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	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Walgreens -Adult multivitamin	2 grams	1	0	0	0	150	0	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	0.5	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	0.0608	NA	NA	0.456	25.08	0.0608
Tap Water	1 serving 8 fl oz	2	NA	0.04	337.4	5.2	0	4.8	0
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.4	NA	NA	NA	NA	0.0	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Hy-Vee - English Walnuts	100 grams	0.4	NA	NA	NA	NA	1.32	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	0	215	0.24	0.02	7.1	0.05
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	17.92	NA	0.1792	NA	NA	0.3584000000000001	53.76000000000001	NA
Cheddar Cheese	100 grams	0.28	NA	0.008400000000000001	NA	12.88	0.03920000000000001	7.56	0.008400000000000001
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.5	NA	NA	NA	NA	0.205	NA	NA
Cooked Broccoli (Boiled, Drained)	100 grams	0.5	NA	0.03	2.0	NA	0.335	10.5	0.095
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Canned Pumpkin	100 grams	4.2	NA	0.462	NA	NA	5.88	96.60000000000001	0.63
Raw Egg Whites	100 grams	1.57	NA	0.0314	NA	NA	0.1256	17.27	0.0157
Raisins	100 grams	0.4	NA	0.108	93.56	0.68	0.7200000000000001	14.4	0.112
Bananas	100 grams	1.18	NA	0.0944	2.596	0.236	0.3068	31.86	0.3186
Peanut Butter (Smooth)	100 grams	0.4	NA	0.228	1.24	0.16	0.8800000000000001	71.60000000000001	0.5599999999999999
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	NA	NA	1.5	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	0.5	NA	NA
Totals			0.0	1.2422	651.796	169.396	13.5752	340.5300000000001	1.8505
% Min						112.9306666666667	169.69
% RDA				138.0222222222222	13.03852770554111	94.10888888888888	75.41777777777779	81.07857142857145	80.45652173913045
% Max						12.8330303030303	28.28166666666667
NOTE

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