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	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.26	0.0	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.29	0.0	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	0	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	4.48	NA	NA	NA	0.0	0.0	NA	0.0
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.77	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Raisins	100 grams	0.42	0.0	NA	0.0	0.05039999999999999	1.47	NA	0.0
Bananas	100 grams	3	0	NA	NA	0.3	1.5	NA	0
Ore-Ida, CRISPY TATER TOTS	100 grams	2.22	NA	NA	NA	NA	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	NA	0.0114	3.306	NA	0.0
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	NA	NA	NA	0.128	0.0	NA	0.0
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	10	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	7.5	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Canned Pumpkin	100 grams	4.2	0.0	NA	NA	4.620000000000001	67.2	NA	0.0
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	NA	NA	NA	NA	NA	NA	NA
Totals			400.0	0.0	0.0	22.6098	73.476	0.0	0.0
% Min						150.732	61.23
% RDA			50.0			150.732	61.23
% Max						1.88415	0.6123000000000001
NOTE							LOW

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