... Bar Graph Report The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the dietary intake recommendations. Nutrient Value DRI Goal Percent 0 50 50 Basic Components Calories 2,381.00 2,874.0 83 % Calories from Fat 1,016.00 805.0 126 % Calories from SatFat 317.00 259.0 122 % Protein (g) 87.60 61.7* 142 % Protein (% Calories) 14.70 9.0* 163 % Carbohydrates (g) 255.00 395.0 64 % Carbohydrates (% Calories) 42.80 55.0 78 % Total Sugars (g) 118.00 ^ Added Sugar (g) 55.60 35.9~ 155 % Dietary Fiber (g) 10.30 40.2 26 % Soluble Fiber (g) 0.36 InSoluble Fiber (g) 0.24 Fat (g) 113.00 89.4 126 % Fat (% Calories) 42.60 28.0 152 % Saturated Fat (g) 35.20 28.7~ 122 % Trans Fat (g) 1.50 Mono Fat (g) 33.10 31.9 104 % Poly Fat (g) Water (g) 16.30 28.7 57 % Cholesterol (mg) 564.00 300.0~ 188 % 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 16.0 217 % 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) 244.00 400.0 61 % Minerals Calcium (mg) 631.00 1,000.0 63 % Iron (mg) 12.20 8.0 153 % Magnesium (mg) 171.00 Phosphorus (mg) 1,161.00 Potassium (mg) 1,823.00 400.0 700.0 3,400.0 43 % 166 % 54 % Sodium (mg) 3,575.00 2,300.0~ 155 % Zinc (mg) Other 8.58 11.0 78 % Omega-3 (g) Omega-6 (g) Alcohol (g) Caffeine (mg) DRI Goal Key: Black = Consume at least the DRI goal Red = Consume less than the DRI goal 1.25 + 14.60 + 0.00 236.00 100 150 * 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. 2:25 PM Sun Mar 26 Monassar - BIO217- AllDaily 8 of 18 ... Open in Books 31% Done Day Sun 02- 05-2023 Meal Item Water (g) A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) Snack water, tap (USDA) 946.3 0.0 0.0 0.0 0.0 0.0 Day Total 2054.2 508.9 1.3 1.8 19.0 1.0 Average Day Total 1433.7 445.6 1.2 1.5 34.7 4.6 Day Meal Item B12 (mcg) C (mg) D (mcg) E-Toco (mg) Fola (mcg) Calc (mg) Fri 02-03- Lunch chicken nuggets, McNuggets 0.5 1.9 17.5 2023 Dinner Snack pizza, hand tossed, cheese, 14" cake, coffee, cinnamon swirl, 1.0 1.9 0.0 2.1 360.7 1.2 80.0 iced coffee, sweetened, venti 0.0 21.6 cheeseburger, Big Mac (USDA: 1.9 0.9 100.7 254.0 soda, cola, Pepsi (Pepsi) 0.0 0.0 ice cream, vanilla (USDA) 0.7 1.0 0.3 0.5 8.5 217.7 energy drink, Red Bull (Red Bull) 5.0 0.7 0.0 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 14.2 Day Total 9.2 7.7 0.3 2.6 109.2 965.8 Sat 02- 04-2023 Breakfast tea, black, brewed, with tap 0.0 0.0 0.0 0.0 17.8 0.0 scrambled eggs (USDA) 1.4 0.0 3.3 2.1 65.9 120.8 croissant, butter (USDA) 0.1 0.1 0.0 0.5 50.2 21.1 Lunch rice, white, cooked, long grain, 0.0 0.0 0.0 0.0 45.8 7.9 chicken breast, grilled, Fast 0.0 0.0 soda, cola, Pepsi (Pepsi) 0.0 0.0 Dinner Snack fried chicken wing, battered, potato chips, classic (Lays) energy drink, Red Bull (Red Bull) water, Poland Spring (USDA: 0.6 0.0 44.1 49.0 18.2 3.7 0.0 5.0 0.7 0.0 0.0 0.0 0.0 7.1 Day Total 7.1 19.1 3.3 6.3 223.7 205.9 Sun 02- 05-2023 Breakfast scrambled eggs (USDA) 1.4 0.0 3.3 2.1 65.9 120.8 bacon, turkey, cooked (USDA) coffee, brewed, with tap water 0.2 0.0 0.2 0.2 5.1 5.1 0.0 0.0 0.0 0.0 7.1 7.1 Lunch pizza, ground beef (FNDDS: 1.3 4.7 0.0 2.5 242.9 397.4 soda, Sprite (USDA: Coca-Cola) 