Nutrition - Calorie and Macronutrient - Essay Example

Maryrose Roque Order # 167781 DIET ANALYSIS PROJECT HSC 4210 Answer the following questions based on your diet analysis Part Calorie and Macronutrient Questions 1. What are your estimated calorie needs, according to the computer program? (2 pts.) 2,200 2. What is your average (3 days) calorie intake according to the computer printout? (2 pts.) 1,265.88 3. Compare your average caloric intake to your estimated calorie needs, will the difference or similarity have any effect in helping you achieve or maintain a healthy body weight? (2 pts.) The difference will have an effect in helping me maintain a healthy bodyweight because the estimated calorie needs is very much above my Basal Metabolic Rate (BMR) which is 1,302.70 calories which was calculated from my weight (110 lbs), height (5 feet 2 inches) and age (26 years old). Unless I have a lot of physical activities in a day, I would end up gaining more weight because of the unused calories. 4. Average Daily Intake (28 pts.) Carbohydrate: 174.043 g/day x 4 calories/g = 696.172 calories/day Protein: 48.95 g/day x 4 calories/g = 195.8 calories/day Fat: 44.07g/day x 9 calories/g = 396.63 calories/day If you consumed an alcoholic beverage, include the calories here Alcohol ________________calories/day Total kcal/day (add up all of the above calories) 267.063 calories/day Percentage of kcal from macronutrients: Carbohydrate calories  total calories x 100 = 65.17 % of total calories Protein calories  total calories x 100 = 18.33 % of total calories Fat calories  total calories x 100 = 16.50 % of total calories 5. Discuss how your average daily intake of carbohydrate, protein, and fat compare to the Acceptable Macronutrient Distribution Ranges (AMDR). (4 pts) The Acceptable Macronutrient Distribution Range (AMDR) of carbohydrate 45 to 65%. The percentage of calories taken from my intake of carbohydrates is higher than the upper limit of this range. For protein, the AMDR is 10 to 35% and the percent calories derived from my protein intake is found between the two limits. The AMDR for fat is 30 to 35% and the percent calories from my fat intake is again in between the two limits. 6. Intake versus recommendations (information from the fat breakdown printout). (3 pts) Intake Saturated fat 53.36% Monounsaturated fat 61.17% Polyunsaturated fat 40.73% Part 2: Micronutrient Questions (20 pts) The answers to these questions should be provided in a minimum of 1 page typed (double spaced). Using the Intake vs. Goal 3-day average printout, evaluate your micronutrient (i.e., vitamins and minerals) intake. Are there any micronutrients that were below 100% of the DRI? If so, list these foods and discuss what foods you could add to your diet in order to increase intake of this nutrient(s). Are there any nutrients that are above 150%? If so, list these nutrients and determine the food that may be the highest contributor of this nutrient(s). Also list the portion size of this food(s). Are there any nutrients