Asa Nutrition Profile

Nutrition Profile
Nutrition Profile
Your specific food and nutrient needs are unique and can change based on your height,
weight, and how much you exercise. To give you an idea of how you are doing, the
following tables and graphs compare your intake for the day to the Dietary Guidelines for
Americans and nutrient requirements from the Institute of Medicine. National Academy of
Sciences. Calorie targets in this report assume you have a moderate level of activity.
The researcher and his/her sta! who requested you to complete ASA24 will have access
to this nutrition profile. They will not have access to your responses to the questions
about age, sex, if female, pregnancy and breastfeeding.
Note: Calorie requirements vary widely for pregnant and lactating women based on
trimester and other factors. As a result, the estimate for daily calorie goal in this report
may not reflect your actual calorie needs. However, if you indicated you are pregnant or
breastfeeding in ASA24, the nutrient targets in this report will be adjusted to reflect your
additional needs.
https://asa24.nih.gov/2016/profile-rnr 2024-03-04, 8 50 PM
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Food, Drinks, and Supplements Consumed on Mar 3, 2024
BREAKFAST | 7:00 AM JUST A DRINK | 3:22 PM
Oatmeal mu!n, 3/4 mu"n Iced co"ee, 5.6 fl oz
Garlic bread, 1 slice Blueberry mu!n, 1/2 mu"n
Green tea (dietary supplement), Less than 1 dose

DINNER | 8:00 PM
Avocado, More than 1 slice (3)
Boiled potato, 1/2 potato

SNACK | 9:00 AM
Vegetable soup, 1 cup
Chips Ahoy!, More than 1 cookie (4) Red tomatoes, 1 slice
Chocolate milk, 4 fl oz Watermelon, 6 pieces
LUNCH | 12:46 PM
Turkey breast sandwich, 1 sandwich
Orange, More than 1 slice (5)
Ice cream, 1/2 cone
Water, 11.83 fl oz
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Total Calorie Consumption
CALORIES
EATEN
1779
2000
TARGET
CARBOHYDRATE FAT
52% 38%
TARGET RANGE TARGET RANGE
65-45% 35-25%
PROTEIN ALCOHOL
10% 0%
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TARGET RANGE TARGET RANGE
30-10% Limit Intake
Calories
Most foods and many beverages contain calories. A person’s calorie needs each day
depends on factors such as age, gender, height, weight, and level of physical activity. In
addition, a need to lose, maintain, or gain weight a!ects how many calories should be
consumed. The target range for percent of calories from carbohydrates, protein, and fat
listed here represent the range that is associated with providing adequate intakes of
essential nutrients and a reduced risk of chronic disease.
Alcohol
Alcoholic beverage intake is not recommended in the Dietary Guidelines for Americans. If
alcohol is consumed, it should be in moderation—up to one drink per day for women and
up to two drinks per day for men—and only by adults of legal drinking age. There are also
many circumstances in which individuals should not drink, such as during pregnancy.
Sources
2015-2020 Dietary Guidelines for Americans
(https://health.gov/dietaryguidelines/2015/guidelines/) and Dietary Reference Intakes
(https://www.nal.usda.gov/fnic/macronutrients).
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Daily Food Group Recommendations c = cups oz = ounces
GRAINS FRUITS DAIRY
ACHIEVED UNDER UNDER
EATEN EATEN EATEN
7.6 oz 1.0 c 0.9 c

6.0 oz 2.0 c 3.0 c
TARGET TARGET TARGET
SUBGROUPS EATEN SUBGROUPS EATEN SUBGROUPS EATEN
Whole grains (e.g. whole Fruits Milk and Soy Milk

wheat bread) 1.0 c 0.9 c
1.0 oz
Juices Yogurt
Refined grains (e.g. white 0.0 c 0.0 c
bread)
Cheese
6.6 oz
0.0 c
VEGETABLES PROTEIN FOODS
UNDER UNDER
EATEN EATEN
1.8 c 1.7 oz
2.5 c 5.5 oz
TARGET TARGET
SUBGROUPS EATEN SUBGROUPS EATEN
Dark Green vegetables Meat, Poultry and Eggs

