RDI/DRI
Chart showing % Daily Value (DV) based on RDI (per nutritiondata.com) or DRI |
Wake-Up Weight |
Calories |
Fat Calories |
Protein (g) |
% Fat |
%Protein |
Vit A |
C |
D |
E |
Thiamin |
Riboflavin |
Niacin |
B6 |
Folic |
B12 |
B5 Panto-thenic
Acid |
K (80 mcg/day) |
Calcium |
Iron |
Mag |
Phosph |
Potassium |
Sodium |
Zinc |
Copper |
Manganese |
Selenium |
DRI Value (Highest value) |
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900 |
90 |
15 |
15 |
1.2 |
1.3 |
16 |
1.7 |
0.4 |
2.4 |
5 |
120 |
1300 |
18 |
420 |
1250 |
4700 |
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11 |
0.9 |
2.3 |
55 |
Units for RDI & DRI |
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IU |
mg |
mcg |
mg |
mg |
mg |
mg |
mg |
mg |
mcg |
mg |
mcg |
mg |
mg |
mg |
mg |
mg |
mg |
mg |
mg |
mg |
mcg |
RDI except for Vitamin E (should be 20mg) |
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5000 |
60 |
10 |
30 |
1.5 |
1.7 |
20 |
2 |
0.4 |
6 |
10 |
8000% |
1000 |
18 |
400 |
1000 |
3500 |
2400 |
15 |
2 |
2 |
70 |
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Daily average %DV (DRI) for all weeks |
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3306% |
704% |
27% |
160% |
192% |
149% |
127% |
198% |
218% |
125% |
156% |
511% |
92% |
108% |
132% |
96% |
114% |
#DIV/0! |
121% |
282% |
391% |
153% |
% of Calories or Variance from 100% RDA |
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100% |
17.7% |
14% |
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32.06 |
6.04 |
(0.73) |
0.60 |
0.92 |
0.49 |
0.27 |
0.98 |
1.18 |
0.25 |
0.56 |
4.11 |
(0.08) |
0.08 |
0.32 |
(0.04) |
0.14 |
#DIV/0! |
0.21 |
1.82 |
2.91 |
0.53 |
Daily average
%DV (nd/RDI) for all weeks |
133.8 |
1672 |
296 |
60 |
17.93% |
14% |
595% |
1056% |
40% |
80% |
154% |
114% |
102% |
169% |
218% |
50% |
78% |
767% |
120% |
108% |
139% |
120% |
154% |
35% |
89% |
127% |
449% |
120% |
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Week 25 : Sat - Fri, June 17 - 23, 2006 |
129.5 |
1777 |
279 |
60 |
16% |
13% |
3390% |
727% |
19% |
201% |
184% |
176% |
138% |
226% |
245% |
139% |
146% |
797% |
97% |
138% |
148% |
97% |
129% |
#DIV/0! |
98% |
283% |
353% |
137% |
Week 24 : Sat
- Fri, June 10 - 16, 2006 |
129.8 |
1658 |
196 |
60 |
12% |
15% |
3594% |
732% |
14% |
147% |
171% |
156% |
122% |
180% |
198% |
132% |
132% |
538% |
101% |
133% |
121% |
95% |
121% |
#DIV/0! |
98% |
245% |
336% |
127% |
Week 23 : Sat
- Fri, June 3 - 9, 2006 |
132.7 |
1698 |
247 |
61 |
15% |
14% |
3331% |
666% |
14% |
110% |
173% |
140% |
116% |
201% |
223% |
118% |
123% |
533% |
104% |
116% |
128% |
91% |
121% |
#DIV/0! |
108% |
267% |
366% |
134% |
Week 22 : Sat
- Fri, May 27 - June 2, 2006 (no
data) |
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Week 21 : Sat
- Fri, May 20 - 26, 2006 (Tempe) |
128.3 |
2686 |
447 |
80 |
17% |
12% |
3204% |
815% |
16% |
192% |
221% |
220% |
200% |
250% |
244% |
310% |
178% |
775% |
122% |
142% |
154% |
132% |
156% |
#DIV/0! |
113% |
351% |
394% |
205% |
Week 20 : Sat
- Fri, May 13 - 19, 2006 |
131.5 |
1753 |
293 |
61 |
17% |
14% |
2635% |
710% |
18% |
125% |
197% |
163% |
137% |
187% |
242% |
119% |
132% |
499% |
93% |
118% |
128% |
96% |
102% |
#DIV/0! |
95% |
277% |
300% |
123% |
Week 19 : Sat
- Fri (6 days), May 6 - 12, 2006 |
129.4 |
1860 |
226 |
