bran (Big38.2
17.3
4.5
0.9
G
Lunch
Dinner
Fish, salmon, pink, fillet,
0.0
0.0
0.0
Spinach, fresh, leaf (USDA SR-3.6
0.4
2.2
0.0
0.0
6.3
0.4
Almond Milk, original (Almond8.1
7.1
1.0
2.5
Vegetarian Meat, burger,
15.2
3.0
8.1
3.1
Chicken, broiler/fryer, breast, 0.0
0.0
0.0
Asparagus, fresh (USDA SR-
1.9
0.9
1.0
0.1
42.1
31.0
6.2
0.0
60.0
0.0
4.0
40.0
Bar, cereal, Fiber One, oats &29.0
10.0
9.0
Blueberries, fresh (USDA SR- 42.9
29.5
7.1
0.8
6.3
1.0
0.0
0.0
0.0
0.0
0.0
274.3 111.2
48.3
0.8
6.3
68.2
vegan,
0.0
0.0
6.1
21)
Apples, fresh, lrg (FDA
Voluntary
Snack
Chips, potato, classic, svg
(Lays)
4.0
21)
Water, tap, municipal (USDA 0.0
SRDay Total
Tue 1202-2014
Breakfa
Almond Milk, original (Almond8.1
7.1
1.0
st
Eggs, scrambled (USDA SR-
2.7
2.1
0.0
0.0
0.0
14.9
2.5
English Muffin, whole wheat 23.0
4.6
3.8
1.1
2.7
1.2
Baked Beans, vegetarian, cnd
48.0
8.0
12.0
Oil, veg, pure (Crisco)
0.0
0.0
0.0
0.0
0.0
24.0
Fish, salmon, pink, fillet,
0.0
0.0
0.0
0.0
0.0
8.8
24.0
23.0
1.0
0.0
0.0
0.0
0.0
0.0
37.4
Spinach, fresh, leaf (USDA SR-5.4
0.6
3.3
Water, tap, municipal (USDA 0.0
0.0
0.0
0.0
0.0
43.7
0.0
0.0
0.0
0.0
2.0
21)
Lunch
Grapes, fresh (Dole)
Dinner
Beef, T-bone steak, brld,
0.0
1.0
choice,
Snack
0.6
0.0
SRTea, iced, lemon, btl (AriZona)
44.3
Chips, potato, classic, svg
30.0
0.0
20.0
(Lays)
Bar, cereal, Fiber One, oats &29.0
10.0
9.0
214.6
99.1
32.1
Breakfa
Cereal, Total, raisin bran (Big63.0
28.5
7.5
st
G
Almond Milk, original (Almond8.0
7.0
1.0
Eggs, scrambled (USDA SR-
1.3
1.0
0.0
Blackberries, fresh (USDA SR-20.7
9.9
10.8
Chicken, broiler/fryer, breast, 0.0
0.0
0.0
0.0
0.0
6.1
Hot Dog, beef (Ball Park
4.0
0.0
0.0
0.0
32.0
Day Total
Wed 1203-2014
4.0
1.1
2.7 114.4
1.5
2.5
0.0
0.0
7.4
21)
Lunch
1.0
21)
Dinner
6.0
Diet Analysis Project 15
Franks)
Buns, hot dog/frankfurter
42.5
5.4
1.8
0.5
1.3
3.7
Water, tap, municipal (USDA 0.0
0.0
0.0
0.0
0.0
0.0
20.0
8.0
4.0
Apples, fresh, med, 3", USDA25.1
(USDA
Snack
SRNuts, peanuts & cashews,
24.0
honey,
18.9
4.4
45.0
0.0
3.0
Ice Cream, chocolate chip 128.0
96.0
0.0
0.0
0.0
359.7 178.7
32.5
0.9
5.2 168.6
282.9 129.7
37.6
0.9
4.7 117.1
Chips, potato, classic, svg
0.4
3.9
0.3
30.0
(Lays)
60.0
cookie
Day Total
Average Day Total
Day
Meal
Item
Fat-S (g)Fat-T (g)
Fat-M (g)Fat-P (g)
Chol
Water (g)
(mg)
Mon 1201-2014
Breakfa
English Muffin, whole wheat, 0.2
st
Almond Milk, original (Almond0.0
0.0
0.3
Cereal, Total, raisin bran (Big 0.1
0.0
0.5
0.0
23.4
0.0
0.1
0.5
0.0
4.4
1.7
2.5
