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
Hy-Vee - English Walnuts	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0.03	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	0.0	NA	0.0	0.0	0.0	0.0	0.0
Raisins	100 grams	0.51	0.0561	0.0	0.0	0.0	0.08670000000000001	1.173	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	0.82	NA	NA	NA	NA	NA	0.41	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	0.99	0.05939999999999999	1532.52	76.23	0.0	0.198	64.251	0.0
Peanut Butter (Smooth)	100 grams	0.2	0.022	0.0	0.0	0.0	0.11	0.0	0.0
Nabisco - Cinnamon Grahams, Cinnamon	8 CRACKERS [1 SERVING = 2 FULL CRACKER SHEETS]	3	NA	NA	NA	NA	NA	NA	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	1	NA	NA	150	1.2	NA	NA	4
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	0	NA	NA	NA	NA	NA	NA
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
Totals			0.8637	1536.7	1426.61	6.8	5.8397	171.614	14.0
% Min			71.97500000000001		158.5122222222222	309.0909090909091	449.2076923076922	190.6822222222222	93.33333333333333
% RDA			71.97500000000001		158.5122222222222	283.3333333333334	343.5117647058823	190.6822222222222	70.0
% Max			0.071975		39.62805555555556	0.0005666666666666667	0.4866416666666666	7.150583333333334	11.66666666666667
NOTE			LOW						LOW

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