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)
Tap Water	1 serving 8 fl oz	3	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.12	NA	NA	NA	NA	NA	NA	NA
Pecans	100 grams	0.35	0.231	19.6	1.05	0.0	0.0735	0.385	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	0.0	NA	0.0	0.0	0.0	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)
Cheese, Colby Jack	100 grams	0.28	0.005600000000000001	NA	63.84	0.2324	0.0224	0.0	0.08400000000000001
Raisins	100 grams	0.4	0.044	0.0	0.0	0.0	0.068	0.9199999999999999	0.0
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Bananas	100 grams	3	0.09	192	9	0	1.11	26.1	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
Cooked Broccoli (Boiled, Drained)	100 grams	1	0.06	1548	77	0	0.2	64.90000000000001	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)
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	5
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1	0.09	100	5	0	0.11	4	0
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.32	NA	571.52	NA	NA	NA	0.0	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Totals			0.8967999999999999	2555.18	1506.27	7.0324	6.8689	206.377	15.084
% Min			74.73333333333333		167.3633333333333	319.6545454545454	528.376923076923	229.3077777777778	100.56
% RDA			74.73333333333333		167.3633333333333	293.0166666666667	404.0529411764706	229.3077777777778	75.41999999999999
% Max			0.07473333333333333		41.84083333333334	0.0005860333333333334	0.5724083333333333	8.599041666666666	12.57
NOTE			LOW

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