95.0
98.8
0.0
0.2
0.0
91.4
G
Lunch
Dinner
Fish, salmon, pink, fillet,
1.0
Spinach, fresh, leaf (USDA SR-0.1
0.0
Almond Milk, original (Almond0.0
0.0
Vegetarian Meat, burger,
0.0
0.4
0.0
1.1
1.5
0.0
91.8
vegan,
Chicken, broiler/fryer, breast, 1.7
2.1
1.3 146.2 112.2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0 256.0
4.0
0.0
24.0
12.0
0.0
0.9
Bar, cereal, Fiber One, oats & 1.5
0.0
1.5
0.5
0.0
4.7
Blueberries, fresh (USDA SR- 0.1
0.0
0.1
0.4
0.0 249.3
0.0
0.0
0.0
0.0 1416.0
9.2
0.0
31.0
Breakfa
Almond Milk, original (Almond0.0
0.0
st
Eggs, scrambled (USDA SR-
0.7
Asparagus, fresh (USDA SR-
46.6
21)
Apples, fresh, lrg (FDA
Voluntary
Snack
Chips, potato, classic, svg
(Lays)
21)
Water, tap, municipal (USDA 0.0
SRDay Total
Tue 1202-2014
4.5
19.4 241.22395.5
0.0
5.8
2.6 429.4
89.2
0.3
0.5
0.0
26.0
0.0
0.0
0.0 197.9
10.3
21)
English Muffin, whole wheat
0.2
Baked Beans, vegetarian, cnd 0.0
Lunch
Oil, veg, pure (Crisco)
2.6
10.3
Fish, salmon, pink, fillet,
1.4
2.4
Grapes, fresh (Dole)
Dinner
0.0
Beef, T-bone steak, brld,
0.0
0.0
14.6
0.0
0.0
3.5 134.0 139.4
0.0 111.3
16.9
1.3 102.0
76.3
choice,
Snack
Spinach, fresh, leaf (USDA SR-0.1
0.0
0.0
0.2
0.0 137.1
Water, tap, municipal (USDA 0.0
0.0
0.0
0.0
0.0 1132.8
SR-
Diet Analysis Project 16
Tea, iced, lemon, btl (AriZona)0.0
0.0
0.0
0.0
0.0 408.9
Chips, potato, classic, svg
2.0
0.0
12.0
6.0
0.0
0.5
Bar, cereal, Fiber One, oats & 1.5
0.0
1.5
0.5
0.0
4.7
(Lays)
26.9
0.7
49.2
Breakfa
Cereal, Total, raisin bran (Big 0.2
0.0
0.2
0.8
st
Day Total
Wed 1203-2014
24.9 665.42324.1
0.0
7.2
Almond Milk, original (Almond0.0
0.0
Eggs, scrambled (USDA SR-
2.2
0.4
2.9
1.3 214.7
0.0
Blackberries, fresh (USDA SR- 0.0
0.0
0.1
0.6
2.1
1.3 146.2 112.2
44.6
21)
Lunch
0.0 190.4
21)
Chicken, broiler/fryer, breast, 1.7
Dinner
Hot Dog, beef (Ball Park
14.0
70.0
58.5
29.8
Franks)
Buns, hot dog/frankfurter
0.9
0.9
1.7
0.0
0.0
0.0
0.0 1416.0
(USDA
Snack
Water, tap, municipal (USDA 0.0
0.0
SRNuts, peanuts & cashews,
4.0
0.0
honey,
Apples, fresh, med, 3", USDA 0.0
0.0
0.0
0.1
0.0 155.7
Chips, potato, classic, svg
0.0
18.0
9.0
0.0
3.0
0.7
(Lays)
Ice Cream, chocolate chip
40.0
260.0
cookie
Day Total
Average Day Total
Day
Mon 1201-2014
Meal
66.2
0.4
24.3
14.7 690.92015.3
34.1
0.4
34.8
19.7 532.52244.9
A-RAEB1 (mg)B2 (mg)B3 (mg)B6 (mg)
(mcg)
Item
Breakfa
English Muffin, whole wheat, 0.1
st
Almond Milk, original (Almond
B12
(mcg)
0.1
0.1
1.9
0.1
0.0
1.4
1.5
18.2
1.8
5.5
58.1
0.3
0.1
12.1
0.3
