Nutition Estimates for Elements of his Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are for nutrition per unit of various foods.
• These estimates were taken [almost always] from nutrition labels when possible
• Often the information was not available on labels, so I asked Alexa.
• When no data from label or Alexa was found, I entered a small negative number.
• As far as requirements were used, I [As I was doing this for myself], I asked for an active male adult. I almost always walk 8,000 steps a day [about 4 miles].
• Also, most nutrition info is given for a 2,000 calorie diet, I adjusted for that in many cases.

Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
Sndwh Wheat Bread	slice	60	0.75	0	12	0.5	1.5	10.0	2.5
Straw Jam Sug free Smuk	grams	0.588	0	0	0.294	0	0	0.294	0
Grape Jelly Sug Free Smuk	grams	0.588	0	0	0.294	0	0	0.294	0
Brummel & Brown	grams	3.21	0.357	0.107	0	0	0	0	0
Quick Oats	half cup	150	2.5	0.5	27	4	0	23	5
French Fry OA	grams	1.42	0.0536	0.00595	0.226	0.0119	0	0.2141	0.0238
Kchup 50% sug/sod	grams	0.882	0	0	0.235	0	0.117	0.118	0
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
Pumpkin Canned, HyVee	grams	0.375	0	0	0.08333	0.025	0.0333	0.02503	0.008333
Prunes, Sunsweet Amazon	grams	2.5	0	0	0.6	0.075	0.35	0.175	0.025
Steam Mix Veg	grams	0.648	0.0064	0.00147	0.132	0.0325	0	0.09950000000000001	0.0313
broccoli	grams	0.3527	0.001435	0.0001513	0.0257	0.01022	0.006701	0.008779	0.0109
banana	piece	105	0.4	0.1	27	3.1	14	9.899999999999999	1.3
valley popcorn, yellow	grams	5.29	0.186	0.202	0.599	0.105	0	0.494	0.105
valley popcorn, white	grams	4.93	0.211	0.176	0.67	0.141	0	0.529	0.105
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
grapes	grams	0.458	0	0	0.112	0.00423	0.109		0.00423
Breyers IC carb smart, choc	grams	1.39	0.0759	0.0569	0.215	0.0506	0.0379	0.1265	0.0253
Breyers IC carb smart, van	grams	1.2	0.0769	0.0576	0.231	0.0512	0.0512	0.1286	0.0256
CGR CR, Nabisco	cracker	65	1.75	0.25	11.5	0.5	3.5	7.5	1
Cookie, ZS,CC, VRT	cookie	80	4.5	1.5	13	0	0	13	1
Fiber bar, Brownie	bar	70	3	1	17	7	2	8	2
Fiber bar. Cinnamon	bar	70	3	1	17	7	2	8	2
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
Apple Juice	cups	110	0	0	28	0	28	0	0
Decaf Coffee	cups	4.8	0	0	1	0	0	1	0.29
Apple Sauce, Unsweet	grams	0.555	0	0	0.135	0.023	0.103	0.009000000000000022	0
Decaf Green Tea	bag	0	0	0	0	0	0	0	0
Olives	grams	1.67	0.167	0	0	0	0	0	0
ALM Milk, Unsweet, Alm Bz	cups	30	2.5	0	1	0	0	1	1
dark choc chips 53%	grams	5.71	0.357	0.214	0.571	0.0714	0.428	0.07159999999999994	0
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
Multivitamin	serving	15	0	0	3	0	3	0	0
Melatonin	serving	10	0	0	2	0	1	1	0
White Bread HyVee Orig	slice	70	1	0	14	0	2	12	2
Split Top White Bread	slice	70	1	0	14	0	2	12	2
air popped popcorn	grams	3.9	0.045	0.064	0.78	0.15	0	0.63	0.13
PB Peanut Powder	two tbsp	60	2	0	6	2	3	1	8
Cant Believe Not Butter	grams	2.5	0.285	0.0714	0	0	0	0	0
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
jolly time popcorn, mw	grams	3.23	0.058	0.14	0.705	0.117	0	0.588	0.058
PB	grams	6	0.51	0.101	0.22	0.05	0.1	0.06999999999999998	0.22
Split Top Wheat Bread	slice							1e-07
Egg W	grams	0.52	0.002	0	0.0073	0	0.0071	0.0001999999999999997	0.11
kidney beans	grams	1.27	0.005	0.002	0.22	0.074	0.003	0.143	0.081
pumpkin seeds	grams							1e-07
sunfl seeds	grams							1e-07
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
cashews	grams	5.77	0.44	0.078	0.302	0.033	0.06	0.209	0.822
eng walnuts	grams							1e-07
brown rice	grams	1.12	0.0083	0.0017	0.235	0.018	0	0.217	0.023
white rice	grams							1e-07
ch pizza	grams							1e-07
Ketchup no sugar	grams					0	0.0625		0
Whl Wht Brd, 12 gr	slice	110	2	0	19	2	3	14	5
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
mushrooms	grams							1e-07
veg sau patty	grams							1e-07
veg sau link	grams							1e-07
tomato, diced	grams							1e-07
cheese, cheddar	grams							1e-07
lettuce, shredded	grams							1e-07
tortilla	grams							1e-07
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
FUTURE	grams							1e-07
FUTURE	grams							1e-07
Min		2000.0	44.44444444444444	11.11111111111111	225.0	31.0	0.6	25.2	50.0
RDA		2400.0	53.33333333333334	13.33333333333333	360.0	45.6	43.2	325.44	120.0
Max		3000.0	116.6666666666667	23.33333333333334	487.5	84.0	120.0	547.0799999999999	262.5
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams