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	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.28	28.0	159.88	1.988	9.996000000000002	15.988	1.988	12.012
Hy-Vee - English Walnuts	100 grams	0.3	30.0	200.1	5.01	20.01	3.99	2.01	0.9899999999999999
Keebler - Fudge Stripes Cookies	1 POUCH	2	56	280	2	12	40	2	24
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	1344.0	13.44	0.0	0.0	4.032	0.0	0.0
Raisins	100 grams	0.42	42.0	125.58	1.386	0.105	33.306	1.89	27.384
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Bananas	100 grams	3	300	267	3.3	0.99	68.40000000000001	7.800000000000001	36.59999999999999
Jimmy Dean - Turkey Sausage, Egg White & Cheese Croissant Sandwiches, Turkey Sausage, Egg White & Cheese	1 sandwich	1	136	290	15	12	32	3.9	5
Raw Egg Whites	100 grams	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	38.0	134.52	3.154	0.1558	30.856	2.508	1.292
Cooked Broccoli (Boiled, Drained)	100 grams	1.03	103.0	36.05	2.472	0.4223	7.416	3.399	1.442
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Almond milk unsweetened vanilla	1 Cup	2	480	60	2	5.0	2	0	0
Grapes	100 grams	1.05	105.0	70.35000000000001	0.6615000000000001	0.3675	18.06	0.9450000000000001	17.115
Canned Pumpkin	100 grams	4.2	420.0	142.8	4.620000000000001	1.176	34.02	12.18	13.86
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Tap Water	1 serving 8 fl oz	2	474	0	0	0	0	0	0
Totals			3905.0	2120.56	65.4033	65.1895	345.6381	45.97199999999999	157.5517
% Min				106.028	130.8066	148.1579545454545	153.6169333333333	164.1857142857143	31510.34
% RDA				106.028	130.8066	83.57628205128205	125.6865818181818	164.1857142857143	315.1034
% Max				70.68533333333335	25.15511538461539	54.32458333333333	70.53838775510204	54.72857142857143	131.2930833333333
NOTE									HIGH

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