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)
brocoli stir fry	100 grams	1.08	36.288	0.0	3.672	0.0	0.0	0.0	NA
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	1	9.5	0	0	0	0	7.1	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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.48	0.0	0.0	24.0	10.272	0.0	34.08	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	112.0	0.0	0.924	1.876	0.0	0.0	NA
Hy-Vee - English Walnuts	100 grams	0.36	0.0	0.0	2.376	2.412	0.0	34.92	NA
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0	0	4.7	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	20.2	60.59999999999999	0.0	6.06	0.0	NA	0.0	NA
Canned Pumpkin	100 grams	4.2	21.0	0.0	21.84	0.63	0.0	109.2	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)
Raw Egg Whites	100 grams	1.57	260.62	0.0	1.1461	0.0	NA	10.99	NA
Bananas	100 grams	1.18	1.18	0.0	23.836	0.1298	0.0	5.899999999999999	NA
Peanut Butter (Smooth)	100 grams	0.4	190.4	0.0	7.32	3.8	0.0	21.6	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	200.2	0	22	0	0	180	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Almond milk unsweetened vanilla	1 Cup	1	150	0	1	0	NA	460	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)
Champion - Pitted Prunes	100 grams	0.38	0.0	0.0	18.05	0.0	0.0	13.3	NA
Totals			1330.748	5.0	206.1441	19.1844	0.0	1082.05	0.0
% Min			266.1496	1000.0		174.4036363636363		108.205
% RDA			55.44783333333333	1.666666666666667		95.92199999999998		83.23461538461538
% Max			48.21550724637681	1.388888888888889		83.41043478260868		36.06833333333334
NOTE

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