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	0.3	0.0	0.0	15.0	6.419999999999999	0.0	21.3	NA
Hy-Vee - English Walnuts	100 grams	0.3	0.0	0.0	1.98	2.01	0.0	29.1	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	360.3	0	57	12	0	0	NA
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0	0	4.7	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	47.04	0.0	4.704	0.0	NA	0.0	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)
Raisins	100 grams	0.43	11.18	0.0	32.164	0.0387	0.0	26.66	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Bananas	100 grams	1.5	1.5	0.0	30.3	0.165	0.0	7.5	NA
Raw Egg Whites	100 grams	0.57	94.61999999999999	0.0	0.4161	0.0	NA	3.99	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
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)
Cooked Broccoli (Boiled, Drained)	100 grams	0.86	35.26	0.0	3.354	0.0688	0.0	34.4	NA
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Almond milk unsweetened vanilla	1 Cup	2	300	0	2	0	NA	780	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	170	0	26	4	0	NA	NA
Grapes	100 grams	1.05	2.1	0.0	17.115	0.1155	0.0	14.7	NA
Champion - Pitted Prunes	100 grams	0.44	0.0	0.0	20.9	0.0	0.0	15.4	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 Pumpkin	100 grams	4.2	21.0	0.0	21.84	0.63	0.0	109.2	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	1	9.5	0	0	0	0	7.1	NA
Totals			1576.26	0.0	335.0731	26.0486	0.0	1371.11	0.0
% Min			315.252	0.0		236.8054545454545		137.111
% RDA			65.67749999999999	0.0		130.243		105.47
% Max			57.11086956521739	0.0		113.2547826086956		45.70366666666666
NOTE				LOW		HIGH

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