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
Millville - Honey Nut Crispy Oats	100 grams	1	100	390	7.3	4.9	80.5	4.9	29.3
brocoli stir fry	100 grams	1.5	150.0	51.0	1.65	0.0	8.399999999999999	3.3	5.1
Walgreens -Adult multivitamin	2 grams	1	4	15	0	0	3	0	3
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.76	76.0	269.04	6.308000000000001	0.3116	61.712	5.016	2.584
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	1	100	571	7.1	35.7	57.1	7.1	42.9
Coffee	1 cup (8 fl oz)	1	237	2	0.28	0.05	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	16	1600	16	0	0	4.8	0	0
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
Food Name	Serving Size	Servings Per Day	Serving Weight (g)	Calories	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sugars (g)
Raisins	100 grams	0.4	40.0	119.6	1.32	0.1	31.72	1.8	26.08
Bananas	100 grams	2.3	230.0	204.7	2.53	0.759	52.44	5.98	28.06
Ahold - Blue Berries	100 grams	1.48	148.0	96.2	1.1988	0.0	24.124	3.552	13.172
Almond milk unsweetened vanilla	1 Cup	2	480	60	2	5.0	2	0	0
Grapes	100 grams	1.5	150.0	100.5	0.9450000000000001	0.5249999999999999	25.8	1.35	24.45
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	40	148	5.5	2.7	27.3	3.8	0.57
Totals			4374.5	2236.9	64.1113	51.03395000000001	397.6251500000001	42.888	183.81805
% Min				111.845	128.2226	115.98625	176.7222888888889	153.1714285714286	36763.60999999999
% RDA				111.845	128.2226	65.42814102564104	144.5909636363637	153.1714285714286	367.6360999999999
% Max				74.56333333333333	24.65819230769231	42.52829166666668	81.14798979591838	51.05714285714286	153.1817083333333
NOTE									HIGH

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