31% 2:25 PM Sun Mar 26 . . . Monassar - BIO217- AllDaily Open in Books Q .j Done 8 of 18 Water (g) A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) Day Meal Item Sun 02- 0.0 0.0 Snack water, tap (USDA) 946.3 0.0 0. 5-2023 2054.2 508.9 1.3 18 19.0 1.0 Day Total Average Day Total 1433.7 445.6 1.5 34.7 4.6 D (mcg) - Toco (mg) Fola (mcg) Calc (mg) Day Meal Item B12 (mcg) C (mg) 17.5 Fri 02-03- Lunch chicken nuggets, McNuggets 1.9 2023 pizza, hand tossed, cheese, 14" 0.0 2.1 360. Dinner Snack cake, coffee, cinnamon swirl, 1.2 80.0 iced coffee, sweetened, vent 0.0 21.6 0.9 100.7 254.0 cheeseburger, Big Mac (USDA: 1.9 0.0 0.0 soda, cola, Pepsi (Pepsi) 8.5 217.7 ice cream, vanilla (USDA) 0.7 1.0 0.3 0.5 energy drink, Red Bull (Red Bull) 5.0 0.7 0.0 0.0 0.0 0. 14.2 water, tap (USDA) 0.0 7.7 0.3 2.6 109.2 965.8 Day Total 9.2 0.0 0.0 0.0 0.0 17.8 0.0 Sat 02- Breakfast tea, black, brewed, with tap 04-2023 0.0 3.3 2.1 5.9 120.8 scrambled eggs (USDA) 1.4 0.1 0. 1 0.0 0.5 50.2 21.1 croissant, butter (USDA) 0.0 45.8 Lunch rice, white, cooked, long grain, 0.0 0.0 0.0 7.9 0.0 chicken breast, grilled, Fast 0.0 soda, cola, Pepsi (Pepsi) 0.0 0.0 44.1 Dinner fried chicken wing, battered, 0.6 0.0 49.0 18.2 3.7 0.0 Snack potato chips, classic (Lays) 0.0 energy drink, Red Bull (Red Bull) 5.0 0.7 0.0 0.0 7.1 water, Poland Spring (USDA: 0.0 205.9 Day Total 7.1 19.1 3.3 6.3 223.7 1.4 0.0 3.3 2.1 65.9 120.8 Sun 02- Breakfast scrambled eggs (USDA) 05-2023 bacon, turkey, cooked (USDA) 0.2 0.0 0.2 0.2 5.1 5.1 0.0 0.0 0. 7.1 7.1 coffee, brewed, with tap water 0.0 Lunch pizza, ground beef (FNDDS 1.3 4.7 0.0 2.5 242.9 397.4 0.0 0.0 0 0 0.0 7.9 soda, Sprite (USDA: 0.0 Dinner salad kit, caesar, creamy garlic, 25.5 35.0 candy bar, Snickers, 2 oz (USDA: 0.1 0.3 0.0 0.9 15.4 53.0 Snack 0.0 30.8 0.0 0.2 62.3 16.0 french fries, frozen, with salt water, tap (USDA) 0.0 0.0 0.0 0.0 0.C 8.4 Day Total 3. C 61.3 3.5 5. 398.7 720.9 Average Day Total 34 29.4 2.4 1. 243.9 630.9 Sod (mg) Zinc (mg) Day Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) 1.4 38.2 432.5 400.7 899.9 0.S Fri 02-03- Lunch chicken nuggets, McNuggets 2023 pizza, hand tossed, cheese, 14" 5.1 51.8 440.6 347.8 1129.7 2.7 Dinner Snack cake, coffee, cinnamon swirl. 1.8 280.0 0.0 16.2 iced coffee, sweetened, venti cheeseburger, Big Mac (USDA: 4.4 43.8 267.2 396.4 1007.4 4.2 33.0 soda, cola, Pepsi (Pepsi) 0.0 53.4 9.031% 2:25 PM Sun Mar 26 a . . . Open in Books Q Done Monassar - BIO217- AllDaily 6 of 18 Carbs (9) Sugr^ (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-1 (9) Day Meal Item water, tap (USDA) 0. 0.0 0. 