The document provides dietary and health information for Steve Harmon, a 48-year-old male. It includes a detailed list of foods eaten on one day, along with their nutritional contents. It also lists Steve's daily recommended nutrient intake and current intake percentages. The document analyzes Steve's diet and compares it to recommended guidelines.

1. Person: Steve Harmon | All Days
Page 1
Male 48 Yrs. 6 ft. 2 in. 190.00 lb. Lightly Active BMI: 24.39
Diet
Item Name Quantity Measure
Day 1 (11/3/2014)
All Aboard Tacos_Mod.2 1 Serving
Yogurt with berries 1 Serving
Rice, wild blend, 3 grain,
dry
1/4 Cup
Coffee 16 Fluid
ounce
Spaghetti squash lunch 1 Serving
Soup, minestrone 1/2 Bowl
Nuts, pistachios, halves
& pieces, dry roasted,
salted
6 Ounce-w...
Milk, skim, w/add vit A &
D
12 Fluid
ounce
Water, bottled 64 Fluid
ounce
Beans, kidney, dark red,
cnd
3 Ounce-w...
Banana 1 Each
Egg, scrambled 2 Each
Pretzels, rods 8 Each
Mango, fresh, whole 1 Each
Recommendations
Nutrients Rcmd Nutrients Rcmd
Basic Components Biotin (mcg) 30.00
Calories (kcal) 2851.10 Vitamin C (mg) 90.00
Calories from Fat (kcal) 798.31 Vitamin D - IU (IU)
Calories from SatFat (kcal) 256.60 Vitamin D - mcg (mcg) 15.00
Protein (g) 68.95 Vitamin E - Alpha-Toco (mg) 15.00
Carbohydrates (g) 392.03 Folate (mcg) 400.00
Dietary Fiber (g) 39.92 Folate, DFE (mcg) 400.00
Soluble Fiber (g) Vitamin K (mcg) 120.00
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2. Person: Steve Harmon | All Days
Page 2
Recommendations cont.
Nutrients Rcmd Nutrients Rcmd
Total Sugars (g) Pantothenic Acid (mg) 5.00
Monosaccharides (g) Minerals
Disaccharides (g) Calcium (mg) 1000.00
Other Carbs (g) Chromium (mcg) 35.00
Fat (g) 88.70 Copper (mg) 0.90
Saturated Fat (g) 28.51 Fluoride (mg) 4.00
Mono Fat (g) 31.68 Iodine (mcg) 150.00
Poly Fat (g) 28.51 Iron (mg) 8.00
Trans Fatty Acid (g) Magnesium (mg) 420.00
Cholesterol (mg) 300.00 Manganese (mg) 2.30
Water (g) 3700.00 Molybdenum (mcg) 45.00
Vitamins Phosphorus (mg) 700.00
Vitamin A - IU (IU) Potassium (mg) 4700.00
Vitamin A - RAE (RAE) 900.00 Selenium (mcg) 55.00
Carotenoid RE (RE) Sodium (mg) 1500.00
Retinol RE (RE) Zinc (mg) 11.00
Beta-Carotene (mcg) Poly Fats
Vitamin B1 (mg) 1.20 Omega 3 Fatty Acid (g) 2.85
Vitamin B2 (mg) 1.30 Omega 6 Fatty Acid (g) 25.34
Vitamin B3 (mg) 16.00 Other Nutrients
Vitamin B3 - Niacin Equiv (mg) 16.00 Alcohol (g)
Vitamin B6 (mg) 1.30 Caffeine (mg)
Vitamin B12 (mcg) 2.40 Choline (mg) 550.00
Weight Gain/Loss
NA NA
Spreadsheet
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3. Person: Steve Harmon | All Days
Page 3
Spreadsheet
Item Name Quantity Measure Wgt (g) Cals (kcal)
FatCals
(kcal)
SatCals
(kcal)
Prot (g) Carb (g)
Steve Harmon 5152.45 3287.99 1310.62 254.76 153.76 379.25
Day 1 (11/3/2014) 5152.45 3287.99 1310.62 254.76 153.76 379.25
All Aboard
Tacos_Mod.2
1 Serving 385.40 403.70 148.30 22.31 26.75 40.24
Fish, cod,
Atlantic, fillet, raw
0.25 Pound 113.40 92.99 6.84 1.34 20.20 0
Limes, fresh, med 0.5 Medium 33.50 10.00 0 0 0 3.50
Garlic, cloves,
fresh
0.25 Each 0.75 1.12 0.03 0.01 0.05 0.25
Spice, cumin,
seeds, ground
0.0625 Teaspoon 0.10 0.45 0.21 -- 0.02 0.04
Spice, chili
pepper, pwd
0.0625 Teaspoon 0.17 0.48 0.22 0.04 0.02 0.08
Oil, veg, pure 0.5 Tablespoon 7.00 60.00 60.00 6.75 0 0
Kale, fresh 3.5 Ounce-w... 99.22 48.87 0 0 2.96 10.37
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
0.16667 Each 19.83 6.15 0.54 0.05 0.20 1.20
Herb, cilantro,
sprig, fresh
0.5 Ounce-w... 14.17 3.26 0.66 0.02 0.30 0.52
Tortilla, corn,
yellow, 6"
2 Each 47.00 100.00 13.50 4.50 2.00 20.00
Avocado, avg,
fresh
0.25 Each 50.25 80.40 66.30 9.61 1.00 4.29
Yogurt with berries 1 Serving 349.83 157.44 1.47 0.12 7.54 34.51
Yogurt, vanilla 1 Cup 227.00 106.82 0 0 6.68 21.36
Strawberries,
med, fresh
4 Each 73.50 22.50 0 0 0.50 6.00
Blueberries, fresh 0.33333 Cup 49.33 28.12 1.47 0.12 0.37 7.15
Rice, wild blend, 3
grain, dry
1/4 Cup 45.00 150.00 13.50 0 3.00 35.00
Coffee 16 Fluid
ounce
453.33 4.00 0 0 0.80 0
Spaghetti squash
lunch
1 Serving 644.99 552.20 266.51 116.43 36.97 41.94
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4. Person: Steve Harmon | All Days
Page 4
Spreadsheet cont.
