Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.

com Profile: Jaimisyn, 3 Day Average Profile Active Profile: Height: Weight: Age: BMI: Gender: Pregnancy: Activity Level: Smoker: Strict Vegetarian/Vegan: Jaimisyn 5 ft. 9 inches 120.0 lbs. 24 years 17.7 Female Not Pregnant Low Active No No

DRI Goals Nutrient DRI

Energy
Kilocalories Protein Carbohydrate Fat, Total 2122 kcal 43.54 g 236.0 - 341.0 g 46.0 - 81.0 g No recommendation Daily requirement based on grams per kilogram of body weight

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 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 12 g 1.1 g

Carbohydrates

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Nutrient Dietary Fiber, Total Sugar, Total DRI 25 g * No recommendation

Other
Water Alcohol 2.7 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 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg DRI Adequate Intake

Minerals
Calcium Iron Magnesium Potassium Zinc Sodium 1000 mg 18 mg 310 mg 4700 mg 8 mg 1500 mg DRI Adequate Intake DRI Adequate Intake DRI Adequate Intake

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

Macronutrient Ranges for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012

Macronutrient Ranges
1,000

Calories

750

500

250

0 Carbs Protein Recommended

Carbs Protein Fats Alcohol Recommended 45%-65% 955-1,379 kCal 10%-35% 212-743 kCal 20%-35% 424-743 kCal 0% 0 kCal

Fat Actual Intake

Yours 55% 17% 31% 0% 1,147 kCal 360 kCal 651 kCal 0 kCal

Alcohol

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

Fat Breakdown for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Source of Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Unspecified 0% 7% 0% 5% 11% 8% 25% 50% 75% 100%

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

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

Intake vs. Goals for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Nutrient DRI Intake 0% 25% 50% 75% 100%

Energy
Kilocalories Protein Carbohydrate Fat, Total 2122 kcal 43.54 g 2,083.17 kcal 90.09 g 98% 207%

236.0 - 341.0 286.73 g g 46.0 - 81.0 g 72.32 g

Fat
Saturated Fat Monounsaturated Fat Polyunsaturated Fat Trans Fatty Acid Cholesterol < 21 g * * * < 300 mg 12.33 g 26.03 g 17.67 g 0.07 g 160.2 mg 59%

53%

Essential Fatty Acids

Omega-6 Linoleic Omega-3 Linolenic 12 g 1.1 g 12.2 g 1.25 g 102% 114%

Carbohydrates
Dietary Fiber, Total Sugar, Total 25 g * 33.44 g 104 g 134%

Other
Water Alcohol 2.7 L * 3.15 L 0g 117%

Vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A (RAE) Vitamin A (IU) Alpha-Tocopherol 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 g 400 g 75 mg 15 g 700 g 2333 IU 15 mg 1.67 mg 2.7 mg 21.34 mg 2.9 mg 7.09 g 558.52 g 111.68 mg 9.37 g 967.52 g 16,340.42 IU 13.9 mg 93% 62% 138% 700% 152% 245% 152% 223% 295% 140% 149%

Minerals
Calcium Iron Magnesium Potassium 1000 mg 18 mg 310 mg 4700 mg 1,320.23 mg 21.03 mg 523.83 mg 3,803.55 mg 81% 132% 117% 169%

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average
Nutrient Zinc Sodium DRI 8 mg 1500 mg Intake 11.36 mg 2,088.12 mg 0% 25% 50% 75% 100% 142% 139%

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

MyPlate Analysis for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012 Grains Vegetables Fruits Dairy Protein Foods Empty Calories
Goal* 7.0 oz. eq. 3.0 cup eq. 2.0 cup eq. 3.0 cup eq. 6.0 oz. eq. 290.0

tips tips tips tips tips

Actual 3 oz. eq. 2.6 cup eq. 1.4 cup eq. 0 cup eq. 12.6 oz. eq. 226.4

% Goal 42.4% 88.2% 68.1% 0% 209.4% 78.1%

Your results are based on a 2122 calorie

pattern.