4.9
Spinach, fresh, leaf (USDA SR468.8
0.1
0.2
0.7
0.2
0.0
Chicken, broiler/fryer, breast,10.3
0.1
0.2
23.6
1.0
0.6
Asparagus, fresh (USDA SR- 18.9
0.1
0.1
0.5
0.0
0.0
Cereal, Total, raisin bran (Big
136.5
G
Lunch
Fish, salmon, pink, fillet,
Almond Milk, original (Almond
Dinner
Vegetarian Meat, burger,
0.0
vegan,
21)
Apples, fresh, lrg (FDA
6.2
0.0
Voluntary
Snack
Chips, potato, classic, svg
0.0
0.1
Blueberries, fresh (USDA SR- 8.0
0.1
0.0
4.8
0.3
0.1
1.2
0.1
0.0
0.0
0.0
0.0
0.0
(Lays)
Bar, cereal, Fiber One, oats &
21)
Water, tap, municipal (USDA 0.0
SR-
Diet Analysis Project 17
Day Total
Tue 1202-2014
707.0
Breakfa
Almond Milk, original (Almond
st
Eggs, scrambled (USDA SR- 174.5
2.2
2.3
63.0
3.9
10.9
0.1
0.5
0.1
0.1
0.9
0.2
0.1
1.9
0.1
0.0
0.4
0.1
17.0
0.5
6.9
21)
English Muffin, whole wheat
0.1
Baked Beans, vegetarian, cnd
Oil, veg, pure (Crisco)
Lunch
Fish, salmon, pink, fillet,
Dinner
0.0
82.0
Grapes, fresh (Dole)
5.0
0.0
Beef, T-bone steak, brld,
0.0
0.1
0.3
5.8
0.5
3.2
Spinach, fresh, leaf (USDA SR703.3
0.1
0.3
1.1
0.3
0.0
Water, tap, municipal (USDA 0.0
0.0
0.0
0.0
0.0
0.0
2.4
0.1
choice,
Snack
SRTea, iced, lemon, btl (AriZona)0.0
Chips, potato, classic, svg
0.0
0.0
(Lays)
Bar, cereal, Fiber One, oats &
964.9
0.9
1.3
28.3
1.6
11.0
Breakfa
Cereal, Total, raisin bran (Big
225.2
2.2
2.5
30.0
3.0
9.0
st
0.0
0.3
0.0
0.1
0.5
0.0
0.0
1.4
0.1
0.0
0.1
0.2
23.6
1.0
0.6
0.0
0.3
0.3
3.6
0.1
0.2
Water, tap, municipal (USDA 0.0
0.0
0.0
0.0
0.0
0.0
Apples, fresh, med, 3", USDA 4.9
0.0
0.0
0.2
0.1
0.0
Chips, potato, classic, svg
0.0
0.1
3.6
0.2
350.8
2.9
3.3
62.3
4.5
10.2
674.2
2.0
2.3
51.2
3.3
10.7
Day Total
Wed 1203-2014
Almond Milk, original (Almond
Eggs, scrambled (USDA SR- 87.2
21)
Lunch
Blackberries, fresh (USDA SR-23.1
21)
Chicken, broiler/fryer, breast,10.3
Dinner
Hot Dog, beef (Ball Park
0.0
Franks)
Buns, hot dog/frankfurter
(USDA
Snack
SRNuts, peanuts & cashews,
0.0
honey,
(Lays)
Ice Cream, chocolate chip
cookie
Day Total
Average Day Total
Day
Mon 1201-2014
Meal
Fola
C (mg) D-mcg E-Toco
(mcg) (mg) (mcg)
Item
Breakfa
English Muffin, whole wheat, 0.0
st
Almond Milk, original (Almond0.0
Cereal, Total, raisin bran (Big 0.0
Calc
Iron (mg)
(mg)
0.2
25.6 164.2
1.5
2.5
10.2
202.9
0.4
0.9
12.3 363.5 909.0
16.4
G
Lunch
Fish, salmon, pink, fillet,
0.0
7.1
24.1
1.4
Spinach, fresh, leaf (USDA SR28.1
2.0 194.0
99.0
2.7
Diet Analysis Project 18
Almond Milk, original (Almond0.0
Dinner
Vegetarian Meat, burger,
2.5
10.2
0.0
202.9
0.4
43.9
4.0
vegan,
Chicken, broiler/fryer, breast, 0.0
0.5
6.9
25.8
1.8
Asparagus, fresh (USDA SR-
0.6
26.0
12.0
1.1
6.0
24.8
0.4
24.0
0.0
1.4
2.8
21)
Apples, fresh, lrg (FDA
Voluntary
Snack
Chips, potato, classic, svg
(Lays)
Bar, cereal, Fiber One, oats & 0.0
Blueberries, fresh (USDA SR- 28.7
100.0
0.4
1.7
17.8
17.8
0.8
0.0
0.0
42.5
0.0
32.6
21)
Water, tap, municipal (USDA 0.0
0.0
SR89.5
6.0
37.6 640.91868.8
Breakfa
Almond Milk, original (Almond0.0
2.5
10.2
st
Eggs, scrambled (USDA SR-
1.0
1.3
36.6
0.2
Day Total
Tue 1202-2014
0.2
202.9
0.4
86.6
1.5
27.9 151.0
1.4
80.0
1.1
21)
English Muffin, whole wheat
0.0
Baked Beans, vegetarian, cnd 0.0
Lunch
Oil, veg, pure (Crisco)
0.0
Fish, salmon, pink, fillet,
0.0
Grapes, fresh (Dole)
Dinner
Beef, T-bone steak, brld,
5.2
0.0
0.0
34.0
2.0
20.0
0.4
12.0
4.5
3.0 291.0 148.5
4.1
0.0
34.0
0.0
10.0
15.0
0.0
0.3
10.5
choice,
Spinach, fresh, leaf (USDA SR42.2
Snack
Water, tap, municipal (USDA 0.0
0.0
0.0
SRTea, iced, lemon, btl (AriZona)0.0
13.6
0.0
12.0
0.0
0.7
Bar, cereal, Fiber One, oats & 0.0
100.0
0.4
Chips, potato, classic, svg
(Lays)
69.4
3.6
20.3 376.0 882.7
16.3
Breakfa
Cereal, Total, raisin bran (Big 0.0
1.5
20.2 599.8 1499.8
27.0
st
G
Almond Milk, original (Almond0.0
2.5
10.1
199.8
0.4
Eggs, scrambled (USDA SR-
0.5
0.7
18.3
43.3
0.7
2.5
54.0
62.6
1.3
0.5
6.9
25.8
1.8
0.0
1.4
95.5 118.7
2.8
Day Total
Wed 1203-2014
0.1
21)
Lunch
Blackberries, fresh (USDA SR-45.4
21)
Chicken, broiler/fryer, breast, 0.0
Dinner
Hot Dog, beef (Ball Park
7.2
Franks)
Buns, hot dog/frankfurter
0.0
0.1
(USDA
Snack
Water, tap, municipal (USDA 0.0
0.0
0.0
0.0
42.5
0.0
0.0
2.2
10.9
0.2
SRNuts, peanuts & cashews,
0.0
honey,
Apples, fresh, med, 3", USDA 8.4
0.3
5.5
Diet Analysis Project 19
Chips, potato, classic, svg
18.0
0.0
1.1
0.0
600.0
2.9
(Lays)
Ice Cream, chocolate chip
cookie
Day Total
Average Day Total
Day
Mon 1201-2014
Meal
79.0
4.5
34.3 779.92603.5
41.8
79.3
4.7
30.7 598.91785.0
30.2
Magn
(mg)
Item
Phos
(mg)
PotasSodium
(mg) (mg)
Breakfa
English Muffin, whole wheat, 43.9 175.0 130.0 394.4
st
Almond Milk, original (Almond
16.2 101.4 182.6 152.2
Omega3
Zinc
(g)
(mg)
1.0
0.0
91.0 282.0 218.0
13.6
0.0
46.8 418.2 586.8 121.9
1.0
1.9
0.5
0.1
Cereal, Total, raisin bran (Big29.0
G
Lunch
Fish, salmon, pink, fillet,
Spinach, fresh, leaf (USDA SR79.0
49.0 558.0
79.0
Almond Milk, original (Almond
16.2 101.4 182.6 152.2
Dinner
Vegetarian Meat, burger,
494.7 912.9
0.7
