Nutrition spreadsheet

All Nutrients Spreadsheet This report shows all nutrient values in a spreadsheet format. Nutrients are displayed horizontally, with totals at the bottom of the list. Profile Info Personal: Melanie Female 34 yrs 5 ft 7 in 180 lb Day(s): Day 1, Day 2, Day 3 (All) Activity Level: Low active Strive for an Active activity level. Weight Change: Lose 2 lb per Best not to exceed 2 lbs per week. BMI: 28.2 Normal is 18.5 to 25. Clinically Obese is 30 or higher. Item Day Meal Amount Cals FatCal SatFatCal Prot (g) Day 1 Breakfas scrambled eggs (USDA) cup 0.5 163.9 108.7 33 11 sausage link, beef, smoked, ea 1 134.2 104.1 44.3 6.1 coffee, brewed, with tap water cup 1 2.4 0.4 0 0.3 creamer, french vanilla, sugar Tbs 1 15 9 0 0 Lunch french fries (USDA: Burger med 1 327.6 131.4 22.5 3.8 cheeseburger (USDA: Burger ea 1 380.4 177.3 81.9 19.4 soda, cola, Pepsi, zero sugar btl 1 0 0 0 0 Dinner chicken breast, roasted, with ea 1 193.1 68.6 19.3 29.2 rice, white, cooked, long grain, cup 0.5 102.7 2 0.5 2.1 broccoli florets, C&W, frozen cup 1 30 0 0 1 Snack apple, fresh, medium, 3" ea 1 94.6 2.8 0.5 0.5 peanut butter, creamy (USDA) Tbs 2 191.4 147.9 29.7 7.1 potato chips, classic (Lays) ea 15 160 90 13.5 2 Day Total -- 1795.2 842.3 245.3 82.4 Day 2 Breakfas scrambled eggs (USDA) cup 0.5 163.9 108.7 33 11 coffee, brewed, with tap water cup 1 2.4 0.4 0 0.3 creamer, french vanilla, sugar Tbs 1 15 9 0 0 bacon, original, center cut slice 2 60 40.5 13.5 5 Lunch water, municipal tap (USDA) fl-oz 8 0 0 0 0

Item Day Meal Amount Cals FatCal SatFatCal Prot (g) Day 2 Lunch iced tea mix, green, peach dry svg 1 5 0 0 0 sandwich, chicken salad, with ea 1 397.5 232.8 30.3 12.8 potato chips, classic (Lays) ea 15 160 90 13.5 2 cookie, chocolate chip ea 1 200 90 31.5 2 Dinner pizza, hand tossed, cheese, slice 2 577.5 196.9 91.1 25.2 seltzer water, original, Canada btl 1 0 0 0 0 Snack banana, fresh, sliced (USDA) cup 1 133.5 4.5 1.5 1.6 yogurt, greek, peach, nonfat cntr 1 130 0 0 12 Day Total -- 1844.8 772.8 214.4 71.8 Day 3 Breakfas scrambled eggs (USDA) cup 0.5 163.9 108.7 33 11 coffee, brewed, with tap water cup 1 2.4 0.4 0 0.3 creamer, french vanilla, sugar Tbs 1 15 9 0 0 bacon, original, center cut slice 2 60 40.5 13.5 5 Lunch cheeseburger (USDA: Burger ea 1 380.4 177.3 81.9 19.4 cheeseburger (USDA: Burger ea 1 380.4 177.3 81.9 19.4 sandwich, tuna salad, with ea 1 347.3 150.3 21.9 15.9 potato chips, classic (Lays) ea 15 160 90 13.5 2 Dinner ziti, baked, with cheese & meat cup 1 355.7 151.8 59.5 18.2 garlic bread, crusty, frozen slice 1 180 72 27 4 salad dressing, ranch (USDA) Tbs 2 129 120.3 18.8 0.4 salad mix, classic iceberg cup 1.5 15 0 0 1 iced tea mix, peach, sugar free dry svg 1 5 0 0 0 water, Poland Spring (USDA: fl-oz 8 0 0 0 0 Snack banana, fresh, sliced (USDA) cup 0.5 66.8 2.2 0.8 0.8 banana, fresh, sliced (USDA) cup 0.5 66.8 2.2 0.8 0.8 Day Total -- 2327.5 1102 352.5 98.3 Average Day Total -- 1989.2 905.7 270.7 84.2 Item Day Meal Carbs (g) Sugar (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g) Day 1 Breakfas scrambled eggs (USDA) 1.8 1.5 0 0 0 0 sausage link, beef, smoked, 1 0 0 0 coffee, brewed, with tap water 0 0 0 0 0 0 creamer, french vanilla, sugar 1 0 0 0

