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
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
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	0.28	0.0	0.0	14.0	5.992	0.0	19.88	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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.56	224.0	0.0	1.848	3.752000000000001	0.0	0.0	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.7	47.09999999999999	0.0	4.71	0.0	NA	0.0	NA
Cheddar Cheese	100 grams	0.28	182.84	27.72	0.9520000000000001	5.292	NA	198.8	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
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)
Bananas	100 grams	1.18	1.18	0.0	23.836	0.1298	0.0	5.899999999999999	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	85	0	13	2	0	NA	NA
Totals			1396.02	32.72	186.3182	17.8964	0.0	595.02	0.0
% Min			279.2040000000001	6544.0		162.6945454545454		59.502
% RDA			58.16750000000001	10.90666666666667		89.482		45.77076923076923
% Max			50.58043478260871	9.088888888888889		77.8104347826087		19.834
NOTE								LOW

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