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	1.15	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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.19	NA	NA	NA	NA	NA	NA	NA
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	1	NA	NA	NA	NA	NA	NA	NA
Decaf Coffee	1 cup (8 fl oz)	1	0	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.6	0.0	NA	0.0	0.0	0.0	0.0	0.0
Cheddar Cheese	100 grams	0.29	0.008699999999999999	360.1799999999999	97.72999999999999	0.319	0.0203	0.0	0.174
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)
Pecans	100 grams	0.27	0.1782	15.12	0.8100000000000001	0.0	0.0567	0.297	0.0
Canned Pumpkin	100 grams	4.2	0.08400000000000001	65364.60000000001	3267.6	0.0	0.252	17.64	0.0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	0.0
Raisins	100 grams	0.46	0.0506	0.0	0.0	0.0	0.07820000000000001	1.058	0.0
Bananas	100 grams	1.18	0.03539999999999999	75.52	3.54	0.0	0.4366	10.266	0.0
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)
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	NA	NA	NA	NA	NA	NA	NA
Totals			0.7330999999999999	65939.48000000001	4570.06	6.0603	6.1445	139.333	10.174
% Min			61.09166666666666		507.7844444444445	275.4681818181818	472.6538461538461	154.8144444444444	67.82666666666667
% RDA			61.09166666666666		507.7844444444445	252.5125	361.4411764705882	154.8144444444444	50.87
% Max			0.06109166666666666		126.9461111111111	0.000505025	0.5120416666666666	5.805541666666667	8.478333333333333
NOTE			LOW		HIGH				LOW

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