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
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
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	0.28	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	0.56	NA	0.0	NA	NA	NA	0.0	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.7	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	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
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)
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
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Totals			0.548	65911.94000000002	4565.88	6.1906	6.092599999999999	138.898	10.168
% Min			45.66666666666667		507.32	281.390909090909	468.6615384615383	154.3311111111111	67.78666666666666
% RDA			45.66666666666667		507.32	257.9416666666667	358.3882352941176	154.3311111111111	50.84
% Max			0.04566666666666667		126.83	0.0005158833333333333	0.5077166666666666	5.787416666666666	8.473333333333333
NOTE			LOW		HIGH				LOW

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