Person- Steve Harmon - All Days

Person: Steve Harmon | All Days

Male 48 Yrs. 6 ft. 2 in. 190.00 lb. Lightly Active BMI: 24.39

Diet

Item Name Quantity MeasureDay 1 (11/3/2014)

All Aboard Tacos_Mod.2 1 Serving Yogurt with berries 1 Serving Rice, wild blend, 3 grain,dry

1/4 Cup

Coffee 16 Fluid ounce

Spaghetti squash lunch 1 Serving Soup, minestrone 1/2 Bowl Nuts, pistachios, halves & pieces, dry roasted, salted

6 Ounce-w...

Milk, skim, w/add vit A &D

12 Fluid ounce

Water, bottled 64 Fluid ounce

Beans, kidney, dark red, cnd

3 Ounce-w...

Banana 1 Each Egg, scrambled 2 Each Pretzels, rods 8 Each Mango, fresh, whole 1 Each

Recommendations

Nutrients Rcmd Nutrients RcmdBasic Components Biotin (mcg) 30.00Calories (kcal) 2851.10 Vitamin C (mg) 90.00Calories from Fat (kcal) 798.31 Vitamin D - IU (IU)Calories from SatFat (kcal) 256.60 Vitamin D - mcg (mcg) 15.00Protein (g) 68.95 Vitamin E - Alpha-Toco (mg) 15.00Carbohydrates (g) 392.03 Folate (mcg) 400.00Dietary Fiber (g) 39.92 Folate, DFE (mcg) 400.00Soluble Fiber (g) Vitamin K (mcg) 120.00

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Recommendations cont.

Nutrients Rcmd Nutrients RcmdTotal Sugars (g) Pantothenic Acid (mg) 5.00Monosaccharides (g) MineralsDisaccharides (g) Calcium (mg) 1000.00Other Carbs (g) Chromium (mcg) 35.00Fat (g) 88.70 Copper (mg) 0.90Saturated Fat (g) 28.51 Fluoride (mg) 4.00Mono Fat (g) 31.68 Iodine (mcg) 150.00Poly Fat (g) 28.51 Iron (mg) 8.00Trans Fatty Acid (g) Magnesium (mg) 420.00Cholesterol (mg) 300.00 Manganese (mg) 2.30Water (g) 3700.00 Molybdenum (mcg) 45.00Vitamins Phosphorus (mg) 700.00Vitamin A - IU (IU) Potassium (mg) 4700.00Vitamin A - RAE (RAE) 900.00 Selenium (mcg) 55.00Carotenoid RE (RE) Sodium (mg) 1500.00Retinol RE (RE) Zinc (mg) 11.00Beta-Carotene (mcg) Poly FatsVitamin B1 (mg) 1.20 Omega 3 Fatty Acid (g) 2.85Vitamin B2 (mg) 1.30 Omega 6 Fatty Acid (g) 25.34Vitamin B3 (mg) 16.00 Other NutrientsVitamin B3 - Niacin Equiv (mg) 16.00 Alcohol (g)Vitamin B6 (mg) 1.30 Caffeine (mg)Vitamin B12 (mcg) 2.40 Choline (mg) 550.00

Weight Gain/Loss

N\A N\A

Spreadsheet




Spreadsheet

Item Name Quantity Measure Wgt (g) Cals (kcal) FatCals (kcal)

SatCals (kcal) Prot (g) Carb (g)

Steve Harmon 5152.45 3287.99 1310.62 254.76 153.76 379.25 Day 1 (11/3/2014) 5152.45 3287.99 1310.62 254.76 153.76 379.25

All Aboard Tacos_Mod.2

1 Serving 385.40 403.70 148.30 22.31 26.75 40.24

Fish, cod, Atlantic, fillet, raw

0.25 Pound 113.40 92.99 6.84 1.34 20.20 0

Limes, fresh, med 0.5 Medium 33.50 10.00 0 0 0 3.50 Garlic, cloves, fresh

0.25 Each 0.75 1.12 0.03 0.01 0.05 0.25

Spice, cumin, seeds, ground

0.0625 Teaspoon 0.10 0.45 0.21 -- 0.02 0.04

Spice, chili pepper, pwd

0.0625 Teaspoon 0.17 0.48 0.22 0.04 0.02 0.08

Oil, veg, pure 0.5 Tablespoon 7.00 60.00 60.00 6.75 0 0 Kale, fresh 3.5 Ounce-w... 99.22 48.87 0 0 2.96 10.37 Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

