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	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
brocoli stir fry	100 grams	1.08	NA	NA	NA	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	NA	NA	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	0.0019	NA	NA	0.00038	0.00342	0.00076
Tap Water	1 serving 8 fl oz	1	NA	0	NA	NA	NA	0	0
Food Name	Serving Size	Servings Per Day	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.48	NA	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.36	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	0	0	NA	0	0.036	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	20.2	NA	0.0	NA	NA	NA	0.0202	0.0
Canned Pumpkin	100 grams	4.2	NA	0.0126	NA	NA	NA	0.1554	0.0756
Food Name	Serving Size	Servings Per Day	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
Raw Egg Whites	100 grams	1.57	NA	0.0	NA	NA	NA	0.0	0.0
Bananas	100 grams	1.18	NA	0.00236	NA	NA	NA	0.03776	0.00236
Peanut Butter (Smooth)	100 grams	0.4	NA	0.0	0.2944	NA	0.016	8.2904	0.0044
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	NA	NA	NA	0	NA
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
Champion - Pitted Prunes	100 grams	0.38	NA	NA	NA	NA	NA	0.0	NA
Totals			0.0	0.01686	0.2944	0.0	0.01638	8.54318	0.08312
% Min								355.9658333333334
% RDA								14.23863333333333
% Max								14.23863333333333
NOTE

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