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	0.26	26.0	148.46	1.846	9.282000000000002	14.846	1.846	11.154
Hy-Vee - English Walnuts	100 grams	0.28	28.0	186.76	4.676	18.676	3.724000000000001	1.876	0.924
Keebler - Fudge Stripes Cookies	1 POUCH	4	112	560	4	24	80	4	48
Breyers Chocolate Carb Smart	100 grams	0.57	56.99999999999999	79.22999999999999	1.425	4.332	12.255	2.907	2.166
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	1568.0	15.68	0.0	0.0	4.704	0.0	0.0
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.93	93.0	64.17	2.139	0.0	12.834	2.139	4.278
Raisins	100 grams	0.41	41.0	122.59	1.353	0.1025	32.513	1.845	26.732
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Bananas	100 grams	1.5	150.0	133.5	1.65	0.495	34.2	3.9	18.3
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
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
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
Almond milk unsweetened vanilla	1 Cup	2	480	60	2	5.0	2	0	0
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	25	90	1	3	18	5	8
Grapes	100 grams	0.96	96.0	64.31999999999999	0.6048	0.336	16.512	0.864	15.648
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.24	24.0	21.12	0.0	0.0	5.64	0.0	2.832
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	1	237	0	0	0	0	0	0
Totals			3762.0	2358.99	79.9396	77.5902	352.1341	35.837	157.4067
% Min				117.9495	159.8792	176.3413636363636	156.5040444444444	127.9892857142857	31481.33999999999
% RDA				117.9495	159.8792	99.47461538461538	128.0487636363636	127.9892857142857	314.8133999999999
% Max				78.633	30.746	64.65849999999999	71.86410204081632	42.66309523809524	131.17225
NOTE									HIGH

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