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	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.27	0.0	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	0.0	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0	NA	NA	0.02	0.24	NA	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	NA	NA	0.0	0.0	NA	0.0
Raisins	100 grams	0.51	0.0	NA	0.0	0.0612	1.785	NA	0.0
Food Name	Serving Size	Servings Per Day	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.82	NA	NA	NA	NA	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	NA	0.0114	3.306	NA	0.0
Peanut Butter (Smooth)	100 grams	0.2	0.0	NA	NA	1.18	0.0	NA	0.0
Nabisco - Cinnamon Grahams, Cinnamon	8 CRACKERS [1 SERVING = 2 FULL CRACKER SHEETS]	3	0	NA	NA	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	10	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	7.5	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	0	NA	NA	NA	NA	NA	NA
Tap Water	1 serving 8 fl oz	2	0	NA	NA	0	0	NA	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Totals			400.0	0.0	0.0	18.7726	5.331	0.0	0.0
% Min						125.1506666666667	4.442499999999999
% RDA			50.0			125.1506666666667	4.442499999999999
% Max						1.564383333333333	0.04442499999999999
NOTE							LOW

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