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	0.32	0.0	0.0	2.112	2.144	0.0	31.04	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	600.5	0	95	20	0	0	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	26.88	0.0	2.688	0.0	NA	0.0	NA
Raisins	100 grams	0.39	10.14	0.0	29.172	0.0351	0.0	24.18	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	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
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	208.74	2.84	8.306999999999999	0.852	0.0	0.0	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
Cooked Broccoli (Boiled, Drained)	100 grams	1.12	45.92	0.0	4.368	0.08960000000000001	0.0	44.8	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)
Peanut Butter (Smooth)	100 grams	0.71	337.96	0.0	12.993	6.744999999999999	0.0	38.34	NA
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Almond milk unsweetened vanilla	1 Cup	1	150	0	1	0	NA	460	NA
Grapes	100 grams	1.33	2.66	0.0	21.679	0.1463	0.0	18.62	NA
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	3	28.5	0	0	0	0	21.3	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)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
Totals			1958.88	7.84	320.6850999999999	36.88759999999999	0.0	896.42	0.0
% Min			391.776	1568.0		335.3418181818181		89.642
% RDA			81.62	2.613333333333333		184.438		68.95538461538462
% Max			70.97391304347826	2.177777777777778		160.3808695652174		29.88066666666667
NOTE						HIGH		LOW

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