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
Cheerios	100 grams	0.34	NA	0.1326	NA	NA	11.288	38.76000000000001	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	2.1	NA	0.231	NA	NA	2.94	48.3	0.315
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	2.36	NA	0.1888	5.192	0.472	0.6136	63.72	0.6372
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
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	0.15	NA	NA	1.9	108	1.7
Totals			0.0	1.1478	651.152	169.472	24.9774	387.03	3.6191
% Min						112.9813333333333	312.2175
% RDA				127.5333333333333	13.02564512902581	94.15111111111112	138.7633333333333	92.15000000000001	157.3521739130435
% Max						12.83878787878788	52.03625
NOTE

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