0.0 0.0 0.0 Fri 02-03- Snack 2023 Day Total 348.8 195.1 95.9 11.4 0.0 0.0 0.0 Sat 02- Breakfast tea, black, brewed, with tap 1.1 0.0 0.0 0.0 0.0 04-2023 2.9 2.5 0.0 0.0 0.0 scrambled eggs (USDA) croissant, butter (USDA) 26.1 6.4 1.5 1.0 0.5 22.3 0.0 0.0 0.3 0.1 0.2 Lunch rice, white, cooked, long grain, 0.0 chicken breast, grilled, Fast 1.0 L.O O.0 0.0 0.0 soda, cola, Pepsi (Pepsi) 41.4 11.4 41.4 0.0 0.0 0.7 Dinner fried chicken wing, battered, 26.8 potato chips, classic (Lays) 45.6 3.0 0.0 3.0 Snack energy drink, Red Bull (Red Bull) 28.0 26.6 26.6 0.0 0.0 0.0 0.0 water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 81.1 68.0 5.6 1.1 0.7 Day Total 195.2 0.0 0.0 Sun 02- 0.0 O.C Breakfast scrambled eggs (USDA) 2.9 2.5 05-2023 0.0 0.0 O.C O.C 0.0 bacon, turkey, cooked (USDA) 18 O.C 0.0 0.0 0.0 0.0 coffee, brewed, with tap water 0.0 pizza, ground beef (FNDDS 84.5 9.2 2.9 6.3 Lunch 35.6 0.0 0.0 0.0 soda, Sprite (USDA: Coca-cola) 10.2 Dinner salad kit, caesar, creamy garlic, 11.3 2.8 2.8 28.8 1.3 Snack candy bar, Snickers, 2 oz (USDA: 35.1 4.2 3.4 french fries, frozen, with salt 0. 0.0 0. 0.0 0.0 water, tap (USDA) Day Total 220.0 79.3 2.9 13.9 0.0 0.0 0.4 0.2 Average Day Total 254.6 118.5 65.6 10.3 Day Meal Item Fat (g) Fat-S (9) Fat-T (g) Fat-M (9) Fat-P (g) Chol (mg) 31.5 0.2 8.9 70.0 chicken nuggets, McNuggets 5.2 12.9 Fri 02-03- Lunch 2023 3.9 0.5 4.7 4.C 36.7 Dinner pizza, hand tossed, cheese, 14" 19.4 cake, coffee, cinnamon swirl, 9.0 0.0 20.0 Snack 5.0 iced coffee, sweetened, venti 0.0 0.0 0.0 0.0 0.0 0.0 cheeseburger, Big Mac (USDA: 32.8 3.3 1.3 7.6 0.7 78.8 0.0 0.0 0.0 0.0 0.0 soda, cola, Pepsi (Pepsi 18.7 11.5 5. 0.8 74.8 ice cream, vanilla (USDA) 0.0 0.0 0 0 0.0 0.0 energy drink, Red Bull (Red Bull) 0.0 water, tap (USDA 0.0 0.0 .0 0.0 0.0 0.0 Day Total 111.3 38.9 2.0 30.3 14.3 280.4 Sat 02- 0.0 0.0 0.0 0.0 0.0 0.0 Breakfast tea, black, brewed, with tap 04-2023 506.9 scrambled eggs (USDA) 20.1 6.1 1 1 8.1 4.4 12.0 36 3. O.E 38.2 croissant, butter (USDA) Lunch rice, white, cooked, long grain, 0.2 0.1 0.0 0.1 25.3 chicken breast, grilled, Fast 2.0 0.5 0.0 0.0 0.0 0.0 soda, cola, Pepsi (Pepsi) 0.0 0.0 0.0 53.4 14.3 22.0 12.4 193.6 Dinner fried chicken wing, battered, potato chips, classic (Lays) 30.4 4.6 0.0 0.0 Snack 0.0 0.0 0.0 0.0 0.0 energy drink, Red Bull (Red Bull)Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. Value DRI Goal Percent 0 50 100 150 Nutrien Basic Components Calories 2,381.00 2,874.0 83 % Calories from Fat 1,016.00 05.0 126 % Calories from SatFat 317.00 259.0 122 % Protein (9) 37.60 $1.7 142 % Protein (% Calories) 14.70 9.0 163 % Carbohydrates (g) 255.00 395.0 64 % E Carbohydrates (% Calories) 42.80 55( 