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	0.26	0.0	0.0	13.0	5.564	0.0	18.46	NA
Hy-Vee - English Walnuts	100 grams	0.28	0.0	0.0	1.848	1.876	0.0	27.16	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	480.4	0	76	16	0	0	NA
Breyers Chocolate Carb Smart	100 grams	0.57	28.842	7.238999999999999	9.404999999999999	3.249	0.0	50.502	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	47.04	0.0	4.704	0.0	NA	0.0	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)
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.93	74.40000000000001	0.0	10.695	0.0	0.0	0.0	NA
Raisins	100 grams	0.41	10.66	0.0	30.668	0.0369	0.0	25.42	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Bananas	100 grams	1.5	1.5	0.0	30.3	0.165	0.0	7.5	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
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)
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Almond milk unsweetened vanilla	1 Cup	2	300	0	2	0	NA	920	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	85	0	13	2	0	NA	NA
Grapes	100 grams	0.96	1.92	0.0	15.648	0.1056	0.0	13.44	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.24	98.88	0.0	5.64	0.0	0.0	0.0	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	1	9.5	0	0	0	0	7.1	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
Totals			2165.622	105.439	311.4741	31.2011	0.05	1573.432	0.0
% Min			433.1244000000001	21087.8		283.6463636363636		157.3432
% RDA			90.23425000000002	35.14633333333334		156.0055		121.0332307692308
% Max			78.46456521739132	29.28861111111112		135.6569565217391		52.44773333333332
NOTE						HIGH

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