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	0.94	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	1	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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.3	NA	0.0	NA	NA	NA	0.0	NA
Keebler - Fudge Stripes Cookies	1 POUCH	7	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	0.44	0.0484	0.0	0.0	0.0	0.07480000000000001	1.012	0.0
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Totals			0.5085999999999999	65488.66	4467.98	5.6	5.6118	128.724	10.0
% Min			42.38333333333333		496.4422222222223	254.5454545454545	431.676923076923	143.0266666666667	66.66666666666667
% RDA			42.38333333333333		496.4422222222223	233.3333333333333	330.1058823529411	143.0266666666667	50.0
% Max			0.04238333333333333		124.1105555555556	0.0004666666666666667	0.46765	5.3635	8.333333333333334
NOTE			LOW		HIGH				LOW

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