78 % Total Sugars (9) 118.00 ^ Added Sugar (9) 55.60 35.9~ 155 % Dietary Fiber (9) 10.30 40.2 26 % Soluble Fiber (g) 0.36 InSoluble Fiber (9) 0.24 Fat (9) 113.00 39.4 126 % Fat (% Calories) 42.60 28.0 152 % Saturated Fat (g) 35.20 28.7 ~ 122 % Trans Fat (g) 1.50 Mono Fat (9) 33.10 31.9 104 % Poly Fat (9) 16.30 28.7 57 % Cholesterol (mg) 564.00 300.0~ 188 % Water (g) 1,434.00 3,700.0 39 % Vitamins Vitamin A - RAE (mcg) 446.00 900.0 50 % Vitamin B1 - Thiamin (mg) 1.19 1.2 100 % Vitamin B2 - Riboflavin (mg) 1.48 1.3 114 % Vitamin B3 - Niacin 34.70 6.0 217 % Vitamin B6 (mg) 4.56 1.3 351 % Vitamin B12 (mcg) 6.44 2.4 268 % Vitamin C (mg) 29.40 90.0 33 % Vitamin D - mcg (mcg) 2.38 15.0 16 % Vitamin E - a-Toco (mg) 4.94 15.0 33 % Folate - DFE (mcg) 244.00 61 % Minerals Calcium (mg) 631.00 1,000.0 63 % Iron (mg 12.20 8.0 153 % Magnesium (mg) 171.00 400. 13 % Phosphorus (mg) 1,161.00 700.0 166 % Potassium (mg) 1,823.00 3,400.0 54 % Sodium (mg) 3,575.00 2,300.0~ 155 % Zinc (mg) 8.58 11.0 78 % Other Omega-3 (9) 1.25 + Omega-6 (9) 14.60 + Alcohol (9) 0.00 Caffeine (mg) 236.00 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-6.31% . . . Search 2:25 PM Sun Mar 26 Open in Books Done Monassar - BIO217- AllDaily Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list. Amount Cals FatCal SatFatCal Prot (g Day Meal Item 46.7 25.1 Fri 02-03- Lunch chicken nuggets, McNuggets 10 pce 480.2 283.5 2023 pizza, hand tossed, cheese, 14" 555.1 Dinner 2 slice 174.4 79.9 23.3 81.0 45.0 5.0 Snack cake, coffee, cinnamon swirl, 1 pce 370.0 0.0 iced coffee, sweetened, venti 768 ml 129.8 0.0 0.0 cheeseburger, Big Mac (USDA: 1 ea 562.8 294.9 75.0 25.9 soda, cola, Pepsi (Pepsi) 12 fl-oz 150.0 0.0 0.0 0.0 ice cream, vanilla (USDA) 6 oz 352.1 168.4 103.9 6.0 8.4 fl-oz 112.0 0. 10 07 energy drink, Red Bull (Red Bull) 16 fl-oz 0.0 0. O.C 0.0 water, tap (USDA) Day Total 2712.1 1002.1 350.5 86.0 12 fl-oz 3.6 0.2 0.1 0.0 Sat 02- Breakfast tea, black, brewed, with tap 04-2023 180.8 $4.9 18.3 scrambled eggs (USDA) 3 ea 272.7 1 med 231.4 107.7 59.8 4.7 croissant, butter (USDA) 0.5 cup 2.0 0.5 2.1 Lunch rice, white, cooked, long grain, 102.7 3 oz 101.2 18.2 4.6 16.2 chicken breast, grilled, Fast 12 fl-oz 150.0 0. O.C 0. soda, cola, Pepsi (Pepsi) 5 ea 480.9 48.7 Dinner fried chicken wing, battered 793.8 128.6 273.4 41.0 6.1 Snack potato chips, classic (Lays) 3 OZ 486.0 8.4 fl-oz 112.0 0.0 O.C .7 energy drink, Red Bull (Red Bull) 0.0 0.0 0.0 water, Poland Spring (USDA: 24 fl-oz 0.0 2253.4 289.4 96.7 Day Total 1063.3 18.3 Sun 02- Breakfast scrambled eggs (USDA) 3 ea 272. 180.8 64.9 05-2023 216.6 142.4 12.3 16.8 bacon, turkey, cooked (USDA) 2 OZ 12 fl-oz 3.6 0.6 0.1 0.4 coffee, brewed, with tap water 2 slice 772.8 306.8 125.0 31.7 Lunch pizza, ground beef (FNDDS 12 fl-oz 158.6 07 0.0 0.2 soda, Sprite (USDA: Coca-cola) Dinner salad kit, caesar, creamy garlic, 5 oz 212.6 153.1 25.5 4.3 candy bar, Snickers, 2 oz (USDA: 1 ea 279.9 122.4 46.5 4.3 Snack 261.7 16.1 4.0 french fries, frozen, with salt 20 ea 74.7 32 fl-oz 0.0 0. 0. 0.0 water, tap (USDA) Day Total 2178.4 981.4 310.4 80.0 Average Day Tota 2381.3 1015.6 316.8 87.6 Fiber (9) Fib-S (g) Fib-1 (9) Day Meal Item Carbs (g) Sugr^ (g) SugAdd (g) Fri 02-03- Lunch chicken nuggets, McNuggets 24.0 ).1 023 Dinner pizza, hand tossed, cheese, 14" 71.8 3.7 4.8 Snack cake, coffee, cinnamon swirl, 67.0 41.0 2.0 32.5 32.5 0.0 0.0 0.0 iced coffee, sweetened, venti cheeseburger, Big Mac (USDA: 44.0 8.7 3.5 41.4 41.4 0.0 0.0 0.0 soda, cola, Pepsi (Pepsi) 41.4 ice cream, vanilla (USDA) 40.1 36. 27.9 1.2 28.0 26.6 26.6 0.0 0.0 0.0 energy drink, Red Bull (Red Bull)Fiber Intake Compared to Standard Instructions: Use the Bar Graph Report to record the following information in Table 1 below: 0 Record your actual fiber consumption, found in the Value column of the report. O Record your DRI Goal for Dietary Fiber. 0 Indlcate whether you achieved your goal for Dietary Fiber. Finally, identify two good food sources from your own lntake data that helped you achleve your recommendations, or foods that would have helped you achieve your recommendations. if you 0 did not meet them.. 0 Choose foods that you would be ikely to include in your diet. Table 1: Fiber Intake Compared to Standard, with Good Food Sources Standard Amount of DRI Goal Serving fiber per Nutrient Achieved? Food Sources Size sewing Average Yes or No (Include (Include Intake units) units) Three-Day 2|Page 31% 2:25 PM Sun Mar 26 . . . Monassar - BIO217- AllDaily Open in Books Done 8 7 of 18 Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg Day Sat 02- water, Poland Spring (USDA: 0.0 ).0 0.0 0.0 0.0 0.0 Snack 04-2023 764.0 Day Total 118.1 32.2 33.3 17.6 Sun 02- Breakfast scrambled eggs (USDA) 20.1 B. 14 506.9 5.1 05-2023 15.8 1.7 6.2 3.9 55.6 bacon, turkey, cooked (USDA) 0.1 0.0 0.0 0.1 0.0 0.0 coffee, brewed, with tap water 34.1 13.9 1.2 6.5 63.5 Lunch pizza, ground beef (FNDDS 0.0 0.0 0.0 0.0 soda, Sprite (USDA: Coca-cola) 0.1 0.0 salad kit, caesar, creamy garlic, 17.0 2.8 0.0 14.2 Dinner Snack candy bar, Snickers, 2 oz (USDA: 13.6 5.2 0.2 4.5 1.7 7.4 5.6 0.0 french fries, frozen, with salt 8.3 1.8 0.5 O. 0.0 0. 0. 