BIOLOGY 105 Human Biology Session: Spring 2010 Section: 55244
Transcript of BIOLOGY 105 Human Biology Session: Spring 2010 Section: 55244
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 1 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Student ID(s)#:
Student Name(s): Team Name: Personal
Lab Assignment #: 6
Lab Title: PLM Nutrition Analysis Date: 100407.1
Purpose / Objective(s):
To compare, contrast and analyze my personal nutrition for three cases / scenarios, 1) High calorie day, 2) a typical calorie day and 3) a disciplined calorie intake day. All three days are based on a 24 hour period.
To gain personal insight into my nutritional habits, understand what my body requires and come up with a sensible plan to adjust where required (especially for weight loss).
Subjects;
Self analysis (36 year old female, 5’8”, 185lbs, 28 BMI)
Methods / Tools / Instrumentation / Procedures;
Established an account on the website http://www.mypyramidtracker.gov/. This sight provides a tool that allows users to track their personal nutrition against the 2005 guidelines provided by the USDA Food Pyramid guide. http://www.mypyramid.gov/tips_resources/printmaterials.html
The dates selected for analysis are artificial, yet they do fully utilize the system online tool.
Three separate intake cases / scenarios were constructed: 1) High calorie day, 2) a typical calorie day and 3) a disciplined calorie intake day. All three days are based on a 24 hour period.
The 3 intake cases are named and described as follows:
Cases High Calorie Typical Calorie Disciplined Calorie
Description Unlimited Meals
Unlimited Snacks
Unlimited Desert
Unlimited Alcohol
No Supplements
No Exercise
Sensible Meals
Limited Snacks
Sensible Desert
Limited Alcohol
8 Glasses Water
Supplements
Moderate Exercise
Lean Protein Meals
Vegetable Snacks
Low Carbohydrate (whole grain)
No Alcohol
10 Glasses Water
Supplements
Intense Exercise
Results (Reference Tables 1 – 6)
Understanding Nutrition requirements is far more complex than I expected.
Consuming enough calories for my size seems to be the biggest challenge.
As expected, total calories decreased from the indulgent day to the restricted day.
I was able to intake consistently adequate levels of proteins (lean) and carbohydrates (mainly whole grain). My protein did dip on the average day and increased on the restricted day.
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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I was surprised to find that the body requires more carbohydrates vs. protein.
My fiber levels were low, but the web tool was not able to determine if it was receiving adequate levels. Not sure what this indicates?
While I was not receiving adequate levels of fat, the fat I was taking in was good fat as my saturated fat levels were good, mostly below 10%. I did note that on the high calorie intake day my saturated fat level shot up beyond the recommended amount.
Table 1 illustrates personal total calories (kcal) for each of the 3 cases; high, typical and low for the selected dates of 1) High 3/25/10, 2) Average 3/27/10, 3)Low 3/29/10.
Table 2 illustrates similar data for protein.
Table 3 shows the equivalent data for carbohydrates.
Table 4 illustrates similar data for fiber.
Table 5 illustrates the equivalent data for fat.
Table 6 illustrates the equivalent data for saturated fat.
While water intake analysis was not part of this tools measurement analysis, It is an extremely important part of nutrition.( www.napavalleybootcamp.com)
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 1 - Shows the total calories (kcal) consumed for three different days
Average kcals: 1625 Average percent Estimated Energy Requirement: 84%
Date kcals
Percent Estimated Energy
Requirement
High 3/25/2010 2613 120%
Avg. 3/27/2010 1571 64%
Low 3/29/2010 1100 *
High 3/30/2010 2105 97%
Avg. 3/31/2010 1567 55%
Low 4/1/2010 794 *
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 2 - Shows the total protein in grams consumed for three different days
Average gm: 81.8 Average Intake Assessment: Intake is very likely to be adequate
Date gm Assessment
High 3/25/2010 105 Likely adequate
Avg. 3/27/2010 73 Should be higher
Low 3/29/2010 77 Likely adequate
High 3/30/2010 88 Likely adequate
Avg. 3/31/2010 82 Likely adequate
Low 4/1/2010 66 Should be higher
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 3 - Shows the total carbohydrates in grams consumed for three different days
Average gm: 205.2 Average Intake Assessment: Intake is very likely to be adequate
Date gm Assessment
High 3/25/2010 281 Likely adequate
Avg 3/27/2010 247 Likely adequate
Low 3/29/2010 131 Should be higher
High 3/30/2010 218 Likely adequate
Avg 3/31/2010 257 Likely adequate
Low 4/1/2010 97 Should be higher
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 4 - Shows the total fiber grams consumed for three different days
Average gm: 13.7
Average Intake Assessment: Intake is below recommendation, no assessment can be determined
Date gm Assessment
High 3/25/2010 16 Can not determine
Avg 3/27/2010 13 Can not determine
Low 3/29/2010 18 Can not determine
High 3/30/2010 5 Can not determine
Avg 3/31/2010 12 Can not determine
Low 4/1/2010 18 Can not determine
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 5 - Shows the total fat grams consumed for three different days
Average gm: 47 Average Percent of Total Energy Intake: 24.7%
Date gm Percent of
Total Energy Intake
High 3/25/2010 103 35.5%
Avg 3/27/2010 31 17.8%
Low 3/29/2010 35 28.6%
High 3/30/2010 72 30.8%
Avg 3/31/2010 20 11.5%
Low 4/1/2010 21 23.8%
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 6 - Shows the total saturated fat grams consumed for three different days
Average gm: 16.3
Average Percent of Total Energy Intake: 7.9%
Date gm Percent of
Total Energy Intake
High 3/25/2010 39 13.4%
Avg 3/27/2010 12 6.9%
Low 3/29/2010 8 6.5%
3/30/2010 30 12.8%
3/31/2010 4 2.3%
4/1/2010 5 5.7%
Analysis / Discussion:
Below you will find several tables with data providing insight into my personal nutrition for three different days. The tables are in comparison to the daily recommendations found at www.mypyramidtracker.gov.
Case: High Calorie (Reference Tables 7 – 9 below)
The referenced tables and charts provide an analysis of personal nutrition intake compared to recommended guide lines.
Fat intake was excessive to the tune of 35.6%. With saturated fat at 38.9%.
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Most surprising was the excess of over 1,200 mg of Sodium (NA+) vs. the recommended levels.
In this case, I require more fruit and vegetables while needing to cut back on grains/carbohydrates.
Dairy intake was sufficient.
Table 7 (High Calorie Day) – Dietary Guidelines Recommendations
The 2005 Dietary Guidelines (DG) Recommendations for kwhaley on 3/25/2010
Click directly on the emoticon (face) for more detailed dietary information.
Dietary Guidelines
Recommendations Emoticon
Number of cup/
oz. Equ. Eaten
Number of cup/oz.
