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	Thiamin (B1) (mg)	Vitamin A (IU) (IU)	Vitamin A (RAE) (mcg)	Vitamin B12 (mcg)	Vitamin B6 (mg)	Vitamin C (mg)	Vitamin D (mcg)
Tap Water	1 serving 8 fl oz	3	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.12	NA	NA	NA	NA	NA	NA	NA
Pecans	100 grams	0.35	0.231	19.6	1.05	0.0	0.0735	0.385	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	0.0	NA	0.0	0.0	0.0	0.0	0.0
Food Name	Serving Size	Servings Per Day	Thiamin (B1) (mg)	Vitamin A (IU) (IU)	Vitamin A (RAE) (mcg)	Vitamin B12 (mcg)	Vitamin B6 (mg)	Vitamin C (mg)	Vitamin D (mcg)
Cheese, Colby Jack	100 grams	0.28	0.005600000000000001	NA	63.84	0.2324	0.0224	0.0	0.08400000000000001
Raisins	100 grams	0.4	0.044	0.0	0.0	0.0	0.068	0.9199999999999999	0.0
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Bananas	100 grams	3	0.09	192	9	0	1.11	26.1	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.3762	4.18	0.38	0.0	0.285	30.78	0.0
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	0.3200000000000001	NA	0.0	0.0	0.16	0.0	0.0
Food Name	Serving Size	Servings Per Day	Thiamin (B1) (mg)	Vitamin A (IU) (IU)	Vitamin A (RAE) (mcg)	Vitamin B12 (mcg)	Vitamin B6 (mg)	Vitamin C (mg)	Vitamin D (mcg)
Cooked Broccoli (Boiled, Drained)	100 grams	1	0.06	1548	77	0	0.2	64.90000000000001	0
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	150	1.2	NA	NA	4
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1	0.09	100	5	0	0.11	4	0
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.32	NA	571.52	NA	NA	NA	0.0	NA
Totals			1.2168	2555.18	306.27	1.4324	2.0289	131.377	4.084
% Min			101.4		34.03	65.1090909090909	156.0692307692308	145.9744444444445	27.22666666666667
% RDA			101.4		34.03	59.68333333333333	119.3470588235294	145.9744444444445	20.42
% Max			0.1014		8.5075	0.0001193666666666666	0.169075	5.474041666666667	3.403333333333333
NOTE					LOW	LOW			LOW

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