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)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
Tap Water	1 serving 8 fl oz	4	948	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.14	14.0	79.94000000000001	0.994	4.998000000000001	7.994000000000001	0.994	6.006
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.29	29.0	203.0	2.9	20.3	3.857	2.9	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	4	112	560	4	24	80	4	48
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Coffee	1 cup (8 fl oz)	1	237	2	0.28	0.05	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	1120.0	11.2	0.0	0.0	3.36	0.0	0.0
Cheddar Cheese	100 grams	0.42	42.0	169.26	9.617999999999999	13.986	1.428	0.0	0.2016
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Bananas	100 grams	1.18	118.0	105.02	1.298	0.3894	26.904	3.068	14.396
Raw Egg Whites	100 grams	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
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
Peanut Butter (Smooth)	100 grams	0.4	40.0	235.2	8.76	19.8	9.600000000000001	2.28	2.6
Canned Pumpkin	100 grams	4.2	420.0	142.8	4.620000000000001	1.176	34.02	12.18	13.86
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	47.0	120	4	1.5	23.0	0.98	2
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Totals			3548.0	2228.78	73.4358	89.32210000000001	296.5891	37.26199999999999	103.2123
% Min				111.439	146.8716	203.0047727272728	131.8173777777778	133.0785714285714	20642.46
% RDA				111.439	146.8716	114.5155128205128	107.8505818181818	133.0785714285714	206.4245999999999
% Max				74.29266666666668	28.24453846153846	74.43508333333334	60.52838775510203	44.3595238095238	86.01024999999998
NOTE

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