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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.27	NA	NA	NA	NA	NA	NA	NA
Pecans	100 grams	0.32	0.2112	17.92	0.96	0.0	0.0672	0.352	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	0.0	NA	0.0	0.0	0.0	0.0	0.0
Raisins	100 grams	0.43	0.0473	0.0	0.0	0.0	0.0731	0.9889999999999999	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)
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	0.0
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
Cooked Broccoli (Boiled, Drained)	100 grams	1.01	0.0606	1563.48	77.77	0.0	0.202	65.54900000000001	0.0
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
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)
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	300	2.4	NA	NA	8
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Good Humor-Breyers Ice Cream - Breyers, Carb Smart, Frozen Dairy Dessert, Vanilla	100 grams	0.87	NA	263.61	NA	NA	NA	0.0	NA
Grapes	100 grams	0.92	0.0828	92.0	4.600000000000001	0.0	0.1012	3.68	0.0
Canned Pumpkin	100 grams	4.2	0.08400000000000001	65364.60000000001	3267.6	0.0	0.252	17.64	0.0
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
Totals			1.1821	67425.67000000001	4851.31	8.141299999999999	6.1562	198.282	18.0
% Min			98.50833333333334		539.0344444444445	370.0590909090908	473.5538461538462	220.3133333333334	120.0
% RDA			98.50833333333334		539.0344444444445	339.2208333333333	362.1294117647059	220.3133333333334	90.0
% Max			0.09850833333333334		134.7586111111111	0.0006784416666666665	0.5130166666666667	8.261750000000001	15.0
NOTE			LOW		HIGH

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