Equ. Recommended
Grain 8.6 oz equivalent 6 oz equivalent
Vegetable 0.7 cup equivalent 2.5 cup equivalent
Fruit 1 cup equivalent 2 cup equivalent
Milk 2.5 cup equivalent 3 cup equivalent
Meat and Beans 6 oz equivalent 5.5 oz equivalent
Dietary Guidelines
Recommendations Emoticon Amount Eaten Recommendation or Goal
Total Fat 35.6% of total calories 20% to 35%
Saturated Fat 13.4% of total calories less than 10%
Cholesterol 336 mg less than 300 mg
Sodium 3539 mg less than 2300 mg
Oils * * *
Discretionary calories (solid fats,
added sugars, and alcohol) * * *
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 8 (High Calorie Day) – Comparison of Intake with My Pyramid Recommendations
Comparison of Your Intake with MyPyramid Recommendations for
kwhaley
Your Pyramid Stats
Milk Intake 2.5 cup equivalent
Milk Recommendation 3 cup equivalent
Meat and Beans Intake 6 oz equivalent
Meat and Beans Recommendation
5.5 oz equivalent
Vegetables Intake 0.7 cup equivalent
Vegetables Recommendation 2.5 cup equivalent
Fruits Intake 1 cup equivalent
Fruits Recommendation 2 cup equivalent
Grains Intake 8.6 oz
equivalent
Grains Recommendation 6 oz equivalent
____________________________________________________________
Pyramid Categories
Percent Recommendation
Milk 83%
Meat and Beans 109%
Vegetables 28%
Fruits 50%
Grains 143%
Table 9 (High Calorie Day) – Nutrient Intakes
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Nutrient Intakes For kwhaley on 3/25/2010
Nutrient Your Intake Recommendation or
Acceptable Range
Food Energy/Total Calories (kcals) 2613 2181
Protein (gm) 105 46
Carbohydrate (gm) 281 130
Total Fiber (gm) 16 25
Total Fat (gm) 103.3 58.1 - 101.6
Saturated Fat (gm) 38.9 < 29
Case: Average Calorie (Reference Tables 10 – 13 below)
The referenced tables and charts provide an analysis of personal nutrition intake compared to recommended guide lines.
Overall calorie intake was too low for my size.
Dairy intake was very low.
Grain and Vegetable intake was slightly low.
Total fat intake was too low at 17.7%, while saturated fat intake was good at 6.7%. Need more of the good fat.
Sodium intake was surprisingly high, with a relatively healthy diet. I attribute this to drinking carbonated beverages with high sodium content. Probably need to drink more water too.
Physical activity levels were moderate, and need improvement. Walking the dogs 45 minutes a day isn’t cutting it.
Table 10 (Average Calorie Day) – Dietary Guidelines Recommendations
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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The 2005 Dietary Guidelines (DG) Recommendations for kwhaley on 3/27/2010
Click directly on the emoticon (face) for more detailed dietary information.
Dietary Guidelines
Recommendations Emoticon
Number of cup/
oz. Equ. Eaten
Number of cup/oz.
Equ. Recommended
Grain 3.7 oz equivalent 6 oz equivalent
Vegetable 1.5 cup equivalent 2.5 cup equivalent
Fruit 2.1 cup equivalent 2 cup equivalent
Milk 1.4 cup equivalent 3 cup equivalent
Meat and Beans 6.6 oz equivalent 5.5 oz equivalent
Dietary Guidelines
Recommendations Emoticon Amount Eaten Recommendation or Goal
Total Fat 17.7% of total calories 20% to 35%
Saturated Fat 6.7% of total calories less than 10%
Cholesterol 143 mg less than 300 mg
Sodium 3063 mg less than 2300 mg
Oils * * *
Discretionary calories (solid fats, added sugars, and alcohol)
* * *
Table 11 (Average Calorie Day) – Comparison of Intake with MyPyramid Redommendations
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Comparison of Your Intake with MyPyramid Recommendations for
kwhaley
Your Pyramid Stats
Milk Intake 1.4 cup equivalent
Milk Recommendation 3 cup equivalent
Meat and Beans Intake 6.6 oz equivalent
Meat and Beans Recommendation 5.5 oz equivalent
Vegetables Intake 1.5 cup equivalent
Vegetables Recommendation 2.5 cup equivalent
Fruits Intake 2.1 cup equivalent
Fruits Recommendation 2 cup equivalent
Grains Intake 3.7 oz equivalent
Grains Recommendation 6 oz equivalent
____________________________________________________________
Pyramid Categories
Percent Recommendation
Milk 47%
Meat and Beans 120%
Vegetables 60%
Fruits 105%
Grains 62%
Table 12 (Average Calorie Day) – Nutrient Intakes
Nutrient Intakes For kwhaley on 3/27/2010
Nutrient Your Intake Recommendation or
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Acceptable Range
Food Energy/Total Calories (kcals) 1571 2181
Protein (gm) 73 46
Carbohydrate (gm) 247 130
Total Fiber (gm) 13 25
Total Fat (gm) 30.9 34.9 - 61.1
Saturated Fat (gm) 11.6 < 17.5
Table 13 (Average Calorie Day) – Physical Activity Results
Activity
Type Activity
Description Activity
Category METs
Intensity
Classification Duration in
Minutes Calories
Expended
WALKING WALKING THE DOG LEISURE 3 MODERATE 45 169
* No score is allocated for activities of light intensity. See the Activity Help document for more information.