Make Half Your Grains Whole! Aim for at least 3.5 oz. eq. whole

grains.
Vary Your Veggies! Aim

for this much every week:

Dark Green Vegetables = 2.0 cups weekly Orange Vegetables = 1.5 cups weekly Dry Beans &Peas = 2.5 cups weekly Starchy Vegetables = 2.5 cups weekly Other Vegetables = 5.5 cups weekly
Oils: Aim for 6.0 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 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

Intake Spreadsheet for Nov 01, 2012

Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Meal Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Lunch Lunch Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Dinner Quantity 12 fluid ounce(s) 2 cup(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 1.5 cup(s) - cup 162.75 gram(s) 182 gram(s) 24 fluid ounce(s) 0.5 cup(s) Strips or slices 1 item(s) - 1 item is 1 single serve bag 24 fluid ounce(s) 2 item(s) Medium (4 1/8 in. long) 2 cup(s) 1 item(s) - Large egg 0.5 cup(s) - cup, cubes 0.5 cup(s) Slices 4 tablespoon(s) 0.5 cup(s) - 1 cup drained, rinsed 1 item(s) Medium whole (2 3/5 in. diameter) 597.09 gram(s) 8 fluid ounce(s) Carb(g) 0 46 26.95 6.34 2.83 25.13 0 5.84 240.07 Wt(g) 355.5 54 118 364.5 162.67 182 711 61 26 711 30 42.5 50 75 85 56 76 123 Kcal(kcal) 0 200 105.02 120.28 221.8 94.64 0 25.01 100 0 9.6 10 77.5 120 37.4 26.32 104.88 22.14

Superfood 5 Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots

Snacks Snacks Protein(g) 0 4 1.29 10.42 33.73 0.47 0 0.57 79.81

113.35 237 3,633.52 Fat(g) 0 1 0.39 5.87 7.48 0.31 0 0.15 70.25

536.35 0 1,810.95 Sat Fat(g) 0 0 0.13 0.75 1.66 0.05 0 0.02 15.63

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Protein(g) 2 0 0.55 1 6.29 1.5 1.43 0.54 5.35 1.08 9.58 0 79.81 Mono Fat(g) 0 0 0.04 1.43 1.96 0.01 0 0.01 0 0 0.01 0 2.04 7.35 0.03 0.13 0.37 0.04 16.3 0 29.71 Omega-6(g) 0 0 0.05 9.71 Carb(g) 18 0 2.2 1.5 0.56 6.4 8.47 4.9 17.38 4.78 62.78 0 240.07 Poly Fat(g) 0 0 0.09 3.68 3.31 0.09 0 0.07 0 0 0.02 0 0.71 1.36 0.05 0.11 0.73 0.1 5.19 0 15.52 Omega-3(g) 0 0 0.03 0.59 Fat(g) 3.5 0 0.06 0 5.3 10.99 0.15 0.49 1.88 0.25 32.43 0 70.25 Trans Fat(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 0 0 3.07 31.07 Sat Fat(g) 0 0 0.01 0 1.63 1.59 0.02 0.17 0.16 0.03 9.39 0 15.63 Chol(mg) 0 0 0 0 63.34 0 0 0 0 0 0 0 186.5 0 0 1.12 0 0 0 0 250.96 Sugar(g) 0 4 14.43 108.45