0.16667 Each 19.83 6.15 0.54 0.05 0.20 1.20

Herb, cilantro, sprig, fresh

0.5 Ounce-w... 14.17 3.26 0.66 0.02 0.30 0.52

Tortilla, corn, yellow, 6"

2 Each 47.00 100.00 13.50 4.50 2.00 20.00

Avocado, avg, fresh

0.25 Each 50.25 80.40 66.30 9.61 1.00 4.29

Yogurt with berries 1 Serving 349.83 157.44 1.47 0.12 7.54 34.51 Yogurt, vanilla 1 Cup 227.00 106.82 0 0 6.68 21.36 Strawberries, med, fresh

4 Each 73.50 22.50 0 0 0.50 6.00

Blueberries, fresh 0.33333 Cup 49.33 28.12 1.47 0.12 0.37 7.15 Rice, wild blend, 3 grain, dry

1/4 Cup 45.00 150.00 13.50 0 3.00 35.00

Coffee 16 Fluid ounce

453.33 4.00 0 0 0.80 0

Spaghetti squash lunch

1 Serving 644.99 552.20 266.51 116.43 36.97 41.94




Spreadsheet cont.

Item Name Quantity Measure Wgt (g) Cals (kcal) FatCals (kcal)

SatCals (kcal) Prot (g) Carb (g)

Squash, spaghetti, ckd, drnd

6 Ounce-w... 170.10 45.93 3.98 0.95 1.12 10.99

Broccoli, chpd, ckd, drnd

0.5 Cup 78.00 27.30 2.88 0.55 1.86 5.60

Tomato Sauce, cnd

4 Ounce-w... 113.40 36.58 0 0 1.83 7.32

Cheese, mozzarella parmesan, finely shred, svg

2 Ounce-w... 56.70 182.25 127.57 72.90 12.15 2.02

Sausage, chicken, apple

4 Ounce-w... 113.40 213.46 132.08 42.02 17.34 4.00

Spinach, baby, fresh

4 Ounce-w... 113.40 46.69 0 0 2.67 12.01

Soup, minestrone 1/2 Bowl 94.33 50.00 4.50 0 2.00 9.00 Nuts, pistachios, halves & pieces, dry roasted, salted

6 Ounce-w... 170.10 963.88 714.41 76.54 34.02 45.36

Milk, skim, w/add vit A & D

12 Fluid ounce

372.81 135.00 0 0 13.50 19.50

Water, bottled 64 Fluid ounce

1894.40 0 0 0 0 0


3 Ounce-w... 85.05 85.05 5.89 0 5.23 13.74

Banana 1 Each 123.60 110.00 0 0 1.00 29.00 Egg, scrambled 2 Each 122.00 181.78 120.56 36.57 12.19 1.96 Pretzels, rods 8 Each 75.60 293.33 24.00 0 8.00 58.67 Mango, fresh, whole 1 Each 336.00 201.60 11.49 2.78 2.76 50.33

% Recommendation 115.32 164.17 99.28 223.01 96.74

Item Name Fib (g) SolFib (g) Sugar (g) MonSac (g) Disacc (g) OCarb (g) Fat (g) SatFat (g)

Steve Harmon 63.76 3.72 132.65 29.33 24.49 175.34 145.96 28.31 Day 1 (11/3/2014) 63.76 3.72 132.65 29.33 24.49 175.34 145.96 28.31


9.75 0 3.27 1.10 0.03 27.21 16.81 2.48




Spreadsheet cont.



0 0 0 0 0 0 0.76 0.15

Limes, fresh, med 1.00 -- 0 0 0 2.50 0 0 Garlic, cloves, fresh

0.02 -- 0.01 -- -- 0.22 0.00 0.00


0.04 -- -- -- -- -- 0.02 --


0.06 -- 0.01 0.01 0.00 0.01 0.02 0.00

Oil, veg, pure 0 0 0 0 0 0 7.00 0.75 Kale, fresh 1.48 -- 0 0 0 8.89 0 0 Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

0.40 -- 0.80 0.80 0 0 0.06 0.01


0.40 -- 0.12 -- -- 0 0.07 0.00


3.00 -- 2.00 -- -- 15.00 1.50 0.50

Avocado, avg, fresh

3.37 -- 0.33 0.30 0.03 0.59 7.37 1.07

Yogurt with berries 3.18 0.13 23.60 4.86 0.05 7.73 0.16 0.01 Yogurt, vanilla 0 0 14.69 -- -- 6.68 0 0 Strawberries, med, fresh

2.00 -- 4.00 -- -- 0 0 0

Blueberries, fresh 1.18 0.13 4.91 4.86 0.05 1.05 0.16 0.01 Rice, wild blend, 3 grain, dry

3.00 -- 0 0 0 32.00 1.50 0

Coffee 0 0 0 0 0 0 0 0


13.45 0.53 11.71 0.96 0.06 16.77 29.61 12.94


2.38 0.24 4.30 -- -- 4.30 0.44 0.11


2.57 0.30 1.08 0.96 0.06 1.94 0.32 0.06




Spreadsheet cont.


