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	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Quick Oats	half cup	1	0	0	150	180	0	0	0
French Fry OA	grams	200	0	738.0	1011.8	45.0	19.0	0	0
Kchup 50% sug/sod	grams	30	0	123.6	0	35.4	0	1.764	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Pumpkin Canned, HyVee	grams	420	0	17.49972	874.9986	525.0	105.0	0	0
Prunes, Sunsweet Amazon	grams	40	0	0	310.0	11.2	18.0	0	0
Steam Mix Veg	grams	100	0	20.5	273.0	98.59999999999999	24.4	0	0
broccoli	grams	100	0	0.012804	122.75	0.0190123	18.236	0	0
banana	piece	2	0	2	840	200	11.8	0	0
valley popcorn, white	grams	28	0	82.88	108.64	0.3948	7.336	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
grapes	grams	28	0	0	0.03528	0.01876	0	0	0
Breyers IC carb smart, choc	grams	50	6.3	25.3	107.5	5.0	44.3	0	0
CGR CR, Nabisco	cracker	2	0	130	50		10	7.0	0
Cookie, ZS,CC, VRT	cookie	1	0	70	0		0	0	0
Fiber bar, Brownie	bar	1	0	85	0		0	1	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Decaf Coffee	cups	1	0	9.550000000000001	85.90000000000001	23.9	9.550000000000001	0	0
Decaf Green Tea	bag	1	0	0	0	0	0	0	0
ALM Milk, Unsweet, Alm Bz	cups	3	0	510	480	126.9	1350	0	0
dark choc chips 53%	grams	28	0	0	140	224	19.992	11.984	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Multivitamin	serving	0.5	0.0	0.0	0.0	0.0	0.0	1.5	0.0
Melatonin	serving	1	0	0	0	0	0	1	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
PB	grams	50	0	240.0	45.0	0	27.0	0	0
Egg W	grams	50	0	85.0	80.0	11.5	3.5	0	0
kidney beans	grams	100	0	0	400	0	35.0		0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
cashews	grams	28	0	56	154.0	0.5600000000000001	12.32	0	0
Whl Wht Brd, 12 gr	slice	4	0	760			160		0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Total			6.3	2955.342524	5233.6238796	1487.4885719	1875.434	24.2479896	0.0
% Min			1050.0	492.5570873333334	128.2750950882353	137.7304233240741	156.2861666666667	4041.3316	0.0
% RDA			1.75	107.0776276811594	128.2750950882353	137.7304233240741	156.2861666666667	53.88442133333332	0.0
% Max			1.75	107.0776276811594	96.91896073333332	24.79147619833333	62.51446666666666	53.88442133333332	0.0
Note				High
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams