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

• These estimates are for nutrition per serving of various foods times sevings per day.
• These estimates were taken from My Food Data
• Often the information differs from nutrition data on food labels.
• This data seems very approximate and much missing, so nutrition totals will often compute as lower than actual.
• 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 Name	Serving Size	Servings Per Day	Myristoleic Acid (14:1) (g)	n-3-Eicosatrienoic Acid (20:3) (g)	Octadecadienoic Acid (18:2) (g)	Octadecatrienoic Acid (mixed isomers) (g)	Oleic Acid (18:1) (g)	Omega 3s (g)	Omega 6s (g)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.3	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.3	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0	NA	0.002	NA	0	0	0.002
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	NA	0.01568	NA	0.0	0.04704	0.01568
Food Name	Serving Size	Servings Per Day	Myristoleic Acid (14:1) (g)	n-3-Eicosatrienoic Acid (20:3) (g)	Octadecadienoic Acid (18:2) (g)	Octadecatrienoic Acid (mixed isomers) (g)	Oleic Acid (18:1) (g)	Omega 3s (g)	Omega 6s (g)
Raisins	100 grams	0.43	0.0	0.0	0.01677	0.0	0.009889999999999999	0.00602	0.01677
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.5	NA	NA	0.06900000000000001	NA	0.033	0.0405	0.06900000000000001
Raw Egg Whites	100 grams	0.57	NA	NA	0.0	NA	0.0	0.0	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	0.03534	NA	0.00266	0.01026	0.03534
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	NA	NA	0.2304	NA	0.0544	0.0128	0.2304
Food Name	Serving Size	Servings Per Day	Myristoleic Acid (14:1) (g)	n-3-Eicosatrienoic Acid (20:3) (g)	Octadecadienoic Acid (18:2) (g)	Octadecatrienoic Acid (mixed isomers) (g)	Oleic Acid (18:1) (g)	Omega 3s (g)	Omega 6s (g)
Cooked Broccoli (Boiled, Drained)	100 grams	0.86	0.0	NA	0.04386	NA	0.02494	0.10234	0.04386
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.05	NA	NA	0.08295000000000001	NA	0.0147	0.0252	0.08295000000000001
Champion - Pitted Prunes	100 grams	0.44	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Myristoleic Acid (14:1) (g)	n-3-Eicosatrienoic Acid (20:3) (g)	Octadecadienoic Acid (18:2) (g)	Octadecatrienoic Acid (mixed isomers) (g)	Oleic Acid (18:1) (g)	Omega 3s (g)	Omega 6s (g)
Canned Pumpkin	100 grams	4.2	NA	NA	0.0294	NA	0.0756	0.0336	0.0294
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	NA	0.88	NA	0.788	0.04	0.88
Tap Water	1 serving 8 fl oz	1	NA	NA	0	NA	0	0	0
Totals			0.0	0.0	1.4054	0.0	1.00319	0.31776	1.4054
% Min
% RDA								19.86	8.267058823529412
% Max
NOTE

1. nutrition1_20260809.html
2. nutrition2_20260809.html
3. nutrition3_20260809.html
4. nutrition4_20260809.html
5. nutrition5_20260809.html
6. nutrition6_20260809.html
7. nutrition7_20260809.html
8. nutrition8_20260809.html
9. nutrition9_20260809.html
10. nutrition10_20260809.html
11. nutrition11_20260809.html
12. nutrition12_20260809.html
13. nutrition13_20260809.html
14. nutrition14_20260809.html
15. nutrition15_20260809.html
16. nutrition16_20260809.html
17. nutrition17_20260809.html
18. nutrition18_20260809.html
19. nutrition19_20260809.html
20. nutrition20_20260809.html
21. nutrition21_20260809.html