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	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Walgreens -Adult multivitamin	2 grams	1.18	0.0	0.0	0.0	177.0	0.0	0.0	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	0.0608	NA	NA	0.456	25.08	0.0608
Tap Water	1 serving 8 fl oz	2	NA	0.04	337.4	5.2	0	4.8	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.61	NA	NA	NA	NA	4.819	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.32	NA	NA	NA	NA	0.0	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	22.4	NA	0.224	NA	NA	0.448	67.19999999999999	NA
Cheddar Cheese	100 grams	0.3	NA	0.008999999999999999	NA	13.8	0.042	8.1	0.008999999999999999
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
Raw Egg Whites	100 grams	3.14	NA	0.06280000000000001	NA	NA	0.2512	34.54	0.0314
Raisins	100 grams	0.4	NA	0.108	93.56	0.68	0.7200000000000001	14.4	0.112
Bananas	100 grams	1.18	NA	0.0944	2.596	0.236	0.3068	31.86	0.3186
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Peanut Butter (Smooth)	100 grams	0.2	NA	0.114	0.6200000000000001	0.08000000000000002	0.4400000000000001	35.8	0.28
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	NA	NA	NA	NA	0.75	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	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	0.15	NA	NA	1.9	108	1.7
Totals			0.0	1.325	434.176	196.996	16.4422	426.38	3.1418
% Min						131.3306666666667	205.5275
% RDA				147.2222222222222	8.685257051410282	109.4422222222222	91.34555555555556	101.5190476190476	136.6
% Max						14.9239393939394	34.25458333333334
NOTE

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