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	Myristoleic Acid (14:1) (g)	n-3-Eicosatrienoic Acid (20:3) (g)	Octadecadienoic Acid (18:2) (g)	Octadecatrienoic Acid (mixed isomers) (g)	Oleic Acid (18:1) (g)	Omega 3s (g)	Omega 6s (g)
Walgreens -Adult multivitamin	2 grams	1.18	NA	NA	NA	NA	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	0.03534	NA	0.00266	0.01026	0.03534
Tap Water	1 serving 8 fl oz	2	NA	NA	0	NA	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.61	NA	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Myristoleic Acid (14:1) (g)	n-3-Eicosatrienoic Acid (20:3) (g)	Octadecadienoic Acid (18:2) (g)	Octadecatrienoic Acid (mixed isomers) (g)	Oleic Acid (18:1) (g)	Omega 3s (g)	Omega 6s (g)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	22.4	NA	NA	0.0224	NA	0.0	0.0672	0.0224
Cheddar Cheese	100 grams	0.3	0.08879999999999999	0.0003	0.3513	0.0005999999999999999	2.2209	0.0342	0.2511
Canned Pumpkin	100 grams	4.2	NA	NA	0.0294	NA	0.0756	0.0336	0.0294
Raw Egg Whites	100 grams	3.14	NA	NA	0.0	NA	0.0	0.0	0.0
Raisins	100 grams	0.4	0.0	0.0	0.0156	0.0	0.0092	0.005600000000000001	0.0156
Bananas	100 grams	1.18	NA	NA	0.05427999999999999	NA	0.02596	0.03186	0.05427999999999999
Food Name	Serving Size	Servings Per Day	Myristoleic Acid (14:1) (g)	n-3-Eicosatrienoic Acid (20:3) (g)	Octadecadienoic Acid (18:2) (g)	Octadecatrienoic Acid (mixed isomers) (g)	Oleic Acid (18:1) (g)	Omega 3s (g)	Omega 6s (g)
Peanut Butter (Smooth)	100 grams	0.2	0.0	NA	2.256	NA	3.976	0.007800000000000001	2.256
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	NA	NA	NA	NA	NA	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	NA	NA	NA	NA	NA	NA	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	NA	0.88	NA	0.788	0.04	0.88
Totals			0.08879999999999999	0.0003	3.64432	0.0005999999999999999	7.09832	0.23052	3.544119999999999
% Min
% RDA								14.4075	20.84776470588235
% Max
NOTE

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