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	0.3	0.0	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.3	0.0	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	0	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0	NA	NA	0.02	0.24	NA	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	NA	NA	0.0	0.0	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)
Raisins	100 grams	0.43	0.0	NA	0.0	0.0516	1.505	NA	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.5	0.0	NA	NA	0.15	0.75	NA	0.0
Raw Egg Whites	100 grams	0.57	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
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	2	NA	NA	NA	15.0	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.05	0.0	NA	NA	0.1995	15.33	NA	0.0
Champion - Pitted Prunes	100 grams	0.44	0.0	NA	NA	NA	NA	NA	NA
Canned Pumpkin	100 grams	4.2	0.0	NA	NA	4.620000000000001	67.2	NA	0.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0	NA	NA	0.17	0.8	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)
Tap Water	1 serving 8 fl oz	1	0	NA	NA	0	0	NA	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Totals			400.0	0.0	0.0	30.2225	89.131	0.0	0.0
% Min						201.4833333333334	74.27583333333334
% RDA			50.0			201.4833333333334	74.27583333333334
% Max						2.518541666666667	0.7427583333333334
NOTE							LOW

1. nutrition_20260809_1.html
2. nutrition_20260809_2.html
3. nutrition_20260809_3.html
4. nutrition_20260809_4.html
5. nutrition_20260809_5.html
6. nutrition_20260809_6.html
7. nutrition_20260809_7.html
8. nutrition_20260809_8.html
9. nutrition_20260809_9.html
10. nutrition_20260809_10.html
11. nutrition_20260809_11.html
12. nutrition_20260809_12.html
13. nutrition_20260809_13.html
14. nutrition_20260809_14.html
15. nutrition_20260809_15.html
16. nutrition_20260809_16.html
17. nutrition_20260809_17.html
18. nutrition_20260809_18.html
19. nutrition_20260809_19.html
20. nutrition_20260809_20.html
21. nutrition_20260809_21.html