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	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
Nature Made, Super B-Complex	1 serving (100 g)	1	NA	NA	NA	NA	NA	NA	NA
brocoli stir fry	100 grams	1.6	NA	NA	NA	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	NA	NA	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	0.0019	NA	NA	0.00038	0.00342	0.00076
Food Name	Serving Size	Servings Per Day	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
Tap Water	1 serving 8 fl oz	2	NA	0	NA	NA	NA	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	NA	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	0	0	NA	0	0.036	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	0.0	NA	NA	NA	0.01568	0.0
Food Name	Serving Size	Servings Per Day	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
Cheddar Cheese	100 grams	0.28	NA	0.2618	0.00224	0.22148	0.05348000000000001	2.62948	0.8414
Canned Pumpkin	100 grams	4.2	NA	0.0126	NA	NA	NA	0.1554	0.0756
Raw Egg Whites	100 grams	1.57	NA	0.0	NA	NA	NA	0.0	0.0
Raisins	100 grams	0.2	NA	0.0002	0.0004	0.007800000000000001	0.0002	0.0048	0.0008
Bananas	100 grams	1.18	NA	0.00236	NA	NA	NA	0.03776	0.00236
Ahold - Blue Berries	100 grams	1.46	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	i-Octadecadienoic Acid (18:2 mixed isomers) (g)	Lauric Acid (12:0) (g)	Lignoceric Acid (24:0) (g)	Linoleic Acid (18:2 n-6 cis cis) (g)	Margaric Acid (17:0) (g)	Monounsaturated Fats (g)	Myristic Acid (14:0) (g)
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1	NA	0	NA	NA	NA	0.014	0.003
Champion - Pitted Prunes	100 grams	0.2	NA	NA	NA	NA	NA	0.0	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	0.008	NA	NA	NA	0.792	0.004
Totals			0.0	0.28686	0.00264	0.22928	0.05406	3.68854	0.9279200000000001
% Min								153.6891666666667
% RDA								6.147566666666666
% Max								6.147566666666666
NOTE

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