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
Millville - Honey Nut Crispy Oats	100 grams	1	683	0	75.59999999999999	0	0	390	NA
brocoli stir fry	100 grams	1.5	50.40000000000001	0.0	5.1	0.0	0.0	0.0	NA
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.76	58.52	0.0	56.696	0.1292	NA	20.52	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	1	0	0	50	21.4	0	71	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	16	48	0	4.8	0	NA	0	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	2.355	390.93	0.0	1.71915	0.0	NA	16.485	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)
Raisins	100 grams	0.4	10.4	0.0	29.92	0.036	0.0	24.8	NA
Bananas	100 grams	2.3	2.3	0.0	46.45999999999999	0.253	0.0	11.5	NA
Ahold - Blue Berries	100 grams	1.48	0.0	0.0	20.572	0.0	0.0	0.0	NA
Almond milk unsweetened vanilla	1 Cup	2	300	0	2	0	NA	920	NA
Grapes	100 grams	1.5	3.0	0.0	24.45	0.165	0.0	21.0	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	1.2	0	23.5	0.44	NA	18.8	NA
Totals			1646.95	0.0	354.73715	22.7382	0.0	1602.605	0.0
% Min			329.39	0.0		206.7109090909091		160.2605
% RDA			68.62291666666667	0.0		113.691		123.2773076923077
% Max			59.67210144927536	0.0		98.86173913043478		53.42016666666667
NOTE				LOW

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