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	0.29	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	NA	NA	0.008960000000000001	NA	0.0	0.02688	0.008960000000000001
Raisins	100 grams	0.39	0.0	0.0	0.01521	0.0	0.008970000000000001	0.00546	0.01521
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)
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	1.57	NA	NA	0.0	NA	0.0	0.0	0.0
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	NA	NA	NA	NA	NA	NA	NA
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	1.12	0.0	NA	0.05712	NA	0.03248	0.13328	0.05712
Peanut Butter (Smooth)	100 grams	0.71	0.0	NA	8.008799999999999	NA	14.1148	0.02769	8.008799999999999
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.33	NA	NA	0.10507	NA	0.01862	0.03192	0.10507
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	NA	0.88	NA	0.788	0.04	0.88
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)
Tap Water	1 serving 8 fl oz	3	NA	NA	0	NA	0	0	0
Totals			0.0	0.0	9.409899999999999	0.0	15.05293	0.32879	9.409899999999999
% Min
% RDA								20.549375	55.35235294117646
% Max
NOTE

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