0.0 0.0 0.0 0.0 0.0 7.9 Dinner salad kit, caesar, creamy garlic, 25.5 85.0 Snack candy bar, Snickers, 2 oz (USDA: french fries, frozen, with salt water, tap (USDA) 0.1 0.3 0.0 0.9 15.4 53.0 0.0 30.8 0.0 0.2 62.3 16.0 0.0 0.0 0.0 0.0 0.0 28.4 Day Total 3.0 61.3 3.5 5.9 398.7 720.9 Average Day Total 6.4 29.4 2.4 4.9 243.9 630.9 Day Meal Item Iron (mg) Magn (mg) Phos (mg) Potas (mg) Sod (mg) Zinc (mg) Fri 02-03- Lunch chicken nuggets, McNuggets 1.4 38.2 432.5 400.7 899.9 0.9 2023 Dinner Snack pizza, hand tossed, cheese, 14" cake, coffee, cinnamon swirl, 5.1 51.8 440.6 347.8 1129.7 2.7 1.8 280.0 iced coffee, sweetened, venti 0.0 16.2 cheeseburger, Big Mac (USDA: 4.4 43.8 soda, cola, Pepsi (Pepsi) 0.0 267.2 53.4 396.4 9.0 1007.4 4.2 33.0 2:21 PM Sun Apr 9 < 217 Vitamins Minerals Arial ... Home Insert Draw Layout Review View B I U BIO 217: Nutrition Diet Analysis Project: Vitamins and Minerals - Individual Average Intakes Compared to DRI Standards Important: Microsoft Office 365 will allow you to obtain free downloads for Word, Excel, and PowerPoint at the following link: https://products.office.com/en-us/student/office-in-education. You must use a .edu email address to be able to access the software for free. This project document is a fillable form. You can click into any gray space and type information into that space. There is no character limit; the text will wrap if you go onto a new line. Do NOT change the format of this document. Vitamins and Minerals - Individual Average Intakes Compared to DRI Standards Instructions, with Example for Vitamin C: EXAMPLE: A person refers to the Bar Graph Report to evaluate their Vitamin C intake. They find they consumed an average of 35% of their DRI over the three-day diet record period. They also include two good food sources for Vitamin C, as well as a standard serving size for each food and the amount of Vitamin C in a standard serving for each food. Nutrient Vitamin C Table 1 Example for Vitamin C Food Source Oranges % DRI Consumed 35 Sliced Strawberries Serving Size (Include units) 1 medium 1/2 cup Nutrient per serving (Include units) 70 mg 49 mg -1-|Page 31% Search 2:25 PM Sun Mar 26 Monassar - BIO217- AllDaily 31% Open in Books Done Spreadsheet Report The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the bottom of the list. Day Meal Item Amount Cals FatCal SatFatCal Prot (g) Fri 02-03- Lunch 2023 chicken nuggets, McNuggets 10 pce 480.2 283.5 46.7 25.1 Dinner pizza, hand tossed, cheese, 14" 2 slice 555.1 174.4 79.9 23.3 Snack cake, coffee, cinnamon swirl, 1 pce 370.0 81.0 45.0 5.0 iced coffee, sweetened, venti cheeseburger, Big Mac (USDA: 768 ml 129.8 0.0 0.0 0.0 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 energy drink, Red Bull (Red Bull) water, tap (USDA) 8.4 fl-oz 112.0 0.0 0.0 0.7 16 fl-oz 0.0 0.0 0.0 0.0 Day Total 2712.1 1002.1 350.5 86.0 Sat 02- 04-2023 Breakfast tea, black, brewed, with tap 12 fl-oz 3.6 0.2 0.1 0.0 scrambled eggs (USDA) 3 ea 272.7 180.8 54.9 18.3 croissant, butter (USDA) 1 med 231.4 107.7 59.8 4.7 Lunch rice, white, cooked, long grain, 0.5 cup 102.7 2.0 