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.
• 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
Quick Oats	half cup	1	1.6	0	3	0.06	0.3	0	0.02	0
French Fry OA	grams	200	2.38	0	0	3.4	22.4	9.4	0.744	0
Kchup 50% sug/sod	grams	30	0	0.705	0	0.441	0.528	0.07229999999999999	0.0474	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
Pumpkin Canned, HyVee	grams	420	5.949972	735.0	0	1.8549972	1.3986	38.49972	0.10674972	0
Prunes, Sunsweet Amazon	grams	40	0	0	0	0.172	24.0	0.24	0.082	0
Steam Mix Veg	grams	100	1.08	202.0	0	50.0	13.9	14.2	0.142	0
broccoli	grams	100	0.28324	158.73	0	0.2998	39.5	34.603	0.06772	0
banana	piece	2	0.62	108	0	0.24	2	20.6	0.86	0
valley popcorn, white	grams	28	0.4928	0	0	0.023688	0.9883999999999999	0.002912	0.0010612	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
grapes	grams	28	0.05376	0	0	0.0532	5.907999999999999	0.7392	0.020524	0
Breyers IC carb smart, choc	grams	50	0.5700000000000001	0	0	150	0.5	0.3	0.024	0.000195
CGR CR, Nabisco	cracker	2	1.8	0.3	0	1.34	2e-05	0.22	0.144	0
Cookie, ZS,CC, VRT	cookie	1	0.6	0	0	0.22	1e-05	0	0.0071	0
Fiber bar, Brownie	bar	1	0.9	0	0		0			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
Decaf Coffee	cups	1	0.095	0	0	0	1e-05	0	0	0
Decaf Green Tea	bag	1	0	0	0	0	1e-05	0	0.0118	0
ALM Milk, Unsweet, Alm Bz	cups	3	2.1	450	15	22.5	0	0	0.02238	0.00933
dark choc chips 53%	grams	28	0.3976	0.28	0	0.504	1.96	0	0.01064	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
Multivitamin	serving	0.5	0.0	600.0	5.0	0.00675	0.0	37.5	2.5	7.5
Melatonin	serving	1	0	0	0	0	0	0	0	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
PB	grams	50	1.0	0	0	3.0	0	0	0	0
Egg W	grams	50		0	0				0.025	0.015
kidney beans	grams	100	2.0	0	0	0	8.0		0	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
cashews	grams	28	1.68	0	0	0.28	10.36	0	0	0
Whl Wht Brd, 12 gr	slice	4
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
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
Total			23.6023666	2255.0149996	22.9999996	234.3954297	131.7430446	155.3771265	4.83637442	7.524524599999999
% Min			245.8579854166666	208.7976851481481	127.7777755555556	1302.196831666667	109.7858705	172.6412516666666	310.0240012820513	261.2682152777778
% RDA			178.8058075757575	208.7976851481481	127.7777755555556	1302.196831666667	91.48822541666667	107.9007822916667	310.0240012820513	261.2682152777778
% Max			49.17159708333332	62.63930554444444	19.16666633333334	19.532952475	1.097858705	6.4740469375	0.4030312016666667	0.0006270437166666666
Note
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