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	0.29	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	NA	NA	NA	NA	NA	NA	NA
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	0.39	0.0429	0.0	0.0	0.0	0.06630000000000001	0.8969999999999999	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)
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Bananas	100 grams	1.5	0.045	96.0	4.5	0.0	0.5549999999999999	13.05	0.0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	0.0
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	NA	NA	NA	NA	NA	0.355	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
Cooked Broccoli (Boiled, Drained)	100 grams	1.12	0.06720000000000001	1733.76	86.24000000000001	0.0	0.224	72.68800000000002	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)
Peanut Butter (Smooth)	100 grams	0.71	0.0781	0.0	0.0	0.0	0.3905	0.0	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
Grapes	100 grams	1.33	0.1197	133.0	6.65	0.0	0.1463	5.32	0.0
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	3	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)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Totals			0.9490999999999999	2086.82	1447.77	6.9413	6.7228	202.382	15.0
% Min			79.09166666666667		160.8633333333333	315.5136363636364	517.1384615384616	224.8688888888889	100.0
% RDA			79.09166666666667		160.8633333333333	289.2208333333334	395.4588235294118	224.8688888888889	75.0
% Max			0.07909166666666666		40.21583333333334	0.0005784416666666667	0.5602333333333334	8.432583333333334	12.5
NOTE			LOW

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