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)
brocoli stir fry	100 grams	1.15	115.0	39.09999999999999	1.265	0.0	6.44	2.53	3.91
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
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
Tap Water	1 serving 8 fl oz	1	237	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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.19	19.0	108.49	1.349	6.783	10.849	1.349	8.151
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.32	32.0	224.0	3.2	22.4	4.256	3.2	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	1	28	140	1	6	20	1	12
Decaf Coffee	1 cup (8 fl oz)	1	237	0	0.24	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.6	1560.0	15.6	0.0	0.0	4.68	0.0	0.0
Cheddar Cheese	100 grams	0.29	29.0	116.87	6.640999999999999	9.656999999999998	0.9859999999999999	0.0	0.1392
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Pecans	100 grams	0.27	27.0	186.57	2.484	19.44	3.753000000000001	2.592	1.08
Canned Pumpkin	100 grams	4.2	420.0	142.8	4.620000000000001	1.176	34.02	12.18	13.86
Raw Egg Whites	100 grams	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Raisins	100 grams	0.46	46.0	137.54	1.518	0.115	36.478	2.07	29.992
Bananas	100 grams	1.18	118.0	105.02	1.298	0.3894	26.904	3.068	14.396
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	25	90	1	3	18	5	8
Totals			3278.0	1773.35	56.0808	69.3831	248.4921	40.04900000000001	110.1069
% Min				88.6675	112.1616	157.6888636363636	110.4409333333333	143.0321428571429	22021.38
% RDA				88.6675	112.1616	88.9526923076923	90.36076363636363	143.0321428571429	220.2138
% Max				59.11166666666666	21.56953846153846	57.81925	50.71267346938775	47.67738095238096	91.75574999999999
NOTE				LOW

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