Item Name Quantity Measure Wgt (g) Cals (kcal)
FatCals
(kcal)
SatCals
(kcal)
Prot (g) Carb (g)
Squash,
spaghetti, ckd,
drnd
6 Ounce-w... 170.10 45.93 3.98 0.95 1.12 10.99
Broccoli, chpd,
ckd, drnd
0.5 Cup 78.00 27.30 2.88 0.55 1.86 5.60
Tomato Sauce,
cnd
4 Ounce-w... 113.40 36.58 0 0 1.83 7.32
Cheese,
mozzarella
parmesan, finely
shred, svg
2 Ounce-w... 56.70 182.25 127.57 72.90 12.15 2.02
Sausage,
chicken, apple
4 Ounce-w... 113.40 213.46 132.08 42.02 17.34 4.00
Spinach, baby,
fresh
4 Ounce-w... 113.40 46.69 0 0 2.67 12.01
Soup, minestrone 1/2 Bowl 94.33 50.00 4.50 0 2.00 9.00
Nuts, pistachios,
halves & pieces, dry
roasted, salted
6 Ounce-w... 170.10 963.88 714.41 76.54 34.02 45.36
Milk, skim, w/add vit
A & D
12 Fluid
ounce
372.81 135.00 0 0 13.50 19.50
Water, bottled 64 Fluid
ounce
1894.40 0 0 0 0 0
Beans, kidney, dark
red, cnd
3 Ounce-w... 85.05 85.05 5.89 0 5.23 13.74
Banana 1 Each 123.60 110.00 0 0 1.00 29.00
Egg, scrambled 2 Each 122.00 181.78 120.56 36.57 12.19 1.96
Pretzels, rods 8 Each 75.60 293.33 24.00 0 8.00 58.67
Mango, fresh, whole 1 Each 336.00 201.60 11.49 2.78 2.76 50.33
% Recommendation 115.32 164.17 99.28 223.01 96.74
Item Name Fib (g) SolFib (g) Sugar (g)
MonSac
(g)
Disacc (g) OCarb (g) Fat (g) SatFat (g)
Steve Harmon 63.76 3.72 132.65 29.33 24.49 175.34 145.96 28.31
Day 1 (11/3/2014) 63.76 3.72 132.65 29.33 24.49 175.34 145.96 28.31
All Aboard
Tacos_Mod.2
9.75 0 3.27 1.10 0.03 27.21 16.81 2.48
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5. Person: Steve Harmon | All Days
Page 5
Spreadsheet cont.
Item Name Fib (g) SolFib (g) Sugar (g)
MonSac
(g)
Disacc (g) OCarb (g) Fat (g) SatFat (g)
Fish, cod,
Atlantic, fillet, raw
0 0 0 0 0 0 0.76 0.15
Limes, fresh, med 1.00 -- 0 0 0 2.50 0 0
Garlic, cloves,
fresh
0.02 -- 0.01 -- -- 0.22 0.00 0.00
Spice, cumin,
seeds, ground
0.04 -- -- -- -- -- 0.02 --
Spice, chili
pepper, pwd
0.06 -- 0.01 0.01 0.00 0.01 0.02 0.00
Oil, veg, pure 0 0 0 0 0 0 7.00 0.75
Kale, fresh 1.48 -- 0 0 0 8.89 0 0
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
0.40 -- 0.80 0.80 0 0 0.06 0.01
Herb, cilantro,
sprig, fresh
0.40 -- 0.12 -- -- 0 0.07 0.00
Tortilla, corn,
yellow, 6"
3.00 -- 2.00 -- -- 15.00 1.50 0.50
Avocado, avg,
fresh
3.37 -- 0.33 0.30 0.03 0.59 7.37 1.07
Yogurt with berries 3.18 0.13 23.60 4.86 0.05 7.73 0.16 0.01
Yogurt, vanilla 0 0 14.69 -- -- 6.68 0 0
Strawberries,
med, fresh
2.00 -- 4.00 -- -- 0 0 0
Blueberries, fresh 1.18 0.13 4.91 4.86 0.05 1.05 0.16 0.01
Rice, wild blend, 3
grain, dry
3.00 -- 0 0 0 32.00 1.50 0
Coffee 0 0 0 0 0 0 0 0
Spaghetti squash
lunch
13.45 0.53 11.71 0.96 0.06 16.77 29.61 12.94
Squash,
spaghetti, ckd,
drnd
2.38 0.24 4.30 -- -- 4.30 0.44 0.11
Broccoli, chpd,
ckd, drnd
2.57 0.30 1.08 0.96 0.06 1.94 0.32 0.06
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6. Person: Steve Harmon | All Days
Page 6
Spreadsheet cont.
