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)
brocoli stir fry	100 grams	1.08	NA	NA	NA	NA	NA	NA	0.0
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	1	0	0	0	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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.48	NA	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	0.0	NA	NA	NA	0.0	NA
Hy-Vee - English Walnuts	100 grams	0.36	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0.03	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	20.2	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
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)
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	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	0.4	0.044	0.0	0.0	0.0	0.22	0.0	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	0.58	NA	NA	NA	NA	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	150	1.2	NA	NA	5
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)
Champion - Pitted Prunes	100 grams	0.38	NA	NA	NA	NA	NA	NA	NA
Totals			1.1496	65564.18000000001	4621.52	6.9413	6.2093	137.978	15.0
% Min			95.8		513.5022222222223	315.5136363636364	477.6384615384615	153.3088888888889	100.0
% RDA			95.8		513.5022222222223	289.2208333333334	365.2529411764706	153.3088888888889	75.0
% Max			0.0958		128.3755555555556	0.0005784416666666667	0.5174416666666666	5.749083333333334	12.5
NOTE			LOW		HIGH

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