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	0.29	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	4.48	0.0	NA	0.0	0.0	0.0	0.0	0.0
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.77	NA	884.73	NA	NA	NA	3.157	NA
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	0.42	0.0462	0.0	0.0	0.0	0.07140000000000001	0.9659999999999999	0.0
Bananas	100 grams	3	0.09	192	9	0	1.11	26.1	0
Ore-Ida, CRISPY TATER TOTS	100 grams	2.22	NA	NA	NA	NA	NA	NA	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	1	NA	NA	150	1.2	NA	NA	5
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)
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	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
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	NA	0.0	NA	NA	NA	1.562	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Totals			0.5963999999999999	66445.51000000001	4626.98	6.8	6.7184	155.205	15.0
% Min			49.7		514.1088888888889	309.0909090909091	516.8	172.45	100.0
% RDA			49.7		514.1088888888889	283.3333333333334	395.2	172.45	75.0
% Max			0.04969999999999999		128.5272222222222	0.0005666666666666667	0.5598666666666667	6.466874999999999	12.5
NOTE			LOW		HIGH

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