Carbohydrate, Fat and Protein Lab (SU-23)
Name: Juan Detemple
Date:
Macronutrients
Answer the following questions using the printout from MyDietAnalysis Reports (Actual
Intakes vs Recommended Intakes)
Sources of Calories: Current recommendations for macronutrients are 45-65% of
calories from carbohydrates, 20-35% calories from fat and 10-35% calories from
protein. Compare your intakes with the recommendations. Use your 3 day average for
the calculations below.
1.
Average
Eaten
(grams)
Carbohydrates: 297 X 4 kcals/g =
Average
Calories from
Macronutrient
1188/ 2376 = 0.66
Average
Total Calories
% Total
Calories
66%
Total Fat:
86.50 X 9 kcals/g =
778.5/ 2376 = 0.32
32%
Protein:
105 X 4 kcals/g =
420/ 2376 = 0.17
17%
2. Compare your % total calories from carbohydrates, fat and protein to the current
recommendations.
Based on the recommendations, I am meeting the amount of micronutrients I am
supposed to consume for my total fat and protein, I went over a percent for my
carbohydrates intake.
1
Name:
Date:
Carbohydrates
3. What is the minimum amount of carbohydrate needed and why do we need that
amount?
The minimum is 46%, we need that amount because carbohydrates gives us the engery
we need to get throughout the day. The less you consume the worst we tend to feel.
4. Did you consume the minimum amount of carbohydrates? Explain why or why not?
Yes, I consumed 1 percent more than the recommended amount.
5. List 5 foods that you consumed that were a significant source of carbohydrates?
Banana
Bread
Potatoes
Rice
Broccoli
6. According to the Choose My Plate recommendations ½ of all grains eaten should be
whole grains.
List 5 sources of whole grains:
Rice
Pasta
Wheat
Oats
Corn
Fiber
7. Referring to your printout, how much fiber did you consume on average per day?
21.35
8. Is this enough to meet your daily requirements?
No
9. List all foods that you consumed over the 3 days that were a good source of fiber
(more than 3 grams per serving).
Broccoli
10. If you do not consume enough fiber (<25 grams/ day women, < 38 grams/day men),
which sources could you consume to help increase your intake? (list 2 food sources that
are GOOD sources of fiber (> 3 grams/serving) and the amount of fiber/serving each
provides)
Bran cereal -12 grams
Lentils -15 grams
Total Fat and Cholesterol
11. What was your average daily fat intake (grams)? 151.69
12. Calculate the percentage of your calories (showing your work) that come from:
a. Total fat: 86.50
b. Saturated fat: 28
c. Monounsaturated fat: 25.20
d. Polyunsaturated fat: 11.20
13. What are the American Heart Association (AHA) recommendations for saturated
fat?
5 to 6 %
Total Fat and Cholesterol
13a. What was your % calories from saturated fat? How does this compare to the AHA
recommendations? 28%, this is way above the recommended amount for saturated fat.
14. What three foods were the greatest sources of Saturated Fat
Butter
Fatty cuts of meat
Cheese
15. What is the recommended daily intake of Cholesterol?
300mg
15a. What was your average intake?
502mg
16. What three foods were the greatest sources of cholesterol?
Red Meat
Dairy
Egg
17. List 4 ways you can cut down on or improve your saturated fat and cholesterol
intake.
Choose natural fats
Limit excess red meat intake
Limit fried foods and baked goods
Look for poly and monounsaturated fats on the food label
Protein
18.. What is your average protein intake?
105
19. List three foods that are your greatest source of protein.
Eggs
Steak
Dairy
20. Do you consume any protein supplements? Why or why not?
No, I believe I consume enough proteins.
21. Calculate your RDA for protein intake (based off of you activity patterns)
RDA for sedentary individuals = body weight (kg) X 0.8g protein
RDA for those that are moderately active ) = body weight (kg) X 1.0 -1.2 g protein)
RDA for those that are very active = Body weight (kg) X 1.2-2.0 g protein)
(Divide your weight in pounds by 2.2 – wt in kg)
220/2.2=100x0.8=80
22. How does your average intake compare to the RDA?
According to my RDA protein intake, I consumed more than I should have.
Zinc (mg)
11.60
11.0 106 % Do not exceed 40 mg*
Other
Omega-3 (g)
1.05
Omega-6 (g)
10.10
Alcohol (g)
Caffeine (mg)
0.00
51.00
Do not exceed 2 standard drinks for men and 1
standard drink for women+
Up to 400 mg (three to five 8-oz cups of coffee per
day)+
* Dietary Reference Intakes
+ 2020 Dietary Guidelines for Americans
++The nutrient content of the items in the MDA food database depend on manufacturers' reporting accurate
information. Since many do not have data yet on added sugars, this number may not be an accurate reflection
of added sugar intake.
~ Protein recommendations have not been adjusted to take into account endurance/strength athletes who fall
into the active and very active categories, but do take into account pregnancy and lactation.