Chicken, broiler/fryer, breast,49.9 392.2 440.3 127.3
1.7
0.1
Asparagus, fresh (USDA SR-
0.3
0.0
vegan,
7.0
26.0 101.0
1.0
322.3
0.0
21)
Apples, fresh, lrg (FDA
0.0
Voluntary
Snack
Chips, potato, classic, svg
64.0 160.0
720.0
(Lays)
Bar, cereal, Fiber One, oats &
Blueberries, fresh (USDA SR- 17.8
90.0
35.5 227.9
3.0
0.5
0.2
42.5
0.0
0.0
383.91549.73522.43014.3
19.3
2.3
1.2
0.1
0.9
0.0
21)
Water, tap, municipal (USDA 14.2
0.0
14.2
SRDay Total
Tue 1202-2014
Breakfa
Almond Milk, original (Almond
16.2 101.4 182.6 152.2
st
Eggs, scrambled (USDA SR- 14.6 207.4 168.4 341.6
21)
English Muffin, whole wheat 40.5 160.7 119.7 269.0
Baked Beans, vegetarian, cnd
1100.0
Oil, veg, pure (Crisco)
Lunch
Fish, salmon, pink, fillet,
66.0 590.0 828.0 172.0
Grapes, fresh (Dole)
Dinner
Beef, T-bone steak, brld,
0.0
0.0
1.4
2.7
6.3
0.4
0.0
31.5 271.5 412.5 102.0
choice,
Spinach, fresh, leaf (USDA SR118.5
Snack
Water, tap, municipal (USDA 11.3
73.5 837.0 118.5
0.0
11.3
4.5
45.4
0.8
0.2
34.0
0.0
0.0
18.1
0.0
0.0
SRTea, iced, lemon, btl (AriZona)4.5
Chips, potato, classic, svg
32.0
80.0
360.0
(Lays)
Bar, cereal, Fiber One, oats &
335.21489.12604.82757.5
10.6
3.4
Breakfa
Cereal, Total, raisin bran (Big47.8 150.2 465.3 359.7
22.5
0.1
st
Day Total
Wed 1203-2014
90.0
Almond Milk, original (Almond
16.0
99.9 179.8 149.9
Diet Analysis Project 20
Eggs, scrambled (USDA SR-
7.3 103.7
84.2 170.8
0.6
0.1
2.2
1.1
0.2
Chicken, broiler/fryer, breast,49.9 392.2 440.3 127.3
1.7
0.1
80.8 411.9
0.6
0.2
14.2
0.0
0.0
0.1
0.0
253.6 986.82729.33646.1
26.6
0.6
324.21341.92952.23139.3
18.8
2.1
21)
Lunch
Blackberries, fresh (USDA SR-43.2
47.5 349.9
21)
Dinner
Hot Dog, beef (Ball Park
920.0 1240.0
Franks)
Buns, hot dog/frankfurter
18.1
53.3
Water, tap, municipal (USDA 14.2
0.0
(USDA
Snack
42.5
SRNuts, peanuts & cashews,
240.0
honey,
Apples, fresh, med, 3", USDA 9.1
Chips, potato, classic, svg
20.0 194.7
48.0 120.0
1.8
540.0
(Lays)
Ice Cream, chocolate chip
360.0
cookie
Day Total
Average Day Total
Day
Mon 1201-2014
Meal
Omega6 Alc (g)
Caff (mg) MyFrt MyDry MyGrn
(g)
Item
Breakfa
English Muffin, whole wheat, 0.5
0.0
0.0
st
Almond Milk, original (Almond
0.0
0.0
Cereal, Total, raisin bran (Big 0.4
0.0
0.0
0.2
0.0
0.0
Spinach, fresh, leaf (USDA SR-0.0
0.0
0.0
Almond Milk, original (Almond
0.0
0.0
Vegetarian Meat, burger,
0.0
0.0
Chicken, broiler/fryer, breast, 1.1
0.0
0.0
Asparagus, fresh (USDA SR-
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1.9
0.7
1.8
G
Lunch
