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	0.29	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	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	0.39	0.0429	0.0	0.0	0.0	0.06630000000000001	0.8969999999999999	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
Bananas	100 grams	1.5	0.045	96.0	4.5	0.0	0.5549999999999999	13.05	0.0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	0.0
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	NA	NA	NA	NA	NA	0.355	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
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	1.12	0.06720000000000001	1733.76	86.24000000000001	0.0	0.224	72.68800000000002	0.0
Peanut Butter (Smooth)	100 grams	0.71	0.0781	0.0	0.0	0.0	0.3905	0.0	0.0
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
Grapes	100 grams	1.33	0.1197	133.0	6.65	0.0	0.1463	5.32	0.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0.22	0	0	0	0.04	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)
Tap Water	1 serving 8 fl oz	3	0	0	0	0	0	0	0
Totals			1.2691	2086.82	1447.77	6.9413	6.8828	202.382	14.0
% Min			105.7583333333333		160.8633333333333	315.5136363636364	529.4461538461539	224.8688888888889	93.33333333333333
% RDA			105.7583333333333		160.8633333333333	289.2208333333334	404.8705882352942	224.8688888888889	70.0
% Max			0.1057583333333333		40.21583333333334	0.0005784416666666667	0.5735666666666668	8.432583333333334	11.66666666666667
NOTE									LOW

1. nutrition1_20260816.html
2. nutrition2_20260816.html
3. nutrition3_20260816.html
4. nutrition4_20260816.html
5. nutrition5_20260816.html
6. nutrition6_20260816.html
7. nutrition7_20260816.html
8. nutrition8_20260816.html
9. nutrition9_20260816.html
10. nutrition10_20260816.html
11. nutrition11_20260816.html
12. nutrition12_20260816.html
13. nutrition13_20260816.html
14. nutrition14_20260816.html
15. nutrition15_20260816.html
16. nutrition16_20260816.html
17. nutrition17_20260816.html
18. nutrition18_20260816.html
19. nutrition19_20260816.html
20. nutrition20_20260816.html
21. nutrition21_20260816.html