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)
brocoli stir fry	100 grams	1.09	NA	NA	NA	NA	46.1397	NA	NA
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	10	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	NA	0.0114	3.306	NA	0.0
Tap Water	1 serving 8 fl oz	2	0	NA	NA	0	0	NA	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.67	0.0	NA	NA	NA	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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.49	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0	NA	NA	0.02	0.24	NA	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	NA	NA	NA	0.0	0.0	NA	0.0
Cheddar Cheese	100 grams	0.28	6.720000000000001	NA	0.168	0.1988	0.672	2.408	0.0
Canned Pumpkin	100 grams	4.2	0.0	NA	NA	4.620000000000001	67.2	NA	0.0
Raw Egg Whites	100 grams	1.57	0.0	NA	NA	0.0	0.0	NA	0.0
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)
Raisins	100 grams	0.42	0.0	NA	0.0	0.05039999999999999	1.47	NA	0.0
Bananas	100 grams	1.18	0.0	NA	NA	0.118	0.59	NA	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	0.28	NA	NA	NA	2.1	NA	NA	NA
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	NA	NA	NA	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)
Cheerios	100 grams	0.39	NA	NA	NA	0.2535	0.7020000000000001	NA	0.0
Totals			406.72	0.0	0.168	17.3721	120.3197	2.408	0.0
% Min						115.814	100.2664166666667
% RDA			50.84			115.814	100.2664166666667
% Max						1.447675	1.002664166666667
NOTE

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