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	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	0.5	NA	NA
Tap Water	1 serving 8 fl oz	4	NA	0.08	674.8	10.4	0	9.6	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.14	NA	NA	NA	NA	1.106	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.29	NA	NA	NA	NA	0.0	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	NA	NA	NA	NA	4.4	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Coffee	1 cup (8 fl oz)	1	NA	0	215	0.24	0.02	7.1	0.05
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	NA	0.112	NA	NA	0.224	33.59999999999999	NA
Cheddar Cheese	100 grams	0.42	NA	0.0126	NA	19.32	0.05880000000000001	11.34	0.0126
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	NA	NA
Bananas	100 grams	1.18	NA	0.0944	2.596	0.236	0.3068	31.86	0.3186
Raw Egg Whites	100 grams	1.57	NA	0.0314	NA	NA	0.1256	17.27	0.0157
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	0.0608	NA	NA	0.456	25.08	0.0608
Peanut Butter (Smooth)	100 grams	0.4	NA	0.228	1.24	0.16	0.8800000000000001	71.60000000000001	0.5599999999999999
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	NA	NA	1.5	NA	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	0.15	NA	NA	1.9	108	1.7
Totals			0.0	1.2312	893.636	30.356	17.7864	412.05	3.3477
% Min						20.23733333333334	222.33
% RDA				136.8	17.87629525905181	16.86444444444445	98.81333333333333	98.10714285714286	145.5521739130435
% Max						2.29969696969697	37.055
NOTE						LOW

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