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Omega-6(g) 0 1.54 0.08 0 0.07 0 0 0.02 0 0.59 1.26 0.05 0.09 0.7 0.1 5.16 0 9.71 Water(L) 0.36 0 0.09 0.34 0.12 0.16 0.71 0.05 0 0.71 0.03 0 0.04 0.05 0.07 0.05 0.05 0.12 0 3.18 Omega-3(g) 0 0.38 0.02 0 0 0 0 0 0 0.02 0.09 0 0.02 0.03 0 0 0 0.59 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Diet Fiber(g) 1.82 0.17 4.37 0 1.71 3 0 0.78 1 0 5.02 1.7 0.34 0 1.48 6.62 0 31.07 Thiamin(mg) 0 0.75 0.04 0.56 0.03 0.03 0 0.04 0 0 0.02 0 0.03 0.05 0.02 0.02 0.02 0.05 0.03 1.68 Sugar(g) 1.49 1 18.91 0 2.89 2 0 0.7 0 0.56 0.49 6.77 4.96 0 3.23 47 0 108.45 Ribo(mg) 0 0.85 0.09 0.75 0.06 0.05 0 0.04 0 0 0.02 0 0.26 0.1 0.03 0.03 0.01 0.02 0.39 2.71

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Water(L) 0.24 3.18 Niacin(mg) 0 10 0.78 0.6 8.24 0.17 0 0.6 0 0 0.16 0 0.03 1.3 0.28 0.08 0.09 0.73 1.3 0 24.37 Vit C(mg) 0 12 10.27 0 0.08 8.37 0 3.6 0 0 5.64 12 0 7.5 79.66 Alcohol(g) 0 0 Vit B6(mg) 0 1 0.43 0.18 0.31 0.08 0 0.08 0 0 0.02 0 0.06 0.19 0.06 0 0 0.1 0.05 0 2.55 Vit D (ug)(g) 0 2 0 4.37 2.83 0 0 0 0 0 0 0 1.1 0 10.31 Thiamin(mg) 0 1.68 Vit B12(g) 0 3 0 4.05 1.66 0 0 0 0 0 0 0 0.56 0 0 0.17 0 0 0 0 9.43 Vit A (RAE)(g) 0 300.24 3.54 0 8.7 5.46 0 509.35 0 0 15 200 74.5 5.25 1,178.4 Ribo(mg) 0 2.71 Fol (DFE)(g) 0 678.24 23.6 0 3.18 5.46 0 11.59 0 0 19.2 80 22 60.75 68 6.72 31.16 18.45 25.2 0 1,053.55 Vit A (IU)(IU) 0 1000 75.52 754.52 31.88 98.28 0 10190.65 0 0 299.1 4000 260 109.5 17,933.99

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Water, Tap, Drinking Item Name Water, Tap, Drinking GENERAL MILLS RICE CHEX Cereal Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 3 Superfood 10 Water, Tap, Drinking Carrots Vit C(mg) 3.06 0.22 0.08 16.85 0 0 79.66 Alpha-T(mg) 0 0.35 0.12 0 1.54 0.33 0 0.4 0 0 0.17 0 0.51 1.55 0.03 0.43 0 0.66 8.83 0 14.93 Potas(mg) 0 90 422.44 437.4 344.25 194.74 0 195.2 3,320.57 Vit D (ug)(g) 0 0 0 0 0 0 10.31 Calcium(mg) 10.67 200 5.9 451.98 22.73 10.92 21.33 20.13 0 21.33 21.6 40 25 9 13.6 16.8 32.68 12.3 112.03 7.11 1,055.11 Zinc(mg) 0.04 7.5 0.18 0 0.73 0.07 0.07 0.15 13.04 Vit A (RAE)(g) 1.7 2.24 0.76 51.66 0 0 1,178.4 Iron(mg) 0 18 0.31 1.68 1.45 0.22 0 0.18 0.36 0 0.44 1.35 0.6 0.41 0.67 0.22 0.74 0.33 2.8 0 29.77 Sodium(mg) 14.22 500 1.18 134.86 670.35 1.82 28.44 42.09 2,703.2 Vit A (IU)(IU) 29.75 43.12 16.72 1024.59 0.37 0 17,933.99 Magn(mg) 3.55 48.06 31.86 58.32 49.2 9.1 7.11 7.32 0 7.11 6 30 5 21.75 19.55 2.8 18.24 13.53 154.15 2.37 495.03

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name MICHAEL SEASON'S Multigrain Chips, Original, Baked, Gluten & Wheat Free, Reduced Fat, Single Serve Water, Tap, Drinking Onions, Scallion or Spring Green FRESH EXPRESS Salad, Spinach Eggs, Hard Boiled Avocado, Pureed Beets, Boiled, Drained, with Salt Added Salad Dressing, Italian, Fat Free Chickpeas, Garbanzo and Bengal Gram, Mature Seeds, Canned, Drained, Rinsed in Tap Water Tomatoes, Red Superfood 5 Water, Tap, Drinking Potas(mg) 0 0 82.8 0 63 363.75 259.25 57.12 82.84 291.51 436.27 0 3,320.57 Zinc(mg) 0 0.07 0.12 0 0.52 0.48 0.3 0.2 0.45 0.21 1.93 0.02 13.04 Sodium(mg) 120 28.44 4.8 32.5 62 5.25 242.25 632.24 161.12 6.15 6 9.48 2,703.2

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

Intake Spreadsheet for Nov 02, 2012

Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Meal Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Quantity 69 gram(s) 8 fluid ounce(s) 1.5 cup(s) Melon balls 2 tablespoon(s) 2 item(s) - 2 items are 2 waffles 1 tablespoon(s) 24 fluid ounce(s) 4 ounce(s) 1 item(s) Medium potato (2-1/4 in. to 31/4 in. diameter) 85.05 gram(s) 100 gram(s) 226.8 gram(s) 195 gram(s) 3 ounce(s) 0.5 tablespoon(s) 24 fluid ounce(s) 12 fluid ounce(s) Carb(g) 14.63 0 24.13 105.59 37 0 0 11.91 36.59 0 1.78 74.84 45.84 0 0 0 352.31 Wt(g) 69 237 265.5 157.5 85 14 711 113.4 173 Kcal(kcal) 410.55 0 95.58 409.5 230 50 0 307.31 160.89

Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking

Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Protein(g) 14.53 0 1.43 0.06 3 0 0 19.49 4.32 21.77 1.56 3.86 4.52 20.1 0 0 94.65

85 100 226.8 195 85.05 6.8 711 355.5 3,590.54 Fat(g) 35.91 0 0.37 0.09 7 5 0 22.88 0.22 9.4 0.16 0.68 1.62 2.18 6.8 0 92.33

177.65 12 301.64 218.4 105.46 60.11 0 0 2,539.09 Sat Fat(g) 2.78 0 0.1 0.01 1 1.5 0 3.31 0.06 2.99 0.02 0.23 0.32 0.56 0.5 0 13.38

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Water, Tap, Drinking Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Protein(g) 0 94.65 Mono Fat(g) 22.34 0 0.01 0.02 0 2.5 0 5.05 0.01 3.59 0.01 0 0.58 0.46 4.3 0 0 38.88 Omega-6(g) 8.96 0 0.07 0.03 0 0 0 11.39 0.07 1.01 0.03 0 0.55 0 1.29 0 0 23.4 Carb(g) 0 352.31 Poly Fat(g) 8.97 0 0.16 0.03 0 1.5 0 12.92 0.1 1.16 0.08 0.23 0.58 0.81 1.91 0 0 28.43 Omega-3(g) 0.01 0 0.09 0 0 0 0 1.53 0.02 0.04 0.04 0 0.03 0 0.62 0 0 2.37 Fat(g) 0 92.33 Trans Fat(g) 0.01 0 0 0 0 0 0 0 0 0.09 0 0 0 0 0.03 0 0 0.12 Diet Fiber(g) 7.52 0 2.12 0 2 0 0 4.42 3.81 0 1 0 3.51 0 0 0 0 24.38 Sat Fat(g) 0 13.38 Chol(mg) 0 0 0 0 0 0 0 0 0 71.4 0 0 0 45.08 0 0 0 116.48 Sugar(g) 3.4 0 21.56 95.19 4 0 0 0 2.04 0 0.83 1.59 0.6 0 0 0 0 129.21

