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	0.4	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	2	0.06	0	0	0	0	0	0
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	0.41	0.04509999999999999	0.0	0.0	0.0	0.0697	0.9429999999999998	0.0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	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)
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.92	NA	NA	NA	NA	NA	0.46	0.0
Ore-Ida, CRISPY TATER TOTS	100 grams	0.83	NA	NA	NA	NA	NA	NA	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
Nabisco - Cinnamon Grahams, Cinnamon	8 CRACKERS [1 SERVING = 2 FULL CRACKER SHEETS]	1.5	NA	NA	NA	NA	NA	NA	NA
Love's - 12 Grain Bread	1 SLICE	1.5	0.645	0.0	NA	NA	NA	0.0	NA
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)
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
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
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.08	NA	0.0	NA	NA	NA	0.5679999999999999	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0.22	0	0	0	0.04	0	0
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
Totals			1.6663	4.18	1500.38	8.141299999999999	5.5704	107.751	18.0
% Min			138.8583333333333		166.7088888888889	370.0590909090908	428.4923076923077	119.7233333333333	120.0
% RDA			138.8583333333333		166.7088888888889	339.2208333333333	327.6705882352942	119.7233333333333	90.0
% Max			0.1388583333333333		41.67722222222222	0.0006784416666666665	0.4642000000000001	4.489624999999999	15.0
NOTE

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