Result Summary
Click directly on the numbers or word in the table for more detailed physical activity information.
Credited Minutes 45
Total Calories
Expended from
Physical Activity
169
Physical Activity Score
(Out of 100) 76
Physical Activity
Assessment
Needs Improvement
Case: Low Calorie (Reference Tables 14 – 17 below)
The referenced tables and charts provide an analysis of personal nutrition intake compared to recommended guide lines.
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 15 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Again, overall calorie intake was much too low…by over 1,000 calories.
Vegetable intake was very good as well as fat and saturated fat.
Need to consume much more dairy and grains.
Adding 30 minutes of cardio in addition to 45 minutes of dog walking resulted in a good physical assessment.
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 16 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Table 14 (Low Calorie Day) – Dietary Guidelines Recommendations
The 2005 Dietary Guidelines (DG) Recommendations for kwhaley on 3/29/2010
Click directly on the emoticon (face) for more detailed dietary information.
Dietary Guidelines
Recommendations Emoticon
Number of cup/
oz. Equ. Eaten
Number of cup/oz.
Equ. Recommended
Grain 0.7 oz equivalent 6 oz equivalent
Vegetable 4.5 cup equivalent 2.5 cup equivalent
Fruit 1.3 cup equivalent 2 cup equivalent
Milk 1.4 cup equivalent 3 cup equivalent
Meat and Beans 6 oz equivalent 5.5 oz equivalent
Dietary Guidelines
Recommendations Emoticon Amount Eaten Recommendation or Goal
Total Fat 28.7% of total calories 20% to 35%
Saturated Fat 6.2% of total calories less than 10%
Cholesterol 151 mg less than 300 mg
Sodium 1842 mg less than 2300 mg
Oils * * *
Discretionary calories (solid fats, added sugars, and alcohol)
* * *
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
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Table 15 (Low Calorie Day) – Comparison of Intake with MyPyramid
Comparison of Your Intake with MyPyramid Recommendations for
kwhaley
Your Pyramid Stats
Milk Intake 1.4 cup equivalent
Milk Recommendation 3 cup equivalent
Meat and Beans Intake 6 oz equivalent
Meat and Beans Recommendation 5.5 oz equivalent
Vegetables Intake 4.5 cup equivalent
Vegetables Recommendation 2.5 cup equivalent
Fruits Intake 1.3 cup equivalent
Fruits Recommendation 2 cup equivalent
Grains Intake 0.7 oz equivalent
Grains Recommendation 6 oz equivalent
____________________________________________________________
Pyramid Categories
Percent Recommendation
Milk 47%
Meat and Beans 109%
Vegetables 180%
Fruits 65%
Grains 12%
Table 16 (Low Calorie Day) – Nutrient Intakes
Nutrient Intakes For kwhaley on 3/29/2010
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 18 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Nutrient Your Intake Recommendation or
Acceptable Range
Food Energy/Total Calories (kcals) 1100 2181
Protein (gm) 77 46
Carbohydrate (gm) 131 130
Total Fiber (gm) 18 25
Total Fat (gm) 35 24.4 - 42.8
Saturated Fat (gm) 7.6 < 12.2
Table 17 (Low Calorie Day) – Physical Activity Results
Activity Type Activity
Description Activity
Category METs
Intensity
Classification Duration in
Minutes Calories
Expended
CONDITIONING EXERCISE
CALISTHENICS (E.G., PUSHUPS, SITUPS), VIGOROUS
LEISURE 8 VIGOROUS 30 395
WALKING WALKING THE DOG LEISURE 3 MODERATE 45 169
* No score is allocated for activities of light intensity. See the Activity Help document for more information.
