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	0.27	NA	NA	NA	NA	2.133	NA	NA
Pecans	100 grams	0.32	NA	0.384	3.2	NA	0.8	38.72	1.44
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	2.2	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	NA	0.08960000000000001	NA	NA	0.1792	26.88	NA
Raisins	100 grams	0.43	NA	0.1161	100.577	0.731	0.774	15.48	0.1204
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	NA	NA
Raw Egg Whites	100 grams	1.57	NA	0.0314	NA	NA	0.1256	17.27	0.0157
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
Cooked Broccoli (Boiled, Drained)	100 grams	1.01	NA	0.0606	4.04	NA	0.6767000000000001	21.21	0.1919
Walgreens -Adult multivitamin	2 grams	1	0	0	0	150	0	0	0
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	1.0	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	1.1	NA	NA
Good Humor-Breyers Ice Cream - Breyers, Carb Smart, Frozen Dairy Dessert, Vanilla	100 grams	0.87	NA	NA	NA	NA	0.0	NA	NA
Grapes	100 grams	0.92	NA	0.0368	NA	NA	0.2668	4.600000000000001	0.6624
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
Tap Water	1 serving 8 fl oz	2	NA	0.04	337.4	5.2	0	4.8	0
Totals			0.0	1.3773	445.217	155.931	28.5005	273.04	3.1212
% Min						103.954	356.25625
% RDA				153.0333333333333	8.906121224244849	86.62833333333333	158.3361111111111	65.00952380952381	135.704347826087
% Max						11.81295454545455	59.37604166666667
NOTE

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