Nutritional data and daily report for 11/9/15

Weekly Progress

NUTRIENTS:	GOAL	TUE 11/3	WED 11/4	THU 11/5	FRI 11/6	SAT 11/7	SUN 11/8	TODAY
Calories	1,200 - 1,550	-	-	2,562	3,167	2,280	868	2,847
Fat	40 - 52g	-	-	88	142	98	27	118
Carbohydrates	150 - 194g	-	-	362	384	254	121	338
Protein	60 - 78g	-	-	89	93	91	40	119
Potassium, K	4,500 - 6,000mg	-	-	3,278	3,045	2,222	201	1,773
Calcium, Ca	120 - 200%	-	-	191	140	116	7	54
Sodium, Na	0 - 2,300mg	-	-	2,664	3,528	4,213	996	5,723
Magnesium, Mg	105 - 175%	-	-	59	46	24	5	34
Folate, total	100 - 250%	-	-	94	116	127	2	15
Cholesterol	0 - 300mg	-	-	128	93	145	85	218
Vitamin B-12	100 - 200%	-	-	148	85	81	-	50
Fatty acids, total saturated	0 - 25g	-	-	29	35	33	5	31
Vitamin D	100 - 150%	-	-	114	95	45	-	45
Water	0 - 800g	-	-	693	427	127	466	108
Iron, Fe	100 - 150%	-	-	136	128	110	7	87
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Water Tracker

8

At least 8 glasses of water a day is recommended.

Calorie Breakdown

MONDAY, NOVEMBER 9, 2015
BREAKFAST
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Milk, 2%, with added nonfat milk solids, without added vit A, 1 cup	137	5	14	10	446	28	145	0	0	20	0	3	25	0	0
Kellogg's Raisin Bran Crunch cereal, 2 cup	380	2	90	8	420	4	400	20	0	0	50	0	20	6	50
	517	7	104	18	866	32	545	20	0	20	50	3	45	6	50
LUNCH
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Jambalaya Stock Pot , 2 cup	540	26	42	36	0	0	2,160	0	0	90	0	8	0	0	0
RICE - Dynasty Jasmine Rice 1/2 cup cooked, 1 serving	160	0	37	2	0	0	0	0	0	0	0	0	0	0	0
	700	26	79	38	0	0	2,160	0	0	90	0	8	0	0	0
DINNER
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Grilled Cheese Sandwich, 0.5 serving	160	8	18	6	0	12	450	0	0	18	0	4	0	0	5
Jambalaya Stock Pot , 2 cup	540	26	42	36	0	0	2,160	0	0	90	0	8	0	0	0
	700	34	60	42	0	12	2,610	0	0	108	0	12	0	0	5
SNACK
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Banana, fresh, 1 medium (7" to 7-7/8" long)	105	0	27	1	422	1	2	9	6	0	0	0	0	88	2
	105	0	27	1	422	1	2	9	6	0	0	0	0	88	2
SNACK 3
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Planters Dry Roasted lightly salted peanuts, 2 oz	340	28	10	14	400	4	160	0	0	0	0	4	0	0	16
	340	28	10	14	400	4	160	0	0	0	0	4	0	0	16
SNACK 4
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
None
SNACK 5
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
None
SNACK 2
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Bread, wheat (including toast), 2 slice	125	2	23	5	84	5	239	6	10	0	0	0	0	15	9
Chocolate Hazelnut Spread, 4 tbsp	360	22	36	2	0	0	8	0	0	0	0	4	0	0	4
	485	24	59	7	84	5	247	6	10	0	0	4	0	15	13
	2,847	118	338	119	1,773	54	5,723	34	15	218	50	31	45	108	87
	1200 - 1550	40 - 52	150 - 194	60 - 78	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	0 - 800	100 - 150