0.0 c 1.3 oz
Red and Orange vegetables Seafood
0.5 c 0.0 oz
Page 5 of 26
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Legumes (e.g. beans and Nuts, Seeds, Soy and
peas) Legumes
0.1 c 0.4 oz
Starchy vegetables (e.g.
potatoes, corn)
0.6 c
Other vegetables (e.g. celery
and onions)
0.6 c
Portion sizes for foods within a food group varies. To learn more about portion sizes, visit
https://www.myplate.gov/eat-healthy/food-group-gallery.
To achieve a healthy eating pattern, the Dietary Guidelines for Americans encourage you
to:
Make half your grains whole grains. Limit products made with refined grains,
especially those high in fat, sugars, and/or sodium, such as cookies, cakes, and
some snack foods.
Eat a variety of fruits, emphasizing whole fruits. When consuming juice, choose
100% juices without added sugars.
Eat a variety of colors and types of vegetables, including dark green, red and
orange, and legumes (beans and peas).
Choose fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy
beverages.
Eat a variety of protein foods, with an emphasis on seafood and plant proteins,
such as legumes (beans and peas), nuts, seeds, and soy products.
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Nutrients and Foods to Limit g = grams mg = milligrams
Added Sugars
EATEN
64 g
LIMIT
50 g
Saturated Fat
EATEN
23 g
LIMIT
22 g
Alcohol
CONSUMED
0.00
drink(s)
LIMIT
0 drink(s)
Sodium
EATEN
2472 mg
LIMIT
2300 mg
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Many of the foods and beverages we eat contain sodium, saturated fats, and added sugars
(sweeteners added to foods/beverages during processing or by consumers). Making careful
choices keeps amounts of these components within their limits while meeting nutrient
needs to achieve a healthy eating pattern.
Source: https://www.myplate.gov/myplate-plan/results/2000-calories-ages-14-plus
One alcoholic drink-equivalent is defined as containing 14 grams (0.6 fl oz) of pure alcohol.
The following are reference beverages that are one alcoholic drink equivalent: 12 fluid
ounces of regular beer (5% alcohol), 5 fluid ounces of wine (12% alcohol), or 1.5 fluid
ounces of 80 proof distilled spirits (40% alcohol). For more information, see
https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-709543
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Nutrient Intake From Food and Drinks
g = grams mg = milligrams mcg = micrograms
The human body needs the right “mix” of nutrients for good health. This includes eating
the right amount of carbohydrate, protein, and fat (these are macronutrients), and
vitamins and minerals (these are micronutrients). Micronutrients help your body use
macronutrients and support many body processes.
To learn more about the functions of various vitamins and minerals in your body, and
examples of foods containing these nutrients, go to
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/vitamins.cfm
SELECTED MACRONUTRIENTS AND FIBER
Carbohydrate (g)
EATEN 237
TARGET 130
Target
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Total Fiber (g)
EATEN 18
TARGET 26
Target
Protein (g)
EATEN 43
TARGET 46
Target
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VITAMINS
Folate (mcg DFE)1
EATEN 450
TARGET 400
Target
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Niacin (mg)
EATEN 14
TARGET 14
Target
Riboflavin (mg)
EATEN 2
TARGET 1
Target
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:
Thiamin (mg)
EATEN 1
TARGET 1
Target
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Vitamin A (mcg RAE)2
EATEN 451
TARGET 700
Target
Vitamin B6 (mg)
EATEN 1
TARGET 1.2
Target
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Vitamin B12 (mcg)
EATEN 1
TARGET 2.4
Target
Page 15 of 26
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Vitamin C (mg)
EATEN 64
TARGET 65
Target
Vitamin D (IU)3
EATEN 92
TARGET 600
Target
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:
Vitamin E (mg AT)4
EATEN 7
TARGET 15
Target
Page 17 of 26
:
Vitamin K (mcg)
EATEN 121
TARGET 75
Target
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:
MINERALS
Calcium (mg)
EATEN 621
TARGET 1300
Target
Page 19 of 26
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Copper (mg)
EATEN 0.9
TARGET 0.9
Target
Iron (mg)
EATEN 11
TARGET 15
Target
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:
Magnesium (mg)
EATEN 212
TARGET 360
Target
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Phosphorus (mg)
EATEN 846
TARGET 1250
Target
Potassium (mg)
EATEN 2278
TARGET 2300
Target
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:
Selenium (mcg)
EATEN 67
TARGET 55
Target
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Zinc (mg)
EATEN 5
TARGET 9
Target
1DFE - Dietary Folate Equivalents