from your diet that are above the recommended Tolerable Upper Limit (UL) – see front cover of the text for the table listing UL for various nutrients (please note that not all nutrients have an UL. Do you take a multivitamin? If so, after analyzing your diet, do you think you need to continue taking a multivitamin? If you do not take a multivitamin, do you think you need to take a multivitamin or do you think you can meet your needs by the foods you consume? According to the nutrition analysis that I have printed out, my intake of the following nutrients is 100% below the DRI: fiber (15.77%), calcium (41.76%), iron (81.3%), phosphorus (85.5%), ash (5.51%), vitamin A (74.87%), vitamin C (49.27%) and cholesterol (48.03%). Fiber is usually found in oats, seeds, beans, barley, peas, lentils, apples, citrus fruit, carrots, plums, and squash. Adding 3 apples, 2 potatoes with skin, 2 cups of lentil soup or 1 cup of bran in my diet would increase my intake of fiber. In order to address my calcium deficiency, I can add 2 cups of skim milk and 227 grams of yogurt in my daily diet. I should also add 10 cups of vegetables and two oranges a day in order to have more iron and vitamin C in my diet. With these additions to my diet, my lack of Vitamin A and cholesterol would also be addressed. The following nutrients, on the other hand, are above the 150% DRI: sodium (215.38%), thiamin (329.40%) and riboflavin (234.24%). Among these three, the quantity of sodium that I have consumed is the most alarming. For all three days, my consumption of sodium has gone over the tolerable upper limit of 2.3 grams per day. This excess can be a future cause of high blood pressure and kidney problems. During the three days, the high amount of sodium in my diet was caused by the four slices of pizza, two cups of beef broth, 2 cups of corn with salt and 2 cups of commercially-prepared mushroom soup. In order to lessen my intake of sodium, I should lessen my intake of commercially prepared soups in a day. If need be, only a cup of these soups should be taken in in a day. Also I should make sure that I would consume no more than two slices of pizza in a day. Also, making sure that I do not eat all three foods in one day would also be helpful. As for the high intake of riboflavin and thiamin, it should be addressed by lessening my consumption of butter in a day. It should not be more than 0.03 grams in one day. With my current line of work, finding time to have a meal or to prepare one is quite difficult. For this reason, my eating habits are quite erratic. Because of this, finding the nutrients that I need from different sources of foods is not possible. Multivitamins and other supplements should be an integral part of my daily life. Part 3: Essay Questions The answers to the essay questions should be provided in a minimum of 2 pages typed (double spaced). 