Activity Sheet No.

Nutrition Analysis
Hoeger, W.W.K., Hoeger, S.A., Hoeger, C.I., & Fawson A.L. (2018). Principles amd Labs for Fitness & Wellness. Fourteenth
Edition.Cengage Learning. Boston.

Goal:
Evaluate present diet using the Recommended Dietary Allowance (RDA).

Instructions:
Record all the foods eaten during a 3-day period during the list of Nutritive Value of
Selected Foods. Record this information prior to this lab session in the form below. After
recording the nutritive values for each day, add up the values in each column and record the
totals at the bottom of the form. During your lab, proceed to compute an average for the three
days. The percentages of carbohydrates, fat, saturated fat, and the protein requirements can be
computed by using the instructions at the bottom of the next form. The results can be compared
against the Recommended Dietary Allowance.

A. Daily Nutrient Intake

Day 1
Foods Amount Cal. Protein Fat Sat. Fat Choles- Carbs. Dietary Cal- Iron Sodium Vit. E Folate Vit. C Sele-
terol fiber cium nium
(g) (total g) (g) (mg) (g) (g) (mg) (mg) (mg) (mg) (mcg) (mg) (mcg)

RICE 100g 130 2.7 0.3 0.1 0 28.2 0.4 28 1.2 1 32.3 58 0 7.5

COFFEE 2Oz 5 20 2.5 0.1 0 1 0.0 1 0.1 8 0 0 0 0.1

(ESPRESSO)

FISH FILLET 1 FILLET 211 13 11 2.6 31 15 0.5 16 1.9 484 0 0 17 100

BANANA 1 109 1 1 0.2 0 28 2.8 7 0.4 1 0 0.1 8.7 0

BANANA

EGG 1 LARGE 75 6 5 1.6 213 1 0.0 25 0.7 63 4 70 0 31

APPLE 1 APPLE 81 0 0 0.1 0 21 3.7 10 0.2 0 0.18 0.03 14 0

B. Daily Nutrient Intake

 Day 2
Foods Amoun Cal. Protein Fat Sat. Fat Choles- Carbs. Dietary Cal- Iron Sodium Vit. E Folate Vit. C Sele-
t terol fiber cium nium
(g) (total g) (g) (mg) (g) (g) (mg) (mg) (mg) (mg) (mcg) (mg) (mcg)
SQUASH 130g 50 2 0 1.5 5 12 3 48 0 110 1 39 10 0.26

COCA COLA 12oz 0 0 0 0.0 0 0 0.0 18 0 75 0 0 0 0

BREAD 100g 265 9 3.2 0.7 0 49 2.7 26 19 491 0.32 54.27 0 9

CHOCOLATE 10oz 356 9 8 5.0 32 63 0.9 396 0.9 333 0.3 2.94 1.5 4.8
SHAKE

C. Daily Nutrient Intake

Day 3
 Foods Amount Cal. Protein Fat Sat. Fat Choles- Carbs. Dietary Cal- Iron Sodium Vit. E Folate Vit. C Sele-
terol fiber cium nium
(g) (total g) (g) (mg) (g) (g) (mg) (mg) (mg) (mg) (mcg) (mg) (mcg)
RICE 100g 130 2.7 0.3 0.1 0 28.2 0.4 28 1.2 1 32.3 58 0 7.5

CHIKKEN 100g 296 15 20 4 43 14 2.1 30 60 557 1.18 5.60 0 17.0

NUGGETS
MANGO 100g 60 0.8 0.4 0.1 0 15 1.6 10 10 1 1.5 43 67 0.67

FISH 100g 206 22 12 2.5 63 0 0 10 10 61 0.87 15 60 41.2

SHRIMPS 85g 206 18 10 1.8 150 10 0.3 57 1.1 292 0 33.15 1.28 42.08

D. Daily Nutrient Intake Summary

Day Cal. Protein Fat Sat. Fat Choles- Carbs. Dietary Cal-cium Iron Sodium Vit. E Folate Vit. C Sele-
 terol fiber (mg) nium
(g) (total g) (g) (mg) (g) (g) (mg) (mg) (mg) (mcg) (mg) (mcg)
One 611 42.7 19.8 4.7 244 94.2 74 87 4.5 557 36.48 128.13 39.7 138.6
Two 671 20 11.2 7.2 37 124 6.6 488 19.9 1009 1.62 96.21 11.5 14.06
Three 898 58.5 42.7 8.5 256 67 4.4 135 82.3 912 35.85 154.75 128.28 108.45
Totals 2180 121.2 73.7 20.4 537 285.2 85 710 106.7 2478 73.95 379.09 179.48 261.11
Average a 727 40.4 25 6.8 179 95.06 23 237 36 826 24.65 126.36 60 87
Percentages b 22 30 8 52
RDA *