Tomato Sauce, cnd

1.83 -- 3.66 -- -- 1.83 0 0


0 0 0 0 0 2.02 14.17 8.10


1.33 -- 2.67 -- -- 0 14.68 4.67


5.34 -- 0 0 0 6.67 0 0

Soup, minestrone 1.50 -- -- -- -- -- 0.50 0 Nuts, pistachios, halves & pieces, dry roasted, salted

17.01 -- 11.34 -- -- 17.01 79.38 8.50


0 0 18.00 -- -- 1.50 0 0

Water, bottled 0 0 0 0 0 0 0 0


4.58 -- 1.31 -- -- 7.85 0.65 0

Banana 4.00 -- 14.00 -- -- 11.00 0 0 Egg, scrambled 0 0 1.70 0.34 1.35 0.27 13.40 4.06 Pretzels, rods 2.00 -- 2.67 -- -- 54.00 2.67 0 Mango, fresh, whole 5.28 3.05 45.06 22.07 22.99 0 1.28 0.31

% Recommendation 159.74 164.55 99.28

Item Name MonoFat (g) PolyFat (g) TransFat

(g) Chol (mg) Water (g) Vit A-IU (IU)

Vit A-RAE (RAE)

Caroten (RE)

Steve Harmon 53.75 30.51 0.76 562.45 1751.27 28884.99 1529.02 2642.87 Day 1 (11/3/2014) 53.75 30.51 0.76 562.45 1751.27 28884.99 1529.02 2642.87


8.08 4.21 0 48.76 190.63 17000.51 861.37 1695.51


0.11 0.26 -- 48.76 92.10 45.36 13.61 0

Limes, fresh, med 0 0 0 0 29.90 0 0 0




Spreadsheet cont.



Vit A-RAE (RAE)

Caroten (RE)

Garlic, cloves, fresh

0.00 0.00 0 0 0.44 0.07 0.00 0.01


-- -- 0 -- 0.01 0.45 0.02 0.05


0.01 0.01 0 0 0.02 50.03 2.50 5.00

Oil, veg, pure 3.00 3.00 -- 0 0 0 0 0 Kale, fresh 0 0 0 0 -- 15253.74 762.69 1525.37 Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

0.00 0.01 0 0 18.29 620.98 31.05 62.10


0.04 0.01 0 0 13.07 956.51 47.83 95.65


-- -- 0 0 -- -- -- --

Avocado, avg, fresh

4.92 0.91 0 0 36.80 73.36 3.67 7.34

Yogurt with berries 0.02 0.07 0 4.01 108.25 560.76 1.33 2.66 Yogurt, vanilla 0 0 0 4.01 -- 534.12 -- -- Strawberries, med, fresh

0 0 0 0 66.71 0 0 0

Blueberries, fresh 0.02 0.07 0 0 41.54 26.64 1.33 2.66 Rice, wild blend, 3 grain, dry

-- -- 0 0 -- 0 0 0

Coffee 0 0 0 0 450.95 0 0 0


0.07 0.35 0 167.24 226.61 6167.63 288.13 576.26


0.04 0.21 0 0 157.00 187.11 9.36 18.71


0.03 0.13 0 0 69.62 1207.44 60.37 120.74

Tomato Sauce, cnd

0 0 0 0 -- 365.80 18.29 36.58




Spreadsheet cont.



Vit A-RAE (RAE)

Caroten (RE)


-- -- 0 40.50 -- 404.99 -- --


-- -- 0 126.74 -- -- -- --


0 0 0 0 -- 4002.29 200.11 400.23

Soup, minestrone -- -- -- -- -- -- -- -- Nuts, pistachios, halves & pieces, dry roasted, salted

39.69 22.68 0 0 -- 0 0 0


0 0 0 4.50 337.02 750.00 -- --

Water, bottled 0 0 0 -- -- -- -- --


-- -- 0 0 64.18 65.42 -- --

Banana 0 0 0 0 -- -- -- -- Egg, scrambled 5.42 2.96 0.76 337.94 93.21 705.16 196.42 4.88 Pretzels, rods -- -- 0 0 -- 0 0 0 Mango, fresh, whole 0.47 0.24 0 0 280.43 3635.52 181.78 363.55