Result Summary
Credited Minutes 75
Total Calories Expended from Physical
Activity 564
Physical Activity Score (Out of 100) 100
Physical Activity Assessment Good
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 19 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Conclusions / Further Considerations:
My conclusion is that there is hope. By better understanding nutrition as it pertains to my size, positive changes can be made. It will take not only awareness, but tracking, motivation and dedication.
My main challenge is to intake enough of the right calories. Currently I do not eat near enough.
While I do incorporate natural foods into my diet, I need to focus more attention on fruit, vegetables, lean protein and whole grains.
Most importantly I need to stay away from carbonated, sodium rich soft drinks and mineral water and replace them with just natural water…and lots of it.
I also need to exercise more often and more vigorously. Walking the dogs is not enough.
Planning meals in advance is going to be the key to success. Being on the go can make this difficult, but it is possible.
While I will most likely never use the www.mypyramidtracker.gov on a daily basis, I feel confident that
I will reference it as needed.
While I believe in “charted plans”, I am not one to stick to them. Instead I will take the following daily approach:
Drink 8 – 10 glasses of water, cut our carbonated sodas and waters
Eat smaller meals every 4 hours
Manage Portion Size
Eat Lean Protein 2 x per day
Eat Whole Grains 4 x per day
Eat Vegetables & Fruit 6-8 x per day
Eat or Drink Dairy 2-3 x per day
Monitor Fats closely, only take in good fats in moderation (oils)
Minimize Alcohol Intake
Take daily supplements (Vitamin D, Calcium, Vitamin B Complex)
Reduce sugar intake, but not eliminate. I have a sweet tooth.
Get 7-8 hours of sleep per night
This was a really eye opening lab. I am eager to take a Nutrition course in the near future.
One area where I would like to gain more insight is how supplements play a part in diet. Why is it that we do not get the nutrients we need from our food and environment? Why is it we need more?
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 20 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
ATTACHMENTS / APPENDIX
Summary / Formal / Conclusive Results, Tables, Charts, Illustrations 1. Appendix 1 - summarizes the total amount of calories/grams for all nutrients on a high eating day 2. Appendix 2 - summarizes the total amount of calories/grams for all nutrients on a typical eating day 3. Appendix 3 - summarizes the total amount of calories/grams for all nutrients on a disciplined/low eating day 4. Appendix 4 – stresses the importance of water intake, especially for those trying to loose weight. Drawings / Diagrams / Illustrations / Photos: 1. All diagrams and charts derived from personal information input into http://www.mypyramidtracker.gov References / Literature Cited:
1. http://www.mypyramidtracker.gov
2. www.napavalleybootcamp.com - water
