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)
brocoli stir fry	100 grams	1.1	NA	NA	NA	NA	0.0	NA	NA
Walgreens -Adult multivitamin	2 grams	1	0	0	0	150	0	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	0.5	NA	NA
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
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.31	NA	NA	NA	NA	2.449	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.29	NA	NA	NA	NA	0.0	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	0	215	0.24	0.02	7.1	0.05
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.4	NA	0.134	NA	NA	0.268	40.2	NA
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
Raw Egg Whites	100 grams	1.57	NA	0.0314	NA	NA	0.1256	17.27	0.0157
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Raisins	100 grams	0.48	NA	0.1296	112.272	0.8159999999999999	0.864	17.28	0.1344
Bananas	100 grams	1.18	NA	0.0944	2.596	0.236	0.3068	31.86	0.3186
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
Totals			0.0	1.0662	667.888	156.572	12.4886	275.9900000000001	1.4895
% Min						104.3813333333333	156.1075
% RDA				118.4666666666667	13.36043208641728	86.98444444444445	69.38111111111112	65.71190476190478	64.7608695652174
% Max						11.86151515151515	26.01791666666667
NOTE

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