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)
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Cookies, Chocolate Chip, ZERO SUGAR	1 cookie	4	76	320	4	18.0	52	2.0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
Tap Water	1 serving 8 fl oz	3	711	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.6	60.0	342.6	4.26	21.42	34.26	4.26	25.74
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	896.0000000000001	8.960000000000001	0.0	0.0	2.688	0.0	0.0
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	3.14	314.0	163.28	34.226	0.5338000000000001	2.2922	0.0	2.2294
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
Peanut Butter (Smooth)	100 grams	0.2	20.0	117.6	4.38	9.9	4.800000000000001	1.14	1.3
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	23.5	60	2	0.75	11.5	0.49	1
Ore-Ida, CRISPY TATER TOTS	100 grams	0.85	85.0	158.1	1.955	7.905	18.785	1.02	1.02
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	50	180	2	6	36	10	16
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.09	9.0	7.92	0.0	0.0	2.115	0.0	1.062
Totals			2866.5	1886.86	70.125	66.17920000000001	284.6702	37.048	106.9914
% Min				94.34299999999999	140.25	150.4072727272728	126.5200888888889	132.3142857142857	21398.28
% RDA				94.34299999999999	140.25	84.84512820512822	103.5164363636364	132.3142857142857	213.9827999999999
% Max				62.89533333333333	26.97115384615385	55.14933333333334	58.09595918367348	44.10476190476191	89.15949999999998
NOTE				LOW

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