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
Coffee	1 cup (8 fl oz)	2	0.06	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	0.0	NA	0.0	0.0	0.0	0.0	0.0
Raisins	100 grams	0.41	0.04509999999999999	0.0	0.0	0.0	0.0697	0.9429999999999998	0.0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	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)
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.92	NA	NA	NA	NA	NA	0.46	0.0
Ore-Ida, CRISPY TATER TOTS	100 grams	0.83	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
Nabisco - Cinnamon Grahams, Cinnamon	8 CRACKERS [1 SERVING = 2 FULL CRACKER SHEETS]	1.5	NA	NA	NA	NA	NA	NA	NA
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
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
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.08	NA	0.0	NA	NA	NA	0.5679999999999999	NA
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	2	0	0	0	0	0	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Totals			0.7012999999999999	4.18	1500.38	8.141299999999999	5.4104	107.751	20.0
% Min			58.44166666666666		166.7088888888889	370.0590909090908	416.1846153846154	119.7233333333333	133.3333333333333
% RDA			58.44166666666666		166.7088888888889	339.2208333333333	318.2588235294118	119.7233333333333	100.0
% Max			0.05844166666666666		41.67722222222222	0.0006784416666666665	0.4508666666666666	4.489624999999999	16.66666666666667
NOTE			LOW

1. nutrition_20260814_1.html
2. nutrition_20260814_2.html
3. nutrition_20260814_3.html
4. nutrition_20260814_4.html
5. nutrition_20260814_5.html
6. nutrition_20260814_6.html
7. nutrition_20260814_7.html
8. nutrition_20260814_8.html
9. nutrition_20260814_9.html
10. nutrition_20260814_10.html
11. nutrition_20260814_11.html
12. nutrition_20260814_12.html
13. nutrition_20260814_13.html
14. nutrition_20260814_14.html
15. nutrition_20260814_15.html
16. nutrition_20260814_16.html
17. nutrition_20260814_17.html
18. nutrition_20260814_18.html
19. nutrition_20260814_19.html
20. nutrition_20260814_20.html
21. nutrition_20260814_21.html