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	two slices	1.8	1	0	0.38	5	0.52	0.4	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
Egg W Tur Sau Ch Crois	sandwich	0.715	108	0.166	0.0709	0.911	0.6	0.078	0.521
Salmon, chk of sea, wild	can	0.16	12	7.5	1.14	0.5	0	0.94	0.00305
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
Spaghetti & MB	can	3	63	0	3	3.38	2.27	0.32	0.91
Raviolli	can	3.7	63	0	2.06	2.52	0	0.39	1.57
French Fry OA	grams	0.0119	0	0	0.017	0.112	0.047	0.00372	0
Kchup 50% sug/sod	tbsp	0	0.4	0	0.25	0.3	0.041	0.0269	0
Pumpkin Canned, HyVee	half cup	1.7	211	0	0.53	0.4	11	0.0305	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
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
brocolli	oz	0.0803	45	0	0.085	11.2	9.81	0.0192	0
banana	piece	0.31	54	0	0.12	1	10.3	0.43	0
valley popcorn, yellow	oz	0.5	0	0	0.024	1	0.00296	0.00108	0
valley popcorn, white	oz	0.5	0	0	0.024	1	0.00296	0.00108	0
grapes	oz	0.0547	0	0	0.054	6	0.75	0.0208	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
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
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
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
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
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
Multivitamin	serving	0	1200	10	0.0135	0	75	5	15
Melatonin	serving	0	0	0	0	0	0	0	0
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