Food.docx
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This document provides nutritional information for 10 different food items including madu (honey), nasi putih (white rice), kerupuk udang (shrimp crackers), tempeh goreng (fried tempeh), perkedel jagung (corn fritters), ikan bawal (pomfret fish), sayur daun singkong (sweet potato leaves), biscuits, melon, and pepaya. It lists the amount, energy, protein, fat, carbohydrates, vitamins, minerals, and other nutritional values for each food item. The total values from all foods in a single meal are also provided at the bottom.
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Profile Info
Personal: Xxzz Female 19 yrs 167 cm 52 kg
Day(s): Day 1, Day 2, Day 3
Activity Level: Sedentary Strive for an Active activity level.
Weight Change: None Best not to exceed 2 lbs per week.
BMI: 18.6 Normal is 18.5 to 25. Clinically Obese is 30 or higher.
Actual Intakes -vs- Recommended Intakes
The actual intakes -vs- recommended intakes report displays the amount of nutrients
consumed as they compare to your dietary intake recommendations.
Nutrient Actual Rec. Percent
Basic Components
Calories 1,539. 1,685.8 91%
Calories from Fat 584.73 472.05 124% 20-35% of Calories (adults 19+ yrs)*
Calories from SatFat 170.94 151.73 113% Less than 10% of Calories+
Protein (g) 70.34 44.20 159% 10-35% of Calories (adults 19+ yrs)*~
Carbohydrates (g) 174.10 231.81 75% 45-65% of Calories (adults 19+ yrs)*
Total Sugars (g) 33.36
Added Sugar (g)++ 0.62 Less than 10% of Calories+
Dietary Fiber (g) 21.26 23.60 90%
Soluble Fiber (g) 2.32
InSoluble Fiber (g) 6.61
Fat (g) 64.97 52.45 124% 20-35% of Calories (adults 19+ yrs)*
Saturated Fat (g) 18.99 16.86 113% Less than 10% of Calories+
Trans Fat (g) 1.02 Minimize+
Mono Fat (g) 21.29 18.73 114%
Poly Fat (g) 13.67 16.86 81%
Cholesterol (mg) 274.59 300.00 92% Limit+
Water (g) 847.79 2,300.0 37%
Vitamins
Vitamin A - RAE (mcg) 907.38 700.00 130%
Beta-carotene (mcg) 8,148.
Vitamin B1 - Thiamin
(mg) 1.50 1.00 150%
Vitamin B2 - Riboflavin 1.34 1.00 134%
Vitamin B3 - Niacin (mg) 17.72 14.00 127%
Vitamin B6 (mg) 1.28 1.20 107% Do not exceed 100 mg*
Vitamin B12 (mcg) 2.95 2.40 123% Over 50 should take a supplement or eat
fortified foods*
Vitamin C (mg) 79.70 65.00 123%
Vitamin D - mcg (mcg) 2.85 15.00 19% 15 to no more than 100 mcg*
Vitamin E - a-Toco (mg) 8.96 15.00 60%
Folate (mcg) 491.72 400.00 123%
Women of child-bearing age should take
a supplement or fortified foods with 400
mcg*
Minerals
Calcium (mg) 686.96 1,300.0 53% Do not exceed 2500 mg*
Iron (mg) 13.20 15.00 88% Do not exceed 45 mg*
Magnesium (mg) 268.13 360.00 74% Do not exceed 350 mg by supplement*
Phosphorus (mg) 1,180. 1,250.0 94% Do not exceed 4000 mg*
Potassium (mg) 2,015. 4,700.0 43% At least 4700 mg per day*
Selenium (mcg) 102.04
Sodium (mg) 2,891. 2,300.0 126% Less than 2300 mg per day* - less than
1500 mg for some people+
Zinc (mg) 8.62 9.00 96% Do not exceed 40 mg*
Other
Omega-3 (g) 1.10
Omega-6 (g) 12.42
Alcohol (g) 0.00 Do not exceed 2 standard drinks for men
and 1 standard drink for women+
Caffeine (mg) 0.00 Up to 400 mg (three to five 8-oz cups of
coffee per day)+
* Dietary Reference Intakes
+ 2015 Dietary Guidelines for Americans
++The nutrient content of the items in the MDA food database depend on manufacturers'
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Day(s): Day 1, Day 2, Day 3
Activity Level: Sedentary Strive for an Active activity level.
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Nutrient Actual Rec. Percent
Basic Components
Calories 1,539. 1,685.8 91%
Calories from Fat 584.73 472.05 124% 20-35% of Calories (adults 19+ yrs)*
Calories from SatFat 170.94 151.73 113% Less than 10% of Calories+
Protein (g) 70.34 44.20 159% 10-35% of Calories (adults 19+ yrs)*~
Carbohydrates (g) 174.10 231.81 75% 45-65% of Calories (adults 19+ yrs)*
Total Sugars (g) 33.36
Added Sugar (g)++ 0.62 Less than 10% of Calories+
Dietary Fiber (g) 21.26 23.60 90%
Soluble Fiber (g) 2.32
InSoluble Fiber (g) 6.61
Fat (g) 64.97 52.45 124% 20-35% of Calories (adults 19+ yrs)*
Saturated Fat (g) 18.99 16.86 113% Less than 10% of Calories+
Trans Fat (g) 1.02 Minimize+
Mono Fat (g) 21.29 18.73 114%
Poly Fat (g) 13.67 16.86 81%
Cholesterol (mg) 274.59 300.00 92% Limit+
Water (g) 847.79 2,300.0 37%
Vitamins
Vitamin A - RAE (mcg) 907.38 700.00 130%
Beta-carotene (mcg) 8,148.