% Recommendation 169.66 107.01 187.48 47.33 169.89

Item Name Retinol (RE)

BetaCaro (mcg)

Vit B1 (mg)

Vit B2 (mg)

Vit B3 (mg)

Vit B3-NE (mg)

Vit B6 (mg)

Vit B12 (mcg)

Steve Harmon 207.59 15700.45 0.42 1.38 7.95 16.17 1.41 1.96 Day 1 (11/3/2014) 207.59 15700.45 0.42 1.38 7.95 16.17 1.41 1.96


13.61 10088.18 0.14 0.18 3.59 7.61 0.50 1.03


13.61 0 0.09 0.07 2.34 6.10 0.28 1.03

Limes, fresh, med 0 0 -- -- -- -- -- 0 Garlic, cloves, fresh

0 0.04 0.00 0.00 0.01 0.01 0.01 0


0 0.27 -- -- -- -- -- 0




Spreadsheet cont.


BetaCaro (mcg)

Vit B1 (mg)

Vit B2 (mg)

Vit B3 (mg)

Vit B3-NE (mg)

Vit B6 (mg)

Vit B12 (mcg)


0 25.31 0.00 0.00 0.02 0.02 0.00 0

Oil, veg, pure 0 0 -- -- -- -- -- -- Kale, fresh 0 9152.24 -- -- -- -- -- -- Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

0 322.09 0.01 0.02 0.19 0.23 0.06 0


0 557.07 0.01 0.02 0.16 0.16 0.02 0


-- -- -- -- -- -- -- --

Avocado, avg, fresh

0 31.16 0.03 0.07 0.87 1.08 0.13 0

Yogurt with berries 0 15.79 0.02 0.47 0.21 0.23 0.03 0 Yogurt, vanilla -- -- -- 0.45 -- -- -- -- Strawberries, med, fresh

0 0 -- -- -- -- -- 0

Blueberries, fresh 0 15.79 0.02 0.02 0.21 0.23 0.03 0 Rice, wild blend, 3 grain, dry

0 0 -- -- -- -- -- --

Coffee 0 0 -- -- -- -- -- --


0 3414.37 0.11 0.13 1.81 2.48 0.32 0


0 100.36 0.06 0.04 1.38 1.63 0.17 0


0 724.62 0.05 0.10 0.43 0.85 0.16 0

Tomato Sauce, cnd

0 214.43 -- -- -- -- -- --


-- -- -- -- -- -- -- --


-- -- -- -- -- -- -- --




Spreadsheet cont.


BetaCaro (mcg)

Vit B1 (mg)

Vit B2 (mg)

Vit B3 (mg)

Vit B3-NE (mg)

Vit B6 (mg)

Vit B12 (mcg)


0 2374.96 -- -- -- -- -- --


0 0 -- -- -- -- -- --


-- -- -- -- -- -- -- --

Water, bottled -- -- -- -- -- -- -- --


-- -- -- -- -- -- -- --

Banana -- -- -- -- -- -- -- -- Egg, scrambled 193.98 31.72 0.05 0.46 0.09 2.87 0.16 0.93 Pretzels, rods 0 0 -- -- -- -- -- -- Mango, fresh, whole 0 2150.40 0.09 0.13 2.25 2.98 0.40 0

% Recommendation 34.74 105.79 49.66 101.06 108.61 81.63

Item Name Biot (mcg) Vit C (mg) Vit D-IU (IU)

Vit D-mcg (mcg)

Vit E-a-Toco (mg)

Folate (mcg)

Fol_DFE (mcg)

Vit K (mcg)

Steve Harmon 21.94 428.77 385.49 9.64 10.05 355.83 355.83 195.70 Day 1 (11/3/2014) 21.94 428.77 385.49 9.64 10.05 355.83 355.83 195.70


1.81 165.12 40.82 1.02 4.01 66.62 66.62 55.77


-- 1.13 40.82 1.02 0.73 7.94 7.94 0.11

Limes, fresh, med -- 10.50 -- -- -- -- -- -- Garlic, cloves, fresh

-- 0.23 0 0 0.00 0.02 0.02 0.01


-- 0.00 -- -- -- -- -- --


-- 0.00 0 0 0.06 0.05 0.05 0.18

Oil, veg, pure -- 0 -- -- 1.51 -- -- --




Spreadsheet cont.