Item Name Fib (g) SolFib (g) Sugar (g)
MonSac
(g)
Disacc (g) OCarb (g) Fat (g) SatFat (g)
Tomato Sauce,
cnd
1.83 -- 3.66 -- -- 1.83 0 0
Cheese,
mozzarella
parmesan, finely
shred, svg
0 0 0 0 0 2.02 14.17 8.10
Sausage,
chicken, apple
1.33 -- 2.67 -- -- 0 14.68 4.67
Spinach, baby,
fresh
5.34 -- 0 0 0 6.67 0 0
Soup, minestrone 1.50 -- -- -- -- -- 0.50 0
Nuts, pistachios,
halves & pieces, dry
roasted, salted
17.01 -- 11.34 -- -- 17.01 79.38 8.50
Milk, skim, w/add vit
A & D
0 0 18.00 -- -- 1.50 0 0
Water, bottled 0 0 0 0 0 0 0 0
Beans, kidney, dark
red, cnd
4.58 -- 1.31 -- -- 7.85 0.65 0
Banana 4.00 -- 14.00 -- -- 11.00 0 0
Egg, scrambled 0 0 1.70 0.34 1.35 0.27 13.40 4.06
Pretzels, rods 2.00 -- 2.67 -- -- 54.00 2.67 0
Mango, fresh, whole 5.28 3.05 45.06 22.07 22.99 0 1.28 0.31
% Recommendation 159.74 164.55 99.28
Item Name
MonoFat
(g)
PolyFat (g)
TransFat
(g)
Chol (mg) Water (g)
Vit A-IU
(IU)
Vit A-RAE
(RAE)
Caroten
(RE)
Steve Harmon 53.75 30.51 0.76 562.45 1751.27 28884.99 1529.02 2642.87
Day 1 (11/3/2014) 53.75 30.51 0.76 562.45 1751.27 28884.99 1529.02 2642.87
All Aboard
Tacos_Mod.2
8.08 4.21 0 48.76 190.63 17000.51 861.37 1695.51
Fish, cod,
Atlantic, fillet, raw
0.11 0.26 -- 48.76 92.10 45.36 13.61 0
Limes, fresh, med 0 0 0 0 29.90 0 0 0
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7. Person: Steve Harmon | All Days
Page 7
Spreadsheet cont.
Item Name
MonoFat
(g)
PolyFat (g)
TransFat
(g)
Chol (mg) Water (g)
Vit A-IU
(IU)
Vit A-RAE
(RAE)
Caroten
(RE)
Garlic, cloves,
fresh
0.00 0.00 0 0 0.44 0.07 0.00 0.01
Spice, cumin,
seeds, ground
-- -- 0 -- 0.01 0.45 0.02 0.05
Spice, chili
pepper, pwd
0.01 0.01 0 0 0.02 50.03 2.50 5.00
Oil, veg, pure 3.00 3.00 -- 0 0 0 0 0
Kale, fresh 0 0 0 0 -- 15253.74 762.69 1525.37
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
0.00 0.01 0 0 18.29 620.98 31.05 62.10
Herb, cilantro,
sprig, fresh
0.04 0.01 0 0 13.07 956.51 47.83 95.65
Tortilla, corn,
yellow, 6"
-- -- 0 0 -- -- -- --
Avocado, avg,
fresh
4.92 0.91 0 0 36.80 73.36 3.67 7.34
Yogurt with berries 0.02 0.07 0 4.01 108.25 560.76 1.33 2.66
Yogurt, vanilla 0 0 0 4.01 -- 534.12 -- --
Strawberries,
med, fresh
0 0 0 0 66.71 0 0 0
Blueberries, fresh 0.02 0.07 0 0 41.54 26.64 1.33 2.66
Rice, wild blend, 3
grain, dry
-- -- 0 0 -- 0 0 0
Coffee 0 0 0 0 450.95 0 0 0
Spaghetti squash
lunch
0.07 0.35 0 167.24 226.61 6167.63 288.13 576.26
Squash,
spaghetti, ckd,
drnd
0.04 0.21 0 0 157.00 187.11 9.36 18.71
Broccoli, chpd,
ckd, drnd
0.03 0.13 0 0 69.62 1207.44 60.37 120.74
Tomato Sauce,
cnd
0 0 0 0 -- 365.80 18.29 36.58
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8. Person: Steve Harmon | All Days
Page 8
Spreadsheet cont.
Item Name
MonoFat
(g)
PolyFat (g)
TransFat
(g)
Chol (mg) Water (g)
Vit A-IU
(IU)
Vit A-RAE
(RAE)
Caroten
(RE)
Cheese,
mozzarella
parmesan, finely
shred, svg
-- -- 0 40.50 -- 404.99 -- --
Sausage,
chicken, apple
-- -- 0 126.74 -- -- -- --
Spinach, baby,
fresh
0 0 0 0 -- 4002.29 200.11 400.23
Soup, minestrone -- -- -- -- -- -- -- --
Nuts, pistachios,
halves & pieces, dry
roasted, salted
39.69 22.68 0 0 -- 0 0 0
Milk, skim, w/add vit
A & D
0 0 0 4.50 337.02 750.00 -- --
Water, bottled 0 0 0 -- -- -- -- --
Beans, kidney, dark
red, cnd
-- -- 0 0 64.18 65.42 -- --
Banana 0 0 0 0 -- -- -- --
Egg, scrambled 5.42 2.96 0.76 337.94 93.21 705.16 196.42 4.88
Pretzels, rods -- -- 0 0 -- 0 0 0
Mango, fresh, whole 0.47 0.24 0 0 280.43 3635.52 181.78 363.55
% Recommendation 169.66 107.01 187.48 47.33 169.89
Item Name
Retinol
(RE)
BetaCaro
(mcg)
Vit B1
(mg)
Vit B2
(mg)
Vit B3
(mg)
Vit B3-NE
(mg)
Vit B6
(mg)
Vit B12
(mcg)
Steve Harmon 207.59 15700.45 0.42 1.38 7.95 16.17 1.41 1.96
Day 1 (11/3/2014) 207.59 15700.45 0.42 1.38 7.95 16.17 1.41 1.96
All Aboard
Tacos_Mod.2
13.61 10088.18 0.14 0.18 3.59 7.61 0.50 1.03
Fish, cod,
Atlantic, fillet, raw
13.61 0 0.09 0.07 2.34 6.10 0.28 1.03
Limes, fresh, med 0 0 -- -- -- -- -- 0
Garlic, cloves,
fresh
0 0.04 0.00 0.00 0.01 0.01 0.01 0
Spice, cumin,
seeds, ground
0 0.27 -- -- -- -- -- 0
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9. Person: Steve Harmon | All Days
Page 9
Spreadsheet cont.
