Nov 20, 2012 Squire Ellis, Esquirelex@yahoo.

com Profile: Squire Ellis, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Activity Level: Smoker: Strict Vegetarian/Vegan: Squire Ellis 5 ft. 8 inches 175.0 lbs. 25 years 26.6 Male Very Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 5629 kcal 63.5 g 630.0 - 910.0 g 124.0 - 217.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 56 g * * * < 300 mg Less than 10% of calories No recommendation No recommendation No recommendation Less than 300mg recommended

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g

Carbohydrates
Dietary Fiber, Total 38 g

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Nutrient Sugar, Total DRI * No recommendation

Other
Water Alcohol 3.7 L * No recommendation

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 8 mg 400 mg 4700 mg 11 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

Macronutrient Ranges for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012

Macronutrient Ranges
3,000 2,500

Calories

2,000 1,500 1,000 500 0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 2,533-3,659 kCal 10%-35% 563-1,970 kCal 20%-35% 1,126-1,970 kCal 0% 0 kCal

Fat Actual Intake

Yours 55% 19% 30% 0% 2,490 kCal 847 kCal 1,369 kCal 0 kCal

Alcohol

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

Fat Breakdown for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 3% 0% 6% 10% 11% 25% 50% 75% 100%

* Transfat data is not yet reported by all sources and therefore may be under-represented.

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

Intake vs. Goals for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 5629 kcal 63.5 g 4,564.7 kcal 211.8 g 81% 334%

630.0 - 910.0 622.49 g g 124.0 - 217.0 152.14 g g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 56 g * * * < 300 mg 29.48 g 52.26 g 54.3 g 0.06 g 330.09 mg 53%

110%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 17 g 1.6 g 50.74 g 2.88 g 298% 180%

Carbohydrates
Dietary Fiber, Total Sugar, Total 38 g * 63.06 g 287.49 g 166%

Other
Water Alcohol 3.7 L * 4.07 L 0g 110%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.2 mg 1.3 mg 16 mg 1.3 mg 2.4 g 400 g 90 mg 15 g 900 g 3000 IU 15 mg 5.19 mg 4.28 mg 69.57 mg 5.98 mg 10.23 g 1,501.76 g 435.96 mg 2.68 g 1,117.7 g 32,013.95 IU 59.68 mg 18% 124% 1,067% 398% 433% 329% 435% 460% 426% 375% 484%

Minerals
Calcium Iron Magnesium 1000 mg 8 mg 400 mg 1,865.32 mg 33.46 mg 1,019.63 mg 187% 418% 255%

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average
Nutrient Potassium Zinc Sodium DRI 4700 mg 11 mg 1500 mg Intake 8,878.03 mg 26.15 mg 6,432.84 mg 0% 25% 50% 75% 100% 189% 238% 429%

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

MyPlate Analysis for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 10.0 oz. eq. 4.0 cup eq. 2.5 cup eq. 3.0 cup eq. 7.0 oz. eq. 648.0

tips tips tips tips tips

Actual 12.4 oz. eq. 5.8 cup eq. 9.8 cup eq. 3 cup eq. 24.9 oz. eq. 774.3

% Goal 123.6% 145.2% 393.3% 99.2% 355.1% 119.5%

Your results are based on a 3200 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 5.0 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 3.0 cups weekly Orange Vegetables = 2.0 cups weekly Dry Beans &Peas = 3.0 cups weekly Starchy Vegetables = 3.0 cups weekly Other Vegetables = 6.5 cups weekly
Oils: Aim for 11.0 teaspoons

of oil a day.

*MyPlate contains recommendations only for calorie levels up to 3,200 per day. If Diet Analysis Plus recommends more than 3,200 calories per day for you, talk to your instructor for guidance on how to use MyPlate. **CAUTION!Recipes are not included on the MyPlate Report, as plate values for these cannot be calculated.

