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	0.32	32.0	213.44	5.344	21.344	4.256	2.144	1.056
Keebler - Fudge Stripes Cookies	1 POUCH	5	140	700	5	30	100	5	60
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	896.0000000000001	8.960000000000001	0.0	0.0	2.688	0.0	0.0
Raisins	100 grams	0.39	39.0	116.61	1.287	0.0975	30.927	1.755	25.428
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	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
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	71.0	63.9	1.988	2.201	9.158999999999999	0.852	1.42
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
Cooked Broccoli (Boiled, Drained)	100 grams	1.12	112.0	39.2	2.688	0.4592	8.064000000000002	3.696	1.568
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Peanut Butter (Smooth)	100 grams	0.71	71.0	417.48	15.549	35.145	17.04	4.047	4.615
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Almond milk unsweetened vanilla	1 Cup	1	240	30	1	2.5	1	0	0
Grapes	100 grams	1.33	133.0	89.11	0.8379000000000001	0.4655	22.876	1.197	21.679
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	3	711	0	0	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)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
Totals			3049.0	2593.15	74.3687	106.1829	356.1951	35.51	165.6557
% Min				129.6575	148.7374	241.3247727272727	158.3089333333333	126.8214285714286	33131.14
% RDA				129.6575	148.7374	136.1319230769231	129.5254909090909	126.8214285714286	331.3114
% Max				86.43833333333333	28.60334615384616	88.48575	72.69287755102042	42.27380952380953	138.0464166666667
NOTE									HIGH

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