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MY TRACKING
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1/18/2015

Caloric Ratio = 0:55:32:13 (Alcohol:Carbohydrate:Fats:Protein)

Completeness Score = 58
Fullness Factor (FF) = 3.5
ND Rating = 3.5
eGL = 185
IF Rating = -12

PROTEIN & AMINO

Protein
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic acid
Glutamic acid
Glycine
Proline
Serine
Hydroxyproline

ACIDS
78.1

~5408
~4584
~1153
~3944
~3483
~2863
~4018
~3488

FATS & FATTY ACIDS

Total Fat
Saturated Fat
4:00
~1817
6:00
~1129
8:00
~670
10:00
~1440
12:00
~1496
13:00
~0.0
14:00
~4476
15:00
~0.0
16:00
~19218
17:00
~330
18:00
~8907
19:00
~0.0
20:00
~124
22:00
~49.6
24:00:00
Monounsaturated Fat
14:01
~0.0
15:01
~0.0
16:1 undifferentiated
16:1 c
~556
16:1 t
~0.0
17:01
~0.0
18:1 undifferentiated
18:1 c
~12583

g
~836
~2830
~3171
mg
mg
~1655
mg
~3880
~2386
mg
~3928
~1962
mg
~8894
~13808
mg
mg
mg
~0.0
89.7
39.7
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
mg
~0.0

TOTAL
156
mg
mg
mg

%DV

mg
mg
mg
mg
mg
mg
mg

mg
TOTAL
g
g

138
199

%DV

mg
~26.7

~1271

mg

mg
mg
mg
mg
mg
~25106 mg
mg

18:1 t
~1670 mg
20:01
~317
mg
22:1 undifferentiated
~0.0
22:1 c
~0.0
mg
22:1 t
~0.0
mg
24:1 c
~0.0
mg
Polyunsaturated Fat
~15.3
16:2 undifferentiated
~0.0
18:2 undifferentiated
~13298
"18:2 n-6 c,c"
~8182 mg
"18:2 c,t"
~0.0
mg
"18:2 t,c"
~0.0
mg
"18:2 t,t"
~0.0
mg
18:2 i
~272
mg
18:2 t not further defined
18:03
~1909 mg
"18:3 n-3, c,c,c"
~1034
"18:3 n-6, c,c,c"
~0.0
18:4 undifferentiated
~0.0
"20:2 n-6 c,c"
~0.0
mg
20:3 undifferentiated
~0.0
20:3 n-3
~0.0
mg
20:3 n-6
~0.0
mg
20:4 undifferentiated
~82.3
20:4 n-3
~0.0
mg
20:4 n-6
~0.0
mg
20:5 n-3
~0.0
mg
22:02
~0.0
mg
22:5 n-3
~0.0
mg
22:6 n-3
~3.4
mg
Total trans fatty acids
~0.1
Total trans-monoenoic fatty acids
Total trans-polyenoic fatty acids
Total Omega-3 fatty acids
Total Omega-6 fatty acids
STEROLS
TOTAL
Cholesterol
Phytosterols
Campesterol
Stigmasterol
Beta-sitosterol

256
~5.6
~0.0
~0.0
~2.2

VITAMINS
TOTAL
Vitamin A
44507
Retinol
413
mcg
Retinol Activity Equivalent
Alpha Carotene
~1758
Beta Carotene
~24994
Beta Cryptoxanthin
Lycopene
~0.0
Lutein+Zeaxanthin
Vitamin C
308
Vitamin D
~31.4
Vitamin E (Alpha Tocopherol)
Beta Tocopherol
~0.0
Gamma Tocopherol
Delta Tocopherol
Vitamin K
~490
Thiamin
2.7
mg

%DV
mg
mg
mg
mg
mg
IU

mg

g
mg
mg

~0.0
mg
mg
mg
mg
mg

g
~0.0
~0.1
~1912 mg
~13298 mg

mg
~1.5
~0.0
mcg
180

g
g

85

%DV
890
2575

mcg
mcg
~0.3
mcg
~10039
mg
IU

mg

mcg

mcg
mcg
513
~8
~3.5
mg
mg
~613

mg

~18

Riboflavin
2.3
Niacin
25.1
mg
Vitamin B6
2.7
Folate
991
mcg
Food Folate
855
Folic Acid
136
Dietary Folate Equivalents
Vitamin B12
1.4
Pantothenic Acid
Choline
~280
mg
Betaine
~8.4
mg

mg
125
mg
248
mcg
mcg

OTHER
Alcohol
Water
Ash
Caffeine
Theobromine

%DV

TOTAL
0
4733
28.8

CALORIE INFORMATION
Calories
From Carbohydrate
From Fat
From Protein
From Alcohol
From Carbohydrate
From Fat
From Protein
From Alcohol

g
g
g
~0.0
~0.0
2483
793
310
0

mcg
5.5

133
133

1086
23
mg

TOTAL
%DV
(10394 kJ)
124
1379
(5772 kJ)
(3322 kJ)
(1300 kJ)
(0.0 kJ)
1379

793
310
~0.0

29.5
g
g
mg
mg
~7023
mg
mg
~69.3

MINERALS
Calcium
Iron
Magnesium
Phosphorus
Potassium
Sodium
Zinc
Copper
Manganese
Selenium
Fluoride

TOTAL
mg
mg
401
1778
6207
mg
mg
mg
4
115
~2418

69
100
mg
mg
mg
173
56
117
mg
mcg
mcg

FF

RATING QTY

4162
8.4
2.3

CALORIES
FOOD CONSUMED
241
9.70% 1.8
prepared from recipe
402
16.20% 0.5

55

mg
mg

CARBOHYDRATES
Total Carbohydrate
Dietary Fiber
Starch
~105
Sugars
~51.5
Sucrose
~4864
Glucose
~6379
Fructose
Lactose
~88.9
Maltose
~69.3
Galactose
693
18

mcg

TOTAL
346
g

%DV
g
118

115

mg
mg
%DV
100
178
177

199
164
MEASUREMENT

2.6
2
x
1 slice
Bread
white
made with nonfat dry milk
0.8
4
x
1 tbsp Butter salted

16.3
0.70% 4.1
4.4
1.6666667
x
1 ounce
Carrots
baby
raw
47.5
1.90% 3.9
2
3
x
1 large
Egg
white
raw
fresh
183
7.40% 2.6
2.1
2
x
56 grams 1 serving
Ham
sliced regular (approximately 11% fat)
71
2.90% 4.5
5
0.6666667
x
1 head Lettuce cos or
romaine raw
421
17.00% 1.8
2.7
4
x
1 ounce
Pancakes
plain dry mix
complete (includes buttermilk)
16.7
0.70% 4.5
5
0.33333334
x
1 pepper
large (
3-3/4" long
3" dia) Peppers sweet yellow raw
122
4.90% 2.3
1.7
0.15
x
1 piece
cooked excludi
ng refuse (yield from 1 lb raw meat with refuse)
Pork
fresh backrib
s
separable lean and fat cooked roasted
614
24.70% 2.5
3.8
5
x
1 potato small (1-3/4" to
2-1/2" dia.)
Potatoes
red
flesh and skin baked
136
5.50% 0.5
0.9
1
x
1 ounce
Salad dressing
ranch dressing commercial
regular
209
8.40% 1.5
1.1
0.25
x
1 cup Syrups table blends
pancake
with 2% maple
4.7
0.20% 4.5
2
2
x
1 cup (8 fl oz)
Tea
herb
other than chamomile
brewed
0
0.00% 4.5
1.5
101
x
1 fl oz
Water
tap
municipal