2RAE - Retinol Activity Equivalents
3IU - International Units
4AT - alpha-tocopherol
Page 24 of 26
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Nutrient Intake From Food, Drinks, And Supplements
gg == grams
grams mg
mg == milligrams
milligrams mcg
mcg == micrograms
micrograms
The following graph compares your
total nutrient intake (from foods, beverages, and now including dietary supplements) to
your daily needs according to the National Academy of Sciences. This page lists nutrients
that are commonly under consumed by Americans. ''Target'' is the amount that meets your
daily nutrient needs for your age and sex and if you're pregnant or lactating. ''Limit'' is the
highest amount of a nutrient that you can safely consume in a day. Consuming amounts
greater than the limit may put you at risk for certin adverse health e!ects. If you have
questions or concerns, please consider discussing your total nutrient intake with your
healthcare provider.
Intake from food and drinks Intake exceeds target
Intake from supplements Intake needed to reach target
Intake exceeds limit
NUTRIENT FOOD SUPPLEMENT TOTAL TARGET LIMIT
1,300 mg
Calcium 621 mg 0 mg 621 mg 3,000 mg
400 mcg
Folate 450 mcg 0 mcg 450 mcg 800 mcg
15 mg
Iron 11 mg 0 mg 11 mg 45 mg
360 mg
Magnesium 212 mg 0 mg 212 mg No Limit
2,300 mg
Potassium 2,278 mg 0 mg 2,278 mg No Limit
700 mcg
Vitamin A 451 mcg 0 mcg 451 mcg 2,800 mcg
Page 25 of 26
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2.4 mcg
Vitamin B12 1 mcg 0 mcg 1 mcg No Limit
65 mg
Vitamin C 64 mg 0 mg 64 mg 1,800 mg
600 IU
Vitamin D 92 IU 0 IU 92 IU 4,000 IU
15 mg
Vitamin E 7 mg 0 mg 7 mg 800 mg
Sources: National Institutes of Health O"ce of Dietary Supplements

(https://ods.od.nih.gov/HealthInformation/healthinformation.aspx) and 2015-2020 Dietary
Guidelines for Americans (https://health.gov/dietaryguidelines/2015/guidelines/)
*Please note: Nutrients from supplements are included in the graphs only if the amounts
from foods do not meet the target amounts.
Page 26 of 26
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Nutrition Profile

BREAKFAST | 7:00 AM JUST A DRINK | 3:22 PM

Oatmeal mu!n, 3/4 mu"n Iced co"ee, 5.6 fl oz

Garlic bread, 1 slice Blueberry mu!n, 1/2 mu"n

Green tea (dietary supplement), Less than 1 dose

Boiled potato, 1/2 potato

Chips Ahoy!, More than 1 cookie (4) Red tomatoes, 1 slice

Chocolate milk, 4 fl oz Watermelon, 6 pieces

Turkey breast sandwich, 1 sandwich

Orange, More than 1 slice (5)

Ice cream, 1/2 cone

30-10% Limit Intake

GRAINS FRUITS DAIRY

ACHIEVED UNDER UNDER

EATEN EATEN EATEN

7.6 oz 1.0 c 0.9 c

SUBGROUPS EATEN SUBGROUPS EATEN SUBGROUPS EATEN

Whole grains (e.g. whole Fruits Milk and Soy Milk

VEGETABLES PROTEIN FOODS

SUBGROUPS EATEN SUBGROUPS EATEN

Dark Green vegetables Meat, Poultry and Eggs

SELECTED MACRONUTRIENTS AND FIBER

Folate (mcg DFE)1

1DFE - Dietary Folate Equivalents

Intake from food and drinks Intake exceeds target

Intake from supplements Intake needed to reach target

Intake exceeds limit

NUTRIENT FOOD SUPPLEMENT TOTAL TARGET LIMIT

Sources: National Institutes of Health O"ce of Dietary Supplements

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