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)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
Tap Water	1 serving 8 fl oz	4	38.0	0	0	0	0	28.4	NA
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.14	0.0	0.0	7.000000000000001	2.996	0.0	9.940000000000001	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.29	116.0	0.0	0.9569999999999999	1.943	0.0	0.0	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	480.4	0	76	16	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)
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0	0	4.7	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	33.59999999999999	0.0	3.36	0.0	NA	0.0	NA
Cheddar Cheese	100 grams	0.42	274.26	41.58	1.428	7.937999999999999	NA	298.2	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Bananas	100 grams	1.18	1.18	0.0	23.836	0.1298	0.0	5.899999999999999	NA
Raw Egg Whites	100 grams	1.57	260.62	0.0	1.1461	0.0	NA	10.99	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)
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	29.26	0.0	28.348	0.0646	NA	10.26	NA
Peanut Butter (Smooth)	100 grams	0.4	190.4	0.0	7.32	3.8	0.0	21.6	NA
Canned Pumpkin	100 grams	4.2	21.0	0.0	21.84	0.63	0.0	109.2	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	200.2	0	22	0	0	180	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	1.2	0	23.5	0.44	NA	18.8	NA
Totals			1890.82	46.58	259.3071	33.94139999999999	0.0	887.99	0.0
% Min			378.164	9316.0		308.5581818181818		88.79900000000001
% RDA			78.78416666666668	15.52666666666667		169.707		68.30692307692307
% Max			68.50797101449277	12.93888888888889		147.5713043478261		29.59966666666667
NOTE						HIGH		LOW

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