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	1.09	NA	NA	NA	NA	NA	NA	0.0
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
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
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.67	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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.49	NA	0.0	NA	NA	NA	0.0	NA
Coffee	1 cup (8 fl oz)	1	0.03	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	0.0	NA	0.0	0.0	0.0	0.0	0.0
Cheddar Cheese	100 grams	0.28	0.008400000000000001	347.76	94.36000000000001	0.3080000000000001	0.0196	0.0	0.168
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
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)
Raisins	100 grams	0.42	0.0462	0.0	0.0	0.0	0.07140000000000001	0.9659999999999999	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
Almond milk unsweetened vanilla	1 Cup	0.28	NA	NA	42.00000000000001	0.336	NA	NA	1.4
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	NA	NA	NA	NA	NA	NA	NA
Valley Popcorn - White Popcorn	100 grams	0.38	NA	2375.0	NA	NA	NA	0.0	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)
Cheerios	100 grams	0.39	0.507	NA	386.1	2.652	0.9359999999999999	8.424000000000001	1.326
Totals			1.0872	68286.94000000002	4993.98	9.0373	7.016299999999999	147.368	12.894
% Min			90.60000000000001		554.8866666666668	410.7863636363636	539.7153846153846	163.7422222222222	85.96000000000001
% RDA			90.60000000000001		554.8866666666668	376.5541666666667	412.7235294117647	163.7422222222222	64.47
% Max			0.09060000000000001		138.7216666666667	0.0007531083333333333	0.5846916666666666	6.140333333333333	10.745
NOTE			LOW		HIGH				LOW

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