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	0.29	NA	NA	NA	NA	2.291	NA	NA
Hy-Vee - English Walnuts	100 grams	0.27	NA	NA	NA	NA	0.891	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	NA	NA	NA	NA	4.4	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	NA	0.1344	NA	NA	0.2688	40.32	NA
Raisins	100 grams	0.41	NA	0.1107	95.899	0.697	0.738	14.76	0.1148
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
Bananas	100 grams	2	NA	0.16	4.4	0.4	0.52	54	0.54
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
Walgreens -Adult multivitamin	2 grams	1	0	0	0	150	0	0	0
Almond milk unsweetened vanilla	1 Cup	3	NA	NA	NA	NA	1.5	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Grapes	100 grams	1.02	NA	0.0408	NA	NA	0.2958	5.1	0.7343999999999999
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.57	NA	NA	NA	NA	0.0	NA	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	NA	NA	NA	NA	0.0	NA	NA
Brummel & Brown - Organic Buttery Spread	100 grams	0.2	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	NA	NA	NA	NA	0.75	NA	NA
Canned Salmon	100 grams	1	NA	0.08	NA	26	0.77	36.6	0.03
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
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	2	NA	0.04	337.4	5.2	0	4.8	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	0.5	NA	NA
Totals			0.0	0.8081	437.699	182.297	15.8354	305.93	3.1957
% Min						121.5313333333333	197.9425
% RDA				89.78888888888889	8.755731146229245	101.2761111111111	87.97444444444444	72.8404761904762	138.9434782608696
% Max						13.81037878787879	32.99041666666667
NOTE

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