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	two slices	2.3	0.16	0.29	0	0.5	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	0.77	0.04	0.16	0
Egg W Tur Sau Ch Crois	sandwich	14.7	41.6	0.11	0	2.72	1.98
Salmon, chk of sea, wild	can	10.1	0.49	0.28	0	1	0
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
Spaghetti & MB	can	6.0000001	0.6	0.77	0	4.64	9.6
Raviolli	can	5.81	0.89	0.45	0	5.0000001	7.0000001
French Fry OA	grams	0.03	0.00039	0.0017	0	0.054	0.0597
Kchup 50% sug/sod	tbsp	0.24	0.0282	0.00187	0	0.00697	0.00255
Pumpkin Canned, HyVee	half cup	0.2	0.055	0.025	0	0.00993	0.0159
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
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
brocolli	oz	0.0703	0.0129	0.071	0	0.00418	0
banana	piece	0.78	0.0861	0.036	0	0.0861	0.0378
valley popcorn, yellow	oz	0.0118	0.000563	0.1	0	0.23	0.0969
valley popcorn, white	oz	0.0118	0.000563	0.1	0	0.23	0.0969
grapes	oz	0.0566	0.0108	0.0174	0	0.193	0.00264
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
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
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
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
Food	Unit	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Polysatutated fat	Monosaturated fat
		mg	mg	mg	mg	grams	grams
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	0.43	0.0126	0.0128
Multivitamin	serving	0	0	0	0	0	0
Melatonin	serving	0	0	0	0	0	0
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