Nutition Estimates for his Planned Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are made from units per day of various foods times the nutrition per unit.
• These estimates were taken [almost always] from nutrition labels when possible
• Often the information was not available on labels, so I asked Alexa.
• Later I discovered and used myfooddata.com
• This data seems very approximate
• When no data from label or Alexa was found, I entered a small negative number.
• 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	Unit	Units per day	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
			mg	RAE	mcg	mg	mcg	mg	mg	mcg
Crm Wheat Prot Orig	pack	1	0.5	403	0	0.04	0.21	0	0.53	0
Quick Oats	half cup	1	1.6	0	3	0.06	0.3	0	0.02	0
Mashed Potatoes	serving	4	0.8	0.8	0	0.04	6.8	64	0.6	0
Salmon	can	0.5	0.5	0.285				0.0	0.26	0.85
Egg W	grams	90		0	0	0.72	5.399999999999999	0	0.045	0.07200000000000001
banana	piece	2	0.62	108	0	0.24	2	20.6	0.86	0
Food	Unit	Units per day	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
			mg	RAE	mcg	mg	mcg	mg	mg	mcg
blueberries	cups	1	0.41	4.4	0	0.84	28.6	14.4	0.08	0
grapes, red	grams	100	0.36	3.0	0	0.19	14.0	3.2	0.09	0
Pumpkin Canned, HyVee	grams	210	2.974986	1633.8	0	0.9274986000000001	33.6	19.24986	0.05337486	0
Prunes, Sunsweet Amazon	grams	20	0	0	0	0.08599999999999999	12.0	0.12	0.041	0
Raisins	grams	20	0.35	0	0	0.024	0.7000000000000001	0.46	0.034
Steam Mix Veg	grams	60	0.648	121.2	0	30.0	8.34	8.52	0.0852	0
Food	Unit	Units per day	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
			mg	RAE	mcg	mg	mcg	mg	mg	mcg
broccoli	grams	60	0.169944	95.238	0	0.17988	23.7	20.7618	0.040632	0
ALM Milk, Unsweet, Alm Bz	cups	2	1.4	300	10	15.0	0	0	0.01492	0.00622
Decaf Ice Tea	cups	8	0
Cookie, Keb FS	2 cookies	2	1.4		0
dark choc chips 53%	grams	28	0.3976	0.28	0	0.504	1.96	0	0.01064	0
pecans	grams	28	0.7447999999999999	84	0	0.4116	0.9800000000000001	0.308	0.056	0
Food	Unit	Units per day	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
			mg	RAE	mcg	mg	mcg	mg	mg	mcg
Ketchup, Low Sug Salt	grams	20	0	5.2	0	0.3	0.6	0.8200000000000001	0.032	0
Multivitamin	serving	1	0	1200	10	0.0135	0	75	5	15
Melatonin	serving	1	0	0	0	0	0	0	0	0
Total			12.875321	3959.202998999999	22.99999915	49.57647754999999	139.18999895	227.439659	7.85276586	15.928217
% Min			160.9415125	439.9114443333332	153.3333276666667	330.5098503333332	115.9916657916667	252.7107322222222	604.0589123076923	663.6757083333333
% RDA			97.5403106060606	366.5928702777777	127.7777730555555	275.4248752777777	96.65972149305556	157.9442076388889	503.3824269230769	553.0630902777777
% Max			26.82358541666666	109.9778610833333	19.16666595833333	4.131373129166665	1.159916657916667	9.476652458333334	0.654397155	0.001327351416666667
Note				High
Food	Unit	Units per day	Iron	Vitamin A	Vitamin D	Vitamin E	Vitamin K	Vitamin C	Vitamin B6	Vitamin B12
			mg	RAE	mcg	mg	mcg	mg	mg	mcg