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	1.18	17.7	0.0	3.54	0.0	0.0	0.0	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	29.26	0.0	28.348	0.0646	NA	10.26	NA
Tap Water	1 serving 8 fl oz	2	19.0	0	0	0	0	14.2	NA
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.61	0.0	0.0	30.5	13.054	0.0	43.31	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.32	128.0	0.0	1.056	2.144	0.0	0.0	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	22.4	67.19999999999999	0.0	6.72	0.0	NA	0.0	NA
Cheddar Cheese	100 grams	0.3	195.9	29.7	1.02	5.669999999999999	NA	213.0	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	0.4	10.4	0.0	29.92	0.036	0.0	24.8	NA
Bananas	100 grams	1.18	1.18	0.0	23.836	0.1298	0.0	5.899999999999999	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)
Peanut Butter (Smooth)	100 grams	0.2	95.2	0.0	3.66	1.9	0.0	10.8	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	100.1	0	11	0	0	90	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	170	0	26	3.0	0	NA	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	1.2	0	23.5	0.44	NA	18.8	NA
Totals			1377.38	29.7	233.8042	27.0684	0.0	562.25	0.0
% Min			275.476	5940.0		246.0763636363636		56.225
% RDA			57.39083333333333	9.9		135.342		43.25
% Max			49.90507246376811	8.25		117.6886956521739		18.74166666666667
NOTE						HIGH		LOW

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