Men See See 20-30% 7% <300 45-65% 38 1,300 12 2,300 15 400 75 55

Below Below
c d

14 – 18 yrs.
19 – 30 yrs 20-30% 7% <300 45-65% 38 1,000 10 2,300 15 400 90 55
31 – 50 yrs 20-30% 7% <300 45-65% 38 1,000 10 2,300 15 400 90 55
51 + yrs 20-30% 7% <300 45-65% 30 1,000 10 2,300 15 400 90 55
Women 20-30% 7% <300 45-65% 25 1,300 15 2,300 15 400 65 55
14 – 18 yrs. 1437.3 Sedent
6 ary(0.8
g/kg)
19 – 30 yrs 20-30% 7% <300 45-65% 25 1,000 15 2,300 15 400 75 55
31 – 50 yrs 20-30% 7% <300 45-65% 25 1,000 15 2,300 15 400 75 55
51 + yrs 20-30% 7% <300 45-65% 21 1,200 15 2,300 15 400 75 55
Pregnant 20-30% 7% <300 45-65% 25 1,200 30 2,300 15 600 85 60
Lactating 20-30% 7% <300 45-65% 25 1,200 15 2,300 15 500 120 70

a Divide totals by 3 or number of days assessed.

b Percentages: Protein and carbohydrates = multiply average by 4, divide by average calories, and multiply by 100.
Fat and saturated fat = multiply average by 9, divide by average calories and multiply by 100.
c Use the Estimated Energy Requirement (EER) based on age, body weight, and height. (Refer to EER below)
d Protein intake should be in the range of .8 to 2.0 grams per kilogram of body weight. (Refer to Recommended Daily Protein Intake below)
e Based on recommendations by nutrition experts. Up to 35% is allowed for individuals who suffer from metabolic syndrome.
*Adapted from Recommended Dietary Allowance (RDA, and the Dietary Reference Intake Series, National Academy Press, National Academy
of Sciences 1989, 1997, 1998, 2000, 2001. Washington, DC.

For c. ESTIMATED ENERGY REQUIREMENT:

MEN : EER = 662 – (9.53 X AGE) + (15.91 X BODY WEIGHT) + (539 X HEIGHT)

WOMEN : EER = 354 – (6.91 X AGE) + (9.36 + BODY WEIGHT) + (726 X HEIGHT)

For example, Male, Age = 20, HT = 71 inches, BW = 160 pounds

1. Body weight (BW) in kilograms = 72.6 kg (160 lbs. / 2.2046)

Height (HT) in meters = 1.8 m (71 inches x .0254)

2. EER = 662 – (9.53 x Age) + (15.91 x BW) + (539 x HT)

EER = 662 – (9.53 x 20) + (15.91 x 72.6) + (539 x 1.8)
EER = 662 – 190.6 + 1155 + 970
EER = 471.4 + 2125
EER = 2,596 calories/day
SOLUTION:

1. Body weight (BW) in kilograms = 45 kg (99 lbs. / 2.2046)

Height (HT) in meters = 1.57m (62 inches x .0254)

2. EER = 354 – (6.91 x Age) + (9.36 x BW) + (726 x HT)

EER = 354 – (6.91 x 18 ) + (9.36 x 45) + (726 x 1.57)
EER = 354 – 111.42 + 54.36 +1,140
EER = 243 +1194.36
EER = 1,437.36 calories/day

NOTE: Please follow “PEMDAS” rule (parenthesis, exponents, multiplication, division, addition,
subtraction).
For d. RECOMMENDED DAILY PROTEIN INTAKE:

SEDENTARY 0.8 g/kg

HEALTHY OLDER ADULT (65 +) 1.0 – 1.2 g/kg

PHYSICALLY ACTIVE 1.0 – 1.2 g/kg

ATHLETE 1.2 – 2.0 g/kg

WEIGHT GAIN/LOSS 1.5 – 2.0 g/kg