Reference no: EM133423210
Nutrient Actual Rec. Percent
Basic Components
Calories 1,927. 1,904.0 100%
Calories from Fat 754.00 533.0 142%
Calories from SatFat 205.00 171.0 119%
Protein (g) 110.00 47.6-167 100%
Carbohydrates (g) 197.00 214-309 92%
Total Sugars (g) 108.00
Added Sugar (g)++ 0.00 0-47.6 %
Dietary Fiber (g) 21.80 26.7 82%
Soluble Fiber (g) 6.31
Insoluble Fiber (g) 12.70
Fat (g) 83.80 42.3-74.0 113%
Saturated Fat (g) 22.70 0-21.2 107%
Trans Fat (g) 0.92 Minimize+
Mono Fat (g) 30.30 21.2 143%
Poly Fat (g) 23.10 19.0 121%
Cholesterol (mg) 512.00 Limit+
Water (g) 3,307. 2,700.0 122%
Vitamins
Vitamin A - RAE (mcg) 607.00 700.0 87%
Beta-carotene (mcg) 3,583.
Vitamin B1 - Thiamin 1.23 1.1 112%
Vitamin B2 - Riboflavin 2.01 1.1 183%
Vitamin B3 - Niacin (mg) 23.90 14.0 171%
Vitamin B6 (mg) 2.36 1.3 182% Do not exceed 100 mg*
Vitamin B12 (mcg) 7.36 2.4 307% Over 50 should take a supplement or eat fortified foods*
Vitamin C (mg) 362.00 75.0 483%
Vitamin D - mcg (mcg) 15.70 15.0 105% 15 to no more than 100 mcg*
Vitamin E - a-Toco (mg) 11.30 15.0 75%
Folate (mcg) 556.00 400.0 139% Women of child-bearing age should take a supplement or fortified foods with 400 mcg*
Minerals
Calcium (mg) 775.00 1,000.0 78% Do not exceed 2500 mg*
Iron (mg) 13.00 18.0 72% Do not exceed 45 mg*
Magnesium (mg) 520.00 310.0 168% Do not exceed 350 mg by supplement*
Phosphorus (mg) 2,140. 700.0 306% Do not exceed 4000 mg*
Potassium (mg) 3,679. 2,600.0 142% At least 3400 mg per day*
Selenium (mcg) 158.00
Sodium (mg) 3,448. 2,300.0 150% Less than 2300 mg per day*
Zinc (mg) 12.60 8.0 157% Do not exceed 40 mg*
Other
Omega-3 (g) 2.10
Omega-6 (g) 20.80
Alcohol (g) 0.00 Do not exceed 2 standard drinks for men and 1 standard drink for women+
Caffeine (mg) 2.37 Up to 400 mg (three to five 8-oz cups of coffee per day)+
Questions
1. What percent of your total kcals came from carbohydrates? From proteins? From fat? Show your calculations?
2. What percent of your total kcals came from saturated fat? Show your calculations?
3. Do you think it's realistic to get 100% RDA for each and every nutrient, every day, with food alone? Explain and expand. Could you get 90% RDA for every nutrient throughout a week? How COULD you get complete nutrition from food alone? Does variety matter (why or why not)?