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	0.26	26.0	148.46	1.846	9.282000000000002	14.846	1.846	11.154
Hy-Vee - English Walnuts	100 grams	0.28	28.0	186.76	4.676	18.676	3.724000000000001	1.876	0.924
Keebler - Fudge Stripes Cookies	1 POUCH	4	112	560	4	24	80	4	48
Breyers Chocolate Carb Smart	100 grams	0.57	56.99999999999999	79.22999999999999	1.425	4.332	12.255	2.907	2.166
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	1568.0	15.68	0.0	0.0	4.704	0.0	0.0
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.93	93.0	64.17	2.139	0.0	12.834	2.139	4.278
Raisins	100 grams	0.41	41.0	122.59	1.353	0.1025	32.513	1.845	26.732
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Bananas	100 grams	1.5	150.0	133.5	1.65	0.495	34.2	3.9	18.3
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
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Almond milk unsweetened vanilla	1 Cup	2	480	60	2	5.0	2	0	0
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	25	90	1	3	18	5	8
Grapes	100 grams	0.96	96.0	64.31999999999999	0.6048	0.336	16.512	0.864	15.648
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.24	24.0	21.12	0.0	0.0	5.64	0.0	2.832
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	1	237	0	0	0	0	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
Totals			3480.0	2358.19	85.45959999999999	77.04620000000001	346.6541	35.23699999999999	157.1827
% Min				117.9095	170.9192	175.105	154.0684888888889	125.8464285714285	31436.54
% RDA				117.9095	170.9192	98.77717948717951	126.0560363636364	125.8464285714285	314.3654
% Max				78.60633333333332	32.86907692307692	64.20516666666668	70.74573469387754	41.94880952380952	130.9855833333333
NOTE									HIGH

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