Vit D-mcg (mcg)

Vit E-a-Toco (mg)

Folate (mcg)

Fol_DFE (mcg)

Vit K (mcg)

Kale, fresh -- 119.07 -- -- -- -- -- -- Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

-- 25.33 0 0 0.31 9.12 9.12 0.97


-- 3.83 0 0 0.35 8.79 8.79 43.94


-- -- -- -- -- -- -- --

Avocado, avg, fresh

1.81 5.02 0 0 1.04 40.70 40.70 10.55

Yogurt with berries -- 52.79 106.82 2.67 0.28 2.96 2.96 9.52 Yogurt, vanilla -- 0 106.82 2.67 -- -- -- -- Strawberries, med, fresh

-- 48.00 -- -- -- -- -- --

Blueberries, fresh -- 4.79 0 0 0.28 2.96 2.96 9.52 Rice, wild blend, 3 grain, dry

-- 0 -- -- -- -- -- --

Coffee -- 0 -- -- -- -- -- --


-- 79.17 0 0 1.34 97.85 97.85 111.42


-- 5.95 0 0 0.20 13.61 13.61 1.36


-- 50.62 0 0 1.13 84.24 84.24 110.06

Tomato Sauce, cnd

-- 6.58 -- -- -- -- -- --


-- 0 -- -- -- -- -- --


-- -- -- -- -- -- -- --


-- 16.01 -- -- -- -- -- --

Soup, minestrone -- -- -- -- -- -- -- --




Spreadsheet cont.


Vit D-mcg (mcg)

Vit E-a-Toco (mg)

Folate (mcg)

Fol_DFE (mcg)

Vit K (mcg)

Nuts, pistachios, halves & pieces, dry roasted, salted

-- 6.80 -- -- -- -- -- --


-- 1.80 150.00 3.75 -- -- -- --

Water, bottled -- -- -- -- -- -- -- --


-- 0.79 -- -- -- -- -- --

Banana -- -- -- -- -- -- -- -- Egg, scrambled 20.13 0 87.84 2.20 1.40 43.92 43.92 4.88 Pretzels, rods -- 0 -- -- -- -- -- -- Mango, fresh, whole -- 122.30 0 0 3.02 144.48 144.48 14.11

% Recommendation 73.13 476.41 64.25 67.01 88.96 88.96 163.09

Item Name Panto (mg) Calc (mg) Chrom (mcg) Copp (mg) Fluor (mg) Iodine

(mcg) Iron (mg) Magn (mg)

Steve Harmon 4.31 1723.91 9.27 0.75 0.01 47.90 19.64 142.43 Day 1 (11/3/2014) 4.31 1723.91 9.27 0.75 0.01 47.90 19.64 142.43


1.02 171.09 -- 0.17 0.00 1.20 2.72 57.36


0.17 18.14 -- 0.03 -- -- 0.43 36.29

Limes, fresh, med -- 0 -- -- -- -- 0 -- Garlic, cloves, fresh

0.00 1.36 -- 0.00 -- -- 0.01 0.19


-- 0.83 -- -- -- -- 0.03 --


0.00 0.56 -- 0.00 -- -- 0.03 0.25

Oil, veg, pure -- 0 -- -- -- -- 0 -- Kale, fresh -- 133.29 -- -- -- -- 1.60 -- Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

0.06 1.39 -- 0.00 -- 0.20 0.09 2.38




Spreadsheet cont.




0.08 9.50 -- 0.03 -- -- 0.25 3.69


-- -- -- -- -- -- -- --

Avocado, avg, fresh

0.70 6.03 -- 0.10 0.00 1.00 0.28 14.57

Yogurt with berries 0.06 213.25 -- 0.03 -- -- 0.50 2.96 Yogurt, vanilla -- 200.29 -- -- -- -- 0 -- Strawberries, med, fresh

-- 10.00 -- -- -- -- 0.36 --

Blueberries, fresh 0.06 2.96 -- 0.03 -- -- 0.14 2.96 Rice, wild blend, 3 grain, dry

-- 0 -- -- -- -- 0.36 --

Coffee -- 15.99 -- -- -- -- 0 --


1.08 551.96 9.27 0.11 0.00 1.56 4.70 35.09


0.60 35.72 -- 0.06 -- -- 0.58 18.71


0.48 31.20 9.27 0.05 0.00 1.56 0.52 16.38

Tomato Sauce, cnd

-- 0 -- -- -- -- 0 --


-- 404.99 -- -- -- -- 0 --


-- -- -- -- -- -- -- --


-- 80.05 -- -- -- -- 3.60 --


-- 226.80 -- -- -- -- 6.12 --


-- 375.00 -- -- -- -- 0 --

Water, bottled -- -- -- -- -- -- -- --




Spreadsheet cont.