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Water(L) 0 0.24 0.24 0.05 0 0 0.71 0.06 0.13 0.05 0.1 0.15 0.14 0.06 0 0.71 0.36 2.99 Niacin(mg) 2.45 0 1.11 0.13 0 0 0 0.11 2.44 6.92 0.43 0.45 2.59 1.62 0 0 0 18.26 Vit C(mg) 0 0 47.79 101.87 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0.09 0 0.23 0 0 0.7 0 0 0.54 0.57 0.17 0.27 0.29 0.39 0 0 0 3.25 Vit D (ug)(g) 0 0 0 2.18 Thiamin(mg) 0.06 0 0.1 0.1 0 0 0 0.19 0.11 0.51 0.03 0.32 0.2 0.11 0 0 0 1.73 Vit B12(g) 0 0 0 0 0 1.2 0 0 0 0.5 0 0 0 0.26 0 0 0 1.96 Vit A (RAE)(g) 0 0 7.97 407.95 Ribo(mg) 0.67 0 0.03 2 0 0 0 0.06 0.08 0.2 0.06 0.02 0.02 0.13 0 0 0 3.27 Fol (DFE)(g) 36.57 0 50.44 0 0 0 0 30.62 48.44 0 41 0 7.8 5.1 0 0 0 219.98 Vit A (IU)(IU) 0.69 0 132.75 5,185.99

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Item Name Superfood 9 Water, Tap, Drinking Honeydew Melon Syrup, Maple VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Vit C(mg) 0 2.4 0 0 0 16.61 0 26 9.07 0 0 0 0 0 101.87 Alpha-T(mg) 16.42 0 0.05 0 0 0 0 0 0.07 0.09 0.09 0 0 0 1.19 0 0 17.92 Potas(mg) 491.28 0 605.34 333.9 0 4,207.71 Vit D (ug)(g) 0 0 1.5 0 0 0 0.68 0 0 0 0 0 0 0 2.18 Calcium(mg) 184.23 7.11 15.93 160.65 40 0 21.33 1089.76 25.95 20.4 93 27.22 19.5 11.06 0 21.33 10.67 1,748.13 Zinc(mg) 2.28 0.02 0.24 2.32 0 12.46 Vit A (RAE)(g) 0 5 125.12 0 0 1.73 1.7 212 0 0 54.43 0 0 0 407.95 Iron(mg) 2.64 0 0.45 0.17 0.72 0 0 5.52 1.87 0.67 1.04 0.91 1.03 0.31 0 0 0 15.35 Sodium(mg) 2.07 9.48 47.79 18.9 370 954.77 Vit A (IU)(IU) 0 100 500 0 0 17.3 5.1 4249 0 0 181.15 0 0 0 5,185.99 Magn(mg) 193.89 2.37 26.55 33.08 0 0 7.11 107.73 48.44 21.25 11 27.22 85.8 45.08 0 7.11 3.55 620.17

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name SMART BALANCE Spread, Buttery, Omega 3 Bundle, Light Water, Tap, Drinking Tofu, Fried, with Calcium Sulfate Potatoes, Baked Superfood 1 Superfood 4 Superfood 2 Superfood 6 Bass, Sea Bass, Mixed Species, Cooked, Dry Heat Oil, Canola Water, Tap, Drinking Water, Tap, Drinking Potas(mg) 0 0 165.56 925.55 292.4 371 589.67 154.05 278.96 0 0 0 4,207.71 Zinc(mg) 0 0.07 2.26 0.62 1.82 0.17 0.91 1.21 0.44 0 0.07 0.04 12.46 Sodium(mg) 80 28.44 18.14 17.3 46.75 34 163.29 1.95 73.99 0 28.44 14.22 954.77