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 21 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Appendix 1 - Nutrient Intakes For kwhaley on 3/25/2010
Nutrient Your Intake Recommendation or Acceptable Range
Food Energy/Total Calories (kcals) 2613 2181
Protein (gm) 105 46
Carbohydrate (gm) 281 130
Total Fiber (gm) 16 25
Total Fat (gm) 103.3 58.1 - 101.6
Saturated Fat (gm) 38.9 < 29
Monounsaturated Fat (gm) 42 **
Polyunsaturated Fat (gm) 15 **
Linoleic (omega 6) (gm) 12.8 12
Alpha Linolenic (omega 3) (gm) 1.4 1.1
Cholesterol (mg) 336 < 300
Vitamin A (mcg RAE) 641.7 700
Vitamin C (mg) 61.1 75
Vitamin E (mg a-TE) 5.7 15
Thiamin (mg) 1.1 1.1
Riboflavin (mg) 2.7 1.1
Niacin (mg) 21.8 14
Folate (mcg, DFE) 271.2 400
Vitamin B6 (mg) 1.7 1.3
Vitamin B12 (mcg) 4.8 2.4
Calcium (mg) 1276 1000
Phosphorus (mg) 1559 700
Magnesium (mg) 297.5 320
Iron (mg) 12 18
Zinc (mg) 13.4 8
Selenium (mcg) 130 55
Potassium (mg) 3118 4700
Sodium (mg) 3539 1500 - 2300
Appendix 2 - Nutrient Intakes For kwhaley on 3/27/2010
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 22 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Nutrient Your Intake Recommendation or Acceptable Range
Food Energy/Total Calories (kcals) 1571 2181
Protein (gm) 73 46
Carbohydrate (gm) 247 130
Total Fiber (gm) 13 25
Total Fat (gm) 30.9 34.9 - 61.1
Saturated Fat (gm) 11.6 < 17.5
Monounsaturated Fat (gm) 13 **
Polyunsaturated Fat (gm) 4 **
Linoleic (omega 6) (gm) 2.9 12
Alpha Linolenic (omega 3) (gm) 0.4 1.1
Cholesterol (mg) 143 < 300
Vitamin A (mcg RAE) 822.8 700
Vitamin C (mg) 80.3 75
Vitamin E (mg -TE) 5 15
Thiamin (mg) 1.4 1.1
Riboflavin (mg) 1.9 1.1
Niacin (mg) 17 14
Folate (mcg, DFE) 572.2 400
Vitamin B6 (mg) 1.5 1.3
Vitamin B12 (mcg) 8.5 2.4
Calcium (mg) 834.5 1000
Phosphorus (mg) 1434 700
Magnesium (mg) 363.3 320
Iron (mg) 13.4 18
Zinc (mg) 9.8 8
Selenium (mcg) 124.6 55
Potassium (mg) 2664 4700
Sodium (mg) 3063 1500 - 2300
Appendix 3 - Nutrient Intakes For kwhaley on 3/29/2010
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 23 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Nutrient Your Intake Recommendation or Acceptable Range
Food Energy/Total Calories (kcals) 1100 2181
Protein (gm) 77 46
Carbohydrate (gm) 131 130
Total Fiber (gm) 18 25
Total Fat (gm) 35 24.4 - 42.8
Saturated Fat (gm) 7.6 < 12.2
Monounsaturated Fat (gm) 18 **
Polyunsaturated Fat (gm) 7 **
Linoleic (omega 6) (gm) 5.6 12
Alpha Linolenic (omega 3) (gm) 0.8 1.1
Cholesterol (mg) 151 < 300
Vitamin A (mcg RAE) 1167.7 700
Vitamin C (mg) 245.6 75
Vitamin E (mg -TE) 7.9 15
Thiamin (mg) 1.1 1.1
Riboflavin (mg) 2 1.1
Niacin (mg) 29.8 14
Folate (mcg, DFE) 723.2 400
Vitamin B6 (mg) 2.5 1.3
Vitamin B12 (mcg) 4.1 2.4
Calcium (mg) 913.1 1000
Phosphorus (mg) 1171.3 700
Magnesium (mg) 279.5 320
Iron (mg) 11.6 18
Zinc (mg) 9.6 8
Selenium (mcg) 65.7 55
Potassium (mg) 2850 4700
Sodium (mg) 1842 1500 - 2300
BIOLOGY 105 – Human Biology
Session:
Section:
Days / Time: Instructor:
Spring 2010
55244 4 Units
F 9:00 AM – 4:00 PM
RIDDELL
Page 24 of 24 BIOL_105_Lab_Asgnmt._6_PLM_Nutrition_Analysis Good Example_100407.1
Appendix 4 – Water Intake