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	1.08	108.0	36.72	1.188	0.0	6.048	2.376	3.672
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	1	237	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	0.48	48.0	274.08	3.408	17.136	27.408	3.408	20.592
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	28.0	196.0	2.8	19.6	3.724000000000001	2.8	0.0
Hy-Vee - English Walnuts	100 grams	0.36	36.0	240.12	6.012	24.012	4.788	2.412	1.188
Coffee	1 cup (8 fl oz)	1	237	2	0.28	0.05	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	20.2	2020.0	20.2	0.0	0.0	6.06	0.0	0.0
Canned Pumpkin	100 grams	4.2	420.0	142.8	4.620000000000001	1.176	34.02	12.18	13.86
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Raw Egg Whites	100 grams	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Bananas	100 grams	1.18	118.0	105.02	1.298	0.3894	26.904	3.068	14.396
Peanut Butter (Smooth)	100 grams	0.4	40.0	235.2	8.76	19.8	9.600000000000001	2.28	2.6
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	47.0	120	4	1.5	23.0	0.98	2
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Almond milk unsweetened vanilla	1 Cup	1	240	30	1	2.5	1	0	0
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Champion - Pitted Prunes	100 grams	0.38	38.0	85.5	0.95	0.0	19.95	1.9	12.35
Totals			4002.0	1955.0	65.7818	86.5861	244.6281	38.464	89.2367
% Min				97.75000000000001	131.5636	196.7865909090909	108.7236	137.3714285714286	17847.34
% RDA				97.75000000000001	131.5636	111.0078205128205	88.95567272727271	137.3714285714286	178.4734
% Max				65.16666666666667	25.30069230769231	72.15508333333334	49.92410204081632	45.79047619047618	74.36391666666667
NOTE				LOW

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