Vitamin B1 - Thiamin
(mg) 1.50 1.00 150%
Vitamin B2 - Riboflavin 1.34 1.00 134%
Vitamin B3 - Niacin (mg) 17.72 14.00 127%
Vitamin B6 (mg) 1.28 1.20 107% Do not exceed 100 mg*
Vitamin B12 (mcg) 2.95 2.40 123% Over 50 should take a supplement or eat
fortified foods*
Vitamin C (mg) 79.70 65.00 123%
Vitamin D - mcg (mcg) 2.85 15.00 19% 15 to no more than 100 mcg*
Vitamin E - a-Toco (mg) 8.96 15.00 60%
Folate (mcg) 491.72 400.00 123%
Women of child-bearing age should take
a supplement or fortified foods with 400
mcg*
Minerals
Calcium (mg) 686.96 1,300.0 53% Do not exceed 2500 mg*
Iron (mg) 13.20 15.00 88% Do not exceed 45 mg*
Magnesium (mg) 268.13 360.00 74% Do not exceed 350 mg by supplement*
Phosphorus (mg) 1,180. 1,250.0 94% Do not exceed 4000 mg*
Potassium (mg) 2,015. 4,700.0 43% At least 4700 mg per day*
Selenium (mcg) 102.04
Sodium (mg) 2,891. 2,300.0 126% Less than 2300 mg per day* - less than
1500 mg for some people+
Zinc (mg) 8.62 9.00 96% Do not exceed 40 mg*
Other
Omega-3 (g) 1.10
Omega-6 (g) 12.42
Alcohol (g) 0.00 Do not exceed 2 standard drinks for men
and 1 standard drink for women+
Caffeine (mg) 0.00 Up to 400 mg (three to five 8-oz cups of
coffee per day)+
* Dietary Reference Intakes
+ 2015 Dietary Guidelines for Americans
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Unit 4 Assignment: Functions of Fats Assignment
Copyright 2022 Post University, ALL RIGHTS RESERVED
Due Date: 11:59 pm EST Sunday of Unit 4
Points: 50
Overview:
For this assignment, you will analyze good fats and bad fats.
Instructions:
Watch the 7 Ways to Optimize Your Cholesterol video in this weeks Readings
and Resources.
Name and describe five functions of fat.
List the five different types of fat.
From the video, choose and describe two pieces of information that surprised
you about lowering cholesterol.
o Include in your description an explanation about why each surprised you.
Choose three healthy cooking oils/fats and explain how you can incorporate them
into your daily diet.
Reviewing your All Daily Report, identify where the majority of your fats come
from.
o Are they healthy fats or unhealthy fats?
o List the benefits of increasing your healthy fats and the health issues that
can arise from eating too many unhealthy fats.
Requirements:
Submit a Word document in APA format.
RE-submit the PDF document containing all of the areas listed for the
NutritionCalc Report.
Be sure to read the criteria below by which your work will be evaluated before
you write and again after you write.
Copyright 2022 Post University, ALL RIGHTS RESERVED
Evaluation Rubric for Unit 4 Assignment
CRITERIA Deficient Needs
Improvement
Proficient Exemplary
(0-8 points) (9-14 points) (15-18 points) (19-20 points)
Five
Functions of
Fats and Five
Different
Types of Fat
The five
functions of fat
and the five
different types
of fat are not
listed.
One or two of
the five
functions of fat
and the five
different types
of fat are listed.
Three or four of
the five
functions of fat
and the five
different types
of fat are listed.
All five
functions of fat
and the five
different types
of fat are listed.
Lowering
Cholesterol
The
information
about lowering
cholesterol is
not included.
The
information
about lowering
cholesterol is
included but is
missing an
explanation.
The
information
about lowering
cholesterol is
included, but
lacks details.
The
information
about lowering
cholesterol is
written in a
clear and
detailed
manner.
Healthy
Cooking
Oils/Fats
The healthy
cooking
oils/fats are not
included.
The healthy
cooking
oils/fats are
included, but
no explanation
about
incorporation
into the diet is
written.
The healthy
cooking
oils/fats are
included, but
the section is
lacking details.
The healthy
cooking
oils/fats and
explanation
about
incorporation
into the diet are
written in a
clear and
detailed
manner.
Analysis of
All Daily
Report
The analysis of
the All Daily
Report is not
included.
The analysis of
the All Daily
Report is
included, but
only some
areas are
addressed.
The analysis of
the All Daily
Report is
included, and
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BIO150 Nutrition
Unit 4 Assignment: Functions of Fats Assignment
Copyright 2022 Post University, ALL RIGHTS RESERVED
Due Date: 11:59 pm EST Sunday of Unit 4
Points: 50
Overview:
For this assignment, you will analyze good fats and bad fats.