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

Intake Spreadsheet for Nov 03, 2012

Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Dinner Dinner Dinner Dinner Quantity 8 fluid ounce(s) 7 cup(s) - Whole 3 cup(s) 4 cup(s) Seedless 8 fluid ounce(s) 2 item(s) 8 fluid ounce(s) 3 cup(s) 3 cup(s) 1 cup(s) - 1 small = 60 grams, 1 large = 180 grams 1 cup(s) 4 cup(s) Seedless 9.25 cup(s) Wt(g) 237 1008 735 604 237 334 237 747 420 200 Kcal(kcal) 0 322.56 771.75 416.76 0 577.82 0 844.11 688.8 180

Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap

Snacks Snacks Snacks

144 604 675.25 6,182.25 Fat(g) 0 3.02 10.36 0.97 0 14.36 0 48.26 0.88 0.3 74.1 0.97 1.08 154.3 Trans Fat(g) 0 0 0 0 0 0

840.96 416.76 108.04 5,167.56 Sat Fat(g) 0 0.15 6.68 0.33 0 2.48 0 12.53 0.13 0.07 6.42 0.33 0.17 29.29 Chol(mg) 0 0 44.1 0 0 221.98

Protein(g) 0 6.75 35.72 4.35 0 38.18 0 48.93 33.94 4.02 29.92 4.35 5.6 211.76 Mono Fat(g) 0 0.43 2.84 0.04 0 52.42

Carb(g) 0 77.41 136.71 109.32 0 73.18 0 63.2 132.97 41.42 28.8 109.32 22.82 795.16 Poly Fat(g) 0 1.56 0.29 0.29 0 56.15

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Mono Fat(g) 3.61 0 18.51 0.11 0 26.68 0.04 0.15 52.42 Omega-6(g) 0 0.91 0.21 0.22 0 6.01 0 10.64 0.36 0.12 33.19 0.22 0.46 52.34 Water(L) 0.24 0.92 0.54 0.49 0.24 0.21 0.24 0.57 0.25 0.15 0.01 0.49 0.64 4.97 Poly Fat(g) 7.15 0 12.11 0.4 0.13 33.32 0.29 0.61 56.15 Omega-3(g) 0 0.66 0.09 0.07 0 0.76 0 1.42 0.04 0.01 0.09 0.07 0.16 3.35 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 20.16 0 5.44 0 3.67 0 13.45 7.14 6.6 12.38 5.44 8.78 83.05 Thiamin(mg) 0 0.24 0.3 0.42 0 0.54 0 0.25 1.25 0.21 2.13 0.42 0.27 6.04 Chol(mg) 43.42 0 134.46 0 0 0 0 0 221.98 Sugar(g) 0 49.29 113.33 93.5 0 8.92 0 35.56 5.4 12.96 3.77 93.5 15.53 431.75 Ribo(mg) 0 0.22 1.46 0.42 0 0.46 0 0.75 0.68 0.21 0.51 0.42 0.18 5.31

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Niacin(mg) 0 3.89 0.77 1.14 0 20.02 0 15.44 7.72 2.97 12 1.14 2.45 67.54 Vit C(mg) 0 592.7 5.15 19.33 0 2.67 0 60.51 0 39.2 2.02 19.33 48.62 789.52 Alpha-T(mg) 0 2.92 0 1.15 0 1.3 0 17.33 0 77.74 Vit B6(mg) 0 0.47 0.33 0.52 0 0.54 0 1.3 0.27 0.57 1.94 0.52 0.47 6.93 Vit D (ug)(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Calcium(mg) 7.11 161.28 1242.15 60.4 7.11 190.38 7.11 194.22 42 2,288.78 Vit B12(g) 0 0 3.82 0 0 3.51 0 3.74 0 0 0 0 0 11.06 Vit A (RAE)(g) 0 10.08 0 18.12 0 46.76 0 179.28 0 1922 4.32 18.12 465.92 2,664.6 Iron(mg) 0 4.13 0.51 2.17 0 6.11 0 12.62 3.02 41.79 Fol (DFE)(g) 0 241.92 73.5 12.08 0 203.74 0 74.7 554.4 12 326.88 12.08 249.84 1,761.14 Vit A (IU)(IU) 0 120.96 441 398.64 0 262.52 0 7310.76 0 38436 72 398.64 16959.47 64,399.99 Magn(mg) 2.37 131.04 117.6 42.28 2.37 63.46 2.37 164.34 126 1,283.63

