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)
Nature Made, Super B-Complex	1 serving (100 g)	1	50	NA	NA	NA	NA	35	NA
brocoli stir fry	100 grams	1.6	53.76000000000001	0.0	5.44	0.0	0.0	0.0	NA
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Cheerios	100 grams	0.34	168.98	0.0	21.692	0.51	NA	136.34	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
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)
Tap Water	1 serving 8 fl oz	2	19.0	0	0	0	0	14.2	NA
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	0.0	0.0	28.0	11.984	0.0	39.76000000000001	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	112.0	0.0	0.924	1.876	0.0	0.0	NA
Hy-Vee - English Walnuts	100 grams	0.28	0.0	0.0	1.848	1.876	0.0	27.16	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	15.68	47.04	0.0	4.704	0.0	NA	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)
Cheddar Cheese	100 grams	0.28	182.84	27.72	0.9520000000000001	5.292	NA	198.8	NA
Canned Pumpkin	100 grams	2.1	10.5	0.0	10.92	0.315	0.0	54.6	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	2.36	2.36	0.0	47.672	0.2596	0.0	11.8	NA
Ahold - Blue Berries	100 grams	1.46	0.0	0.0	20.294	0.0	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)
Almond milk unsweetened vanilla	1 Cup	1	150	0	1	0	NA	460	NA
Grapes	100 grams	1	2	0	16.3	0.11	0	14	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	1.2	0	23.5	0.44	NA	18.8	NA
Totals			1119.66	27.72	245.6601	22.7632	0.0	1061.21	0.0
% Min			223.932	5544.000000000001		206.9381818181819		106.121
% RDA			46.6525	9.240000000000002		113.816		81.63153846153845
% Max			40.56739130434783	7.700000000000001		98.97043478260872		35.37366666666667
NOTE

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