0.0 water, tap (USDA) Day Total 109.0 34.5 14 35.7 17.1 647.5 112.8 35.2 16.3 564.0 Average Day Total 33.1 Meal Item Water (g) A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) Day 11.8 Fri 02-03- Lunch 74.9 0.3 0.2 0.6 chicken nuggets, McNuggets 2023 pizza, hand tossed, cheese, 14" 96.9 131.8 07 0.4 7.2 0.2 Dinner Snack cake, coffee, cinnamon swirl, iced coffee, sweetened, venti 0.0 cheeseburger, Big Mac (USDA: 112.3 0.4 0.5 7.4 soda, cola, Pepsi (Pepsi) 0.0 ice cream, vanilla (USDA) 103.8 200.7 0.1 0.4 0.2 0.1 0.0 19.6 5.0 energy drink, Red Bull (Red Bull) water, tap (USDA) 473.1 0.0 0.0 0.0 0.0 0.0 5.9 Day Total 861.1 332. 14 1.4 16.2 0.0 0.0 O. 0.0 0.0 Sat 02- Breakfast tea, black, brewed, with tap 354.4 04-2023 0.1 0.7 0.1 0.2 scrambled eggs (USDA) 139.8 294.6 0.0 croissant, butter (USDA) 13.2 117.4 0.2 0.1 1.2 0.1 0.0 1.2 0.1 Lunch rice, white, cooked, long grain, 54.1 0.0 chicken breast, grilled, Fast 0.0 soda, cola, Pepsi (Pepsi) 0.0 Dinner fried chicken wing, battered, 113.2 83.3 0.3 0.4 12.9 0.7 0.2 3.6 0.6 Snack potato chips, classic (Lays) 19.6 5.0 energy drink, Red Bull (Red Bull) 0.0 0.0 water, Poland Spring (USDA: 711.0 0.0 0.0 0.C 0.0 Day Total 1385.8 195.3 0.9 1.3 38.7 5.7 Sun 02- Breakfast scrambled eggs (USDA) 139.8 294.6 0.1 0.7 0.1 0.2 05-2023 0.1 2.0 0.2 bacon, turkey, cooked (USDA) 18.5 0.0 0.0 coffee, brewed, with tap water 353.0 0.0 0.0 0.3 0.7 0.0 0.5 10.5 0.2 Lunch pizza, ground beef (FNDDS 118.8 187.7 1.0 356.1 0.0 0.0 0.0 0.1 0.0 soda, Sprite (USDA: Coca-cola) Dinner salad kit, caesar, creamy garlic, candy bar, Snickers, 2 oz (USDA: 3.2 26.2 0.0 0.1 2.1 0.1 Snack 118.6 0.4 0.2 0.1 3.6 0.3 french fries, frozen, with salt31% . . . 2:25 PM Sun Mar 26 Open in Books Q .4 Done Monassar - BIO217- AllDaily 8 9 of 18 Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Day 338.5 136.1 1.2 Fri 02-03- Snack ice cream, vanilla (USDA) 0.2 23.8 178.6 2023 energy drink, Red Bull (Red Bull) 0.0 69.6 0.0 0.0 18.9 water, tap (USDA) 0.0 0.0 4.7 Day Total 12.8 162.3 1372.3 1492.3 3590.9 9.0 3.6 131.5 10.7 0.1 Sat 02- Breakfast tea, black, brewed, with tap 0.1 10.7 04-2023 20.1 301.9 241.6 265.3 1.9 scrambled eggs (USDA) 2.4 0.4 croissant, butter (USDA) 1.2 9.1 59.9 67.3 266.2 95 34.0 27.6 0.8 .4 Lunch rice, white, cooked, long grain, 0.9 0.7 526.5 chicken breast, grilled, Fast 0.0 53.4 9.0 33.0 soda, cola, Pepsi (Pepsi) 39.2 Dinner 296.4 784.0 3.4 fried chicken wing, battered, 3.2 338.1 48.6 1063. 516.4 0.9 1.1 Snack potato chips, classic (Lays) 0.0 69.6 energy drink, Red Bull (Red Bull) 0.1 7.1 0.0 0.0 7.1 0.0 water, Poland Spring (USDA: Day Total 9.6 749.2 1878.2 2479.5 7.1 Sun 02- 2.4 20.1 301.9 241.6 265.3 1.9 Breakfast scrambled eggs (USDA) 05-2023 bacon, turkey, cooked (USDA) 1.2 16.4 260.8 224.0 1295.6 1.7 0.1 coffee, brewed, with tap water 0.0 10.7 10.7 174.0 6.7 66.2 532. 