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

Intake Spreadsheet for Nov 03, 2012

Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach Meal Breakfast Breakfast Breakfast Breakfast Breakfast Lunch Lunch Lunch Quantity 12 fluid ounce(s) 1 item(s) - 2 items are 2 waffles 170 gram(s) 1 item(s) Medium (7 in. to 7 7/8 in. long) 12 fluid ounce(s) 205.32 gram(s) 12 fluid ounce(s) 1 item(s) Medium size (22/3 in diameter) (approx 4 per lb) 0.5 cup(s) 1.5 ounce(s) - 1 oz is about 20 chips 24 fluid ounce(s) 1.5 cup(s) 3 ounce(s) 0.5 cup(s) 1 cup(s) - Cubes 1 cup(s) 16 fluid ounce(s) 0.25 cup(s) Carb(g) 0 18.5 24 26.95 6.34 41.33 0 14.31 17 25.5 0 52.5 267.81 Wt(g) 355.5 42.5 170 118 364.5 261.05 355.5 150 Kcal(kcal) 0 115 150 105.02 120.29 390.4 0 58.5

S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Rice, Brown, Wild, Cooked

Lunch Lunch Dinner Dinner Dinner Dinner Dinner Snacks Snacks Snacks Protein(g) 0 1.5 7 1.29 10.42 21.61 0 1.37 6 3 0 9.82 95.8

127 42.53 711 246 85.05 90 205 184 474 54 4,035.62 Fat(g) 0 3.5 3 0.39 5.87 16.07 0 0.38 1 10.5 0 0.84 54.39

110 210 0 248.46 143.73 20.7 75.85 51.52 0 100 1,899.47 Sat Fat(g) 0 0.5 0 0.13 0.75 3.95 0 0.03 0 1.5 0 0.12 7.98

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Protein(g) 21.6 2.67 1.82 5.7 0 2 95.8 Mono Fat(g) 0 0 0 0.04 1.43 6.53 0 0.1 0 0 0 0.12 1.22 0.01 0.05 0.01 0 0 9.51 Omega-6(g) 0 0 0 0.05 0 2.54 0 0.13 0 0 0 3.48 Carb(g) 0 3.38 18.14 9.86 0 10 267.81 Poly Fat(g) 0 0 0 0.09 3.68 2.87 0 0.13 0 0 0 0.52 1.27 0.1 0.3 0.1 0 0 9.06 Omega-3(g) 0 0 0 0.03 0 0.17 0 0 0 0 0 0.79 Fat(g) 5.69 0.23 0.72 0.2 0 6 54.39 Trans Fat(g) 0 0 0 0 0 0.08 0 0 0 0 0 0 0 0 0 0 0 0 0.08 Diet Fiber(g) 0 1 1 3.07 1.82 9.37 0 2.25 6 1.5 0 44.86 Sat Fat(g) 0.77 0.04 0.15 0.03 0 0 7.98 Chol(mg) 0 0 0 0 0 59.6 0 0 0 0 0 0 53.58 0 0 0 0 0 113.18 Sugar(g) 0 2 21 14.43 1.49 4.7 0 12.59 1 4.5 0 74.36

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Omega-6(g) 0.29 0.32 0.02 0.11 0.02 0 0 3.48 Water(L) 0.36 0 0 0.09 0.34 0.14 0.36 0.13 0 0 0.71 0.18 0.06 0.08 0.18 0.17 0.47 0 3.27 Niacin(mg) 0 0 0 0.78 0.6 5.07 0 1.21 0 0 21.38 Omega-3(g) 0.23 0 0.08 0.19 0.08 0 0 0.79 Alcohol(g) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Vit B6(mg) 0 0 0.08 0.43 0.18 0.47 0 0.04 0 0 2.91 Diet Fiber(g) 4.43 0 2.16 5.74 5.52 0 1 44.86 Thiamin(mg) 0 0 0.38 0.04 0.56 0.07 0 0.04 0 0 0 0.13 0.18 0.09 0.03 0.1 0 0 1.61 Vit B12(g) 0 0 0 0 4.05 1.01 0 0 0 0 9.88 Sugar(g) 1.8 0 0.39 6.76 2.7 0 1 74.36 Ribo(mg) 0 0 0.17 0.09 0.75 0.23 0 0.05 0 0 0 0.21 0.12 0.21 0.14 0.15 0 0 2.11 Fol (DFE)(g) 0 0 0 23.6 0 73.21 0 6 0 0 402.02

