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)
brocoli stir fry	100 grams	1.16	NA	NA	NA	NA	NA	NA	0.0
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	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
Tap Water	1 serving 8 fl oz	2	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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.29	NA	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.42	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	20.16	0.0	NA	0.0	0.0	0.0	0.0	0.0
Canned Pumpkin	100 grams	4.2	0.08400000000000001	65364.60000000001	3267.6	0.0	0.252	17.64	0.0
Raisins	100 grams	0.41	0.04509999999999999	0.0	0.0	0.0	0.0697	0.9429999999999998	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)
Bananas	100 grams	3.54	0.1062	226.56	10.62	0.0	1.3098	30.798	0.0
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	NA	0.0	NA	NA	NA	1.562	NA
Canned Salmon	100 grams	1	0.04	217.1	64.90000000000001	6.5	0.14	0	24.8
Totals			0.6515	65812.44000000002	4543.5	12.1	7.0565	156.723	34.8
% Min			54.29166666666666		504.8333333333333	550.0	542.8076923076923	174.1366666666667	232.0
% RDA			54.29166666666666		504.8333333333333	504.1666666666667	415.0882352941176	174.1366666666667	174.0
% Max			0.05429166666666666		126.2083333333333	0.001008333333333333	0.5880416666666667	6.530125000000001	29.0
NOTE			LOW		HIGH

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