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)
brocoli stir fry	100 grams	1.09	36.624	0.0	3.706	0.0	0.0	0.0	NA
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	29.26	0.0	28.348	0.0646	NA	10.26	NA
Tap Water	1 serving 8 fl oz	2	19.0	0	0	0	0	14.2	NA
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.67	0.0	0.0	33.5	14.338	0.0	47.57	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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.49	196.0	0.0	1.617	3.283	0.0	0.0	NA
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	0.28	182.84	27.72	0.9520000000000001	5.292	NA	198.8	NA
Canned Pumpkin	100 grams	4.2	21.0	0.0	21.84	0.63	0.0	109.2	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)
Raisins	100 grams	0.42	10.92	0.0	31.416	0.0378	0.0	26.04	NA
Bananas	100 grams	1.18	1.18	0.0	23.836	0.1298	0.0	5.899999999999999	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Almond milk unsweetened vanilla	1 Cup	0.28	42.00000000000001	0.0	0.28	0.0	NA	128.8	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	85	0	13	1.5	0	NA	NA
Valley Popcorn - White Popcorn	100 grams	0.38	261.44	0.0	14.25	7.144	0.0	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)
Cheerios	100 grams	0.39	193.83	0.0	24.882	0.585	NA	156.39	NA
Totals			1393.014	27.72	225.7051	33.0042	0.0	712.85	0.0
% Min			278.6028	5544.000000000001		300.0381818181818		71.285
% RDA			58.04225	9.240000000000002		165.021		54.83461538461538
% Max			50.47152173913043	7.700000000000001		143.4965217391305		23.76166666666667
NOTE						HIGH		LOW

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