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name Water, Tap, Drinking Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned Niacin(mg) 0 3.17 8.25 0.44 1.01 0.84 0 0 21.38 Vit C(mg) 0 1.2 0 10.27 0 16.46 0 9.9 2.4 9 0 0 0 8.82 3.69 73.78 0 18 153.52 Alpha-T(mg) 0 0 0 0.12 0 1.53 0 1.1 0 8.85 Vit B6(mg) 0 0.33 0.59 0.22 0.33 0.24 0 0 2.91 Vit D (ug)(g) 0 0 0 0 4.37 0.11 0 0 0 0 0 0 11.14 0 0 0 0 0 15.63 Calcium(mg) 10.67 20 150 5.9 451.98 144.77 10.67 9 40 1,157.46 Vit B12(g) 0 0 4.82 0 0 0 0 0 9.88 Vit A (RAE)(g) 0 2.5 0 3.54 0 97.01 0 24 0 0 0 0 58.68 471.6 535.05 93.84 0 30 1,316.23 Iron(mg) 0 0.36 1.44 0.31 1.68 3.61 0 0.38 1.8 17.96 Fol (DFE)(g) 0 63.96 7.65 131.4 41 55.2 0 0 402.02 Vit A (IU)(IU) 0 50 100 75.52 754.52 1648.51 0 489 0 0 0 7.38 176.05 9432.9 10707.16 1860.24 0 600 25,901.27 Magn(mg) 3.55 0 40 31.86 58.32 42.56 3.55 13.5 0 456.28

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average Item Name MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Item Name Water, Tap, Drinking VAN'S Waffles, Flax, Wheat & Gluten Free, Frozen Superfood 7 Banana Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D Superfood 8 Water, Tap, Drinking Peach S&W Beans, Black, 50% Less Sodium, Canned MICHAEL SEASON'S Potato Chips, Honey Barbecue, Gluten & Wheat Free, Reduced Fat Water, Tap, Drinking Rice, Brown, Wild, Cooked Salmon, Sockeye, Cooked, Dry Heat Spinach, Boiled, Drained, with Salt Added Squash, Winter, All Varieties, Baked with Salt Broccoli, Spears, Frozen, Boiled, Drained Water, Tap, Drinking ATHENOS Hummus, Roasted Red Pepper Alpha-T(mg) 0 0 0.59 0.97 1.87 0.25 2.43 0 0 8.85 Potas(mg) 0 0 310 422.44 437.4 587.43 0 285 0 0 0 248.46 347 419.4 494.05 331.2 0 0 3,882.38 Calcium(mg) 0 21.33 7.38 10.21 122.4 45.1 93.84 14.22 0 1,157.46 Zinc(mg) 0.04 0 0 0.18 0 2.56 0.04 0.25 0 0 0.07 3.3 0.43 0.68 0.45 0.55 0.05 0 8.59 Iron(mg) 0.54 0 1.48 0.43 3.21 0.9 1.12 0 0.72 17.96 Sodium(mg) 14.22 185 40 1.18 134.87 462.74 14.22 0 240 240 28.44 7.38 113.97 275.4 485.85 44.16 18.96 300 2,606.38 Magn(mg) 0 7.11 78.72 30.62 78.3 26.65 36.8 4.74 0 456.28

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Nov 05, 2012 Jaimisyn Kopilec, jaimisyn@hotmail.com Profile: Jaimisyn, 3 Day Average

Energy Balance for Nov 01, 2012, Nov 02, 2012, Nov 03, 2012
Date Nov 01, 2012 Nov 02, 2012 Nov 03, 2012 Total: kCal Consumed 1811 2540 1900 6251 kCal Burned 1436 1436 1436 4308 Net kCal 375 1104 464 1943

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

kCal 2122 2084 1436 648

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