-- 52.34 -- -- -- -- 1.18 --

Banana -- -- -- -- -- -- -- -- Egg, scrambled 1.48 80.52 -- 0.07 0.00 45.14 1.60 13.42 Pretzels, rods -- 0 -- -- -- -- 1.92 -- Mango, fresh, whole 0.66 36.96 -- 0.37 -- -- 0.54 33.60

% Recommendation 86.27 172.39 26.50 82.96 0.19 31.94 245.46 33.91

Item Name Mang (mg) Moly (mcg) Phos (mg) Pot (mg) Sel (mcg) Sod (mg) Zinc (mg) Omega3 (g)

Steve Harmon 0.93 19.29 800.57 2662.36 70.52 5417.63 3.31 0.94 Day 1 (11/3/2014) 0.93 19.29 800.57 2662.36 70.52 5417.63 3.31 0.94


0.19 0.99 269.94 871.54 38.02 128.11 0.97 0.29


0.02 -- 230.20 468.33 37.53 61.23 0.51 0.22

Limes, fresh, med -- -- -- 37.50 -- 0 -- 0 Garlic, cloves, fresh

0.01 -- 1.15 3.01 0.11 0.13 0.01 0.00


-- -- -- -- -- 0.20 -- --


0.00 -- 0.51 3.29 0.03 2.77 0.01 0.00

Oil, veg, pure -- -- -- -- -- 0 -- -- Kale, fresh -- -- -- -- -- 42.95 -- 0 Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

0.02 0.99 5.16 41.85 0.02 0.79 0.05 0.00


0.06 -- 6.80 73.85 0.13 6.52 0.07 0


-- -- -- -- -- 10.00 -- --

Avocado, avg, fresh

0.07 -- 26.13 243.71 0.20 3.52 0.32 0.06

Yogurt with berries 0.17 -- 206.21 345.10 0.05 100.64 0.08 0.03




Spreadsheet cont.

Item Name Mang (mg) Moly (mcg) Phos (mg) Pot (mg) Sel (mcg) Sod (mg) Zinc (mg) Omega3 (g)

Yogurt, vanilla -- -- 200.29 307.12 -- 100.15 -- 0 Strawberries, med, fresh

-- -- -- -- -- 0 -- 0

Blueberries, fresh 0.17 -- 5.92 37.99 0.05 0.49 0.08 0.03 Rice, wild blend, 3 grain, dry

-- -- -- -- -- 0 -- --

Coffee -- -- -- -- -- 8.00 -- 0


0.34 -- 76.07 720.19 1.76 2311.68 0.69 0.23


0.19 -- 23.81 199.01 0.51 30.62 0.34 0.13


0.15 -- 52.26 228.54 1.25 31.98 0.35 0.09

Tomato Sauce, cnd

-- -- -- 292.64 -- 749.89 -- 0


-- -- -- -- -- 425.24 -- --


-- -- -- -- -- 893.84 -- --


-- -- -- -- -- 180.10 -- 0

Soup, minestrone -- -- -- -- -- 510.00 -- -- Nuts, pistachios, halves & pieces, dry roasted, salted

-- -- -- -- -- 907.18 -- --


-- -- -- -- -- 195.00 -- 0

Water, bottled -- -- -- -- -- 0 -- 0


-- -- -- -- -- 170.10 -- --

Banana -- -- -- -- -- 0 -- 0 Egg, scrambled 0.03 18.30 201.30 161.04 28.67 176.90 1.27 0.22 Pretzels, rods -- -- -- -- -- 906.67 -- -- Mango, fresh, whole 0.21 -- 47.04 564.48 2.02 3.36 0.30 0.17

% Recommendation 40.32 42.87 114.37 56.65 128.21 361.18 30.09 32.92




Spreadsheet cont.

Item Name Omega6 (g) Alc (g) Caff (mg) Chln (mg)

Steve Harmon 3.82 0 306.22 426.43 Day 1 (11/3/2014) 3.82 0 306.22 426.43


0.90 0 0 84.28


0.03 0 0 73.94

Limes, fresh, med 0 0 0 -- Garlic, cloves, fresh

0.00 0 0 0.17


-- 0 0 --


0.01 0 0 0.11

Oil, veg, pure -- 0 0 -- Kale, fresh 0 0 0 -- Peppers, sweet, bell, red, fresh, med 2 3/4" x 2 1/2"

0.01 0 0 1.11


0.01 0 0 1.81


-- 0 0 --

Avocado, avg, fresh

0.84 0 0 7.14

Yogurt with berries 0.04 0 0 2.96 Yogurt, vanilla 0 0 0 -- Strawberries, med, fresh

0 0 0 --

Blueberries, fresh 0.04 0 0 2.96 Rice, wild blend, 3 grain, dry

-- 0 0 --

Coffee 0 0 306.22 --


0.12 0 0 44.04




Spreadsheet cont.

