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	0.29	0.0	0.0	14.5	6.206	0.0	20.59	NA
Hy-Vee - English Walnuts	100 grams	0.27	0.0	0.0	1.782	1.809	0.0	26.19	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	480.4	0	76	16	0	0	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	40.32	0.0	4.032	0.0	NA	0.0	NA
Raisins	100 grams	0.41	10.66	0.0	30.668	0.0369	0.0	25.42	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)
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Bananas	100 grams	2	2	0	40.4	0.22	0	10	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
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Almond milk unsweetened vanilla	1 Cup	3	450	0	3	0	NA	1380	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)
Grapes	100 grams	1.02	2.04	0.0	16.626	0.1122	0.0	14.28	NA
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.57	285.0	0.0	26.448	14.25	0.0	0.0	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	90.64	0.0	5.17	0.0	0.0	0.0	NA
Brummel & Brown - Organic Buttery Spread	100 grams	0.2	145.4	NA	0.0	5.460000000000001	0.0	NA	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	100.1	0	11	0	0	90	NA
Canned Salmon	100 grams	1	481.4	93.2	0	1.7	0.05	273.8	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)
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	2	19.0	0	0	0	0	14.2	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
Totals			2653.04	98.2	328.1921	46.2987	0.05	2084.53	0.0
% Min			530.6079999999999	19640.0		420.8972727272727		208.453
% RDA			110.5433333333333	32.73333333333333		231.4935		160.3484615384615
% Max			96.12463768115941	27.27777777777778		201.2986956521739		69.48433333333332
NOTE						HIGH

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