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	0.27	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	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
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	2	0.06	128	6	0	0.74	17.4	0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	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
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
Almond milk unsweetened vanilla	1 Cup	3	NA	NA	450	3.6	NA	NA	15
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)
Grapes	100 grams	1.02	0.09179999999999999	102.0	5.1	0.0	0.1122	4.08	0.0
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.57	NA	1018.02	NA	NA	NA	0.0	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	NA	0.0	NA	NA	NA	1.562	NA
Brummel & Brown - Organic Buttery Spread	100 grams	0.2	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	0.29	NA	NA	NA	NA	NA	NA
Canned Salmon	100 grams	1	0.04	217.1	64.90000000000001	6.5	0.14	0	24.8
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)
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
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Totals			1.1231	1589.18	1726.38	15.8413	6.4026	134.057	49.8
% Min			93.59166666666667		191.82	720.0590909090909	492.5076923076923	148.9522222222222	332.0
% RDA			93.59166666666667		191.82	660.0541666666668	376.6235294117647	148.9522222222222	249.0
% Max			0.09359166666666667		47.955	0.001320108333333333	0.53355	5.585708333333334	41.5
NOTE			LOW

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