1. Rate your diet intake. Do you think your diet intake is: (10 pts.) Explain your choice and provide support for the rating you have chosen. a. Generally good, requires few if any changes b. Needs some improvement c. Needs lots of improvement 2. How does your diet compare to the nutritious diet characteristics that were discussed in chapter 1? What if any changes would you make in order to incorporate at least 2 of these characteristics into your own diet or are these characteristics already a part of your diet intake, please explain. Also discuss some of the reasons for your food choices (i.e., based on convenience, habit, health, etc.). (10 pts.) 3. Do you think this 3-day dietary record can be used to make accurate assumptions about your overall, long-term nutritional and health status? Why or why not? (5 pts.) Completing this requirement has been a very enlightening experience for me. It gave me the opportunity to pause and criticize my daily eating habits. I was made aware that I lack a lot of nutrients and have too much salt in my diet. For this reason, even if I have squeezed in some time for a regular work out, it has been very difficult for me to get my ideal figure. The high amount of carbohydrates and sodium that I consume in a day can be a cause of my failure. For this reason, I do believe that my diet needs a lot of improvement. Like most people, my eating habits are dictated by my daily grind. Always on the go, it is very difficult to prepare a decent meal or to wait for one to be served in a restaurant. As it is, I barely have enough time to enjoy my meal. So, I always settle for convenient, commercially-prepared soups and fast food viands. Still conscious of my nutrition, I do my best to choose meals that have a high nutritional value. Unfortunately, I oversaw the fact that these commercially prepared foods have a lot of sodium. And, I was quite shocked to see that I have gone past the upper tolerable limit. Very far from the ideal diet, mine lacks balance and regularity. Because of my erratic work schedule, my daily consumption of nutrients is never consistent. One day, I may have too much of calcium. And, the next day, I would barely have it in my diet. Also, there are days when I can enjoy a well-prepared and balanced meal. And, there are days when I have to stick with fast food joints and sodium-rich, commercially prepared foods that I have conveniently stashed in my workplace. Because of the constrictions in my schedule, I cannot make a lot of big changes in my daily diet. First, the addition of multivitamins and other supplements is very important. Since my schedule is very irregular, I may not be able to take in all the nutrients that I need in a day. Changing my emergency stash would also be very helpful. Perhaps it would be better if I stack some crackers, milk, yogurt, fruits and nuts instead of canned foods. Eating more salads with my burger would also be a good change. These additions would increase the amount of calcium, iron and vitamins that I take in. Although this 3-day record has given me a lot of realizations, it may not be accurate enough to give me my daily calorie needs. I used the second option in analyzing my