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)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Tap Water	1 serving 8 fl oz	4	0	NA	NA	0	0	NA	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.12	0.0	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	0	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0	NA	NA	0.02	0.24	NA	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)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	NA	NA	NA	0.0	0.0	NA	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.18	0.0	NA	NA	0.118	0.59	NA	0.0
Raw Egg Whites	100 grams	1.57	0.0	NA	NA	0.0	0.0	NA	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	NA	0.0114	3.306	NA	0.0
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	10	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)
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	NA	NA	NA	NA	NA	NA	NA
Valley Popcorn - White Popcorn	100 grams	0.36	NA	NA	NA	NA	NA	NA	NA
Totals			400.0	0.0	0.0	10.1494	4.135999999999999	0.0	0.0
% Min						67.66266666666667	3.446666666666666
% RDA			50.0			67.66266666666667	3.446666666666666
% Max						0.8457833333333333	0.03446666666666666
NOTE						LOW	LOW

1. nutrition_20260818_1.html
2. nutrition_20260818_2.html
3. nutrition_20260818_3.html
4. nutrition_20260818_4.html
5. nutrition_20260818_5.html
6. nutrition_20260818_6.html
7. nutrition_20260818_7.html
8. nutrition_20260818_8.html
9. nutrition_20260818_9.html
10. nutrition_20260818_10.html
11. nutrition_20260818_11.html
12. nutrition_20260818_12.html
13. nutrition_20260818_13.html
14. nutrition_20260818_14.html
15. nutrition_20260818_15.html
16. nutrition_20260818_16.html
17. nutrition_20260818_17.html
18. nutrition_20260818_18.html
19. nutrition_20260818_19.html
20. nutrition_20260818_20.html
21. nutrition_20260818_21.html