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	0.4	40.0	228.4	2.84	14.28	22.84	2.84	17.16
Coffee	1 cup (8 fl oz)	2	474	4	0.5600000000000001	0.1	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	896.0000000000001	8.960000000000001	0.0	0.0	2.688	0.0	0.0
Raisins	100 grams	0.41	41.0	122.59	1.353	0.1025	32.513	1.845	26.732
Raw Egg Whites	100 grams	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.92	92.0	82.8	2.576	2.852	11.868	1.104	1.84
Ore-Ida, CRISPY TATER TOTS	100 grams	0.83	83.0	154.38	1.909	7.719	18.343	0.9959999999999999	0.9959999999999999
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
Nabisco - Cinnamon Grahams, Cinnamon	8 CRACKERS [1 SERVING = 2 FULL CRACKER SHEETS]	1.5	46.5	195.0	3.0	5.25	36.0	1.485	12.0
Love's - 12 Grain Bread	1 SLICE	1.5	64.5	165.0	7.5	3.0	28.5	3.0	4.5
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
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	25	90	1	3	18	5	8
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.08	8.0	7.04	0.0	0.0	1.88	0.0	0.9440000000000001
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			3283.0	1638.13	52.985	44.97020000000001	265.4141	24.178	78.37269999999999
% Min				81.90649999999999	105.97	102.205	117.9618222222222	86.35000000000001	15674.54
% RDA				81.90649999999999	105.97	57.65410256410257	96.51421818181819	86.35000000000001	156.7454
% Max				54.60433333333334	20.37884615384615	37.47516666666667	54.16614285714287	28.78333333333333	65.31058333333333
NOTE				LOW				LOW

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