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	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.29	0.0	0.0	14.5	6.206	0.0	20.59	NA
Hy-Vee - English Walnuts	100 grams	0.27	0.0	0.0	1.782	1.809	0.0	26.19	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	480.4	0	76	16	0	0	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	40.32	0.0	4.032	0.0	NA	0.0	NA
Raisins	100 grams	0.41	10.66	0.0	30.668	0.0369	0.0	25.42	NA
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Bananas	100 grams	2	2	0	40.4	0.22	0	10	NA
Raw Egg Whites	100 grams	1.57	260.62	0.0	1.1461	0.0	NA	10.99	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	29.26	0.0	28.348	0.0646	NA	10.26	NA
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	473.6	0.0	26.88	0.096	NA	288.0	NA
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Almond milk unsweetened vanilla	1 Cup	3	450	0	3	0	NA	1170	NA
Grapes	100 grams	1.02	2.04	0.0	16.626	0.1122	0.0	14.28	NA
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.57	285.0	0.0	26.448	14.25	0.0	0.0	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	90.64	0.0	5.17	0.0	0.0	0.0	NA
Brummel & Brown - Organic Buttery Spread	100 grams	0.2	145.4	NA	0.0	5.460000000000001	0.0	NA	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	100.1	0	11	0	0	24.9	NA
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Canned Salmon	100 grams	1	481.4	93.2	0	1.7	0.05	273.8	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	1.2	0	23.5	0.44	NA	18.8	NA
Tap Water	1 serving 8 fl oz	2	19.0	0	0	0	0	14.2	NA
Totals			2886.64	93.2	333.0720999999999	46.3947	0.05	1907.43	0.0
% Min			577.328	18640.0		421.77		190.743
% RDA			120.2766666666667	31.06666666666667		231.9735		146.7253846153846
% Max			104.5884057971014	25.88888888888889		201.7160869565218		63.581
NOTE			HIGH			HIGH

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