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	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Crm Wheat Prot Orig	pack	1	5	240	50	0.08	190	0	0
Quick Oats	half cup	1	0	0	150	180	0	0	0
Mashed Potatoes	serving	4	0	60	520	120	40	0	0
Salmon	can	0.5	25.0	90.0	314.0	160.0	4.15	0.0	0.0
Egg W	grams	90	0	153.0	144.0	20.7	6.300000000000001	0	0
banana	piece	2	0	2	840	200	11.8	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
blueberries	cups	1	0	1.5	114	0.08	8.9	0	0
grapes, red	grams	100	0	2.0	19.0	0.13	10.0	0	0
Pumpkin Canned, HyVee	grams	210	0	8.74986	437.4993	262.5	52.5	0	0
Prunes, Sunsweet Amazon	grams	20	0	0	155.0	5.600000000000001	9.0	0	0
Raisins	grams	20	0	5.0	150.0	0.05400000000000001	10.0	0	0
Steam Mix Veg	grams	60	0	12.3	163.8	59.16	14.64	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
broccoli	grams	60	0	0.0076824	73.65000000000001	0.01140738	10.9416	0	0
ALM Milk, Unsweet, Alm Bz	cups	2	0	340	320	84.59999999999999	900	0	0
Decaf Ice Tea	cups	8	0	0	0	0	0	0	0
Cookie, Keb FS	2 cookies	2	0	140	120		0	18	0
dark choc chips 53%	grams	28	0	0	140	224	19.992	11.984	0
pecans	grams	28	0	0	114.8	336	19.6	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Ketchup, Low Sug Salt	grams	20	0	82.40000000000001	0	0.018	0	1.176	0
Multivitamin	serving	1	0	0	0	0	0	3	0
Melatonin	serving	1	0	0	0	0	0	1	0
Total			30.0	1136.9575424	3825.7493	1652.93340718	1307.8236	35.16	0.0
% Min			6000.0	227.39150848	112.5220382352941	183.6592674644445	130.78236	7031.999999999999	0.0
% RDA			8.333333333333334	41.19411385507246	93.76836519607845	153.0493895537037	108.9853	78.13333333333333	0.0
% Max			8.333333333333334	41.19411385507246	70.84720925925927	27.54889011966667	43.59412	78.13333333333333	0.0
Note
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams