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
Sndwh Wheat Bread	two slices	2	0	400	120	80	180	6	0
Straw Jam Sug free Smuk	grams	30	0	0	0	0	0	0	0
Grape Jelly Sug Free Smuk	grams	0	0	0	0	0	0	0	0
Brummel & Brown	grams	20	0	128.4	0		0	0	0
Quick Oats	half cup	1	0	0	150	180	0	0	0
Egg W Tur Sau Ch Crois	sandwich	1	35	700	290	4.62	87.40000000000001	2	0
Salmon, chk of sea, wild	can	1	50	240	136	300	0	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Spaghetti & MB	can	0	0	0	0	0	0	0	0
Raviolli	can	0	0	0	0	0	0	0	0
French Fry OA	grams	225	0	830.25	1138.275	50.625	21.375	0	0
Kchup 50% sug/sod	tbsp	4	0	280	0	80	0	4	0
Pumpkin Canned, HyVee	half cup	0	0	0	0	0	0	0	0
Prunes, Sunsweet Amazon	grams	40	0	0	310.0	11.2	18.0	0	0
Steam Mix Veg	grams	85	0	17.425	232.05	83.81	20.74	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
brocolli	oz	3	0	0.01089	104.4	0.01617	15.51	0	0
banana	piece	2	0	2	840	200	11.8	0	0
valley popcorn, yellow	oz	0	0	0	0	0.0	0	0	0
valley popcorn, white	oz	1	0	84	110	0.4	8	0	0
grapes	oz	2	0	0	0.07199999999999999	0.38	0	0	0
Breyers IC carb smart, choc	grams	50	6.3	25.3	107.5	5.0	44.3	0	0
Breyers IC carb smart, van	grams	0	0.0	0.0	0.0	0.0	0.0	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
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
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	0	9.550000000000001	85.90000000000001	23.9	9.550000000000001	0	0
Apple Sauce, Unsweet	grams	0	0	0	0.0	0.0	0.0	0	0
Food	Unit	Units per day	Cholesterol	Sodium	Potassium	Copper	Calcium	Added sugar	Trans fat
		mg	mg	mg	mcg	mg	grams	grams
Decaf Green Tea	bag	1	0	0	0	0	0	0	0
Olives	grams	0	0	0	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
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
Total			91.3	3511.935890000001	4294.197	1370.84517	1796.667	34.484	0.0
% Min			15216.66666666667	585.3226483333334	105.2499264705882	126.9301083333333	149.72225	5747.333333333334	0.0
% RDA			25.36111111111111	127.2440539855073	105.2499264705882	126.9301083333333	149.72225	76.63111111111111	0.0
% Max			25.36111111111111	127.2440539855073	79.52216666666666	22.8474195	59.88889999999999	76.63111111111111	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