calorie needs. And, it may be inaccurate because the range of the ages given for my analysis was very broad. It was from 19 to 30 years old. Changes in a person’s activity and diet, as well as a person’s built, can greatly affect his or her basal metabolic rate (BMR). And, also, since it lowers with age, the difference between a nineteen-year-old’s BMR and a thirty-year-old’s BMR is quite big. For this reason, it might not be the best way of determining a person’s calorie needs. Food, Beverage and Activity Diary Name: Maryrose Roque, 26 y/o, 5’2”, 110 lbs. Date and Day of the Week: April 26, 2007 (Thursday) Time Amount Food or Drink and Description Activity (type/minutes) 13:00 2 cups Cambell’s Cream of Mushroom 2 slices White bread 1 oz. Lemon Lime Soda 15:00 ½ L Water Weight trainng (60 minutes) 16:30 2 cups Sweet corn with salt 19:00 2 cups Beef Broth 5 tablespoons Grounded Beef and Potatos ½ cup Rice ¼ L Water 1 cup Melon 21:00 4 slices Four cheese pizza 3 glasses Water Today’s I ate or drank (circle): more then usual less than usual as usual Food, Beverage and Activity Diary Name: Maryrose Roque, 26 y/o, 5’2”, 110 lbs. Date and Day of the Week: April 27, 2007 (Friday) Time Amount Food or Drink and Description Activity (type/minutes) 06:00 1 Fried Egg ¼ cup Rice ¼ L Water 10:00 2 slices White bread ¼ L Water 11:30 ½ cup Okra 2 cups Beef Broth ¼ L Water 13:00 Scuba diving lessons (120 minutes) 15:00 1 cup Chicken with Dumplings 500mL Iced Tea 19:00 1 Wendy’s Chesseburger 1/2 Biggie Fries 1/2 Biggie Iced Tea 21:00 ¼ L Water Today’s I ate or drank (circle): more then usual less than usual as usual Food, Beverage and Activity Diary Name: Maryrose Roque, 26 y/o, 5’2”, 110 lbs. Date and Day of the Week: April 28, 2007 (Saturday) Time Amount Food or Drink and Description Activity (type/minutes) 09:00 ½ cup Spaghetti ¼ L Water 11:00 ¼ L Water Weight training 13:00 1 cup Spaghetti ¼ L Water 18:00 3 cups Beef noodles 2 Doughnuts (1 glazed, 1 with cream cheese) ¼ L Water Today’s I ate or drank (circle): more then usual less than usual as usual Day 1: April 26, 2007 (Thursday) Personal Diet List Food Item Number of Servings Serving Size Total grams WATER-MUNICIPAL 1 1 L 2885.51 grams MELONS-CANTALOUPE-RAW 1 1 CUP CUBED PIECES 160 grams WILD RICE-COOKED 0.5 1 c 82 grams POTATOES-HASHED BROWN -FRZ-PLAIN-PREPARED 1 1 tbsp 9.75 grams BEEF-GROUND-LEAN-COOKED -BAKED-WELL DONE 1 1 oz 28.35 grams SOUP-BEEF BROTH-CUBED -PREP W/WATER 2 1 CUP (8 FL OZ) 482.6 grams ENTREES-PIZZA WITH CHEESE 4 1 SLICE 252 grams CORN-SWEET-WHITE-CKD -BOILED-DRAINED-W/SALT 2 1 c 328 grams CARBONATED BEVERAGE-LEMON -LIME SODA 16 1 oz 453.6 grams BREAD-WHITE-COMMERCIALLY PREPARED (INCLUDES SOFT BREAD CRUMBS) 2 1 SLICE 50 grams SOUP-CREAM OF MUSHROOM -CND-PREP W/EQ VOL WATER -COMMERCIAL 2 1 CUP (8 FL OZ) 488 grams Analysis Results Nutrient Total Rec. %Rec Calories 1747.12 2200 79.41% Pro (g) 65.89 48 137.27% Fat (g) 44.52 73.33 60.71% Carb (g) 289.79 -- Fiber (g) 5.09 30 16.97% Cal (mg) 716.01 1000 71.60% Iron (mg) 9.38 10 93.8% Na (mg) 6999.5 2400 291.65% Pot (mg) 2258.74 -- Phos (mg) 1105.6 700 157.94% Ash (g) 26.16 330 7.93% vitA (IU) 6692.87 4000 167.32% vitC (mg) 95.46 75 127.28% Thia (mg) 1.92 1.1 174.55% Ribo (mg) 1.44 1.1 130.91% Nia (mg) 22.85 14 163.21% H2O % 72.99 Female 19-30 -- satF (g) 14.83 24.44 60.68% monoF (g) 12.36 24.44 50.57% polyF (g) 13.24 24.44 54.17% Chol (mg) 71.25 300 23.75% Replace up to half the fat and calories from oils, butter, margarine and cheeses with Z TRIM FAT REPLACEMENT GEL and preserve your recipes taste while reducing fat and calories Click here to learn how to make your food healthier Display individual nutrients for selections Food 1 WATER-MUNICIPAL 1::1 L::2885.51 grams Food 2 MELONS-CANTALOUPE-RAW 1::1 CUP CUBED PIECES ::160 grams Food 3 WILD RICE-COOKED 0.5::1 c::82 grams Food 4 POTATOES-HASHED BROWN -FRZ-PLAIN-PREPARED 1::1 tbsp::9.75 grams Food 5 BEEF-GROUND-LEAN-COOKED -BAKED-WELL DONE 1::1 oz::28.35 grams Food 6 SOUP-BEEF BROTH-CUBED -PREP W/WATER 2::1 CUP (8 FL OZ) ::482.6 grams Food 7 ENTREES-PIZZA WITH CHEESE 4::1 SLICE ::252 grams Food 8 CORN-SWEET-WHITE-CKD -BOILED-DRAINED-W/SALT 2::1 c::328 grams Food 9 CARBONATED BEVERAGE-LEMON -LIME SODA 16::1 oz::453.6 grams Food 10 BREAD-WHITE-COMMERCIALLY PREPARED (INCLUDES SOFT BREAD CRUMBS) 2::1 SLICE ::50 grams Food 11 SOUP-CREAM OF MUSHROOM -CND-PREP W/EQ VOL WATER -COMMERCIAL 2::1 CUP (8 FL OZ) ::488 grams Nutrients Food 1 Food 2 Food 3 Food 4 Food 5 Food 6 Food 7 Food 8 Food 9 Food 10 Food 11 Calories 0 56 82.82 21.26 82.78 14.48 561.96 354.24 181.44 133.5 258.64 Protein grams 0 1.44 3.28 0.31 8.39 1.93 30.74 10.82 0 4.1 4.88 Fat grams 0 0.48 0.25 1.12 5.22 0.48 12.85 4.26 0 1.8 18.06 Carbohydrates grams 0 13.44 17.47 2.74 0 1.45 81.9 82.33 47.17 24.75 18.54 Sodium mg 86.57 14.4 2.46 3.32 20.13 2316.48 1343.16 829.84 49.9 269 2064.24 Vitamin A IU 0 5158.4 0 0 0 4.83 1529.64 0 0 0 0 Vitamin C mg 0 67.52 0 0.61 0 0 5.04 20.34 0 0 1.95 Saturated Fat grams 0 N/A 0.04 0.44 2.04 0.19 6.17 0.66 0 0.41 4.88 Cholesterol mg 0 0 0 N/A 28.07 0 37.8 0 0 0.5 4.88 Water % 99.9 89.8 73.9 56.1 51.3 98 47.8 69.6 89.5 36.7 90.3 Total Dietary Fiber grams 0 1.28 1.48 0.2 0 0 N/A N/A 0 1.15 0.98 Ash grams 2.89 1.12 0.33 0.11 0.31 5.79 6.05 2.3 0.45 0.95 5.86 Calcium mg 57.71 17.6 2.46 1.46 3.40 4.83 466.2 6.56 9.07 54 92.72 Phosphorus mg 0 27.2 67.24 7.02 46.49 24.13 451.08 337.84 0 47 97.6 Iron mg 0 0.32 0.49 0.15 0.77 0.48 2.27 1.97 0.45 1.5 0.98 Potassium mg 0 494.4 82.82 42.51 81.08 38.61 438.48 816.72 4.54 59.5 200.08 Thiamin mg 0 0.06 0.04 0.01 0.02 0.02 0.73 0.71 0 0.24 0.09 Riboflavin mg 0 0.03 0.07 0.00 0.07 0.02 0.66 0.24 0 0.17 0.18 Niacin mg 0 0.91 1.06 0.24 1.55 0.34 9.93 5.28 0.09 1.99 1.46 Monounsaturated Fat grams 0 N/A 0.04 0.50 2.28 0.14 3.96 1.21 0 0.81 3.42 Polyunsaturated Fat grams 0 N/A 0.17 0.13 0.19 0 1.97 1.97 0 0.37 8.44 Day 2: April 27, 2007 (Friday) Personal Diet List Food Item Number of Servings Serving Size Total grams EGGS-CHICKEN-WHOLE-CKD -FRIED 1 1 LRG EGG 46 grams OKRA-CKD-BOILED-DRAINED -WO/SALT 