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
Millville - Honey Nut Crispy Oats	100 grams	1	NA	NA	NA	NA	13.2	78	NA
brocoli stir fry	100 grams	1.5	NA	NA	NA	NA	0.0	NA	NA
Walgreens -Adult multivitamin	2 grams	1	0	0	0	150	0	0	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.76	NA	0.1216	NA	NA	0.9119999999999999	50.16	0.1216
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	1	NA	NA	NA	NA	7.9	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	16	NA	0.16	NA	NA	0.32	48	NA
Canned Pumpkin	100 grams	2.1	NA	0.231	NA	NA	2.94	48.3	0.315
Raw Egg Whites	100 grams	2.355	NA	0.0471	NA	NA	0.1884	25.905	0.02355
Food Name	Serving Size	Servings Per Day	Chromium (mcg)	Copper (mg)	Fluoride (mcg)	Iodine (mcg)	Iron (mg)	Magnesium (mg)	Manganese (mg)
Raisins	100 grams	0.4	NA	0.108	93.56	0.68	0.7200000000000001	14.4	0.112
Bananas	100 grams	2.3	NA	0.184	5.06	0.46	0.598	62.09999999999999	0.621
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	0.4292	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	1.0	NA	NA
Grapes	100 grams	1.5	NA	0.06	NA	NA	0.4349999999999999	7.5	1.08
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	0.15	NA	NA	1.9	108	1.7
Totals			0.0	1.1017	651.02	156.58	30.5626	454.265	4.02315
% Min						104.3866666666667	382.0325
% RDA				122.4111111111111	13.02300460092018	86.98888888888889	169.7922222222222	108.1583333333333	174.9195652173913
% Max						11.86212121212121	63.67208333333333
NOTE

1. nutrition_TARGET05_1.html
2. nutrition_TARGET05_2.html
3. nutrition_TARGET05_3.html
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