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

• These estimates are for nutrition per serving of various foods times sevings per day.
• These estimates were taken from My Food Data
• Often the information differs from nutrition data on food labels.
• This data seems very approximate and much missing, so nutrition totals will often compute as lower than actual.
• 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 Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	38	140	10	0	23	1	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	38.0	134.52	3.154	0.1558	30.856	2.508	1.292
Tap Water	1 serving 8 fl oz	2	474	0	0	0	0	0	0
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.4	40.0	280.0	4.0	28.0	5.32	4.0	0.0
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Hy-Vee - English Walnuts	100 grams	0.4	40.0	266.8	6.68	26.68	5.32	2.68	1.32
Coffee	1 cup (8 fl oz)	1	237	2	0.28	0.05	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	17.92	1792.0	17.92	0.0	0.0	5.376	0.0	0.0
Cheddar Cheese	100 grams	0.28	28.0	112.84	6.412	9.324	0.9520000000000001	0.0	0.1344
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.5	50.0	34.5	1.15	0.0	6.9	1.15	2.3
Cooked Broccoli (Boiled, Drained)	100 grams	0.5	50.0	17.5	1.2	0.205	3.6	1.65	0.7
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Canned Pumpkin	100 grams	4.2	420.0	142.8	4.620000000000001	1.176	34.02	12.18	13.86
Raw Egg Whites	100 grams	1.57	157.0	81.64	17.113	0.2669	1.1461	0.0	1.1147
Raisins	100 grams	0.4	40.0	119.6	1.32	0.1	31.72	1.8	26.08
Bananas	100 grams	1.18	118.0	105.02	1.298	0.3894	26.904	3.068	14.396
Peanut Butter (Smooth)	100 grams	0.4	40.0	235.2	8.76	19.8	9.600000000000001	2.28	2.6
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	47.0	120	4	1.5	23.0	0.98	2
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Almond milk unsweetened vanilla	1 Cup	1	240	30	1	2.5	1	0	0
Totals			4001.0	1951.54	72.1858	90.14709999999999	235.8381	36.848	81.9691
% Min				97.577	144.3716	204.8797727272727	104.8169333333333	131.6	16393.82
% RDA				97.577	144.3716	115.5732051282051	85.7593090909091	131.6	163.9382
% Max				65.05133333333333	27.76376923076923	75.12258333333332	48.13022448979592	43.86666666666666	68.30758333333333
NOTE				LOW

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