Item Name
Retinol
(RE)
BetaCaro
(mcg)
Vit B1
(mg)
Vit B2
(mg)
Vit B3
(mg)
Vit B3-NE
(mg)
Vit B6
(mg)
Vit B12
(mcg)
Spice, chili
pepper, pwd
0 25.31 0.00 0.00 0.02 0.02 0.00 0
Oil, veg, pure 0 0 -- -- -- -- -- --
Kale, fresh 0 9152.24 -- -- -- -- -- --
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
0 322.09 0.01 0.02 0.19 0.23 0.06 0
Herb, cilantro,
sprig, fresh
0 557.07 0.01 0.02 0.16 0.16 0.02 0
Tortilla, corn,
yellow, 6"
-- -- -- -- -- -- -- --
Avocado, avg,
fresh
0 31.16 0.03 0.07 0.87 1.08 0.13 0
Yogurt with berries 0 15.79 0.02 0.47 0.21 0.23 0.03 0
Yogurt, vanilla -- -- -- 0.45 -- -- -- --
Strawberries,
med, fresh
0 0 -- -- -- -- -- 0
Blueberries, fresh 0 15.79 0.02 0.02 0.21 0.23 0.03 0
Rice, wild blend, 3
grain, dry
0 0 -- -- -- -- -- --
Coffee 0 0 -- -- -- -- -- --
Spaghetti squash
lunch
0 3414.37 0.11 0.13 1.81 2.48 0.32 0
Squash,
spaghetti, ckd,
drnd
0 100.36 0.06 0.04 1.38 1.63 0.17 0
Broccoli, chpd,
ckd, drnd
0 724.62 0.05 0.10 0.43 0.85 0.16 0
Tomato Sauce,
cnd
0 214.43 -- -- -- -- -- --
Cheese,
mozzarella
parmesan, finely
shred, svg
-- -- -- -- -- -- -- --
Sausage,
chicken, apple
-- -- -- -- -- -- -- --
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10. Person: Steve Harmon | All Days
Page 10
Spreadsheet cont.
Item Name
Retinol
(RE)
BetaCaro
(mcg)
Vit B1
(mg)
Vit B2
(mg)
Vit B3
(mg)
Vit B3-NE
(mg)
Vit B6
(mg)
Vit B12
(mcg)
Spinach, baby,
fresh
0 2374.96 -- -- -- -- -- --
Soup, minestrone -- -- -- -- -- -- -- --
Nuts, pistachios,
halves & pieces, dry
roasted, salted
0 0 -- -- -- -- -- --
Milk, skim, w/add vit
A & D
-- -- -- -- -- -- -- --
Water, bottled -- -- -- -- -- -- -- --
Beans, kidney, dark
red, cnd
-- -- -- -- -- -- -- --
Banana -- -- -- -- -- -- -- --
Egg, scrambled 193.98 31.72 0.05 0.46 0.09 2.87 0.16 0.93
Pretzels, rods 0 0 -- -- -- -- -- --
Mango, fresh, whole 0 2150.40 0.09 0.13 2.25 2.98 0.40 0
% Recommendation 34.74 105.79 49.66 101.06 108.61 81.63
Item Name Biot (mcg) Vit C (mg)
Vit D-IU
(IU)
Vit D-mcg
(mcg)
Vit
E-a-Toco
(mg)
Folate
(mcg)
Fol_DFE
(mcg)
Vit K
(mcg)
Steve Harmon 21.94 428.77 385.49 9.64 10.05 355.83 355.83 195.70
Day 1 (11/3/2014) 21.94 428.77 385.49 9.64 10.05 355.83 355.83 195.70
All Aboard
Tacos_Mod.2
1.81 165.12 40.82 1.02 4.01 66.62 66.62 55.77
Fish, cod,
Atlantic, fillet, raw
-- 1.13 40.82 1.02 0.73 7.94 7.94 0.11
Limes, fresh, med -- 10.50 -- -- -- -- -- --
Garlic, cloves,
fresh
-- 0.23 0 0 0.00 0.02 0.02 0.01
Spice, cumin,
seeds, ground
-- 0.00 -- -- -- -- -- --
Spice, chili
pepper, pwd
-- 0.00 0 0 0.06 0.05 0.05 0.18
Oil, veg, pure -- 0 -- -- 1.51 -- -- --
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11. Person: Steve Harmon | All Days
Page 11
Spreadsheet cont.
