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
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.3	30.0	210.0	3.0	21.0	3.99	3.0	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	1	28	140	1	6	20	1	12
Coffee	1 cup (8 fl oz)	1	237	2	0.28	0.05	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	17.92	1792.0	17.92	0.0	0.0	5.376	0.0	0.0
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	1	100	69	2.3	0	13.8	2.3	4.6
Raisins	100 grams	0.4	40.0	119.6	1.32	0.1	31.72	1.8	26.08
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
Ore-Ida, CRISPY TATER TOTS	100 grams	0.82	82.0	152.52	1.886	7.626	18.122	0.9839999999999999	0.9839999999999999
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
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
Cooked Broccoli (Boiled, Drained)	100 grams	1	100	35	2.4	0.41	7.2	3.3	1.4
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
Decaf Coffee	1 cup (8 fl oz)	1	237	0	0.24	0	0	0	0
Grapes	100 grams	0.33	33.0	22.11	0.2079	0.1155	5.676	0.297	5.379
Canned Pumpkin	100 grams	2.1	210.0	71.40000000000001	2.31	0.5880000000000001	17.01	6.09	6.93
Canned Salmon	100 grams	0.5	59.0	98.5	13.9	4.35	0.0	0.0	0.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Totals			4313.0	1907.59	65.9277	59.39719999999999	289.9881	36.119	107.0577
% Min				95.37949999999999	131.8554	134.9936363636363	128.8836	116.5129032258065	21411.54
% RDA				79.48291666666667	54.93975	112.0701886792453	80.55224999999999	78.5195652173913	248.9713953488372
% Max				63.58633333333334	25.35680769230769	49.49766666666666	59.18124489795918	42.99880952380953	89.21475000000001
NOTE				LOW

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