Item Day Meal Carbs (g) Sugar (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g) Day 1 Lunch french fries (USDA: Burger 45.3 0.6 3.4 cheeseburger (USDA: Burger 31.5 6 1.3 soda, cola, Pepsi, zero sugar 0 0 0 0 0 0 Dinner chicken breast, roasted, with 0 0 0 0 0 0 rice, white, cooked, long grain, 22.3 0 0 0.3 0.1 0.2 broccoli florets, C&W, frozen 4 2 0 2 Snack apple, fresh, medium, 3" 25.1 18.9 0 4.4 0.4 3.9 peanut butter, creamy (USDA) 7.1 3.4 1.8 1.6 0.4 1.2 potato chips, classic (Lays) 15 1 0 1 Day Total 154.2 33.4 1.8 14 1 5.3 Day 2 Breakfas scrambled eggs (USDA) 1.8 1.5 0 0 0 0 coffee, brewed, with tap water 0 0 0 0 0 0 creamer, french vanilla, sugar 1 0 0 0 bacon, original, center cut 0 0 0 0 0 0 Lunch water, municipal tap (USDA) 0 0 0 0 0 0 iced tea mix, green, peach 0 0 0 0 0 0 sandwich, chicken salad, with 31.5 2.8 4.7 1 3.6 potato chips, classic (Lays) 15 1 0 1 cookie, chocolate chip 25 13 13 1 Dinner pizza, hand tossed, cheese, 70.2 6.6 5 seltzer water, original, Canada 0 0 0 0 0 0 Snack banana, fresh, sliced (USDA) 34.3 18.3 0 3.9 yogurt, greek, peach, nonfat 20 19 0 0 0 Day Total 198.7 62.2 13 15.6 1 3.6 Day 3 Breakfas scrambled eggs (USDA) 1.8 1.5 0 0 0 0 coffee, brewed, with tap water 0 0 0 0 0 0 creamer, french vanilla, sugar 1 0 0 0 bacon, original, center cut 0 0 0 0 0 0 Lunch cheeseburger (USDA: Burger 31.5 6 1.3 cheeseburger (USDA: Burger 31.5 6 1.3 sandwich, tuna salad, with 35.8 5.5 4.5 potato chips, classic (Lays) 15 1 0 1