59 |
12% |
13% |
3826% |
778% |
19% |
136% |
179% |
177% |
130% |
251% |
254% |
140% |
167% |
796% |
106% |
107% |
145% |
95% |
143% |
#DIV/0! |
127% |
307% |
373% |
163% |
Week 18 : Sat
- Fri, Apr 29 - May 5, 2006 |
130.1 |
1727 |
279 |
62 |
16% |
14% |
2807% |
771% |
12% |
167% |
185% |
162% |
130% |
226% |
261% |
15% |
157% |
609% |
93% |
104% |
134% |
93% |
125% |
#DIV/0! |
121% |
271% |
360% |
131% |
Week 17 : Sat
- Fri, Apr 22 - 28, 2006 Key West |
130.2 |
1777 |
244 |
66 |
14% |
15% |
1979% |
979% |
29% |
168% |
188% |
144% |
130% |
216% |
246% |
163% |
164% |
353% |
98% |
90% |
135% |
100% |
132% |
#DIV/0! |
133% |
288% |
482% |
153% |
Week 16 : Sat
- Fri, Apr 15 - 21, 2006 |
130.4 |
1767 |
256 |
62 |
14% |
14% |
3282% |
843% |
20% |
155% |
185% |
151% |
114% |
212% |
248% |
16% |
165% |
649% |
90% |
104% |
140% |
96% |
131% |
#DIV/0! |
143% |
295% |
490% |
151% |
Week 15 : Sat
- Fri, Apr 8 - 14, 2006 Philadelphia |
131.3 |
1619 |
203 |
61 |
13% |
15% |
4252% |
1063% |
8% |
127% |
172% |
151% |
153% |
241% |
242% |
109% |
148% |
573% |
77% |
103% |
134% |
94% |
135% |
#DIV/0! |
89% |
288% |
360% |
130% |
Week 14 : Sat
- Fri, Apr 1 - 7, 2006 |
131.9 |
1705 |
270 |
61 |
16% |
14% |
4178% |
889% |
23% |
153% |
194% |
194% |
153% |
242% |
247% |
129% |
167% |
636% |
111% |
124% |
136% |
103% |
122% |
#DIV/0! |
131% |
281% |
413% |
132% |
Week 13 : Sat
- Fri, Mar 25 - 31, 2006 |
133.0 |
1570 |
282 |
64 |
18% |
16% |
4406% |
959% |
31% |
168% |
198% |
169% |
135% |
195% |
241% |
44% |
186% |
750% |
103% |
119% |
138% |
99% |
122% |
#DIV/0! |
109% |
311% |
402% |
150% |
Week 12 : Sat
- Fri, Mar 18 - 24, 2006 Austin Trip |
132.2 |
1837 |
367 |
71 |
20% |
15% |
2469% |
1009% |
39% |
178% |
219% |
177% |
158% |
231% |
230% |
169% |
192% |
438% |
110% |
106% |
142% |
110% |
129% |
#DIV/0! |
129% |
331% |
407% |
270% |
Week 11 : Sat
- Fri, Mar 11 - 17, 2006 Fast 1 day |
132.7 |
1503 |
291 |
58 |
19% |
15% |
3855% |
709% |
59% |
160% |
182% |
141% |
109% |
167% |
214% |
117% |
161% |
745% |
96% |
101% |
132% |
91% |
109% |
#DIV/0! |
113% |
289% |
377% |
133% |
Week 10 : Sat
- Fri, Mar 4 - 10, 2006 |
133.2 |
1553 |
361 |
64 |
23% |
16% |
2615% |
784% |
43% |
205% |
220% |
144% |
123% |
171% |
210% |
119% |
186% |
371% |
81% |
109% |
137% |
103% |
105% |
#DIV/0! |
139% |
322% |
409% |
159% |
Week 9 : Sat - Fri, Feb 25 - Mar 3, 2006 |
134.5 |
1568 |
364 |
57 |
23% |
15% |
2399% |
499% |
66% |
190% |
227% |
146% |
125% |
161% |
197% |
123% |
179% |
292% |
102% |
100% |
130% |
101% |
97% |
#DIV/0! |
124% |
304% |
388% |
159% |
Week 8 : Sat
- Fri, Feb 18 - 24, 2006 |
134.4 |
1661 |
376 |
71 |
23% |
17% |
2903% |
698% |
35% |
201% |
232% |
141% |
136% |
205% |
229% |
208% |
181% |
567% |
88% |
111% |
148% |
112% |
112% |
#DIV/0! |
142% |
299% |
413% |
184% |
Week 7 : Sat - Fri, Feb 11 - 17, 2006 |
135.4 |
1540 |
412 |
53 |
27% |
14% |
1910% |
496% |
34% |
186% |
208% |
121% |
105% |
157% |
187% |
118% |
163% |
273% |
84% |
101% |
134% |
98% |
88% |
#DIV/0! |
142% |
293% |
387% |
147% |
Week 6 : Sat
- Fri, Feb 4 - 10, 2006 |
136.9 |
1492 |
362 |
54 |
24% |
14% |
3914% |
406% |
37% |
178% |
202% |
126% |
111% |
164% |
191% |
146% |
177% |
555% |
78% |
105% |
136% |
91% |
93% |
#DIV/0! |
143% |
298% |
439% |
163% |
Week 5 : Sat
- Fri, Jan 28 - Feb 3, 2006 |
