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)
brocoli stir fry	100 grams	1.1	110.0	37.40000000000001	1.21	0.0	6.16	2.42	3.74
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
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
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.31	31.0	177.01	2.201	11.067	17.701	2.201	13.299
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.29	29.0	203.0	2.9	20.3	3.857	2.9	0.0
Coffee	1 cup (8 fl oz)	1	237	2	0.28	0.05	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.4	1340.0	13.4	0.0	0.0	4.02	0.0	0.0
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	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Raisins	100 grams	0.48	48.0	143.52	1.584	0.12	38.064	2.16	31.296
Bananas	100 grams	1.18	118.0	105.02	1.298	0.3894	26.904	3.068	14.396
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
Totals			3235.5	1469.11	51.93880000000001	44.17509999999999	229.1521	33.61900000000001	97.46969999999999
% Min				73.4555	103.8776	100.3979545454545	101.8453777777778	120.0678571428572	19493.94
% RDA				73.4555	103.8776	56.63474358974358	83.32803636363637	120.0678571428572	194.9394
% Max				48.97033333333334	19.97646153846154	36.81258333333333	46.76573469387755	40.02261904761905	81.22475
NOTE				LOW

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