Dinner
Fish, salmon, pink, fillet,
0.7
vegan,
21)
Apples, fresh, lrg (FDA
2.8
Voluntary
Snack
Chips, potato, classic, svg
(Lays)
Bar, cereal, Fiber One, oats &
0.0
Blueberries, fresh (USDA SR- 0.3
0.0
0.0
0.0
0.0
0.0
0.0
2.0
21)
Water, tap, municipal (USDA 0.0
SRDay Total
Tue 1202-2014
2.5
Breakfa
Almond Milk, original (Almond
st
Eggs, scrambled (USDA SR-
0.0
0.0
2.5
0.0
0.0
0.4
0.0
0.0
Baked Beans, vegetarian, cnd 0.0
0.0
0.0
Oil, veg, pure (Crisco)
0.0
0.0
0.0
0.0
0.0
0.0
4.8
1.3
3.6
0.7
21)
English Muffin, whole wheat
Lunch
Fish, salmon, pink, fillet,
Grapes, fresh (Dole)
0.3
1.7
1.5
Diet Analysis Project 21
Dinner
Beef, T-bone steak, brld,
0.9
0.0
0.0
Spinach, fresh, leaf (USDA SR-0.0
0.0
0.0
Water, tap, municipal (USDA 0.0
0.0
0.0
choice,
Snack
SRTea, iced, lemon, btl (AriZona)0.0
Chips, potato, classic, svg
22.7
0.0
0.0
(Lays)
Bar, cereal, Fiber One, oats &
4.2
0.0
22.7
Breakfa
Cereal, Total, raisin bran (Big 0.7
0.0
0.0
st
Day Total
Wed 1203-2014
0.0
Almond Milk, original (Almond
0.0
0.0
1.2
0.0
0.0
Blackberries, fresh (USDA SR- 0.4
0.0
0.0
Chicken, broiler/fryer, breast, 1.1
0.0
0.0
Hot Dog, beef (Ball Park
0.0
0.0
1.5
0.0
0.0
Water, tap, municipal (USDA 0.0
0.0
0.0
0.0
0.0
Apples, fresh, med, 3", USDA 0.1
0.0
0.0
Chips, potato, classic, svg
0.0
0.0
Eggs, scrambled (USDA SR-
1.5
0.7
1.7
2.9
0.7
21)
Lunch
1.5
21)
Dinner
Franks)
Buns, hot dog/frankfurter
4.0
(USDA
Snack
SRNuts, peanuts & cashews,
honey,
1.6
(Lays)
Ice Cream, chocolate chip
0.0
2.0
cookie
Day Total
Average Day Total
Day
Meal
Mon 1201-2014
Item
5.0
0.0
0.0
3.1
2.7
6.9
3.9
0.0
7.6
3.1
1.6
4.1
MyVeg MyProt
Breakfa
English Muffin, whole wheat,
st
Almond Milk, original (Almond
ExFrtExMeatExVLMt ExMilk
Cereal, Total, raisin bran (Big
G
Lunch
Fish, salmon, pink, fillet,
5.0
Spinach, fresh, leaf (USDA SR-1.7
Almond Milk, original (Almond
Dinner
Vegetarian Meat, burger,
10.0
vegan,
Chicken, broiler/fryer, breast,
Asparagus, fresh (USDA SR-
6.1
0.4
21)
Apples, fresh, lrg (FDA
2.7
Voluntary
Snack
Chips, potato, classic, svg
(Lays)
2.0
Diet Analysis Project 22
Bar, cereal, Fiber One, oats &
Blueberries, fresh (USDA SR-
2.8
21)
Water, tap, municipal (USDA
SR4.0
Day Total
Tue 1202-2014
Breakfa
Almond Milk, original (Almond
st
Eggs, scrambled (USDA SR-
21.0
5.5
0.0
0.0
0.0
0.0
0.0
0.0
2.0
21)
English Muffin, whole wheat
Baked Beans, vegetarian, cnd
4.0
Oil, veg, pure (Crisco)
Lunch
Fish, salmon, pink, fillet,
7.0
Grapes, fresh (Dole)
Dinner
1.5
