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	0.29	29.0	165.59	2.059	10.353	16.559	2.059	12.441
Hy-Vee - English Walnuts	100 grams	0.27	27.0	180.09	4.509	18.009	3.591000000000001	1.809	0.891
Keebler - Fudge Stripes Cookies	1 POUCH	4	112	560	4	24	80	4	48
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	0.41	41.0	122.59	1.353	0.1025	32.513	1.845	26.732
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	2	200	178	2.2	0.66	45.6	5.2	24.4
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
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	320.0	140.8	4.48	0.544	28.48	1.6	0.224
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Almond milk unsweetened vanilla	1 Cup	3	720	90	3	7.5	3	0	0
Grapes	100 grams	1.02	102.0	68.34	0.6426000000000001	0.357	17.544	0.918	16.626
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.57	56.99999999999999	305.52	6.098999999999999	18.297	32.547	6.098999999999999	0.0
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	22.0	19.36	0.0	0.0	5.17	0.0	2.596
Brummel & Brown - Organic Buttery Spread	100 grams	0.2	20.0	145.4	0.0	16.36	0.0	NA	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	23.5	60	2	0.75	11.5	0.49	1
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Canned Salmon	100 grams	1	118	197	27.8	8.699999999999999	0	0	0
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			3996.5	2721.49	85.1084	108.7552	366.9621	33.88	152.0587
% Min				136.0745	170.2168	247.1709090909091	163.0942666666667	121.0	30411.74
% RDA				136.0745	170.2168	139.4297435897436	133.4407636363636	121.0	304.1174
% Max				90.71633333333334	32.734	90.62933333333334	74.89022448979591	40.33333333333333	126.7155833333333
NOTE									HIGH

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