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)
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	0.0	NA	NA
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
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Tap Water	1 serving 8 fl oz	2	NA	0.04	337.4	5.2	0	4.8	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	NA	NA	NA	NA	4.424	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	0.0	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	NA	NA	NA	NA	0.924	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	15.68	NA	0.1568	NA	NA	0.3136	47.04	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Cheddar Cheese	100 grams	0.28	NA	0.008400000000000001	NA	12.88	0.03920000000000001	7.56	0.008400000000000001
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	0.2	NA	0.05400000000000001	46.78	0.34	0.36	7.2	0.05600000000000001
Bananas	100 grams	1.18	NA	0.0944	2.596	0.236	0.3068	31.86	0.3186
Ahold - Blue Berries	100 grams	1.46	NA	NA	NA	NA	0.4233999999999999	NA	NA
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	0.5	NA	NA
Grapes	100 grams	1	NA	0.04	NA	NA	0.29	5	0.72
Champion - Pitted Prunes	100 grams	0.2	NA	NA	NA	NA	0.0	NA	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	0.15	NA	NA	1.9	108	1.7
Totals			0.0	1.0978	601.776	168.896	16.4626	357.51	3.5595
% Min						112.5973333333333	205.7825
% RDA				121.9777777777778	12.0379275855171	93.8311111111111	91.45888888888888	85.12142857142857	154.7608695652174
% Max						12.79515151515151	34.29708333333333
NOTE

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