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	0.32	32.0	213.44	5.344	21.344	4.256	2.144	1.056
Keebler - Fudge Stripes Cookies	1 POUCH	5	140	700	5	30	100	5	60
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	0.39	39.0	116.61	1.287	0.0975	30.927	1.755	25.428
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	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
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	71.0	63.9	1.988	2.201	9.158999999999999	0.852	1.42
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
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Cooked Broccoli (Boiled, Drained)	100 grams	1.12	112.0	39.2	2.688	0.4592	8.064000000000002	3.696	1.568
Peanut Butter (Smooth)	100 grams	0.71	71.0	417.48	15.549	35.145	17.04	4.047	4.615
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Almond milk unsweetened vanilla	1 Cup	1	240	30	1	2.5	1	0	0
Grapes	100 grams	1.33	133.0	89.11	0.8379000000000001	0.4655	22.876	1.197	21.679
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Tap Water	1 serving 8 fl oz	3	711	0	0	0	0	0	0
Totals			3331.0	2593.95	68.84870000000001	106.7269	361.6751	36.11	165.8797
% Min				129.6975	137.6974	242.5611363636363	160.7444888888889	128.9642857142857	33175.94
% RDA				129.6975	137.6974	136.829358974359	131.5182181818182	128.9642857142857	331.7594
% Max				86.465	26.48026923076923	88.93908333333333	73.81124489795918	42.98809523809524	138.2330833333333
NOTE									HIGH

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