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	0.26	0.0	0.0	13.0	5.564	0.0	18.46	NA
Hy-Vee - English Walnuts	100 grams	0.28	0.0	0.0	1.848	1.876	0.0	27.16	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	480.4	0	76	16	0	0	NA
Breyers Chocolate Carb Smart	100 grams	0.57	28.842	7.238999999999999	9.404999999999999	3.249	0.0	50.502	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)
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.93	74.40000000000001	0.0	10.695	0.0	0.0	0.0	NA
Raisins	100 grams	0.41	10.66	0.0	30.668	0.0369	0.0	25.42	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	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
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)
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
Almond milk unsweetened vanilla	1 Cup	2	300	0	2	0	NA	780	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	85	0	13	2	0	NA	NA
Grapes	100 grams	0.96	1.92	0.0	15.648	0.1056	0.0	13.44	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.24	98.88	0.0	5.64	0.0	0.0	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)
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	1	9.5	0	0	0	0	7.1	NA
Totals			2399.222	100.439	316.3541	31.2971	0.05	1531.432	0.0
% Min			479.8444	20087.8		284.5190909090909		153.1432
% RDA			99.96758333333332	33.47966666666667		156.4855		117.8024615384615
% Max			86.92833333333333	27.89972222222223		136.0743478260869		51.04773333333333
NOTE						HIGH

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