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	0.27	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0.03	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	0.0	NA	0.0	0.0	0.0	0.0	0.0
Raisins	100 grams	0.51	0.0561	0.0	0.0	0.0	0.08670000000000001	1.173	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	0.82	NA	NA	NA	NA	NA	0.41	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
Peanut Butter (Smooth)	100 grams	0.2	0.022	0.0	0.0	0.0	0.11	0.0	0.0
Nabisco - Cinnamon Grahams, Cinnamon	8 CRACKERS [1 SERVING = 2 FULL CRACKER SHEETS]	3	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	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)
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	0.29	NA	NA	NA	NA	NA	NA
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			0.7743	4.18	1350.38	6.8	5.4817	107.363	15.0
% Min			64.52499999999999		150.0422222222222	309.0909090909091	421.6692307692308	119.2922222222222	100.0
% RDA			64.52499999999999		150.0422222222222	283.3333333333334	322.4529411764706	119.2922222222222	75.0
% Max			0.064525		37.51055555555556	0.0005666666666666667	0.4568083333333333	4.473458333333333	12.5
NOTE			LOW

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