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	0.4	NA	NA	NA	NA	NA	NA	NA
Canned Straw Mushrooms	100 grams	1.15	0.0115	0.0	0.0	0.0	0.0115	0.0	NA
Hy-Vee - English Walnuts	100 grams	0.31	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	2.24	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	0.71	NA	815.79	NA	NA	NA	2.911	NA
Raisins	100 grams	1.06	0.1166	0.0	0.0	0.0	0.1802	2.438	0.0
Bananas	100 grams	6	0.18	384	18	0	2.22	52.2	0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	0.0
Jack's - Sausage Original Thin Pizza, Sausage	100 grams	4.23	NA	NA	NA	NA	NA	NA	NA
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)
Cooked Broccoli (Boiled, Drained)	100 grams	0.34	0.0204	526.3200000000001	26.18	0.0	0.068	22.066	0.0
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
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			0.7047	1730.29	1544.56	8.141299999999999	7.7804	185.395	20.0
% Min			58.725		171.6177777777778	370.0590909090908	598.4923076923077	205.9944444444444	133.3333333333333
% RDA			58.725		171.6177777777778	339.2208333333333	457.6705882352941	205.9944444444444	100.0
% Max			0.058725		42.90444444444444	0.0006784416666666665	0.6483666666666666	7.724791666666667	16.66666666666667
NOTE			LOW

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