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
Sndwh Wheat Bread	two slices	2	3.6	2	0	0.76	10	1.04	0.8	0
Straw Jam Sug free Smuk	grams	30	0	0	0	0	0	2.64	0.06	0
Grape Jelly Sug Free Smuk	grams	0	0	0	0	0	0	0.0	0	0
Brummel & Brown	grams	20	0		0					0
Quick Oats	half cup	1	1.6	0	3	0.06	0.3	0	0.02	0
Egg W Tur Sau Ch Crois	sandwich	1	0.715	108	0.166	0.0709	0.911	0.6	0.078	0.521
Salmon, chk of sea, wild	can	1	0.16	12	7.5	1.14	0.5	0	0.9399999999999999	0.00305
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
Spaghetti & MB	can	0	0	0	0	0	0.0	0.0	0.0	0.0
Raviolli	can	0	0.0	0	0	0.0	0.0	0	0.0	0.0
French Fry OA	grams	225	2.6775	0	0	3.825	25.2	10.575	0.8370000000000001	0
Kchup 50% sug/sod	tbsp	4	0	1.6	0	1.0	1.2	0.164	0.1076	0
Pumpkin Canned, HyVee	half cup	0	0.0	0	0	0.0	0.0	0	0.0	0
Prunes, Sunsweet Amazon	grams	40	0	0	0	0.172	24.0	0.24	0.082	0
Steam Mix Veg	grams	85	0.918	171.7	0	42.5	11.815	12.07	0.1207	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
brocolli	oz	3	0.2409	135	0	0.255	33.59999999999999	29.43	0.0576	0
banana	piece	2	0.62	108	0	0.24	2	20.6	0.86	0
valley popcorn, yellow	oz	0	0.0	0	0	0.0	0	0.0	0.0	0
valley popcorn, white	oz	1	0.5	0	0	0.024	1	0.00296	0.00108	0
grapes	oz	2	0.1094	0	0	0.108	12	1.5	0.0416	0
Breyers IC carb smart, choc	grams	50	0.5700000000000001	0	0	150	0.5	0.3	0.024	0.000195
Breyers IC carb smart, van	grams	0	0	0	0	0	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
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
Fiber bar. Cinnamon	bar	0	0	0	0	0.0	0.0	0.0	0.0	0
Apple Juice	cups	0	0.0	0	0	0.0	0	0	0.0	0
Decaf Coffee	cups	1	0.095	0	0	0	1e-05	0	0	0
Apple Sauce, Unsweet	grams	0	0	0	0	0.0	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
Decaf Green Tea	bag	1	0	0	0	0	1e-05	0	0.0118	0
Olives	grams	0	0.0	0	0	0.0	0.0	0.0	0	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
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
Total			17.6034	1588.86	30.666	224.7256479	124.96605	116.8799599	6.7234999	8.033574999999999
% Min			183.36875	147.1166666666667	170.3666666666667	1248.475821666667	104.138375	129.8666221111111	430.9935833333333	278.9435763888889
% RDA			133.359090909091	147.1166666666667	170.3666666666667	1248.475821666667	86.78197916666667	81.16663881944444	430.9935833333333	278.9435763888889
% Max			36.67375000000001	44.135	25.555	18.727137325	1.04138375	4.869998329166666	0.5602916583333334	0.0006694645833333332
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