0.5 1 CUP SLICES 80 grams WENDYS FRENCH FRIES. BIGGIE 0.75 1 oz 21.2625 grams DRINK MIX-CRYSTAL LIGHT; ICED TEA; PREPARED 1 1 L 1014.44 grams WENDYS JUNIOR CHEESEBURGER 1 1 CHEESEBURGER 130 grams SOUP-CHICKEN W/DUMPLINGS -CANNED-CONDENSED-COMMER 1 1 CUP (8 FL OZ) 246 grams WILD RICE-COOKED 0.25 1 oz 7.0875 grams BUTTER-W/SALT 0.005 1 oz 0.14175 grams WATER-MUNICIPAL 1 1 L 2885.51 grams SOUP-BEEF BROTH-CUBED -PREP W/WATER 2 1 CUP (8 FL OZ) 482.6 grams BREAD-WHITE-COMMERCIALLY PREPARED (INCLUDES SOFT BREAD CRUMBS) 2 1 SLICE 50 grams Replace up to half the fat and calories from oils, butter, margarine and cheeses with Z TRIM FAT REPLACEMENT GEL and preserve your recipes taste while reducing fat and calories Click here to learn how to make your food healthier Analysis Results Nutrient Total Rec. %Rec Calories 871.68 2200 39.62% Pro (g) 43.11 48 89.81% Fat (g) 36.62 73.33 49.94% Carb (g) 88.04 -- Fiber (g) 6.08 30 20.27% Cal (mg) 396.34 1000 39.63% Iron (mg) 7.81 10 78.1% Na (mg) 5418.58 2400 225.77% Pot (mg) 721.24 -- Phos (mg) 334.01 700 47.72% Ash (g) 16.45 330 4.98% vitA (IU) 2202.96 4000 55.07% vitC (mg) 15.4 75 20.53% Thia (mg) 7.52 1.1 683.64% Ribo (mg) 5.45 1.1 495.45% Nia (mg) 12.35 14 88.21% H2O % 51.25 Female 19-30 -- satF (g) 12.19 24.44 49.88% monoF (g) 8.82 24.44 36.09% polyF (g) 4.31 24.44 17.64% Chol (mg) 323.87 300 107.96% Replace up to half the fat and calories from oils, butter, margarine and cheeses with Z TRIM FAT REPLACEMENT GEL and preserve your recipes taste while reducing fat and calories Click here to learn how to make your food healthier Nutrient Total Rec. %Rec Calories 871.68 2200 39.62% Pro (g) 43.11 48 89.81% Fat (g) 36.62 73.33 49.94% Carb (g) 88.04 -- Fiber (g) 6.08 30 20.27% Fiber (g) 6.08 30 20.27% Cal (mg) 396.34 1000 39.63% Cal (mg) 396.34 1000 39.63% Iron (mg) 7.81 10 78.1% Iron (mg) 7.81 10 78.1% Na (mg) 5418.58 2400 225.77% Pot (mg) 721.24 -- Pot (mg) 721.24 -- Phos (mg) 334.01 700 47.72% Phos (mg) 334.01 700 47.72% Ash (g) 16.45 330 4.98% Ash (g) 16.45 330 4.98% vitA (IU) 2202.96 4000 55.07% vitC (mg) 15.4 75 20.53% Thia (mg) 7.52 1.1 683.64% Thia (mg) 7.52 1.1 683.64% Ribo (mg) 5.45 1.1 495.45% Ribo (mg) 5.45 1.1 495.45% Nia (mg) 12.35 14 88.21% Nia (mg) 12.35 14 88.21% H2O % 51.25 Female 19-30 -- H2O % 51.25 Female 19-30 -- satF (g) 12.19 24.44 49.88% monoF (g) 8.82 24.44 36.09% monoF (g) 8.82 24.44 36.09% polyF (g) 4.31 24.44 17.64% polyF (g) 4.31 24.44 17.64% Chol (mg) 323.87 300 107.96% Replace up to half the fat and calories from oils, butter, margarine and cheeses with Z TRIM FAT REPLACEMENT GEL and preserve your recipes taste while reducing fat and calories Click here to learn how to make your food healthier Food 1 EGGS-CHICKEN-WHOLE-CKD -FRIED 1::1 LRG EGG ::46 grams Food 2 OKRA-CKD-BOILED-DRAINED -WO/SALT 0.5::1 CUP SLICES ::80 grams Food 3 WENDYS FRENCH FRIES. BIGGIE 0.75::1 oz::21.2625 grams Food 4 DRINK MIX-CRYSTAL LIGHT; ICED TEA; PREPARED 1::1 L::1014.44 grams Food 5 WENDYS JUNIOR CHEESEBURGER 1::1 CHEESEBURGER ::130 grams Food 6 SOUP-CHICKEN W/DUMPLINGS -CANNED-CONDENSED-COMMER 1::1 CUP (8 FL OZ) ::246 grams Food 7 WILD RICE-COOKED 0.25::1 oz::7.0875 grams Food 8 BUTTER-W/SALT 0.005::1 oz::0.14175 grams Food 9 WATER-MUNICIPAL 1::1 L::2885.51 grams Food 10 SOUP-BEEF BROTH-CUBED -PREP W/WATER 2::1 CUP (8 FL OZ) ::482.6 grams Food 11 BREAD-WHITE-COMMERCIALLY PREPARED (INCLUDES SOFT BREAD CRUMBS) 2::1 SLICE ::50 grams Nutrients Food 1 Food 2 Food 3 Food 4 Food 5 Food 6 Food 7 Food 8 Food 9 Food 10 Food 11 Water % 68.6 89.9 -1 -1 -1 83.8 73.9 15.9 99.9 98 36.7 Calories 91.54 25.6 62.94 21.30 319.8 194.34 7.16 1.02 0 14.48 133.5 Protein grams 6.21 1.52 0.85 0 16.9 11.32 0.28 0.00 0 1.93 4.1 Fat grams 6.9 0.16 3.08 0 13 11.07 0.02 0.11 0 0.48 1.8 Carbohydrates grams 0.64 5.76 8.08 0 33.8 12.05 1.51 0.00 0 1.45 24.75 Total Dietary Fiber grams 0 2 0.85 0 1.95 N/A 0.13 0 0 0 1.15 Ash grams 0.74 0.64 N/A N/A N/A 5.41 0.03 0.00 2.89 5.79 0.95 Calcium mg 25.3 50.4 4.04 0 170.3 29.52 0.21 0.03 57.71 4.83 54 Phosphorus mg 89.24 44.8 N/A 0 N/A 123 5.81 0.03 0 24.13 47 Iron mg 0.74 0.4 0.17 0 3.25 1.23 0.04 0.00 0 0.48 1.5 Sodium mg 162.38 4 19.99 0 829.4 1729.38 0.21 1.17 86.57 2316.48 269 Potassium mg 60.72 257.6 N/A 63.91 N/A 233.7 7.16 0.04 0 38.61 59.5 Vitamin A IU 394.22 460 0 0 299 1040.58 0 4.33 0 4.83 0 Thiamin mg 0.03 0.11 N/A N/A N/A 0.03 0.00 7.09 0 0.02 0.24 Riboflavin mg 0.24 0.04 N/A N/A N/A 0.15 0.01 4.82 0 0.02 0.17 Niacin mg 0.04 0.7 N/A N/A N/A 3.52 0.09 5.67 0 0.34 1.99 Vitamin C mg 0 13.04 1.19 0 1.17 0 0 0 0 0 0 Saturated Fat grams 1.92 0.04 0.43 0 6.5 2.63 0.00 0.07 0 0.19 0.41 Monounsaturated Fat grams 2.75 0.02 N/A N/A N/A 5.07 0.00 0.03 0 0.14 0.81 Polyunsaturated Fat grams 1.28 0.04 N/A N/A N/A 2.61 0.01 0.00 0 0 0.37 Cholesterol mg 211.14 0 0 0 45.5 66.42 0 0.31 0 0 0.5 Day 3: April 29, 2007 (Saturday) Analysis Results Nutrient Total Rec. %Rec Calories 1178.84 2200 53.58% Pro (g) 37.85 48 78.85% Fat (g) 51.08 73.33 69.66% Carb (g) 144.3 -- Na (mg) 3089.16 2400 128.72% vitA (IU) 88.73 4000 2.22% vitC (mg) 0 75 0% satF (g) 12.1 24.44 49.51% Chol (mg) 37.18 300 12.39% Replace up to half the fat and calories from oils, butter, margarine and cheeses with Z TRIM FAT REPLACEMENT GEL and preserve your recipes taste while reducing fat and calories Click here to learn how to make your food healthier Analysis Results Nutrient Total Rec. %Rec Calories 1178.84 2200 53.58% Pro (g) 37.85 48 78.85% Fat (g) 51.08 73.33 69.66% Carb (g) 144.3 -- Fiber (g) 3.02 30 10.07% Cal (mg) 140.44 1000 14.04% Iron (mg) 7.2 10 72% Na (mg) 3089.16 2400 128.72% Pot (mg) 354.29 -- Phos (mg) 355.86 700 50.84% Ash (g) 11.96 330 3.62% Vita (IU) 88.73 4000 2.22% vitC (mg) 0 75 0% Thia (mg) 1.43 1.1 130% Ribo (mg) 0.84 1.1 76.36% Nia (mg) 11.02 14 78.71% H2O % 53.94 Female 19-30 -- satF (g) 12.1 24.44 49.51% monoF (g) 23.67 24.44 96.85% polyF (g) 12.31 24.44 50.37% Chol (mg) 37.18 300 12.39% Replace up to half the fat and calories from oils, butter, margarine and cheeses with Z TRIM FAT REPLACEMENT GEL and preserve your recipes taste