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)
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
Cookies, Chocolate Chip, ZERO SUGAR	1 cookie	4	NA	NA	NA	NA	NA	NA	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Tap Water	1 serving 8 fl oz	3	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.6	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)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	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
Raw Egg Whites	100 grams	3.14	0.0	0.0	0.0	0.2826	0.0314	0.0	0.0
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
Peanut Butter (Smooth)	100 grams	0.2	0.022	0.0	0.0	0.0	0.11	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)
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	0.29	NA	NA	NA	NA	NA	NA
Ore-Ida, CRISPY TATER TOTS	100 grams	0.85	NA	NA	NA	NA	NA	NA	0.0
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	NA	NA	NA	NA	NA	NA	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.09	NA	0.0	NA	NA	NA	0.6389999999999999	NA
Totals			0.4776	65440.12	4471.14	5.8826	5.9014	104.511	10.0
% Min			39.8		496.7933333333334	267.3909090909091	453.9538461538461	116.1233333333333	66.66666666666667
% RDA			39.8		496.7933333333334	245.1083333333333	347.1411764705882	116.1233333333333	50.0
% Max			0.0398		124.1983333333334	0.0004902166666666667	0.4917833333333333	4.354625	8.333333333333334
NOTE			LOW		HIGH				LOW

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