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.
• 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
Sndwh Wheat Bread	two slices	2	240	3.0	0	48	2	6	40	10
Straw Jam Sug free Smuk	grams	30	17.64	0	0	8.82	0	0	8.82	0
Grape Jelly Sug Free Smuk	grams	0	0.0	0	0	0.0	0	0	0.0	0
Brummel & Brown	grams	20	64.2	7.14	2.14	0	0	0	0	0
Quick Oats	half cup	1	150	2.5	0.5	27	4	0	23	5
Egg W Tur Sau Ch Crois	sandwich	1	290	12	5	32	4	5	23	15
Salmon, chk of sea, wild	can	1	100	1.5	0	0	0	0	0	21
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
Spaghetti & MB	can	0	0	0	0	0	0	0	0	0
Raviolli	can	0	0	0	0.0	0	0	0	0	0
French Fry OA	grams	225	319.5	12.06	1.33875	50.85	2.6775	0	48.1725	5.355
Kchup 50% sug/sod	tbsp	4	60	0	0	16	0	8	8	0
Pumpkin Canned, HyVee	half cup	0	0	0	0	0	0	0	0	0
Prunes, Sunsweet Amazon	grams	40	100.0	0	0	24.0	3.0	14.0	7.000000000000002	1.0
Steam Mix Veg	grams	85	55.08	0.544	0.12495	11.22	2.7625	0	8.4575	2.6605
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
brocolli	oz	3	30	0.1221	0.01287	2.19	0.8699999999999999	0.5700000000000001	0.75	0.9299999999999999
banana	piece	2	210	0.8	0.2	54	6.2	28	19.8	2.6
valley popcorn, yellow	oz	0	0	0	0	0	0	0	0	0
valley popcorn, white	oz	1	140	6	5	19	4	0	15	3
grapes	oz	2	26	0	0	6.4	0.34	6.2		0.24
Breyers IC carb smart, choc	grams	50	69.5	3.795	2.845	10.75	2.53	1.895	6.325	1.265
Breyers IC carb smart, van	grams	0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
CGR CR, Nabisco	cracker	2	130	3.5	0.5	23.0	1.0	7.0	15.0	2
Cookie, ZS,CC, VRT	cookie	1	80	4.5	1.5	13	0	0	13	1
Fiber bar, Brownie	bar	1	70	3	1	17	7	2	8	2
Fiber bar. Cinnamon	bar	0	0	0	0	0	0	0	0	0
Apple Juice	cups	0	0	0	0	0	0	0	0	0
Decaf Coffee	cups	1	4.8	0	0	1	0	0	1	0.29
Apple Sauce, Unsweet	grams	0	0.0	0	0	0.0	0.0	0.0	0.0	0
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams
Decaf Green Tea	bag	1	0	0	0	0	0	0	0	0
Olives	grams	0	0.0	0.0	0	0	0	0	0	0
ALM Milk, Unsweet, Alm Bz	cups	3	90	7.5	0	3	0	0	3	3
dark choc chips 53%	grams	28	159.88	9.995999999999999	5.992	15.988	1.9992	11.984	2.004799999999999	0
Multivitamin	serving	0.5	7.5	0.0	0.0	1.5	0.0	1.5	0.0	0.0
Melatonin	serving	1	10	0	0	2	0	1	1	0
Total			2424.1	77.9571	26.15357	386.718	42.3792	93.14899999999999	251.1898	76.34050000000001
% Min			121.205	175.403475	235.38213	171.8746666666667	136.7070967741936	15524.83333333333	996.7849206349207	152.681
% RDA			101.0041666666667	146.1695625	196.151775	107.4216666666667	92.93684210526315	215.6226851851852	77.18467305801377	63.61708333333333
% Max			80.80333333333334	66.82037142857142	112.0867285714286	79.32676923076922	50.45142857142857	77.62416666666665	45.91463771294875	29.08209523809524
Note					High
Food	Unit	Units per day	Calories	Fat	Saturated fat	Carbohydrates	Fiber	Sugar	Starch	Protein
				grams	grams	grams	grams	grams	grams	grams