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	1.18	4.72	17.7	0.0	0.0	3.54	0.0	3.54
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	0.61	61.0	348.31	4.331	21.777	34.831	4.331	26.169
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.32	32.0	224.0	3.2	22.4	4.256	3.2	0.0
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	22.4	2240.0	22.4	0.0	0.0	6.72	0.0	0.0
Cheddar Cheese	100 grams	0.3	30.0	120.9	6.869999999999999	9.989999999999998	1.02	0.0	0.144
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	0.4	40.0	119.6	1.32	0.1	31.72	1.8	26.08
Bananas	100 grams	1.18	118.0	105.02	1.298	0.3894	26.904	3.068	14.396
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Peanut Butter (Smooth)	100 grams	0.2	20.0	117.6	4.38	9.9	4.800000000000001	1.14	1.3
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	23.5	60	2	0.75	11.5	0.49	1
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	50	180	2	6	36	10	16
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Totals			4053.22	2000.33	74.09780000000001	75.87200000000001	279.8832	46.069	119.7524
% Min				100.0165	148.1956	172.4363636363637	124.3925333333333	164.5321428571429	23950.48
% RDA				100.0165	148.1956	97.2717948717949	101.7757090909091	164.5321428571429	239.5048
% Max				66.67766666666665	28.49915384615385	63.22666666666668	57.11902040816327	54.84404761904763	99.79366666666665
NOTE

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