0.5 2.1 chicken breast, grilled, Fast 3 oz 101.2 18.2 4.6 16.2 soda, cola, Pepsi (Pepsi) 12 fl-oz 150.0 0.0 0.0 0.0 Dinner fried chicken wing, battered, 5 ea 793.8 480.9 128.6 48.7 Snack potato chips, classic (Lays) energy drink, Red Bull (Red Bull) water, Poland Spring (USDA: Day Total 3 oz 486.0 273.4 41.0 6.1 8.4 fl-oz 112.0 0.0 0.0 0.7 24 fl-oz 0.0 0.0 0.0 0.0 2253.4 1063.3 289.4 96.7 Sun 02- 05-2023 Lunch Dinner Snack Breakfast scrambled eggs (USDA) bacon, turkey, cooked (USDA) coffee, brewed, with tap water pizza, ground beef (FNDDS: soda, Sprite (USDA: Coca-Cola) salad kit, caesar, creamy garlic, candy bar, Snickers, 2 oz (USDA: french fries, frozen, with salt water, tap (USDA) 3 ea 272.7 180.8 54.9 18.3 2 oz 216.6 142.4 42.3 16.8 12 fl-oz 3.6 0.6 0.1 0.4 2 slice 772.8 306.8 125.0 31.7 12 fl-oz 158.6 0.7 0.0 0.2 5 oz 212.6 153.1 25.5 4.3 1 ea 279.9 122.4 46.5 4.3 20 ea 261.7 74.7 16.1 4.0 32 fl-oz 0.0 0.0 0.0 0.0 Day Total Average Day Total 2178.4 2381.3 981.4 310.4 80.0 1015.6 316.8 87.6 Day Meal Item Carbs (g) Sugr (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-l (g) Fri 02-03- Lunch chicken nuggets, McNuggets 24.0 0.1 2023 Dinner Snack pizza, hand tossed, cheese, 14" cake, coffee, cinnamon swirl, 71.8 8.7 4.8 67.0 41.0 2.0 iced coffee, sweetened, venti 32.5 32.5 0.0 0.0 0.0 cheeseburger, Big Mac (USDA: 44.0 8.7 3.5 soda, cola, Pepsi (Pepsi) 41.4 41.4 41.4 0.0 0.0 0.0 ice cream, vanilla (USDA) 40.1 36.1 27.9 1.2 energy drink, Red Bull (Red Bull) 28.0 26.6 26.6 0.0 0.0 0.0 Dav Meal Item Carbs (a) Suar (a) SugAdd (a) Fiber (a) Fib-S (a) Fib-l (a) 2:21 PM Sun Apr 9 < 217 Vitamins Minerals Arial ... Home Insert Draw Layout Review View B I U Vitamins and Minerals - Actual Individual Average Intakes Compared to DRI Standards: Using the Bar Graph Report, review all the vitamins (Vitamin A through Folate) and minerals (Calcium through Zinc, omitting Sodium) listed, along with the amounts that you consumed for each. In Table 1, list your actual % DRI consumed for each vitamin and mineral (found in the Percent column in the report). Identify two good food sources (do NOT use supplements) that either helped you achieve your recommendation or two foods that would help you meet your recommendation if you did not. To find good food sources for vitamins and minerals, use the National Institutes of Health resources at: https://ods.od.nih.gov/. Use the search box in the upper right of the NIH/ODS webpage to search by the name of the vitamin or mineral. From the vitamin or mineral page that you searched, select the "Health Professional Fact Sheet" for the nutrient you searched. The fact sheet will include good food sources for the vitamin or mineral you searched. Choose foods that you would be likely to include in your diet! Table 1: Actual Average Intake of Vitamins and Minerals Compared to DRI Standards Nutrient Vitamin A Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Folate Calcium Iron Magnesium Phosphorus Potassium Zinc % DRI Consumed Food Source Serving Size (Include units) Nutrient per serving (Include units) -2-|Page 31% All Daily Reports A variety of reports and information combined into one document. Profile Info Personal: Male 21 yrs 5 ft 9 in 170 lb Day(s): 2023 Feb 3, Feb 4, Feb 5 Activity Level: Low Active BMI: 25.1 Weight Change: None (Strive for an Active activity level.) Normal is 18.5 to 25. 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 Basic Components Calories Protein (g) Carbohydrates (g) Added Sugar (g) Dietary Fiber (g) Fat (g) Saturated Fat (g) Mono Fat (g) Poly Fat (g) Cholesterol (mg) Water (g) Healthy Range Notes 2,874.0 61.7 10% 35% of Calories (adults 19-70 yrs) *~ 395.0 45%-65% of Calories (adults 19-70 yrs) * 35.9 40.2 89.4 20%-35% of Calories (adults 19-70 yrs) * 28.7 Less than 10% of Calories + 31.9 28.7 300.0 Less than 300 mg per day ^ 3,700.0 Vitamins Vitamin A - RAE (mcg) Vitamin B1 Thiamin (mg) Vitamin B2 - Riboflavin (mg) Vitamin B3 Niacin Equivalents (mg) Vitamin B6 (mg) Vitamin B12 (mcg) Vitamin C (mg) Vitamin D mcg (mcg) Vitamin E - Alpha Tocopherol (mg) Folate DFE (mcg) Minerals 900.0 Do not exceed 3000 mg * 1.2 1.3 16.0 1.3 Do not exceed 100 mg * 2.4 Over 50 should take a supplement 90.0 Do not exceed 2000 mg 15.0 Do not exceed 100 mcg * 15.0 Do not exceed 1000 mg * 400.0 Women of child bearing age should take a supplement * 2:25 PM Sun Mar 26 Monassar - BIO217- AllDaily 6 of 18 C Open in Books 31% Done Day Meal Item Carbs (g) Sugr (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-l (g) Fri 02-03- 2023 Snack water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 348.8 195.1 95.9 11.4 0.0 0.0 Sat 02- 04-2023 Breakfast tea, black, brewed, with tap 1.1 0.0 0.0 0.0 0.0 0.0 scrambled eggs (USDA) 2.9 2.5 0.0 0.0 0.0 0.0 croissant, butter (USDA) 26.1 6.4 1.5 1.0 0.5 Lunch rice, white, cooked, long grain, 22.3 0.0 0.0 0.3 0.1 0.2 chicken breast, grilled, Fast 1.0 1.0 0.0 0.0 0.0 soda, cola, Pepsi (Pepsi) 41.4 41.4 41.4 0.0 0.0 0.0 Dinner fried chicken wing, battered, 26.8 0.7 Snack potato chips, classic (Lays) 45.6 3.0 0.0 3.0 energy drink, Red Bull (Red Bull) water, Poland Spring (USDA: Day Total 28.0 26.6 26.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 195.2 81.1 68.0 5.6 1.1 0.7 Sun 02- 05-2023 Breakfast scrambled eggs (USDA) 2.9 2.5 0.0 0.0 0.0 0.0 bacon, turkey, cooked (USDA) coffee, brewed, with tap water 1.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Lunch Dinner Snack pizza, ground beef (FNDDS: soda, Sprite (USDA: Coca-Cola) salad kit, caesar, creamy garlic, candy bar, Snickers, 2 oz (USDA: 84.5 9.2 2.9 6.3 40.2 35.6 0.0 0.0 0.0 11.3 2.8 2.8 35.1 28.8 1.3 french fries, frozen, with salt 44.2 0.4 3.4 water, tap (USDA) 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 220.0 79.3 2.9 13.9 0.0 0.0 Average Day Total 254.6 118.5 55.6 10.3 0.4 0.2 Day Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Fri 02-03- Lunch chicken nuggets, McNuggets 31.5 5.2 0.2 12.9 8.9 70.0 2023 Dinner pizza, hand tossed, cheese, 14" 19.4 8.9 0.5 4.7 4.0 36.7 Snack cake, coffee, cinnamon swirl, 9.0 5.0 0.0 20.0 iced coffee, sweetened, venti 0.0 0.0 0.0 0.0 0.0 0.0 cheeseburger, Big Mac (USDA: 32.8 8.3 soda, cola, Pepsi (Pepsi) 0.0 0.0 129 1.3 7.6 0.7 78.8 0.0 0.0 0.0 0.0 ice cream, vanilla (USDA) 18.7 11.5 5.1 0.8 74.8 energy drink, Red Bull (Red Bull) 0.0 0.0 0.0 0.0 0.0 0.0 water, tap (USDA) 0.0 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- 04-2023 Breakfast tea, black, brewed, with tap 0.0 0.0 0.0 0.0 0.0 0.0 scrambled eggs (USDA) 20.1 6.1 1.1 8.1 4.4 506.9 croissant, butter (USDA) 12.0 6.6 3.1 0.6 38.2 Lunch rice, white, cooked, long grain, 0.2 0.1 0.0 0.1 0.1 0.0 chicken breast, grilled, Fast 2.0 0.5 0.0 25.3 soda, cola, Pepsi (Pepsi) 0.0 0.0 0.0 0.0 0.0 0.0 Dinner fried chicken wing, battered, 53.4 14.3 22.0 12.4 193.6 Snack potato chips, classic (Lays) 30.4 4.6 0.0 0.0 energy drink, Red Bull (Red Bull) 0.0 0.0 0.0 0.0 0.0 0.0 2:25 PM Sun Mar 26 Monassar - BIO217- AllDaily 7 of 18 Open in Books Day Sat 02- 04-2023 Meal Item Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Snack water, Poland Spring (USDA: 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 118.1 32.2 1.1 33.3 17.6 764.0 Sun 02- 05-2023 Breakfast scrambled eggs (USDA) 20.1 6.1 1.1 8.1 4.4 506.9 bacon, turkey, cooked (USDA) 15.8 4.7 6.2 3.9 55.6 coffee, brewed, with tap water 0.1 0.0 0.0 0.1 0.0 0.0 Lunch pizza, ground beef (FNDDS: 34.1 13.9 11.2 6.5 63.5 Dinner Snack soda, Sprite (USDA: Coca-Cola) salad kit, caesar, creamy garlic, candy bar, Snickers, 2 oz (USDA: french fries, frozen, with salt water, tap (USDA) 0.1 0.0 17.0 2.8 88 0.0 0.0 0.0 0.0 0.0 14.2 13.6 5.2 0.2 4.5 1.7 7.4 8.3 1.8 5.6 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Day Total 109.0 34.5 1.4 35.7 17.1 647.5 Average Day Total 112.8 35.2 1.5 33.1 16.3 564.0 Day Meal Item Water (g)A-RAE(mcg) B1 (mg) B2 (mg) B3 (mg) B6 (mg) Fri 02-03- Lunch 2023 Dinner Snack chicken nuggets, McNuggets pizza, hand tossed, cheese, 14" cake, coffee, cinnamon swirl, 74.9 0.3 0.2 11.8 0.6 96.9 131.8 0.7 0.4 7.2 0.2 iced coffee, sweetened, venti cheeseburger, Big Mac (USDA: 0.0 112.3 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 energy drink, Red Bull (Red Bull) water, tap (USDA) 0.0 19.6 5.0 473.1 0.0 0.0 0.0 0.0 0.0 Day Total 861.1 332.5 1.4 1.4 46.2 5.9 Sat 02- 04-2023 Breakfast tea, black, brewed, with tap 354.4 0.0 0.0 0.0 0.0 0.0 scrambled eggs (USDA) 139.8 294.6 0.1 0.7 0.1 0.2 croissant, butter (USDA) 13.2 117.4 0.2 0.1 1.2 0.0 Lunch rice, white, cooked, long grain, 54.1 0.0 0.1 0.0 1.2 0.1 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 Snack potato chips, classic (Lays) 0.0 0.2 3.6 0.6 energy drink, Red Bull (Red Bull) water, Poland Spring (USDA: Day Total 0.0 19.6 5.0 711.0 0.0 0.0 0.0 0.0 0.0 1385.8 495.3 0.9 1.3 38.7 6.7 Sun 02- 05-2023 Breakfast scrambled eggs (USDA) 139.8 294.6 0.1 0.7 0.1 0.2 bacon, turkey, cooked (USDA) coffee, brewed, with tap water 18.5 0.0 0.0 0.1 2.0 0.2 353.0 0.0 0.0 0.3 0.7 0.0 Lunch pizza, ground beef (FNDDS: 118.8 187.7 1.0 0.5 10.5 0.2 Dinner Snack soda, Sprite (USDA: Coca-Cola) salad kit, caesar, creamy garlic, candy bar, Snickers, 2 oz (USDA: french fries, frozen, with salt 356.1 0.0 0.0 0.0 0.1 0.0 3.2 26.2 0.0 0.1 2.1 0.1 118.6 0.4 0.2 0.1 3.6 0.3 31% Done