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Item Name Water, Tap Strawberries Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Grapes, Red or Green Water, Tap Sandwich, Tuna Salad with Lettuce Water, Tap Sauce, Spaghetti Pasta, with Beef or Meat, not Lamb or Mutton Pasta, Spaghetti, Protein Fortified, Cooked Potatoes, Sweet, Baked, Peeled Seeds, Sunflower Kernels, Dried Grapes, Red or Green Salad, Lettuce with Tomatoes and Carrots, No Dressing Alpha-T(mg) 1.42 50.64 1.15 1.82 77.74 Potas(mg) 2.37 1542.24 1587.6 1153.64 2.37 484.3 2.37 3204.63 176.4 950 928.8 1153.64 1377.51 12,565.87 Calcium(mg) 76 112.32 60.4 128.3 2,288.78 Zinc(mg) 0 1.41 6.03 0.42 0 1.84 0 10.83 2.1 0.64 7.2 0.42 1.15 32.04 Iron(mg) 1.38 7.56 2.17 2.09 41.79 Sodium(mg) 7.11 10.08 477.75 12.08 7.11 1566.46 7.11 3645.36 21 72 12.96 12.08 128.3 5,979.4 Magn(mg) 54 468 42.28 67.52 1,283.63

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

Intake Spreadsheet for Nov 04, 2012

Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Meal Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Dinner Dinner Dinner Snacks Snacks Quantity 3 cup(s) 8 fluid ounce(s) 2 cup(s) 2 item(s) 4.75 cup(s) diced 2 serving(s) 8 fluid ounce(s) 8 fluid ounce(s) 3 cup(s) 3 cup(s) 8 fluid ounce(s) 3 item(s) - 1 item is 1 medium apple (3 in. diameter) 0.5 cup(s) Carb(g) 136.71 0 1.85 73.18 54.51 33.95 0 0 132.97 124.25 0 75.4 14.4 647.23 Poly Fat(g) 0.29 0 0.54 7.15 0.36 36.87 Wt(g) 735 237 488 334 722 582.43 237 237 420 744 237 546 Kcal(kcal) 771.75 0 78.08 577.82 216.6 554.63 0 0 688.8 1049.04 0 283.92

Seeds, Sunflower Kernels, Dried Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon

Snacks Protein(g) 35.72 0 9.86 38.18 4.4 70.81 0 0 33.94 49.62 0 1.42 14.96 258.91 Mono Fat(g) 2.84 0 1.17 3.61 0.27 41.46

72 5,591.43 Fat(g) 10.36 0 2.78 14.36 1.08 14.34 0 0 0.88 38.69 0 0.93 37.05 120.48 Trans Fat(g) 0 0 0 0 0 0.04

420.48 4,641.12 Sat Fat(g) 6.68 0 0.78 2.48 0.12 2.76 0 0 0.13 11.42 0 0.15 3.21 27.74 Chol(mg) 44.1 0 0 43.42 0 446.99

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Mono Fat(g) 4.35 0 0 0.11 15.74 0 0.04 13.34 41.46 Omega-6(g) 0.21 0 0.49 6.01 0.36 3.6 0 0 0.36 6.62 0 0.23 16.6 34.48 Water(L) 0.54 0.24 0.47 0.21 0.66 0.37 0.24 0.24 0.25 0.52 0.24 0.47 0 4.44 Poly Fat(g) 3.94 0 0 0.4 7.25 0 0.28 16.66 36.87 Omega-3(g) 0.09 0 0.05 0.76 0 0.12 0 0 0.04 0.51 0 0.05 0.04 1.66 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat(g) 0.04 0 0 0 0 0 0 0 0.04 Diet Fiber(g) 0 0 0 3.67 2.89 6.8 0 0 7.14 11.16 0 13.1 6.19 50.96 Thiamin(mg) 0.3 0 0.02 0.54 0.24 0.46 0 0 1.25 1.09 0 0.09 1.07 5.05 Chol(mg) 188.35 0 0 0 171.12 0 0 0 446.99 Sugar(g) 113.33 0 1.42 8.92 44.76 8.31 0 0 5.4 21.95 0 56.73 1.89 262.69 Ribo(mg) 1.46 0 0.14 0.46 0.15 0.6 0 0 0.68 0.85 0 0.14 0.26 4.73

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Niacin(mg) 0.77 0 6.7 20.02 1.29 27.67 0 0 7.72 13.86 0 0.5 6 84.52 Vit C(mg) 5.15 0 0 2.67 58.48 77.48 0 0 0 31.99 0 25.12 1.01 201.89 Alpha-T(mg) 0 0 0.1 1.3 0.36 2.67 0 0 0 37.73 Vit B6(mg) 0.33 0 0.05 0.54 0.32 2.1 0 0 0.27 0.84 0 0.23 0.97 5.65 Vit D (ug)(g) 0 0 0 0 0 0.29 0 0 0 0 0 0 0 0.29 Calcium(mg) 1242.15 7.11 19.52 190.38 50.54 132.72 7.11 7.11 42 2,062.51 Vit B12(g) 3.82 0 0.49 3.51 0 0.45 0 0 0 2.31 0 0 0 10.57 Vit A (RAE)(g) 0 0 0 46.76 202.16 0 0 0 0 178.56 0 16.38 2.16 446.02 Iron(mg) 0.51 0 1.02 6.11 1.73 3.22 0 0 3.02 30.55 Fol (DFE)(g) 73.5 0 9.76 203.74 21.66 145.28 0 0 554.4 416.64 0 16.38 163.44 1,604.8 Vit A (IU)(IU) 441 0 0 262.52 4108.18 19473.36 0 0 0 2525.02 0 294.84 36 27,140.92 Magn(mg) 117.6 2.37 4.88 63.46 72.2 102.08 2.37 2.37 126 898.36

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Water, Tap Soup, Chicken Broth, Condensed, Prepared with Water Sandwich, Tuna Salad with Lettuce Watermelon Baked Rosemary Chicken with Broccoli & Carrots Water, Tap Water, Tap Pasta, Spaghetti, Protein Fortified, Cooked Spaghetti, with Meat Sauce Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Alpha-T(mg) 6.99 0 0.98 25.32 37.73 Potas(mg) 1587.6 2.37 419.68 484.3 808.64 1622.45 2.37 2.37 176.4 1547.52 2.37 584.22 464.4 7,704.69 Calcium(mg) 267.84 7.11 32.76 56.16 2,062.51 Zinc(mg) 6.03 0 0.49 1.84 0.72 2.65 0 0 2.1 7.89 0 0.22 3.6 25.53 Iron(mg) 10.49 0 0.65 3.78 30.55 Sodium(mg) 477.75 7.11 1493.28 1566.46 7.22 2396.78 7.11 7.11 21 2723.04 7.11 5.46 6.48 8,725.91 Magn(mg) 141.36 2.37 27.3 234 898.36

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

Intake Spreadsheet for Nov 05, 2012

Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Meal Breakfast Breakfast Lunch Lunch Quantity 3 item(s) - 2 5/8 in. diameter, sphere 1 cup(s) 2 ounce(s) 28 item(s) - 2 in. to 3 1/2 in. strips (1 package, 9 oz, is 198 grams) 8 fluid ounce(s) 2 item(s) 8 fluid ounce(s) 3 cup(s) 8 fluid ounce(s) 8 fluid ounce(s) 3 item(s) - 1 item is 1 medium apple (3 in. diameter) 1 cup(s) Carb(g) 46.18 45.57 0 47.04 0 57.85 0 124.25 0 0 75.4 28.8 425.09 Poly Fat(g) 0.1 0.1 0.17 5.93 0 69.86 Wt(g) 393 245 55.81 140 Kcal(kcal) 184.71 257.25 65.77 373.8

Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium

Lunch Lunch Dinner Dinner Snacks Snacks Snacks

237 357.04 237 744 237 237 546

0 829.96 0 1049.04 0 0 283.92

Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap

Snacks Protein(g) 3.69 11.91 14.48 5.45 0 48.23 0 49.62 0 0 1.42 29.92 164.72 Mono Fat(g) 0.09 0.95 0.05 8.41 0 62.9

144 3,572.85 Fat(g) 0.47 3.45 0.45 19.1 0 44.45 0 38.69 0 0 0.93 74.1 181.64 Trans Fat(g) 0 0 0 0 0 0.13

840.96 3,885.42 Sat Fat(g) 0.06 2.23 0.05 3.86 0 7.21 0 11.42 0 0 0.15 6.42 31.4 Chol(mg) 0 14.7 29.63 0 0 321.31