Item Name Biot (mcg) Vit C (mg)
Vit D-IU
(IU)
Vit D-mcg
(mcg)
Vit
E-a-Toco
(mg)
Folate
(mcg)
Fol_DFE
(mcg)
Vit K
(mcg)
Kale, fresh -- 119.07 -- -- -- -- -- --
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
-- 25.33 0 0 0.31 9.12 9.12 0.97
Herb, cilantro,
sprig, fresh
-- 3.83 0 0 0.35 8.79 8.79 43.94
Tortilla, corn,
yellow, 6"
-- -- -- -- -- -- -- --
Avocado, avg,
fresh
1.81 5.02 0 0 1.04 40.70 40.70 10.55
Yogurt with berries -- 52.79 106.82 2.67 0.28 2.96 2.96 9.52
Yogurt, vanilla -- 0 106.82 2.67 -- -- -- --
Strawberries,
med, fresh
-- 48.00 -- -- -- -- -- --
Blueberries, fresh -- 4.79 0 0 0.28 2.96 2.96 9.52
Rice, wild blend, 3
grain, dry
-- 0 -- -- -- -- -- --
Coffee -- 0 -- -- -- -- -- --
Spaghetti squash
lunch
-- 79.17 0 0 1.34 97.85 97.85 111.42
Squash,
spaghetti, ckd,
drnd
-- 5.95 0 0 0.20 13.61 13.61 1.36
Broccoli, chpd,
ckd, drnd
-- 50.62 0 0 1.13 84.24 84.24 110.06
Tomato Sauce,
cnd
-- 6.58 -- -- -- -- -- --
Cheese,
mozzarella
parmesan, finely
shred, svg
-- 0 -- -- -- -- -- --
Sausage,
chicken, apple
-- -- -- -- -- -- -- --
Spinach, baby,
fresh
-- 16.01 -- -- -- -- -- --
Soup, minestrone -- -- -- -- -- -- -- --
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12. Person: Steve Harmon | All Days
Page 12
Spreadsheet cont.
Item Name Biot (mcg) Vit C (mg)
Vit D-IU
(IU)
Vit D-mcg
(mcg)
Vit
E-a-Toco
(mg)
Folate
(mcg)
Fol_DFE
(mcg)
Vit K
(mcg)
Nuts, pistachios,
halves & pieces, dry
roasted, salted
-- 6.80 -- -- -- -- -- --
Milk, skim, w/add vit
A & D
-- 1.80 150.00 3.75 -- -- -- --
Water, bottled -- -- -- -- -- -- -- --
Beans, kidney, dark
red, cnd
-- 0.79 -- -- -- -- -- --
Banana -- -- -- -- -- -- -- --
Egg, scrambled 20.13 0 87.84 2.20 1.40 43.92 43.92 4.88
Pretzels, rods -- 0 -- -- -- -- -- --
Mango, fresh, whole -- 122.30 0 0 3.02 144.48 144.48 14.11
% Recommendation 73.13 476.41 64.25 67.01 88.96 88.96 163.09
Item Name Panto (mg) Calc (mg)
Chrom
(mcg)
Copp (mg) Fluor (mg)
Iodine
(mcg)
Iron (mg) Magn (mg)
Steve Harmon 4.31 1723.91 9.27 0.75 0.01 47.90 19.64 142.43
Day 1 (11/3/2014) 4.31 1723.91 9.27 0.75 0.01 47.90 19.64 142.43
All Aboard
Tacos_Mod.2
1.02 171.09 -- 0.17 0.00 1.20 2.72 57.36
Fish, cod,
Atlantic, fillet, raw
0.17 18.14 -- 0.03 -- -- 0.43 36.29
Limes, fresh, med -- 0 -- -- -- -- 0 --
Garlic, cloves,
fresh
0.00 1.36 -- 0.00 -- -- 0.01 0.19
Spice, cumin,
seeds, ground
-- 0.83 -- -- -- -- 0.03 --
Spice, chili
pepper, pwd
0.00 0.56 -- 0.00 -- -- 0.03 0.25
Oil, veg, pure -- 0 -- -- -- -- 0 --
Kale, fresh -- 133.29 -- -- -- -- 1.60 --
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
0.06 1.39 -- 0.00 -- 0.20 0.09 2.38
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13. Person: Steve Harmon | All Days
Page 13
Spreadsheet cont.
Item Name Panto (mg) Calc (mg)
Chrom
(mcg)
Copp (mg) Fluor (mg)
Iodine
(mcg)
Iron (mg) Magn (mg)
Herb, cilantro,
sprig, fresh
0.08 9.50 -- 0.03 -- -- 0.25 3.69
Tortilla, corn,
yellow, 6"
-- -- -- -- -- -- -- --
Avocado, avg,
fresh
0.70 6.03 -- 0.10 0.00 1.00 0.28 14.57
Yogurt with berries 0.06 213.25 -- 0.03 -- -- 0.50 2.96
Yogurt, vanilla -- 200.29 -- -- -- -- 0 --
Strawberries,
med, fresh
-- 10.00 -- -- -- -- 0.36 --
Blueberries, fresh 0.06 2.96 -- 0.03 -- -- 0.14 2.96
Rice, wild blend, 3
grain, dry
-- 0 -- -- -- -- 0.36 --
Coffee -- 15.99 -- -- -- -- 0 --
Spaghetti squash
lunch
1.08 551.96 9.27 0.11 0.00 1.56 4.70 35.09
Squash,
spaghetti, ckd,
drnd
0.60 35.72 -- 0.06 -- -- 0.58 18.71
Broccoli, chpd,
ckd, drnd
0.48 31.20 9.27 0.05 0.00 1.56 0.52 16.38
Tomato Sauce,
cnd
-- 0 -- -- -- -- 0 --
Cheese,
mozzarella
parmesan, finely
shred, svg
-- 404.99 -- -- -- -- 0 --
Sausage,
chicken, apple
-- -- -- -- -- -- -- --
Spinach, baby,
fresh
-- 80.05 -- -- -- -- 3.60 --
Soup, minestrone -- -- -- -- -- -- -- --
Nuts, pistachios,
halves & pieces, dry
roasted, salted
-- 226.80 -- -- -- -- 6.12 --
Milk, skim, w/add vit
A & D
-- 375.00 -- -- -- -- 0 --
Water, bottled -- -- -- -- -- -- -- --
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14. Person: Steve Harmon | All Days
Page 14
Spreadsheet cont.
