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	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	240	5	22	0	0	190	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	29.26	0.0	28.348	0.0646	NA	10.26	NA
Tap Water	1 serving 8 fl oz	2	19.0	0	0	0	0	14.2	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.4	160.0	0.0	1.32	2.68	0.0	0.0	NA
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Hy-Vee - English Walnuts	100 grams	0.4	0.0	0.0	2.64	2.68	0.0	38.8	NA
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0	0	4.7	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	17.92	53.76000000000001	0.0	5.376	0.0	NA	0.0	NA
Cheddar Cheese	100 grams	0.28	182.84	27.72	0.9520000000000001	5.292	NA	198.8	NA
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.5	40.0	0.0	5.75	0.0	0.0	0.0	NA
Cooked Broccoli (Boiled, Drained)	100 grams	0.5	20.5	0.0	1.95	0.04	0.0	20.0	NA
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Canned Pumpkin	100 grams	4.2	21.0	0.0	21.84	0.63	0.0	109.2	NA
Raw Egg Whites	100 grams	1.57	260.62	0.0	1.1461	0.0	NA	10.99	NA
Raisins	100 grams	0.4	10.4	0.0	29.92	0.036	0.0	24.8	NA
Bananas	100 grams	1.18	1.18	0.0	23.836	0.1298	0.0	5.899999999999999	NA
Peanut Butter (Smooth)	100 grams	0.4	190.4	0.0	7.32	3.8	0.0	21.6	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	200.2	0	22	0	0	180	NA
Food Name	Serving Size	Servings Per Day	Sodium (mg)	Cholesterol (mg)	Net-Carbs (g)	Saturated Fats (g)	Trans Fatty Acids (g)	Calcium (mg)	Chlorine (mg)
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Almond milk unsweetened vanilla	1 Cup	1	150	0	1	0	NA	460	NA
Totals			1598.86	32.72	198.9701	15.3524	0.0	1289.25	0.0
% Min			319.772	6544.0		139.5672727272727		128.925
% RDA			66.61916666666667	10.90666666666667		76.762		99.17307692307692
% Max			57.92971014492755	9.088888888888889		66.74956521739131		42.975
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