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Mono Fat(g) 10.94 0 15.74 0 0 0.04 26.68 62.9 Omega-6(g) 0.07 0.07 0 5.44 0 19.76 0 6.62 0 0 0.23 33.19 65.4 Water(L) 0.34 0.18 0.05 0.07 0.24 0.2 0.24 0.52 0.24 0.24 0.47 0.01 2.79 Niacin(mg) 1.11 0.26 1.65 2.69 56.64 Poly Fat(g) 22.72 0 7.25 0 0 0.28 33.32 69.86 Omega-3(g) 0.03 0.03 0 0.48 0 2.45 0 0.51 0 0 0.05 0.09 3.63 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.24 0.11 0.31 0.74 5.35 Trans Fat(g) 0.13 0 0 0 0 0 0 0.13 Diet Fiber(g) 9.43 0 0 5.88 0 3.22 0 11.16 0 0 13.1 12.38 55.18 Thiamin(mg) 0.34 0.1 0.02 0.17 0 0.54 0 1.09 0 0 0.09 2.13 4.48 Vit B12(g) 0 1.27 0.69 0 9.05 Chol(mg) 105.86 0 171.12 0 0 0 0 321.31 Sugar(g) 36.75 37.78 0 2.1 0 8.96 0 21.95 0 0 56.73 3.77 168.03 Ribo(mg) 0.16 0.49 0.03 0.08 0 0.55 0 0.85 0 0 0.14 0.51 2.8 Fol (DFE)(g) 117.9 24.5 5.66 32.2 1,139.35

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Item Name Orange Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces) Fish Fillets, Baked Niacin(mg) 0 24.58 0 13.86 0 0 0.5 12 56.64 Vit C(mg) 209.08 1.72 1.99 42.42 0 2.13 0 31.99 0 0 25.12 2.02 316.46 Alpha-T(mg) 0.71 0 0.52 0.18 0 3.53 0 6.99 0 0 0.98 50.64 63.56 Potas(mg) 711.33 529.2 325.96 6,363.54 Vit B6(mg) 0 0.95 0 0.84 0 0 0.23 1.94 5.35 Vit D (ug)(g) 0 0 0.73 0 0 7.01 0 0 0 0 0 0 7.74 Calcium(mg) 157.2 414.05 5.66 32.2 7.11 194.19 7.11 267.84 7.11 7.11 32.76 112.32 1,244.66 Zinc(mg) 0.28 2.01 0.32 20.88 Vit B12(g) 0 4.78 0 2.31 0 0 0 0 9.05 Vit A (RAE)(g) 43.23 0 0 0 0 0 0 178.56 0 0 16.38 4.32 242.49 Iron(mg) 0.39 0.17 0.21 2.1 0 6.46 0 10.49 0 0 0.65 7.56 28.04 Sodium(mg) 0 159.25 57.43 4,593.22 Fol (DFE)(g) 0 199.19 0 416.64 0 0 16.38 326.88 1,139.35 Vit A (IU)(IU) 884.25 147 19.65 0 0 558.18 0 2525.02 0 0 294.84 72 4,500.95 Magn(mg) 39.3 39.2 19.41 61.6 2.37 71.24 2.37 141.36 2.37 2.37 27.3 468 876.89

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average Item Name Potatoes, French Fries, Deep Fried, Prepared from Raw Water, Tap Sandwich, Tuna Salad Water, Tap Spaghetti, with Meat Sauce Water, Tap Water, Tap Apple, Medium Seeds, Sunflower Kernels, Dried Potas(mg) 1134 2.37 593.02 2.37 1547.52 2.37 2.37 584.22 928.8 6,363.54 Zinc(mg) 0.78 0 2.18 0 7.89 0 0 0.22 7.2 20.88 Sodium(mg) 16.8 7.11 1589.84 7.11 2723.04 7.11 7.11 5.46 12.96 4,593.22

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Nov 20, 2012 Squire Ellis, [email protected] Profile: Squire Ellis, 3 Day Average

Energy Balance for Nov 03, 2012, Nov 04, 2012, Nov 05, 2012
Date Nov 03, 2012 Nov 04, 2012 Nov 05, 2012 Total: kCal Consumed 5169 4642 3886 13697 kCal Burned 2095 2095 2095 6285 Net kCal 3074 2547 1791 7412

Daily Caloric Summary Recommended: Average Intake: Average Expenditure: Average Net Gain/Loss:

kCal 5629 4566 2095 2471

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