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	1.18	0.0	NA	1416.0	6.608	5.899999999999999	88.5	11.8
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	0.61	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
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	22.4	0.0	NA	0.0	0.0	0.0	0.0	0.0
Cheddar Cheese	100 grams	0.3	0.008999999999999999	372.6	101.1	0.33	0.021	0.0	0.18
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	0.4	0.044	0.0	0.0	0.0	0.068	0.9199999999999999	0.0
Bananas	100 grams	1.18	0.03539999999999999	75.52	3.54	0.0	0.4366	10.266	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)
Peanut Butter (Smooth)	100 grams	0.2	0.022	0.0	0.0	0.0	0.11	0.0	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	0.29	NA	NA	NA	NA	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	NA	NA	NA	NA	NA	NA	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0.22	0	0	0	0.04	0	0
Totals			1.0806	65936.78000000001	4788.62	7.2206	7.143999999999999	152.398	11.98
% Min			90.05000000000001		532.0688888888889	328.2090909090909	549.5384615384615	169.3311111111111	79.86666666666665
% RDA			90.05000000000001		532.0688888888889	300.8583333333333	420.2352941176471	169.3311111111111	59.89999999999999
% Max			0.09005000000000001		133.0172222222222	0.0006017166666666667	0.5953333333333333	6.349916666666666	9.983333333333331
NOTE			LOW		HIGH				LOW

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