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
Walgreens -Adult multivitamin	2 grams	1	15	0	3	0	0	0	0
Cheerios, Cinnamon Protein	100 grams	1	564.1	NA	59	0	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	300	0	2	0	NA	920	NA
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	0.28	0.0	0.0	14.0	5.992	0.0	19.88	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	6.72	20.16	0.0	2.016	0.0	NA	0.0	NA
Cooked Broccoli (Boiled, Drained)	100 grams	1	41	0	3.9	0.08	0	40	NA
Canned Pumpkin	100 grams	2.1	10.5	0.0	10.92	0.315	0.0	54.6	NA
Raisins	100 grams	0.4	10.4	0.0	29.92	0.036	0.0	24.8	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)
Bananas	100 grams	1.18	1.18	0.0	23.836	0.1298	0.0	5.899999999999999	NA
Peanut Butter (Smooth)	100 grams	1.5	714.0	0.0	27.45	14.25	0.0	81.0	NA
Totals			1803.86	0.0	232.738	20.932	0.0	1215.9	0.0
% Min			360.772	0.0		190.2909090909091		121.59
% RDA			75.16083333333333	0.0		104.66		93.53076923076922
% Max			65.35724637681159	0.0		91.00869565217393		40.52999999999999
NOTE				LOW

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