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	two slices	120	1.5	0	24	1	3	20	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
Egg W Tur Sau Ch Crois	sandwich	290	12	5	32	4	5	23	15
Salmon, chk of sea, wild	can	100	1.5	0	0	0	0	0	21
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
Spaghetti & MB	can	410	17	6	49	3	10	36	14
Raviolli	can	320	8	2.5	52	2	5	45	9
French Fry OA	grams	1.42	0.0536	0.00595	0.226	0.0119	0	0.2141	0.0238
Kchup 50% sug/sod	tbsp	15	0	0	4	0	2	2	0
Pumpkin Canned, HyVee	half cup	45	0	0	10	3	4	3	1
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
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
brocolli	oz	10	0.0407	0.00429	0.73	0.29	0.19	0.25	0.31
banana	piece	105	0.4	0.1	27	3.1	14	9.899999999999999	1.3
valley popcorn, yellow	oz	150	8	8	17	3	0	14	3
valley popcorn, white	oz	140	6	5	19	4	0	15	3
grapes	oz	13	0	0	3.2	0.17	3.1		0.12
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
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
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
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
Food	Unit	Calories	Fat	Satutated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
			grams	grams	grams	grams	grams	grams	grams
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
Multivitamin	serving	15	0	0	3	0	3	0	0
Melatonin	serving	10	0	0	2	0	1	1	0
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