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	0.29	0.0	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.27	0.0	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	0	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	NA	NA	NA	0.0	0.0	NA	0.0
Raisins	100 grams	0.41	0.0	NA	0.0	0.04919999999999999	1.435	NA	0.0
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)
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	2	0	NA	NA	0.2	1.0	NA	0
Raw Egg Whites	100 grams	1.57	0.0	NA	NA	0.0	0.0	NA	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	NA	0.0114	3.306	NA	0.0
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	10	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	3	NA	NA	NA	22.5	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)
Grapes	100 grams	1.02	0.0	NA	NA	0.1938	14.892	NA	0.0
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.57	0.0	NA	NA	NA	NA	NA	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	NA	NA	NA	NA	NA	NA	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	NA	NA	NA	NA	NA	NA
Canned Salmon	100 grams	1	992.4	0	24.8	2.4	0.12	NA	0
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)
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0	NA	NA	0.17	0.8	NA	0
Tap Water	1 serving 8 fl oz	2	0	NA	NA	0	0	NA	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Totals			1392.4	0.0	24.8	35.5244	21.553	0.0	0.0
% Min						236.8293333333333	17.96083333333333
% RDA			174.05			236.8293333333333	17.96083333333333
% Max						2.960366666666667	0.1796083333333333
NOTE							LOW

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