Instructions:
Watch the 7 Ways to Optimize Your Cholesterol video in this weeks Readings
and Resources.
Name and describe five functions of fat.
List the five different types of fat.
From the video, choose and describe two pieces of information that surprised
you about lowering cholesterol.
o Include in your description an explanation about why each surprised you.
Choose three healthy cooking oils/fats and explain how you can incorporate them
into your daily diet.
Reviewing your All Daily Report, identify where the majority of your fats come
from.
o Are they healthy fats or unhealthy fats?
o List the benefits of increasing your healthy fats and the health issues that
can arise from eating too many unhealthy fats.
Requirements:
Submit a Word document in APA format.
RE-submit the PDF document containing all of the areas listed for the
NutritionCalc Report.
Be sure to read the criteria below by which your work will be evaluated before
you write and again after you write.
Copyright 2022 Post University, ALL RIGHTS RESERVED
Evaluation Rubric for Unit 4 Assignment
CRITERIA Deficient Needs
Improvement
Proficient Exemplary
(0-8 points) (9-14 points) (15-18 points) (19-20 points)
Five
Functions of
Fats and Five
Different
Types of Fat
The five
functions of fat
and the five
different types
of fat are not
listed.
One or two of
the five
functions of fat
and the five
different types
of fat are listed.
Three or four of
the five
functions of fat
and the five
different types
of fat are listed.
All five
functions of fat
and the five
different types
of fat are listed.
Lowering
Cholesterol
The
information
about lowering
cholesterol is
not included.
The
information
about lowering
cholesterol is
included but is
missing an
explanation.
The
information
about lowering
cholesterol is
included, but
lacks details.
The
information
about lowering
cholesterol is
written in a
clear and
detailed
manner.
Healthy
Cooking
Oils/Fats
The healthy
cooking
oils/fats are not
included.
The healthy
cooking
oils/fats are
included, but
no explanation
about
incorporation
into the diet is
written.
The healthy
cooking
oils/fats are
included, but
the section is
lacking details.
The healthy
cooking
oils/fats and
explanation
about
incorporation
into the diet are
written in a
clear and
detailed
manner.
Analysis of
All Daily
Report
The analysis of
the All Daily
Report is not
included.
The analysis of
the All Daily
Report is
included, but
only some
areas are
addressed.
The analysis of
the All Daily
Report is
included, and
mo.Food calorie list_2
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油
This document provides a food calories list with nutritional information for various foods. It explains that fiber content has been subtracted from carbohydrate amounts. It also notes that Kcal/g represents the calorie density of each food, with higher values indicating denser calories. There are two ways to determine food calories using this list: checking the provided serving size and calorie amount, or using Kcal/g as a factor when weighing foods. The list then provides calories, carbohydrates, fats, proteins and Kcal/g for over 100 different foods categorized as carbohydrate based foods, protein based foods for land and sea, delicacies, vegetables, fruits, beans/peas and drinks.L-2_Nut._Value.ppsx
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Description
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
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- 1. Food Amount energy water protein fat carbohydr. dietary fiber alcohol PUFA cholesterol Vit. A carotene Vit. E (eq.) Vit. B1 Vit. B2 Vit. B6 tot. fol.acid Vit. C g kcal g g g g g g g mg 袖g mg mg mg mg mg 袖g mg madu 10 30.4 0 0 8.2 0 0 0 0 0 0 0 0 0.2 nasi putih 100 130 2.4 0.2 28.6 0.3 0.1 0 0 0 0 0 0.1 2 kerupuk udang 25 137.2 1.6 7.1 16.6 0.2 0.2 14.8 4.8 0.3 0 0 0 0.3 tempeh goreng 25 84.2 4.8 5.9 4.3 0.3 1.1 0 0.3 0.3 0 0 0.1 13 perkedel jagung 25 35.7 1.8 1.9 3.5 0.4 0.2 9.8 4.3 0 0 0 0 7.3 ikan bawal 50 41.9 9.1 0.3 0 0 0.1 22 5.5 0.5 0 0 0.1 5 sayur daun singkong 100 61.9 1.9 5.1 3.7 0.3 0.1 0 260 0 0.1 0.1 0.3 52 Biscuits 25 124.6 1.4 1.6 6.4 14.9 0.5 0.2 0.3 31.8 60.8 0 0.3 0 0 0 1.5 Melon fresh 75 28.7 67.6 0.5 0.2 6.2 0.2 0 0.1 0 24.8 0.2 0.1 0 0 0.1 3.8 pepaya 50 19.5 0.3 0.1 4.9 0.9 0 0 67.5 0.5 0 0 0 19 Sum for this meal: 694.3 69 23.9 27.1 90.9 3.1 0.2 2.1 78.3 427.8 0.2 1.9 0.2 0.3 0.6 103.9 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% 100.00% Sum: 694.3 69 23.9 27.1 90.9 3.1 0.2 2.1 78.3 427.8 0.2 1.9 0.2 0.3 0.6 103.9
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