Item Day Meal Carbs (g) Sugar (g) SugAdd (g) Fiber (g) Fib-S (g) Fib-I (g) Day 3 Dinner ziti, baked, with cheese & meat 32.1 3.1 0 1.9 garlic bread, crusty, frozen 20 1 1 salad dressing, ranch (USDA) 1.8 1.4 0 0 0 salad mix, classic iceberg 4 2 0 1 iced tea mix, peach, sugar free 0 0 0 0 0 0 water, Poland Spring (USDA: 0 0 0 0 0 0 Snack banana, fresh, sliced (USDA) 17.1 9.2 0 1.9 banana, fresh, sliced (USDA) 17.1 9.2 0 1.9 Day Total 208.7 45.9 0 16 0 0 Average Day Total 187.2 47.2 4.9 15.2 0.7 3 Item Day Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Day 1 Breakfas scrambled eggs (USDA) 12.1 3.7 0.7 4.9 2.7 304.7 sausage link, beef, smoked, 11.6 4.9 5.6 0.5 28.8 coffee, brewed, with tap water 0 0 0 0 0 0 creamer, french vanilla, sugar 1 0 0 1 0 0 Lunch french fries (USDA: Burger 14.6 2.5 0.1 3.8 7 cheeseburger (USDA: Burger 19.7 9.1 1 7.6 2 59.9 soda, cola, Pepsi, zero sugar 0 0 0 0 0 0 Dinner chicken breast, roasted, with 7.6 2.1 3 1.6 82.3 rice, white, cooked, long grain, 0.2 0.1 0 0.1 0.1 0 broccoli florets, C&W, frozen 0 0 0 0 0 0 Snack apple, fresh, medium, 3" 0.3 0.1 0 0 0.1 0 peanut butter, creamy (USDA) 16.4 3.3 0 8.3 4 0 potato chips, classic (Lays) 10 1.5 0 0 Day Total 93.6 27.3 1.8 34.3 17.9 475.7 Day 2 Breakfas scrambled eggs (USDA) 12.1 3.7 0.7 4.9 2.7 304.7 coffee, brewed, with tap water 0 0 0 0 0 0 creamer, french vanilla, sugar 1 0 0 1 0 0 bacon, original, center cut 4.5 1.5 15 Lunch water, municipal tap (USDA) 0 0 0 0 0 0 iced tea mix, green, peach 0 0 0 0 0 0 sandwich, chicken salad, with 25.9 3.4 34.5

Item Day Meal Fat (g) Fat-S (g) Fat-T (g) Fat-M (g) Fat-P (g) Chol (mg) Day 2 Lunch potato chips, classic (Lays) 10 1.5 0 0 cookie, chocolate chip 10 3.5 0 5 Dinner pizza, hand tossed, cheese, 21.9 10.1 0.5 6.4 3.2 37.8 seltzer water, original, Canada 0 0 0 0 0 0 Snack banana, fresh, sliced (USDA) 0.5 0.2 0 0 0.1 0 yogurt, greek, peach, nonfat 0 0 0 0 0 5 Day Total 85.9 23.8 1.2 12.4 6 402 Day 3 Breakfas scrambled eggs (USDA) 12.1 3.7 0.7 4.9 2.7 304.7 coffee, brewed, with tap water 0 0 0 0 0 0 creamer, french vanilla, sugar 1 0 0 1 0 0 bacon, original, center cut 4.5 1.5 15 Lunch cheeseburger (USDA: Burger 19.7 9.1 1 7.6 2 59.9 cheeseburger (USDA: Burger 19.7 9.1 1 7.6 2 59.9 sandwich, tuna salad, with 16.7 2.4 14 potato chips, classic (Lays) 10 1.5 0 0 Dinner ziti, baked, with cheese & meat 16.9 6.6 6.1 2.5 145.2 garlic bread, crusty, frozen 8 3 0 0 salad dressing, ranch (USDA) 13.4 2.1 0.1 2.8 7.7 7.8 salad mix, classic iceberg 0 0 0 0 0 0 iced tea mix, peach, sugar free 0 0 0 0 0 0 water, Poland Spring (USDA: 0 0 0 0 0 0 Snack banana, fresh, sliced (USDA) 0.2 0.1 0 0 0.1 0 banana, fresh, sliced (USDA) 0.2 0.1 0 0 0.1 0 Day Total 122.4 39.2 2.8 30 17 606.4 Average Day Total 100.6 30.1 1.9 25.5 13.6 494.7 Item Day Meal Water (g) A-RAE(mcg) A-Car (mcg) B1 (mg) B2 (mg) B3 (mg) Day 1 Breakfas scrambled eggs (USDA) 84 177.1 28.6 0 0.4 0.1 sausage link, beef, smoked, 23 0 0 0.1 1.4 coffee, brewed, with tap water 235.4 0 0 0 0.2 0.5 creamer, french vanilla, sugar Lunch french fries (USDA: Burger 51.4 0.2 0 2.5