543.7 1747.1 3.6 Lunch pizza, ground beef (FNDDS: 0.2 soda, Sprite (USDA: Coca-cola) 0.4 4.0 O.C 4. 35.7 2.0 0.0 538.6 Dinner salad kit, caesar, creamy garlic, candy bar, Snickers, 2 oz (USDA: 0.4 41.0 108.3 184.1 136.2 1.4 Snack french fries, frozen, with salt 1.1 37.4 147.7 726.2 591.0 0.6 9.5 0.0 0.0 37.9 0.1 water, tap (USDA) 0.0 1362.1 4654.5 9.6 Day Total 14.3 205.3 2097.6 8.6 Average Day Total 12.2 170.7 1 161.2 1822. 3575.0 Omega3 (g) Omega6 (g) Alc (g) Caff (mg) MyFrt (cup) MyDry (cup) Day Meal Item 0.0 0.0 0.0 Fri 02-03- Lunch chicken nuggets, McNuggets O. 8.3 0.C 2023 0.4 3.5 0.0 O.C 1.2 Dinner pizza, hand tossed, cheese, 14" .0 0.0 0.0 0.0 Snack cake, coffee, cinnamon swirl, 254.3 0.0 iced coffee, sweetened, venti 0.0 0.0 0.0 0.0 O.C 0.8 cheeseburger, Big Mac (USDA: soda, cola, Pepsi (Pepsi 0.0 0.0 0.0 B'28 O.C 0.0 0.0 0.0 0.0 0.0 ice cream, vanilla (USDA) 0.3 0.5 0.0 79.8 0.0 0.0 energy drink, Red Bull (Red Bull) 0.0 0.0 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 1.3 12.3 ).0 371. 0.0 2.0 0.0 0.0 71.1 0.0 0.0 Sat 02- Breakfast tea, black, brewed, with tap 0.0 04-2023 0.0 scrambled eggs (USDA) 0.3 10 0.0 O.C 0.0 0.2 0.5 0.0 0.0 0.0 croissant, butter (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Lunch rice, white, cooked, long grain, 0.0 0.0 0.0 0.0 chicken breast, grilled, Fast 0.0 0.0 37.8 0.0 0.0 soda, cola, Pepsi (Pepsi) 0.0 0.0 0.0 0.8 0.0 0.0 Dinner fried chicken wing, battered, 11.4All Daily Reports A variety of reports and information combined into one document. Profile Into Personal: Male 21 yrs 5 ft 9 in 170 lb Day(s): 2023 Feb 3, l-eb 4, Feb 5 Activity Level: Low Active (Strive for an Active activity level.) BMI: 25.1 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 Salaries 2,874.0 Protein (9) 61.7 10% - 35% of Calories (adults 19-70 yrs) *~ Carbohydrates (g) 395.0 45% - 65% of Calories (adults 19-70 yrs) * Added Sugar (g) 35.9 Dietary Fiber (g) 40.2 Fat (9) 89.4 20% - 35% of Calories (adults 19-70 yrs) * Saturated Fat (9) 23.7 Less than 10% of Calories + Mono Fat (9) 31.9 Poly Fat (9) 28.7 Cholesterol (mg) 300.0 Less than 300 mg per day " Water (9) 3,700.0 Vitamins Vitamin A - RAE (mcg) 900.0 Do not exceed 3000 mg " Vitamin B1 - Thiamin (mg) 1.2 Vitamin B2 - Riboflavin (mg) 1.3 Vitamin B3 - Niacin Equivalents (mg) 16.0 Vitamin BS (mg) 1.3 Do not exceed 100 mg * Vitamin B12 (mcg) 2.4 Over 50 should take a supplement " Vitamin C (mg) 90.0 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) 4000 Women of child bearing age should take a supplement " Minerals