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)
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Cookies, Chocolate Chip, ZERO SUGAR	1 cookie	4	280	0	50.0	6.0	0	0	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
Tap Water	1 serving 8 fl oz	3	28.5	0	0	0	0	21.3	NA
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.6	0.0	0.0	30.0	12.84	0.0	42.6	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)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	26.88	0.0	2.688	0.0	NA	0.0	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	3.14	521.24	0.0	2.2922	0.0	NA	21.98	NA
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
Peanut Butter (Smooth)	100 grams	0.2	95.2	0.0	3.66	1.9	0.0	10.8	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)
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	100.1	0	11	0	0	90	NA
Ore-Ida, CRISPY TATER TOTS	100 grams	0.85	444.8049999999999	NA	NA	1.445	NA	0.0	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	170	0	26	3.0	0	NA	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.09	37.08	0.0	2.115	0.0	0.0	0.0	NA
Totals			1991.905	5.0	229.8472	25.98259999999999	0.0	517.8200000000001	0.0
% Min			398.3809999999999	1000.0		236.2054545454545		51.78200000000001
% RDA			82.99604166666666	1.666666666666667		129.913		39.8323076923077
% Max			72.17047101449275	1.388888888888889		112.9678260869565		17.26066666666667
NOTE						HIGH		LOW

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