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)
brocoli stir fry	100 grams	1.09	NA	NA	NA	NA	0.0	NA	NA
Walgreens -Adult multivitamin	2 grams	1	0	0	0	150	0	0	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	0.0608	NA	NA	0.456	25.08	0.0608
Tap Water	1 serving 8 fl oz	2	NA	0.04	337.4	5.2	0	4.8	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.67	NA	NA	NA	NA	5.293	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.49	NA	NA	NA	NA	0.0	NA	NA
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	0.28	NA	0.008400000000000001	NA	12.88	0.03920000000000001	7.56	0.008400000000000001
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
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)
Raisins	100 grams	0.42	NA	0.1134	98.238	0.714	0.756	15.12	0.1176
Bananas	100 grams	1.18	NA	0.0944	2.596	0.236	0.3068	31.86	0.3186
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	NA	NA
Almond milk unsweetened vanilla	1 Cup	0.28	NA	NA	NA	NA	0.14	NA	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	NA	NA	NA	NA	NA	NA	NA
Valley Popcorn - White Popcorn	100 grams	0.38	NA	NA	NA	NA	0.0	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Cheerios	100 grams	0.39	NA	0.1521	NA	NA	12.948	44.46	NA
Totals			0.0	1.0745	653.2339999999999	169.27	26.6178	283.45	1.2011
% Min						112.8466666666667	332.7225
% RDA				119.3888888888889	13.06729345869174	94.03888888888889	147.8766666666667	67.48809523809524	52.22173913043478
% Max						12.82348484848485	55.45375000000001
NOTE

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