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	0.26	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	NA	NA	NA	NA	NA	NA	NA
Breyers Chocolate Carb Smart	100 grams	0.57	NA	NA	NA	NA	NA	NA	NA
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)
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.93	NA	1068.57	NA	NA	NA	3.813	NA
Raisins	100 grams	0.41	0.04509999999999999	0.0	0.0	0.0	0.0697	0.9429999999999998	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	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
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	2	NA	NA	300	2.4	NA	NA	10
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	0.96	0.08639999999999999	96.0	4.8	0.0	0.1056	3.84	0.0
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.24	NA	0.0	NA	NA	NA	1.704	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	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			0.8127	1601.73	1574.58	14.6413	6.210999999999999	133.422	44.8
% Min			67.72499999999999		174.9533333333334	665.5136363636362	477.7692307692307	148.2466666666666	298.6666666666667
% RDA			67.72499999999999		174.9533333333334	610.0541666666667	365.3529411764706	148.2466666666666	224.0
% Max			0.06772499999999999		43.73833333333334	0.001220108333333333	0.5175833333333333	5.55925	37.33333333333334
NOTE			LOW

1. nutrition_20260810_1.html
2. nutrition_20260810_2.html
3. nutrition_20260810_3.html
4. nutrition_20260810_4.html
5. nutrition_20260810_5.html
6. nutrition_20260810_6.html
7. nutrition_20260810_7.html
8. nutrition_20260810_8.html
9. nutrition_20260810_9.html
10. nutrition_20260810_10.html
11. nutrition_20260810_11.html
12. nutrition_20260810_12.html
13. nutrition_20260810_13.html
14. nutrition_20260810_14.html
15. nutrition_20260810_15.html
16. nutrition_20260810_16.html
17. nutrition_20260810_17.html
18. nutrition_20260810_18.html
19. nutrition_20260810_19.html
20. nutrition_20260810_20.html
21. nutrition_20260810_21.html