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)
brocoli stir fry	100 grams	1.08	NA	NA	NA	NA	45.7164	NA	NA
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	10	NA	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	NA	0.0114	3.306	NA	0.0
Tap Water	1 serving 8 fl oz	1	0	NA	NA	0	0	NA	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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.48	0.0	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.36	0.0	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0	NA	NA	0.02	0.24	NA	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	20.2	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
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)
Raw Egg Whites	100 grams	1.57	0.0	NA	NA	0.0	0.0	NA	0.0
Bananas	100 grams	1.18	0.0	NA	NA	0.118	0.59	NA	0.0
Peanut Butter (Smooth)	100 grams	0.4	0.0	NA	NA	2.36	0.0	NA	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	0	NA	NA	NA	NA	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	7.5	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)
Champion - Pitted Prunes	100 grams	0.38	0.0	NA	NA	NA	NA	NA	NA
Totals			400.0	0.0	0.0	24.6294	117.0524	0.0	0.0
% Min						164.196	97.54366666666667
% RDA			50.0			164.196	97.54366666666667
% Max						2.05245	0.9754366666666666
NOTE							LOW

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