Item Name Panto (mg) Calc (mg)
Chrom
(mcg)
Copp (mg) Fluor (mg)
Iodine
(mcg)
Iron (mg) Magn (mg)
Beans, kidney, dark
red, cnd
-- 52.34 -- -- -- -- 1.18 --
Banana -- -- -- -- -- -- -- --
Egg, scrambled 1.48 80.52 -- 0.07 0.00 45.14 1.60 13.42
Pretzels, rods -- 0 -- -- -- -- 1.92 --
Mango, fresh, whole 0.66 36.96 -- 0.37 -- -- 0.54 33.60
% Recommendation 86.27 172.39 26.50 82.96 0.19 31.94 245.46 33.91
Item Name Mang (mg) Moly (mcg) Phos (mg) Pot (mg) Sel (mcg) Sod (mg) Zinc (mg)
Omega3
(g)
Steve Harmon 0.93 19.29 800.57 2662.36 70.52 5417.63 3.31 0.94
Day 1 (11/3/2014) 0.93 19.29 800.57 2662.36 70.52 5417.63 3.31 0.94
All Aboard
Tacos_Mod.2
0.19 0.99 269.94 871.54 38.02 128.11 0.97 0.29
Fish, cod,
Atlantic, fillet, raw
0.02 -- 230.20 468.33 37.53 61.23 0.51 0.22
Limes, fresh, med -- -- -- 37.50 -- 0 -- 0
Garlic, cloves,
fresh
0.01 -- 1.15 3.01 0.11 0.13 0.01 0.00
Spice, cumin,
seeds, ground
-- -- -- -- -- 0.20 -- --
Spice, chili
pepper, pwd
0.00 -- 0.51 3.29 0.03 2.77 0.01 0.00
Oil, veg, pure -- -- -- -- -- 0 -- --
Kale, fresh -- -- -- -- -- 42.95 -- 0
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
0.02 0.99 5.16 41.85 0.02 0.79 0.05 0.00
Herb, cilantro,
sprig, fresh
0.06 -- 6.80 73.85 0.13 6.52 0.07 0
Tortilla, corn,
yellow, 6"
-- -- -- -- -- 10.00 -- --
Avocado, avg,
fresh
0.07 -- 26.13 243.71 0.20 3.52 0.32 0.06
Yogurt with berries 0.17 -- 206.21 345.10 0.05 100.64 0.08 0.03
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15. Person: Steve Harmon | All Days
Page 15
Spreadsheet cont.
Item Name Mang (mg) Moly (mcg) Phos (mg) Pot (mg) Sel (mcg) Sod (mg) Zinc (mg)
Omega3
(g)
Yogurt, vanilla -- -- 200.29 307.12 -- 100.15 -- 0
Strawberries,
med, fresh
-- -- -- -- -- 0 -- 0
Blueberries, fresh 0.17 -- 5.92 37.99 0.05 0.49 0.08 0.03
Rice, wild blend, 3
grain, dry
-- -- -- -- -- 0 -- --
Coffee -- -- -- -- -- 8.00 -- 0
Spaghetti squash
lunch
0.34 -- 76.07 720.19 1.76 2311.68 0.69 0.23
Squash,
spaghetti, ckd,
drnd
0.19 -- 23.81 199.01 0.51 30.62 0.34 0.13
Broccoli, chpd,
ckd, drnd
0.15 -- 52.26 228.54 1.25 31.98 0.35 0.09
Tomato Sauce,
cnd
-- -- -- 292.64 -- 749.89 -- 0
Cheese,
mozzarella
parmesan, finely
shred, svg
-- -- -- -- -- 425.24 -- --
Sausage,
chicken, apple
-- -- -- -- -- 893.84 -- --
Spinach, baby,
fresh
-- -- -- -- -- 180.10 -- 0
Soup, minestrone -- -- -- -- -- 510.00 -- --
Nuts, pistachios,
halves & pieces, dry
roasted, salted
-- -- -- -- -- 907.18 -- --
Milk, skim, w/add vit
A & D
-- -- -- -- -- 195.00 -- 0
Water, bottled -- -- -- -- -- 0 -- 0
Beans, kidney, dark
red, cnd
-- -- -- -- -- 170.10 -- --
Banana -- -- -- -- -- 0 -- 0
Egg, scrambled 0.03 18.30 201.30 161.04 28.67 176.90 1.27 0.22
Pretzels, rods -- -- -- -- -- 906.67 -- --
Mango, fresh, whole 0.21 -- 47.04 564.48 2.02 3.36 0.30 0.17
% Recommendation 40.32 42.87 114.37 56.65 128.21 361.18 30.09 32.92
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16. Person: Steve Harmon | All Days
Page 16
Spreadsheet cont.
