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	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
Sndwh Wheat Bread	slice	1.15	0.08	0.145	0	0.25	0
Straw Jam Sug free Smuk	grams	0.00036	0.00076	0.00016	0	0	0.00038
Grape Jelly Sug Free Smuk	grams	0.00091	0.00076	0.000624	0	0.00000021	0.0000935
Brummel & Brown	grams				0
Quick Oats	half cup	0.26	0.02	0.09	0	0.54	0.509
French Fry OA	grams	0.03	0.00039	0.0017	0	0.054	0.0597
Kchup 50% sug/sod	grams	0.01411	0.00166	0.00011	0	0.00041	0.00015
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
Pumpkin Canned, HyVee	grams	0.001666	0.0004666	0.000208333	0	0.00008275	0.0001325
Prunes, Sunsweet Amazon	grams	0.185	0.00186	0.00051	0	0.00062	0.53
Steam Mix Veg	grams	0.0135	0.000825	0.00818	0	0.00354	0.0014
broccoli	grams	0.002479	0.000455	0.002504	0	0.00014744	0
banana	piece	0.78	0.0861	0.036	0	0.0861	0.0378
valley popcorn, yellow	grams	0.000414	0.0000198	0.00353	0	0.00811	0.00342
valley popcorn, white	grams	0.000414	0.0000198	0.00353	0	0.00811	0.00342
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
grapes	grams	0.002	0.00038	0.000614	0	0.0068	0.0000931
Breyers IC carb smart, choc	grams	0.00226	0.0024	0.00042	0.03	0.01	0.0297
Breyers IC carb smart, van	grams	0.00226	0.0024	0.00041	0	0.01	0.0297
CGR CR, Nabisco	cracker	2.73	0.22	0.32	0	0.96	0.0352
Cookie, ZS,CC, VRT	cookie
Fiber bar, Brownie	bar
Fiber bar. Cinnamon	bar
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
Apple Juice	cups	0.19	0.0422	0.0521		0.0967	0.0149
Decaf Coffee	cups	0.67	0.18	0	2.93	0	0
Apple Sauce, Unsweet	grams	0.084	0.0003	0.00026	0	0.00014	0.00002
Decaf Green Tea	bag	0.071	0.14	0.0171	0	0	0
Olives	grams	0.00037	0	0.00003	0	0.000013	0.0789
ALM Milk, Unsweet, Alm Bz	cups	0.18	0.11	0.14	0	1	1.7
dark choc chips 53%	grams	0.067	0.01	0	0.43	0.0126	0.0128
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
Multivitamin	serving	0	0	0	0	0	0
Melatonin	serving	0	0	0	0	0	0
White Bread HyVee Orig	slice
Split Top White Bread	slice
air popped popcorn	grams
PB Peanut Powder	two tbsp
Cant Believe Not Butter	grams
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
jolly time popcorn, mw	grams
PB	grams	0.03	0	0	0	0.113	0.207
Split Top Wheat Bread	slice
Egg W	grams		0.004		0	0	0
kidney beans	grams	0.01	0	0	0	0.003	0
pumpkin seeds	grams
sunfl seeds	grams
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
cashews	grams	0.01	0	0	0	0.088	0.276
eng walnuts	grams
brown rice	grams
white rice	grams
ch pizza	grams
Ketchup no sugar	grams
Whl Wht Brd, 12 gr	slice	2	0.1	0.43	0
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
mushrooms	grams
veg sau patty	grams
veg sau link	grams
tomato, diced	grams
cheese, cheddar	grams
lettuce, shredded	grams
tortilla	grams
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
FUTURE	grams
FUTURE	grams
Min		19.2	1.56	1.44	0.0012	2.88	2.88
RDA		19.2	1.56	1.44	0.0012	30.0	60.0
Max		42.0	1200.0	1200.0	480.0	30.0	60.0
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams