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	1.09	109.0	37.06	1.199	0.0	6.104	2.398000000000001	3.706
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
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	2	474	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.67	67.0	382.5700000000001	4.757	23.919	38.25700000000001	4.757	28.743
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.49	49.0	343.0	4.9	34.3	6.517	4.9	0.0
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	0.28	28.0	112.84	6.412	9.324	0.9520000000000001	0.0	0.1344
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
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Raisins	100 grams	0.42	42.0	125.58	1.386	0.105	33.306	1.89	27.384
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
Almond milk unsweetened vanilla	1 Cup	0.28	67.2	8.4	0.28	0.7000000000000001	0.28	0.0	0.0
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	25	90	1	3	18	5	8
Valley Popcorn - White Popcorn	100 grams	0.38	38.0	166.44	4.75	9.5	19.0	4.75	4.75
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Cheerios	100 grams	0.39	39.0	146.64	4.719	2.613	28.548	3.666	1.716
Totals			3180.2	2000.91	57.06680000000001	85.49910000000001	274.3741	48.66900000000001	121.2681
% Min				100.0455	114.1336	194.3161363636364	121.9440444444444	173.8178571428572	24253.62
% RDA				100.0455	114.1336	109.6142307692308	99.7724	173.8178571428572	242.5362
% Max				66.697	21.94876923076924	71.24925000000002	55.99471428571429	57.93928571428573	101.05675
NOTE									HIGH

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