Nutition Estimates for Elements of his Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are for nutrition per unit of various foods.
• These estimates were taken [almost always] from nutrition labels when possible
• Often the information was not available on labels, so I asked Alexa.
• When no data from label or Alexa was found, I entered a small negative number.
• 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	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
Sndwh Wheat Bread	slice	0.9	0.5	0	0.19	2.5	0.26	0.2	0
Straw Jam Sug free Smuk	grams	0	0	0	0	0	0.088	0.002	0
Grape Jelly Sug Free Smuk	grams	0	0	0	0	0	0.062	0	0
Brummel & Brown	grams	0		0					0
Quick Oats	half cup	1.6	0	3	0.06	0.3	0	0.02	0
French Fry OA	grams	0.0119	0	0	0.017	0.112	0.047	0.00372	0
Kchup 50% sug/sod	grams	0	0.0235	0	0.0147	0.0176	0.00241	0.00158	0
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
Pumpkin Canned, HyVee	grams	0.0141666	1.75	0	0.00441666	0.00333	0.091666	0.000254166	0
Prunes, Sunsweet Amazon	grams	0	0	0	0.0043	0.6	0.006	0.00205	0
Steam Mix Veg	grams	0.0108	2.02	0	0.5	0.139	0.142	0.00142	0
broccoli	grams	0.0028324	1.5873	0	0.002998	0.395	0.34603	0.0006772	0
banana	piece	0.31	54	0	0.12	1	10.3	0.43	0
valley popcorn, yellow	grams	0.0176	0	0	0.000846	0.0353	0.000104	0.0000379	0
valley popcorn, white	grams	0.0176	0	0	0.000846	0.0353	0.000104	0.0000379	0
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
grapes	grams	0.00192	0	0	0.0019	0.211	0.0264	0.000733	0
Breyers IC carb smart, choc	grams	0.0114	0	0	3	0.01	0.006	0.00048	0.0000039
Breyers IC carb smart, van	grams	0	0	0	3	0.01	0.006	0.00048	0.0000039
CGR CR, Nabisco	cracker	0.9	0.15	0	0.67	0.00001	0.11	0.072	0
Cookie, ZS,CC, VRT	cookie	0.6	0	0	0.22	0.00001	0	0.0071	0
Fiber bar, Brownie	bar	0.9	0	0		0			0
Fiber bar. Cinnamon	bar	0	0	0	0.575	0.0078	0.00095		0
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
Apple Juice	cups	0.7	0	0	24.8	0	72	0.072	0
Decaf Coffee	cups	0.095	0	0	0	0.00001	0	0	0
Apple Sauce, Unsweet	grams	0	0	0	1.6	0.00001	0.21	0.00027	0
Decaf Green Tea	bag	0	0	0	0	0.00001	0	0.0118	0
Olives	grams	0.33	0	0	0.0000165	0.014	0.000009	90	0
ALM Milk, Unsweet, Alm Bz	cups	0.7	150	5	7.5	0	0	0.00746	0.00311
dark choc chips 53%	grams	0.0142	0.01	0	0.018	0.07	0	0.00038	0
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
Multivitamin	serving	0	1200	10	0.0135	0	75	5	15
Melatonin	serving	0	0	0	0	0	0	0	0
White Bread HyVee Orig	slice
Split Top White Bread	slice	0.8
air popped popcorn	grams
PB Peanut Powder	two tbsp
Cant Believe Not Butter	grams
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
jolly time popcorn, mw	grams
PB	grams	0.02	0	0	0.06	0	0	0	0
Split Top Wheat Bread	slice
Egg W	grams		0	0				0.0005	0.0003
kidney beans	grams	0.02	0	0	0	0.08		0	0
pumpkin seeds	grams
sunfl seeds	grams
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
cashews	grams	0.06	0	0	0.01	0.37	0	0	0
eng walnuts	grams
brown rice	grams	0.01	0	0			0	0	0
white rice	grams
ch pizza	grams
Ketchup no sugar	grams
Whl Wht Brd, 12 gr	slice
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
mushrooms	grams
veg sau patty	grams
veg sau link	grams
tomato, diced	grams
cheese, cheddar	grams
lettuce, shredded	grams
tortilla	grams
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg
FUTURE	grams
FUTURE	grams
Min		9.6	1080.0	18.0	18.0	120.0	90.0	1.56	2.88
RDA		13.2	1080.0	18.0	18.0	144.0	144.0	1.56	2.88
Max		48.0	3600.0	120.0	1200.0	12000.0	2400.0	1200.0	1200000.0
Food	Unit	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
		mg	RAE	mcg	mg	mcg	mg	mg	mcg