Item Name Omega6 (g) Alc (g) Caff (mg) Chln (mg)


0.08 0 0 12.76


0.04 0 0 31.28

Tomato Sauce, cnd

0 0 0 --


-- 0 0 --


-- 0 0 --


0 0 0 --

Soup, minestrone -- 0 0 -- Nuts, pistachios, halves & pieces, dry roasted, salted

-- 0 0 --


0 0 0 --

Water, bottled 0 0 0 --


-- 0 0 --

Banana 0 0 0 -- Egg, scrambled 2.69 0 0 269.62 Pretzels, rods -- 0 0 -- Mango, fresh, whole 0.06 0 0 25.54

% Recommendation 15.07 77.53

Multi-Column

Nutrients Value Nutrients ValueBasic Components Biotin (mcg) 21.94Gram Weight (g) 5152.45 Vitamin C (mg) 428.77Calories (kcal) 3287.99 Vitamin D - IU (IU) 385.49Calories from Fat (kcal) 1310.62 Vitamin D - mcg (mcg) 9.64Calories from SatFat (kcal) 254.76 Vitamin E - Alpha-Toco (mg) 10.05




Multi-Column cont.

Nutrients Value Nutrients ValueProtein (g) 153.76 Folate (mcg) 355.83Carbohydrates (g) 379.25 Folate, DFE (mcg) 355.83Dietary Fiber (g) 63.76 Vitamin K (mcg) 195.70Soluble Fiber (g) 3.72 Pantothenic Acid (mg) 4.31Total Sugars (g) 132.65 MineralsMonosaccharides (g) 29.33 Calcium (mg) 1723.91Disaccharides (g) 24.49 Chromium (mcg) 9.27Other Carbs (g) 175.34 Copper (mg) 0.75Fat (g) 145.96 Fluoride (mg) 0.01Saturated Fat (g) 28.31 Iodine (mcg) 47.90Mono Fat (g) 53.75 Iron (mg) 19.64Poly Fat (g) 30.51 Magnesium (mg) 142.43Trans Fatty Acid (g) 0.76 Manganese (mg) 0.93Cholesterol (mg) 562.45 Molybdenum (mcg) 19.29Water (g) 1751.27 Phosphorus (mg) 800.57Vitamins Potassium (mg) 2662.36Vitamin A - IU (IU) 28884.99 Selenium (mcg) 70.52Vitamin A - RAE (RAE) 1529.02 Sodium (mg) 5417.63Carotenoid RE (RE) 2642.87 Zinc (mg) 3.31Retinol RE (RE) 207.59 Poly FatsBeta-Carotene (mcg) 15700.45 Omega 3 Fatty Acid (g) 0.94Vitamin B1 (mg) 0.42 Omega 6 Fatty Acid (g) 3.82Vitamin B2 (mg) 1.38 Other NutrientsVitamin B3 (mg) 7.95 Alcohol (g) 0Vitamin B3 - Niacin Equiv (mg) 16.17 Caffeine (mg) 306.22Vitamin B6 (mg) 1.41 Choline (mg) 426.43Vitamin B12 (mcg) 1.96

Single Nutrient

Item Name Quantity Measure Wgt (g) Percent 0 25 50 75 100Day 1 (11/3/2014) 5152.45 100.00%Total 5152.45




Bar Graph

Nutrients Value Rcmd % Rcmd 0 20 40 60 80 100 120 - RDA/AI

Basic ComponentsGram Weight (g) 5152.45Calories (kcal) 3287.99 2851.10 115.32%Calories from Fat (kcal) 1310.62 798.31 164.17%Calories from SatFat (kcal)