Beef, T-bone steak, brld,
5.3
choice,
Spinach, fresh, leaf (USDA SR-2.5
Snack
Water, tap, municipal (USDA
SRTea, iced, lemon, btl (AriZona)
Chips, potato, classic, svg
1.0
(Lays)
Bar, cereal, Fiber One, oats &
3.5
Day Total
Wed 1203-2014
Breakfa
Cereal, Total, raisin bran (Big
st
18.3
1.5
Almond Milk, original (Almond
Eggs, scrambled (USDA SR-
1.0
21)
Lunch
Blackberries, fresh (USDA SR-
1.4
21)
Dinner
Chicken, broiler/fryer, breast,
6.1
Hot Dog, beef (Ball Park
4.0
Franks)
Buns, hot dog/frankfurter
(USDA
Snack
Water, tap, municipal (USDA
SRNuts, peanuts & cashews,
4.0
honey,
Apples, fresh, med, 3", USDA
Chips, potato, classic, svg
1.6
1.5
(Lays)
Ice Cream, chocolate chip
cookie
1.5
15.0
3.0
0.0
0.0
0.0
3.0
18.1
3.3
0.0
0.0
0.0
ExOth ExStar ExVeg
ExFat
Day Total
Average Day Total
Day
Meal
Mon 1201-2014
Item
Breakfa
English Muffin, whole wheat,
st
Almond Milk, original (Almond0.5
1.6
0.5
Diet Analysis Project 23
Cereal, Total, raisin bran (Big
1.9
G
Lunch
Fish, salmon, pink, fillet,
Spinach, fresh, leaf (USDA SR-
0.7
Almond Milk, original (Almond0.5
Dinner
Vegetarian Meat, burger,
0.5
1.0
vegan,
Chicken, broiler/fryer, breast,
Asparagus, fresh (USDA SR-
0.4
21)
Apples, fresh, lrg (FDA
Voluntary
Snack
Chips, potato, classic, svg
4.0
6.2
(Lays)
Bar, cereal, Fiber One, oats & 1.9
0.1
Blueberries, fresh (USDA SR21)
Water, tap, municipal (USDA
SRDay Total
Tue 1202-2014
3.0
8.5
1.1
7.3
Breakfa
Almond Milk, original (Almond0.5
0.5
st
Eggs, scrambled (USDA SR-
1.3
21)
English Muffin, whole wheat
1.4
Baked Beans, vegetarian, cnd
3.2
Oil, veg, pure (Crisco)
Lunch
4.6
Fish, salmon, pink, fillet,
Grapes, fresh (Dole)
Dinner
Beef, T-bone steak, brld,
2.6
choice,
Spinach, fresh, leaf (USDA SRSnack
1.1
Water, tap, municipal (USDA
SRTea, iced, lemon, btl (AriZona)2.5
Chips, potato, classic, svg
2.0
3.1
(Lays)
Bar, cereal, Fiber One, oats & 1.9
Day Total
Wed 1203-2014
Breakfa
Cereal, Total, raisin bran (Big
st
5.0
0.1
6.6
1.1
12.2
3.2
Almond Milk, original (Almond0.5
0.5
Eggs, scrambled (USDA SR-
0.6
21)
Lunch
Blackberries, fresh (USDA SR21)
Chicken, broiler/fryer, breast,
Dinner
Hot Dog, beef (Ball Park
4.2
Franks)
Buns, hot dog/frankfurter
(USDA
Snack
Water, tap, municipal (USDA
2.8
Diet Analysis Project 24
SRNuts, peanuts & cashews,
1.3
4.2
honey,
Apples, fresh, med, 3", USDA
Chips, potato, classic, svg
3.0
4.6
(Lays)
Ice Cream, chocolate chip
8.5
10.7
cookie
Day Total
Average Day Total
10.4
9.0
0.0
24.9
6.1
8.0
0.7
14.8