Item Name
Omega6
(g)
Alc (g) Caff (mg) Chln (mg)
Steve Harmon 3.82 0 306.22 426.43
Day 1 (11/3/2014) 3.82 0 306.22 426.43
All Aboard
Tacos_Mod.2
0.90 0 0 84.28
Fish, cod,
Atlantic, fillet, raw
0.03 0 0 73.94
Limes, fresh, med 0 0 0 --
Garlic, cloves,
fresh
0.00 0 0 0.17
Spice, cumin,
seeds, ground
-- 0 0 --
Spice, chili
pepper, pwd
0.01 0 0 0.11
Oil, veg, pure -- 0 0 --
Kale, fresh 0 0 0 --
Peppers, sweet,
bell, red, fresh,
med 2 3/4" x 2
1/2"
0.01 0 0 1.11
Herb, cilantro,
sprig, fresh
0.01 0 0 1.81
Tortilla, corn,
yellow, 6"
-- 0 0 --
Avocado, avg,
fresh
0.84 0 0 7.14
Yogurt with berries 0.04 0 0 2.96
Yogurt, vanilla 0 0 0 --
Strawberries,
med, fresh
0 0 0 --
Blueberries, fresh 0.04 0 0 2.96
Rice, wild blend, 3
grain, dry
-- 0 0 --
Coffee 0 0 306.22 --
Spaghetti squash
lunch
0.12 0 0 44.04
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17. Person: Steve Harmon | All Days
Page 17
Spreadsheet cont.
Item Name
Omega6
(g)
Alc (g) Caff (mg) Chln (mg)
Squash,
spaghetti, ckd,
drnd
0.08 0 0 12.76
Broccoli, chpd,
ckd, drnd
0.04 0 0 31.28
Tomato Sauce,
cnd
0 0 0 --
Cheese,
mozzarella
parmesan, finely
shred, svg
-- 0 0 --
Sausage,
chicken, apple
-- 0 0 --
Spinach, baby,
fresh
0 0 0 --
Soup, minestrone -- 0 0 --
Nuts, pistachios,
halves & pieces, dry
roasted, salted
-- 0 0 --
Milk, skim, w/add vit
A & D
0 0 0 --
Water, bottled 0 0 0 --
Beans, kidney, dark
red, cnd
-- 0 0 --
Banana 0 0 0 --
Egg, scrambled 2.69 0 0 269.62
Pretzels, rods -- 0 0 --
Mango, fresh, whole 0.06 0 0 25.54
% Recommendation 15.07 77.53
Multi-Column
Nutrients Value Nutrients Value
Basic Components Biotin (mcg) 21.94
Gram Weight (g) 5152.45 Vitamin C (mg) 428.77
Calories (kcal) 3287.99 Vitamin D - IU (IU) 385.49
Calories from Fat (kcal) 1310.62 Vitamin D - mcg (mcg) 9.64
Calories from SatFat (kcal) 254.76 Vitamin E - Alpha-Toco (mg) 10.05
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18. Person: Steve Harmon | All Days
Page 18
Multi-Column cont.
Nutrients Value Nutrients Value
Protein (g) 153.76 Folate (mcg) 355.83
Carbohydrates (g) 379.25 Folate, DFE (mcg) 355.83
Dietary Fiber (g) 63.76 Vitamin K (mcg) 195.70
Soluble Fiber (g) 3.72 Pantothenic Acid (mg) 4.31
Total Sugars (g) 132.65 Minerals
Monosaccharides (g) 29.33 Calcium (mg) 1723.91
Disaccharides (g) 24.49 Chromium (mcg) 9.27
Other Carbs (g) 175.34 Copper (mg) 0.75
Fat (g) 145.96 Fluoride (mg) 0.01
Saturated Fat (g) 28.31 Iodine (mcg) 47.90
Mono Fat (g) 53.75 Iron (mg) 19.64
Poly Fat (g) 30.51 Magnesium (mg) 142.43
Trans Fatty Acid (g) 0.76 Manganese (mg) 0.93
Cholesterol (mg) 562.45 Molybdenum (mcg) 19.29
Water (g) 1751.27 Phosphorus (mg) 800.57
Vitamins Potassium (mg) 2662.36
Vitamin A - IU (IU) 28884.99 Selenium (mcg) 70.52
Vitamin A - RAE (RAE) 1529.02 Sodium (mg) 5417.63
Carotenoid RE (RE) 2642.87 Zinc (mg) 3.31
Retinol RE (RE) 207.59 Poly Fats
Beta-Carotene (mcg) 15700.45 Omega 3 Fatty Acid (g) 0.94
Vitamin B1 (mg) 0.42 Omega 6 Fatty Acid (g) 3.82
Vitamin B2 (mg) 1.38 Other Nutrients
Vitamin B3 (mg) 7.95 Alcohol (g) 0
Vitamin B3 - Niacin Equiv (mg) 16.17 Caffeine (mg) 306.22
Vitamin B6 (mg) 1.41 Choline (mg) 426.43
Vitamin B12 (mcg) 1.96
Single Nutrient
Item Name Quantity Measure Wgt (g) Percent 0 25 50 75 100
Day 1 (11/3/2014) 5152.45 100.00%
Total 5152.45
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19. Person: Steve Harmon | All Days
Page 19
Bar Graph
Nutrients Value Rcmd % Rcmd 0 20 40 60 80 100 120- RDA/AI
Basic Components
Gram Weight (g) 5152.45
Calories (kcal) 3287.99 2851.10 115.32%
Calories from Fat (kcal) 1310.62 798.31 164.17%
Calories from SatFat
(kcal)
254.76 256.60 99.28%
Protein (g) 153.76 68.95 223.01%
Carbohydrates (g) 379.25 392.03 96.74%
