Nutition Estimates for his Planned Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are made from units per day of various foods times the nutrition per unit.
• These estimates were taken [almost always] from nutrition labels when possible
• Often the information was not available on labels, so I asked Alexa.
• Later I discovered and used myfooddata.com
• This data seems very approximate
• When no data from label or Alexa was found, I entered a small negative number.
• 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	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
Crm Wheat Prot Orig	pack	1	140	0	0	23	1	0	22	10
Quick Oats	half cup	1	150	2.5	0.5	27	4	0	23	5
Mashed Potatoes	serving	4	280	0	0	60	4	4	52	4
Salmon	can	0.5	50.0	0.75	0.0	0.0	0.0	0.0	0.0	10.5
Egg W	grams	90	46.8	0.18	0	0.657	0	0.639	0.01799999999999997	9.9
banana	piece	2	210	0.8	0.2	54	6.2	28	19.8	2.6
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
blueberries	cups	1	84	0.049	0.04	21.4	3.6	14.7	3.099999999999998	1.1
grapes, red	grams	100	71.0	0	0	18.1	0.8999999999999999	15.4	1.799999999999999	0.72
Pumpkin Canned, HyVee	grams	210	78.75	0	0	17.4993	5.25	6.993	5.2563	1.74993
Prunes, Sunsweet Amazon	grams	20	50.0	0	0	12.0	1.5	7.0	3.500000000000001	0.5
Raisins	grams	20	60	0	0	15.5	0	1.0	14.5	0.5
Steam Mix Veg	grams	60	38.88	0.384	0.0882	7.92	1.95	0	5.970000000000001	1.878
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
broccoli	grams	60	21.162	0.08610000000000001	0.009077999999999999	1.542	0.6132	0.40206	0.52674	0.654
ALM Milk, Unsweet, Alm Bz	cups	2	60	5.0	0	2	0	0	2	2
Decaf Ice Tea	cups	8	0	0	0	0	0	0	0	0
Cookie, Keb FS	2 cookies	2	280	14	8	38	0	18	20	2
dark choc chips 53%	grams	28	159.88	9.995999999999999	5.992	15.988	1.9992	11.984	2.004799999999999	0
pecans	grams	28	196	20.524	1.8648	3.724	2.8	0.9324000000000001		2.8
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
Ketchup, Low Sug Salt	grams	20	17.64	0	0	4.699999999999999	0	2.36	2.34	0
Multivitamin	serving	1	15	0	0	3	0	3	0	0
Melatonin	serving	1	10	0	0	2	0	1	1	0
Total			2019.112	54.2691	16.694078	328.0303	33.8124	115.41046	178.80744	55.90193
% Min			100.9556	122.105475	150.246702	145.7912444444444	109.0722580645161	23082.092	851.4639999999999	111.80386
% RDA			84.12966666666668	101.7545625	125.205585	91.11952777777778	74.14999999999999	267.1538425925926	54.94328908554572	46.58494166666667
% Max			67.30373333333334	46.51637142857142	71.54604857142856	67.28826666666666	40.25285714285714	96.17538333333333	32.67679824561404	21.29597333333333
Note
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams