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	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Sndwh Wheat Bread	slice	0	100	30	20	45	1.5	0
Straw Jam Sug free Smuk	grams	0	0	0	0	0	0	0
Grape Jelly Sug Free Smuk	grams	0	0	0	0	0	0	0
Brummel & Brown	grams	0	6.42	0		0	0	0
Quick Oats	half cup	0	0	150	180	0	0	0
French Fry OA	grams	0	3.69	5.059	0.225	0.095	0	0
Kchup 50% sug/sod	grams	0	4.12	0	1.18	0	0.0588	0
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Pumpkin Canned, HyVee	grams	0	0.041666	2.08333	1.25	0.25	0	0
Prunes, Sunsweet Amazon	grams	0	0	7.75	0.28	0.45	0	0
Steam Mix Veg	grams	0	0.205	2.73	0.986	0.244	0	0
broccoli	grams	0	0.00012804	1.2275	0.000190123	0.18236	0	0
banana	piece	0	1	420	100	5.9	0	0
valley popcorn, yellow	grams	0	2.96	3.07	0.0141	0.353	0	0
valley popcorn, white	grams	0	2.96	3.88	0.0141	0.262	0	0
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
grapes	grams	0	0	0.00126	0.00067	0	0	0
Breyers IC carb smart, choc	grams	0.126	0.506	2.15	0.1	0.886	0	0
Breyers IC carb smart, van	grams	0.12	0.576	1.41	0.1	0.897	0	0
CGR CR, Nabisco	cracker	0	65	25		5	3.5	0
Cookie, ZS,CC, VRT	cookie	0	70	0		0	0	0
Fiber bar, Brownie	bar	0	85	0		0	1	0
Fiber bar. Cinnamon	bar	0	90	0		0	1	0
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Apple Juice	cups	0	30	240	29.8	0	0	0
Decaf Coffee	cups	0	9.55	85.9	23.9	9.55	0	0
Apple Sauce, Unsweet	grams	0	0	1.07	0.01	0.0635	0	0
Decaf Green Tea	bag	0	0	0	0	0	0	0
Olives	grams	0	22	0	2.51	0.88	0	0
ALM Milk, Unsweet, Alm Bz	cups	0	170	160	42.3	450	0	0
dark choc chips 53%	grams	0	0	5	8	0.714	0.428	0
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Multivitamin	serving	0	0	0	0	0	3	0
Melatonin	serving	0	0	0	0	0	1	0
White Bread HyVee Orig	slice	0	140	20	10	10	2	0
Split Top White Bread	slice	0	140	20	10	10	2	0
air popped popcorn	grams	0	0	3.3	0.4	7	0	0
PB Peanut Powder	two tbsp	0	95	80	1.5	20
Cant Believe Not Butter	grams	0	6.07	0		0
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
jolly time popcorn, mw	grams	0	7.05	0	0.4	0
PB	grams	0	4.8	0.9	0	0.54	0	0
Split Top Wheat Bread	slice
Egg W	grams	0	1.7	1.6	0.23	0.07	0	0
kidney beans	grams	0	0	4	0	0.35		0
pumpkin seeds	grams
sunfl seeds	grams
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
cashews	grams	0	2	5.5	0.02	0.44	0	0
eng walnuts	grams
brown rice	grams	0	0.01	0.79	0	0.1	0	0
white rice	grams
ch pizza	grams
Ketchup no sugar	grams	0	11.1	0	20	0	0	0
Whl Wht Brd, 12 gr	slice	0	190			40		0
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
mushrooms	grams
veg sau patty	grams
veg sau link	grams
tomato, diced	grams
cheese, cheddar	grams
lettuce, shredded	grams
tortilla	grams
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
FUTURE	grams
FUTURE	grams
Min		0.6	600.0	4080.0	1080.0	1200.0	0.6	0.0012
RDA		360.0	2760.0	4080.0	1080.0	1200.0	45.0	0.0012
Max		360.0	2760.0	5400.0	6000.0	3000.0	45.0	0.0012
Food	Unit	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams