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	1.08	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	1	NA	0.02	168.7	2.6	0	2.4	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	0.48	NA	NA	NA	NA	3.792	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	0.0	NA	NA
Hy-Vee - English Walnuts	100 grams	0.36	NA	NA	NA	NA	1.188	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	20.2	NA	0.202	NA	NA	0.404	60.59999999999999	NA
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Raw Egg Whites	100 grams	1.57	NA	0.0314	NA	NA	0.1256	17.27	0.0157
Bananas	100 grams	1.18	NA	0.0944	2.596	0.236	0.3068	31.86	0.3186
Peanut Butter (Smooth)	100 grams	0.4	NA	0.228	1.24	0.16	0.8800000000000001	71.60000000000001	0.5599999999999999
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	NA	NA	1.5	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	0.5	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Champion - Pitted Prunes	100 grams	0.38	NA	NA	NA	NA	0.0	NA	NA
Totals			0.0	1.0986	387.536	153.236	15.9816	312.51	1.6351
% Min						102.1573333333333	199.77
% RDA				122.0666666666667	7.752270454090818	85.1311111111111	88.78666666666668	74.40714285714287	71.09130434782608
% Max						11.60878787878788	33.295
NOTE

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