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	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Nature Made, Super B-Complex	1 serving (100 g)	1	100	0	0	0	0	NA	NA
brocoli stir fry	100 grams	1.6	160.0	54.40000000000001	1.76	0.0	8.959999999999999	3.52	5.44
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Cheerios	100 grams	0.34	34.0	127.84	4.114	2.278	24.888	3.196	1.496
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	38.0	134.52	3.154	0.1558	30.856	2.508	1.292
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Tap Water	1 serving 8 fl oz	2	474	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	56.00000000000001	319.76	3.976	19.992	31.976	3.976	24.024
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	28.0	196.0	2.8	19.6	3.724000000000001	2.8	0.0
Hy-Vee - English Walnuts	100 grams	0.28	28.0	186.76	4.676	18.676	3.724000000000001	1.876	0.924
Coffee	1 cup (8 fl oz)	1	237	2	0.28	0.05	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	1568.0	15.68	0.0	0.0	4.704	0.0	0.0
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Cheddar Cheese	100 grams	0.28	28.0	112.84	6.412	9.324	0.9520000000000001	0.0	0.1344
Canned Pumpkin	100 grams	2.1	210.0	71.40000000000001	2.31	0.5880000000000001	17.01	6.09	6.93
Raw Egg Whites	100 grams	2.355	235.5	122.46	25.6695	0.40035	1.71915	0.0	1.67205
Raisins	100 grams	0.4	40.0	119.6	1.32	0.1	31.72	1.8	26.08
Bananas	100 grams	2.36	236.0	210.04	2.596	0.7788	53.808	6.136	28.792
Ahold - Blue Berries	100 grams	1.46	146.0	94.89999999999999	1.1826	0.0	23.798	3.504	12.994
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Almond milk unsweetened vanilla	1 Cup	1	240	30	1	2.5	1	0	0
Grapes	100 grams	1	100	67	0.63	0.35	17.2	0.9	16.3
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Totals			4002.5	2028.2	67.38010000000001	77.49294999999999	286.33915	40.10599999999999	129.64845
% Min				101.41	134.7602	176.1203409090909	127.2618444444444	143.2357142857143	25929.69
% RDA				101.41	134.7602	99.34993589743588	104.1233272727273	143.2357142857143	259.2969
% Max				67.60666666666667	25.91542307692308	64.57745833333333	58.4365612244898	47.74523809523809	108.040375
NOTE									HIGH

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