while reducing fat and calories Click here to learn how to make your food healthier Food 1 WATER-MUNICIPAL 1::1 L::2885.51 grams Food 2 BEEF-BRISKET-WHOLE-ALL GRADES -SEP LEAN-CKD-BRAISED -1/2in. FAT 0.5::1 oz::14.175 grams Food 3 SOUP-BEEF BROTH-CUBED -PREP W/WATER 2::1 c::482.6 grams Food 4 NOODLES-CHINESE-CHOW MEIN 1::1 CUP ::45 grams Food 5 SPAGHETTI-PROTEIN-FORTIFIED -COOKED-ENRICHED(N X 6.25) 1.5::1 c::210 grams Food 6 DOUGHNUTS-YEAST-LEAVENED -WITH CREME FILLING 1::1 DOUGHNUT ::85 grams Food 7 DOUGHNUTS-YEAST-LEAVENED -GLAZED-ENR (INCLUDES HONEY BUNS) 1::1 MED DOUGHNUT ::60 grams Nutrients Food 1 Food 2 Food 3 Food 4 Food 5 Food 6 Food 7 Calories 0 34.16 14.48 237.15 344.4 306.85 241.8 Protein grams 0 4.17 1.93 3.78 18.69 5.44 3.84 Fat grams 0 1.81 0.48 13.86 0.42 20.83 13.68 Carbohydrates grams 0 0 1.45 25.88 64.89 25.5 26.58 Sodium mg 86.57 10.21 2316.48 197.55 10.5 262.65 205.2 Vitamin A IU 0 0 4.83 38.25 N/A 24.65 21 Vitamin C mg 0 0 0 0 0 0 0 Saturated Fat grams 0 0.65 0.19 1.97 0.06 5.74 3.49 Cholesterol mg 0 13.18 0 0 0 20.4 3.6 Water % 99.9 55.7 98 0.7 59.7 38.2 25.4 Total Dietary Fiber grams 0 0 0 1.76 N/A N/A 1.26 Ash grams 2.89 0.14 5.79 1.17 0.63 0.68 0.66 Calcium mg 57.71 0.85 4.83 9 21 21.25 25.8 Phosphorus mg 0 33.88 24.13 72.45 105 64.6 55.8 Iron mg 0 0.4 0.48 2.12 1.47 1.53 1.2 Potassium mg 0 40.68 38.61 54 88.2 68 64.8 Thiamin mg 0 0.01 0.02 0.26 0.63 0.29 0.22 Riboflavin mg 0 0.03 0.02 0.19 0.34 0.13 0.13 Niacin mg 0 0.53 0.34 2.68 3.86 1.90 1.71 Monounsaturated Fat grams 0 0.82 0.14 3.46 0.06 11.46 7.73 Polyunsaturated Fat grams 0 0.06 0 7.8 0.21 2.52 1.72     Day 1 Day 2 Day 3 Average Rec. Value 1 Calories 1747.12 871.68 1178.84 1265.88 2200 2 Calcium (mg) 716.01 396.34 140.44 417.597 1000 3 Sodium (mg) 6999.5 5418.58 3089.16 5169.08 2400 4 Potassium (mg) 2258.74 721.24 354.29 1111.42 2000 5 Phosphorus (mg) 1105.6 334.01 355.86 598.49 700 6 Vitamin A (IU) 6692.87 2202.96 88.73 2994.85 4000 7 Cholesterol (mg) 71.25 323.87 37.18 144.1 300     Day 1 Day 2 Day 3 Average Rec. Value 1 Carbohydrates (g) 289.79 88.04 144.3 174.043 100 2 Protein (g) 65.89 43.11 37.85 48.95 48 3 Fat (g) 44.52 36.62 51.08 44.0733 73.33 4 Fiber (g) 5.09 6.08 3.02 4.73 30 5 Iron (mg) 9.38 7.81 7.2 8.13 10 6 Ash (g) 26.16 16.45 11.96 18.19 330 7 Vitamin C (mg) 95.46 15.4 0 36.9533 75 8 Thiamin (mg) 1.92 7.52 1.43 3.62333 1.1 9 Riboflavin (mg) 1.44 5.45 0.84 2.57667 1.1 10 Niacin (mg) 22.85 12.35 11.02 15.4067 14 11 Saturated Fats (g) 14.83 12.19 12.1 13.04 24.44 12 Monosaturated Fats (g) 12.36 8.82 23.67 14.95 24.44 13 Polysaturated Fats (g) 13.24 4.31 12.31 9.95333 24.44 WORKS CITED NATS Nutrition Analysis Tools and System. Chris Hewes and James Painter, Ph.D., R.D. 1996. 28 April 2007 . Dietary Reference Intakes for Energy, Carbohydrate, Fiber Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. National Academy of Sciences, 2002. 29 April 2007 < http://connection.lww.com/Products/dudek/documents/Appendices/Appendix%204.pdf>. Minerals. Sparks Diet Resource Center. 29 April 2007 Read More