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	0.3	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.3	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0.03	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	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)
Raisins	100 grams	0.43	0.0473	0.0	0.0	0.0	0.0731	0.9889999999999999	0.0
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	0.57	0.0	0.0	0.0	0.05129999999999999	0.005699999999999999	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
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)
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	300	2.4	NA	NA	10
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.05	0.0945	105.0	5.25	0.0	0.1155	4.2	0.0
Champion - Pitted Prunes	100 grams	0.44	NA	NA	NA	NA	NA	NA	NA
Canned Pumpkin	100 grams	4.2	0.08400000000000001	65364.60000000001	3267.6	0.0	0.252	17.64	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	1	0	0	0	0	0	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Totals			0.8969999999999999	65689.66	4777.73	8.051299999999999	6.3263	145.951	20.0
% Min			74.75		530.8588888888889	365.9681818181818	486.6384615384615	162.1677777777778	133.3333333333333
% RDA			74.75		530.8588888888889	335.4708333333334	372.135294117647	162.1677777777778	100.0
% Max			0.07475		132.7147222222222	0.0006709416666666666	0.5271916666666666	6.081291666666668	16.66666666666667
NOTE			LOW		HIGH

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