Nutrients Report

             
     
zikas’s Nutrients Report 04/27/16 – 04/29/16
Your plan is based on a 3200 Calorie allowance.

 
    Nutrients Target Average Eaten Status
  Total Calories 3200 Calories 1615 Calories Under
  Protein (g)*** 56 g 82 g OK
  Protein (% Calories)*** 10 – 35% Calories 20% Calories OK
  Carbohydrate (g)*** 130 g 184 g OK
  Carbohydrate (% Calories)*** 45 – 65% Calories 46% Calories OK
  Dietary Fiber 38 g 8 g Under
  Total Sugars No Daily Target or Limit 78 g No Daily Target or Limit
  Added Sugars < 80 g 63 g OK
  Total Fat 20 – 35% Calories 34% Calories OK
  Saturated Fat < 10% Calories 11% Calories Over
  Polyunsaturated Fat No Daily Target or Limit 8% Calories No Daily Target or Limit
  Monounsaturated Fat No Daily Target or Limit 12% Calories No Daily Target or Limit
  Linoleic Acid (g)*** 17 g 13 g Under
  Linoleic Acid (% Calories)*** 5 – 10% Calories 7% Calories OK
  α-Linolenic Acid (% Calories)*** 0.6 – 1.2% Calories 0.7% Calories OK
  α-Linolenic Acid (g)*** 1.6 g 1.2 g Under
  Omega 3 – EPA No Daily Target or Limit 22 mg No Daily Target or Limit
  Omega 3 – DHA No Daily Target or Limit 84 mg No Daily Target or Limit
  Cholesterol < 300 mg 175 mg OK
    Minerals Target Average Eaten Status
  Calcium 1000 mg 607 mg Under
  Potassium 4700 mg 1340 mg Under
  Sodium** < 2300 mg 2658 mg Over
  Copper 900 µg 816 µg Under
  Iron 8 mg 10 mg OK
  Magnesium 400 mg 153 mg Under
  Phosphorus 700 mg 1045 mg OK
  Selenium 55 µg 141 µg OK
  Zinc 11 mg 7 mg Under
    Vitamins Target Average Eaten Status
  Vitamin A 900 µg RAE 310 µg RAE Under
  Vitamin B6 1.3 mg 1.2 mg Under
  Vitamin B12 2.4 µg 2.7 µg OK
  Vitamin C 90 mg 46 mg Under
  Vitamin D 15 µg 4 µg Under
  Vitamin E 15 mg AT 5 mg AT Under
  Vitamin K 120 µg 67 µg Under
  Folate 400 µg DFE 426 µg DFE OK
  Thiamin 1.2 mg 1.2 mg OK
  Riboflavin 1.3 mg 1.2 mg Under
  Niacin 16 mg 27 mg OK
  Choline 550 mg 186 mg Under
    Information about dietary supplements.

 

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations:

 

1) Amount eaten (in grams) compared to your minimum recommended intake.

2) Percent of Calories eaten from that nutrient compared to the recommended range.

 

You may see different messages in the status column for these 2 different recommendations.

 

 

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