Nutrient Analysis 24 hour
Nutrient Your Intake Recommendation
or Acceptable Range
Food Energy/Total Calories (kcals) 2021 2107
Protein (gm) 78 46
Carbohydrate (gm) 260 130
Total Fiber (gm) 12 26
Total Fat (gm) 76.3 56.1 – 78.6
Saturated Fat (gm) 34 < 22.5
Monounsaturated Fat (gm) 24 **
Polyunsaturated Fat (gm) 13 **
Linoleic (omega 6) (gm) 11.5 11
Alpha Linolenic (omega 3) (gm) 1.5 1.1
Cholesterol (mg) 236 < 300
Vitamin A (mcg RAE) 747.7 700
Vitamin C (mg) 85.7 65
Vitamin E (mg a-TE) 5.8 15
Thiamin (mg) 1.4 1
Riboflavin (mg) 2.1 1
Niacin (mg) 26.2 14
Folate (mcg, DFE) 419.5 400
Vitamin B6 (mg) 1.7 1.2
Vitamin B12 (mcg) 4.7 2.4
Calcium (mg) 1234.9 1300
Phosphorus (mg) 1239.8 1250
Magnesium (mg) 229.2 360
Iron (mg) 14.5 15
Zinc (mg) 11.3 9
Selenium (mcg) 88.8 55
Potassium (mg) 2100 4700
Sodium (mg) 2571 1500 – 2300
** Nutrient has no recognized recommendation.
My intake for the following nutrients was:
Calcium : 1234.9 recommendation: 1300
Iron : 14.5 recommendation: 15
Vitamin A : 747.7 recommendation: 700
Vitamin C : 85.7 recommendation: 65
Sodium : 2571 recommendation: 1500-2300
Nutrient One: I consumed less Iron than is recommended or within an acceptable range. I
could eat more eggs and peaches to obtain more of this nutrient in my diet.
Nutrient Two: I consumed less Potassium than is recommended or within an acceptable
range. I could eat more tomatoes and bananas to obtain more of this nutrient in my diet
Nutrient One: I consumed more Sodium than is recommended or within an acceptable
range. I could eat less Pickles and chips and stop adding extra salt to my food to consume
less of this nutrient in my diet.
Nutrient Two: I consumed more Selenium than is recommended or within an acceptable
range. I could eat less cooked beef and white rice to consume less of this nutrient in my
diet.