254.76 256.60 99.28%

Protein (g) 153.76 68.95 223.01%Carbohydrates (g) 379.25 392.03 96.74%Dietary Fiber (g) 63.76 39.92 159.74%Soluble Fiber (g) 3.72Total Sugars (g) 132.65Monosaccharides (g) 29.33Disaccharides (g) 24.49Other Carbs (g) 175.34Fat (g) 145.96 88.70 164.55%Saturated Fat (g) 28.31 28.51 99.28%Mono Fat (g) 53.75 31.68 169.66%Poly Fat (g) 30.51 28.51 107.01%Trans Fatty Acid (g) 0.76Cholesterol (mg) 562.45 300.00 187.48%Water (g) 1751.27 3700.00 47.33%VitaminsVitamin A - IU (IU) 28884.99Vitamin A - RAE (RAE) 1529.02 900.00 169.89%Carotenoid RE (RE) 2642.87Retinol RE (RE) 207.59Beta-Carotene (mcg) 15700.45Vitamin B1 (mg) 0.42 1.20 34.74%Vitamin B2 (mg) 1.38 1.30 105.79%Vitamin B3 (mg) 7.95 16.00 49.66%Vitamin B3 - Niacin Equiv (mg)

16.17 16.00 101.06%

Vitamin B6 (mg) 1.41 1.30 108.61%Vitamin B12 (mcg) 1.96 2.40 81.63%Biotin (mcg) 21.94 30.00 73.13%Vitamin C (mg) 428.77 90.00 476.41%




Bar Graph cont.

Nutrients Value Rcmd % Rcmd 0 20 40 60 80 100 120 - RDA/AI

Vitamin D - IU (IU) 385.49Vitamin D - mcg (mcg) 9.64 15.00 64.25%Vitamin E - Alpha-Toco (mg)

10.05 15.00 67.01%

Folate (mcg) 355.83 400.00 88.96%Folate, DFE (mcg) 355.83 400.00 88.96%Vitamin K (mcg) 195.70 120.00 163.09%Pantothenic Acid (mg) 4.31 5.00 86.27%MineralsCalcium (mg) 1723.91 1000.00 172.39%Chromium (mcg) 9.27 35.00 26.50%Copper (mg) 0.75 0.90 82.96%Fluoride (mg) 0.01 4.00 0.19%Iodine (mcg) 47.90 150.00 31.94%Iron (mg) 19.64 8.00 245.46%Magnesium (mg) 142.43 420.00 33.91%Manganese (mg) 0.93 2.30 40.32%Molybdenum (mcg) 19.29 45.00 42.87%Phosphorus (mg) 800.57 700.00 114.37%Potassium (mg) 2662.36 4700.00 56.65%Selenium (mcg) 70.52 55.00 128.21%Sodium (mg) 5417.63 1500.00 361.18%Zinc (mg) 3.31 11.00 30.09%Poly FatsOmega 3 Fatty Acid (g) 0.94 2.85 32.92%Omega 6 Fatty Acid (g) 3.82 25.34 15.07%Other NutrientsAlcohol (g) 0Caffeine (mg) 306.22Choline (mg) 426.43 550.00 77.53%



Person: Steve Harmon

Source of Total CaloriesProtein 17.8 %Carbohydrates 44.0 %Fat 38.1 %Alcohol 0 %

Source of Calories from FatSaturated Fat (7-10%) 7.4 %Mono Fat (10-15%) 14.0 %Poly Fat (up to 10%) 8.0 %Trans Fatty Acid 0.2 %Other 8.5 %




Source of Total Calories

Source of Total Calories 0 10 20 30 40 50Protein 17.85%Carbohydrates 44.03%Fat 38.12%Alcohol 0%

Source of Calories from Fat

Source of Calories from Fat 0 10 20 30 40 50

Saturated Fat 7.39%Mono Fat 14.04%Poly Fat 7.97%Trans Fatty Acid 0.20%Fat 8.52%




MyPlate

Male Age: 48 Yrs. Height: 6 ft. 2 in. Weight: 190.00 lb. Lightly Active BMI: 24.39Steve Harmon | All Days

My Plate - Intake vs Recommendation2900 Calories Pattern

Group Percent of Rec. Comparison Amount (Daily) Grain Total Intake 16 % 1.59 oz equivalent Grain Total Recommended 10 oz equivalent Vegetable Total Intake 146 % 5.10 cup equivalent Vegetable Total Recommended 3.5 cup equivalent Fruit Intake 126 % 3.15 cup equivalent Fruit Recommended 2.5 cup equivalent Dairy Intake 97 % 2.90 cup equivalent Dairy Recommended 3 cup equivalent Protein Total Intake 142 % 9.93 oz equivalent Protein Total Recommended 7 oz equivalent

Make at least half your grains whole grains.

Vary the vegetables that you eat:Dark Green Vegetables = 3.00 cups weeklyRed & Orange Vegetables = 2.50 cups weeklyBeans and Peas = 3.50 cups weeklyStarchy Vegetables = 7.00 cups weeklyOther Vegetables = 8.50 cups weekly



Person- Steve Harmon - All Days

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