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	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.3	NA	NA	NA	NA	2.37	NA	NA
Hy-Vee - English Walnuts	100 grams	0.3	NA	NA	NA	NA	0.9899999999999999	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	NA	NA	NA	NA	3.3	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	0	215	0.24	0.02	7.1	0.05
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	0.1568	NA	NA	0.3136	47.04	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Raisins	100 grams	0.43	NA	0.1161	100.577	0.731	0.774	15.48	0.1204
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	NA	NA
Bananas	100 grams	1.5	NA	0.12	3.3	0.3	0.39	40.5	0.405
Raw Egg Whites	100 grams	0.57	NA	0.0114	NA	NA	0.04559999999999999	6.27	0.005699999999999999
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	0.0608	NA	NA	0.456	25.08	0.0608
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	NA	0.096	NA	NA	12.48	22.4	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Cooked Broccoli (Boiled, Drained)	100 grams	0.86	NA	0.0516	3.44	NA	0.5762	18.06	0.1634
Walgreens -Adult multivitamin	2 grams	1	0	0	0	150	0	0	0
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	1.0	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	NA	NA	NA	NA	2.2	NA	NA
Grapes	100 grams	1.05	NA	0.042	NA	NA	0.3045	5.25	0.756
Champion - Pitted Prunes	100 grams	0.44	NA	NA	NA	NA	0.0	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	0.15	NA	NA	1.9	108	1.7
Tap Water	1 serving 8 fl oz	1	NA	0.02	168.7	2.6	0	2.4	0
Totals			0.0	1.2867	491.017	153.871	33.4291	394.18	3.8913
% Min						102.5806666666667	417.86375
% RDA				142.9666666666666	9.822304460892179	85.48388888888888	185.7172222222222	93.85238095238095	169.1869565217391
% Max						11.65689393939394	69.64395833333333
NOTE

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