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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.32	NA	0.0	NA	NA	NA	0.0	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	0.0	NA	0.0	0.0	0.0	0.0	0.0
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	1.47	NA	1689.03	NA	NA	NA	6.026999999999999	NA
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
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)
Bananas	100 grams	1.5	0.045	96.0	4.5	0.0	0.5549999999999999	13.05	0.0
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.74	NA	NA	NA	NA	NA	0.37	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
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
Champion - Pitted Prunes	100 grams	0.43	NA	NA	NA	NA	NA	NA	NA
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)
Canned Pumpkin	100 grams	4.2	0.08400000000000001	65364.60000000001	3267.6	0.0	0.252	17.64	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	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			0.7252	67273.69	4622.48	6.8	6.132	147.159	15.0
% Min			60.43333333333333		513.6088888888889	309.0909090909091	471.6923076923076	163.51	100.0
% RDA			60.43333333333333		513.6088888888889	283.3333333333334	360.7058823529412	163.51	75.0
% Max			0.06043333333333333		128.4022222222222	0.0005666666666666667	0.5109999999999999	6.131625	12.5
NOTE			LOW		HIGH

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