Dietary Fiber (g) 63.76 39.92 159.74%
Soluble Fiber (g) 3.72
Total Sugars (g) 132.65
Monosaccharides (g) 29.33
Disaccharides (g) 24.49
Other Carbs (g) 175.34
Fat (g) 145.96 88.70 164.55%
Saturated Fat (g) 28.31 28.51 99.28%
Mono Fat (g) 53.75 31.68 169.66%
Poly Fat (g) 30.51 28.51 107.01%
Trans Fatty Acid (g) 0.76
Cholesterol (mg) 562.45 300.00 187.48%
Water (g) 1751.27 3700.00 47.33%
Vitamins
Vitamin A - IU (IU) 28884.99
Vitamin A - RAE (RAE) 1529.02 900.00 169.89%
Carotenoid RE (RE) 2642.87
Retinol RE (RE) 207.59
Beta-Carotene (mcg) 15700.45
Vitamin B1 (mg) 0.42 1.20 34.74%
Vitamin B2 (mg) 1.38 1.30 105.79%
Vitamin B3 (mg) 7.95 16.00 49.66%
Vitamin B3 - Niacin
Equiv (mg)
16.17 16.00 101.06%
Vitamin B6 (mg) 1.41 1.30 108.61%
Vitamin B12 (mcg) 1.96 2.40 81.63%
Biotin (mcg) 21.94 30.00 73.13%
Vitamin C (mg) 428.77 90.00 476.41%
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20. Person: Steve Harmon | All Days
Page 20
Bar Graph cont.
Nutrients Value Rcmd % Rcmd 0 20 40 60 80 100 120- RDA/AI
Vitamin D - IU (IU) 385.49
Vitamin D - mcg (mcg) 9.64 15.00 64.25%
Vitamin E - Alpha-Toco
(mg)
10.05 15.00 67.01%
Folate (mcg) 355.83 400.00 88.96%
Folate, DFE (mcg) 355.83 400.00 88.96%
Vitamin K (mcg) 195.70 120.00 163.09%
Pantothenic Acid (mg) 4.31 5.00 86.27%
Minerals
Calcium (mg) 1723.91 1000.00 172.39%
Chromium (mcg) 9.27 35.00 26.50%
Copper (mg) 0.75 0.90 82.96%
Fluoride (mg) 0.01 4.00 0.19%
Iodine (mcg) 47.90 150.00 31.94%
Iron (mg) 19.64 8.00 245.46%
Magnesium (mg) 142.43 420.00 33.91%
Manganese (mg) 0.93 2.30 40.32%
Molybdenum (mcg) 19.29 45.00 42.87%
Phosphorus (mg) 800.57 700.00 114.37%
Potassium (mg) 2662.36 4700.00 56.65%
Selenium (mcg) 70.52 55.00 128.21%
Sodium (mg) 5417.63 1500.00 361.18%
Zinc (mg) 3.31 11.00 30.09%
Poly Fats
Omega 3 Fatty Acid (g) 0.94 2.85 32.92%
Omega 6 Fatty Acid (g) 3.82 25.34 15.07%
Other Nutrients
Alcohol (g) 0
Caffeine (mg) 306.22
Choline (mg) 426.43 550.00 77.53%
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21. Person: Steve Harmon
Page 21
Source of Total Calories
Protein 17.8 %
Carbohydrates 44.0 %
Fat 38.1 %
Alcohol 0 %
Source of Calories from Fat
Saturated Fat (7-10%) 7.4 %
Mono Fat (10-15%) 14.0 %
Poly Fat (up to 10%) 8.0 %
Trans Fatty Acid 0.2 %
Other 8.5 %
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22. Person: Steve Harmon | All Days
Page 22
Source of Total Calories
Source of Total Calories 0 10 20 30 40 50
Protein 17.85%
Carbohydrates 44.03%
Fat 38.12%
Alcohol 0%
Source of Calories from Fat
Source of Calories from
Fat
0 10 20 30 40 50
Saturated Fat 7.39%
Mono Fat 14.04%
Poly Fat 7.97%
Trans Fatty Acid 0.20%
Fat 8.52%
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23. Person: Steve Harmon | All Days
Page 23
MyPlate
Male Age: 48 Yrs. Height: 6 ft. 2 in. Weight: 190.00 lb. Lightly Active BMI: 24.39
Steve Harmon | All Days
My Plate - Intake vs Recommendation
2900 Calories Pattern
Group Percent of Rec. Comparison Amount (Daily)
Grain Total Intake 16 % 1.59 oz equivalent
Grain Total Recommended 10 oz equivalent
Vegetable Total Intake 146 % 5.10 cup equivalent
Vegetable Total Recommended 3.5 cup equivalent
Fruit Intake 126 % 3.15 cup equivalent
Fruit Recommended 2.5 cup equivalent
Dairy Intake 97 % 2.90 cup equivalent
Dairy Recommended 3 cup equivalent
Protein Total Intake 142 % 9.93 oz equivalent
Protein Total Recommended 7 oz equivalent
Make at least half your grains whole grains.
Vary the vegetables that you eat:
Dark Green Vegetables = 3.00 cups weekly
Red & Orange Vegetables = 2.50 cups weekly
Beans and Peas = 3.50 cups weekly
Starchy Vegetables = 7.00 cups weekly
Other Vegetables = 8.50 cups weekly
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