In the Nutrient Balance section, the %DV (or daily value) numbers are based on your individual Dietary Reference Intakes, as published by the Food and Nutrition Board, Institute of Medicine, National Academies. Items in red require your attention, because levels of these nutrients in your diet differ from recommendations.

Notice also that total fat, carbohydrates, and protein may be marked with a checkmark or a high or low indicator. Intake of these nutrients is suggested to fall within a percentage range of total calories eaten (45-65% for carbohydrates, 10-35% for protein, and 20-35% for total fat). The checkmark, high, and low indicators tell whether you are within these suggested ranges.

You can also choose to view data for additional nutrients. Keep in mind that due to labeling requirements, data for many of these additional nutrients is incomplete, so your actual intake will likely be higher than shown here.

If you click the name of any nutrient in the reflection, you will be taken to a more detailed report of the role of that nutrient in your diet. We provide information on the importance of the nutrient, your personal recommendations, and food sources.

We also show a complete list of foods you have eaten during the specified time period, arranged by total amount of that nutrient provided. Looking at the example below, both spinach and kale provided more than the daily recommendation. More of either in the diet would be a great help in increasing vitamin K content. Likewise, similar reports can be run for items you are trying to limit, such as saturated fat.

Clicking any food in the list will open a window showing the complete nutritional profile of the food.