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)
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	10	NA	NA	NA
Cookies, Chocolate Chip, ZERO SUGAR	1 cookie	4	NA	NA	NA	NA	NA	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Tap Water	1 serving 8 fl oz	3	0	NA	NA	0	0	NA	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.6	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)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	NA	NA	NA	0.0	0.0	NA	0.0
Canned Pumpkin	100 grams	4.2	0.0	NA	NA	4.620000000000001	67.2	NA	0.0
Raw Egg Whites	100 grams	3.14	0.0	NA	NA	0.0	0.0	NA	0.0
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
Peanut Butter (Smooth)	100 grams	0.2	0.0	NA	NA	1.18	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)
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	0	NA	NA	NA	NA	NA	NA
Ore-Ida, CRISPY TATER TOTS	100 grams	0.85	NA	NA	NA	NA	NA	NA	NA
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	NA	NA	NA	NA	NA	NA
Totals			400.0	0.0	0.0	15.9684	69.26000000000001	0.0	0.0
% Min						106.456	57.71666666666668
% RDA			50.0			106.456	57.71666666666668
% Max						1.3307	0.5771666666666667
NOTE							LOW

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