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	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.29	29.0	165.59	2.059	10.353	16.559	2.059	12.441
Hy-Vee - English Walnuts	100 grams	0.27	27.0	180.09	4.509	18.009	3.591000000000001	1.809	0.891
Keebler - Fudge Stripes Cookies	1 POUCH	4	112	560	4	24	80	4	48
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	1344.0	13.44	0.0	0.0	4.032	0.0	0.0
Raisins	100 grams	0.41	41.0	122.59	1.353	0.1025	32.513	1.845	26.732
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Bananas	100 grams	2	200	178	2.2	0.66	45.6	5.2	24.4
Raw Egg Whites	100 grams	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	38.0	134.52	3.154	0.1558	30.856	2.508	1.292
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Almond milk unsweetened vanilla	1 Cup	3	720	90	3	7.5	3	0	0
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Grapes	100 grams	1.02	102.0	68.34	0.6426000000000001	0.357	17.544	0.918	16.626
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.57	56.99999999999999	305.52	6.098999999999999	18.297	32.547	6.098999999999999	0.0
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	22.0	19.36	0.0	0.0	5.17	0.0	2.596
Brummel & Brown - Organic Buttery Spread	100 grams	0.2	20.0	145.4	0.0	16.36	0.0	NA	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	23.5	60	2	0.75	11.5	0.49	1
Canned Salmon	100 grams	1	118	197	27.8	8.699999999999999	0	0	0
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Tap Water	1 serving 8 fl oz	2	474	0	0	0	0	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
Totals			3714.5	2720.69	90.6284	108.2112	361.4820999999999	33.27999999999999	151.8347
% Min				136.0345	181.2568	245.9345454545455	160.6587111111111	118.8571428571428	30366.94
% RDA				136.0345	181.2568	138.7323076923077	131.4480363636363	118.8571428571428	303.6694
% Max				90.68966666666667	34.85707692307692	90.176	73.77185714285713	39.61904761904761	126.5289166666667
NOTE									HIGH

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