138.3 |
1565 |
252 |
56 |
16% |
14% |
2318% |
453% |
16% |
137% |
176% |
112% |
97% |
158% |
165% |
74% |
127% |
321% |
71% |
95% |
116% |
77% |
86% |
#DIV/0! |
128% |
232% |
408% |
116% |
Week 4 : Sat
- Fri, Jan 21 - 27, 2006 |
139.1 |
1491 |
250 |
48 |
17% |
13% |
4180% |
495% |
20% |
137% |
182% |
122% |
105% |
177% |
185% |
93% |
139% |
248% |
66% |
91% |
118% |
85% |
102% |
#DIV/0! |
142% |
256% |
405% |
122% |
Week 3 : Sat
- Fri, Jan 14 - 20, 2006 |
141.0 |
1473 |
281 |
50 |
19% |
14% |
3916% |
446% |
23% |
142% |
177% |
120% |
109% |
178% |
191% |
168% |
124% |
327% |
68% |
93% |
117% |
89% |
96% |
#DIV/0! |
167% |
237% |
411% |
142% |
Week 2 : Sat
- Fri, Jan 7 - 13, 2006 |
142.1 |
1556 |
281 |
54 |
18% |
14% |
6090% |
426% |
18% |
133% |
183% |
139% |
120% |
207% |
189% |
94% |
130% |
542% |
84% |
110% |
129% |
87% |
100% |
#DIV/0! |
90% |
243% |
389% |
129% |
Week 1 (3
days): Tues - Fri, Jan 4 - 6, 2006 |
144.1 |
1293 |
294 |
43 |
23% |
13% |
1886% |
544% |
31% |
144% |
163% |
93% |
88% |
157% |
144% |
129% |
118% |
82% |
86% |
60% |
100% |
76% |
88% |
#DIV/0! |
76% |
201% |
321% |
213% |
Sporadic CR
7/2005-1/3/2006; 132lb to 145lb |
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CR
5/1/2004-7/2005; dropped from 158lb to 132lb |
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Exercise
(Typical weeks in 2006): |
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Morning
calisthenics (done every morning) |
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Jumping jacks
- 100 |
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Pullups - 8 |
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Trunklift -
30 seconds |
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Bench Press -
61 lbs, 20 times |
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1 Arm
Military Press - 10 lbs, 15 times/arm |
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Stomach
Crunch - 100 |
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Pushups - 25 |
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Curls - 10
lbs, 25 times/arm |
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Walking (2 to
4 times/week when warm) |
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3 miles @ 15
minutes/mile |
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Run
(once/week on treadmill) |
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3 to 5 miles
@ 8 to 8.5 minutes/mile |
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Swim
(once/wk) 1,000 - 1400 yards, 3 min/100 yd |
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Butterfly -
1/4 distance |
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Crawl - 1/4
distance |
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Breast - 1/4
distance |
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Back - 1/4
distance |
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Physiology |
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Core Body Temperature: 96.6oF to 97.2oF |
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Resting Heart Rate: 40 to 50
bpm |
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Blood Pressure: 98-120/60-75 |
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Body Fat 12% - 14% |
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