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	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Crm Wheat Prot Orig	pack	1	5.1	0.35	0.36	0	0.232	0.059
Quick Oats	half cup	1	0.26	0.02	0.09	0	0.54	0.509
Mashed Potatoes	serving	4	4.8	0.08	0.8	0	0.112	0.008
Salmon	can	0.5	2.75	0.135	0.075	0.0	0.895	0.7415
Egg W	grams	90	0.009000000000000001	0.36	0	0	0	0
banana	piece	2	1.56	0.1722	0.07199999999999999	0	0.1722	0.0756
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
blueberries	cups	1	0.62	0.06	0.05	0	0.216	0.07000000000000001
grapes, red	grams	100	0.19	0.06999999999999999	0.06999999999999999	0	0.048	0.06999999999999999
Pumpkin Canned, HyVee	grams	210	0.34986	0.097986	0.04374993	0	0.0173775	0.027825
Prunes, Sunsweet Amazon	grams	20	3.7	0.0372	0.0102	0	0.0124	10.6
Raisins	grams	20	0.154	0.026	0.022	0	0.0106	0.0048
Steam Mix Veg	grams	60	0.8099999999999999	0.0495	0.4908	0	0.2124	0.08400000000000001
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
broccoli	grams	60	0.14874	0.0273	0.15024	0	0.008846400000000001	0
ALM Milk, Unsweet, Alm Bz	cups	2	0.36	0.22	0.28	0	2	3.4
Decaf Ice Tea	cups	8
Cookie, Keb FS	2 cookies	2
dark choc chips 53%	grams	28	1.876	0.28	0	12.04	0.3528	0.3584
pecans	grams	28	0.336	0.0364	0.1848	0	6.048	11.48
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Ketchup, Low Sug Salt	grams	20	0.28	0.034	0.002	0	0.008199999999999999	0.123
Multivitamin	serving	1	0	0	0	0	0	0
Melatonin	serving	1	0	0	0	0	0	0
Total			23.303599	2.055585	2.70078893	12.039999	10.8858229	27.611124
% Min			145.64749375	158.1219230769231	225.0657441666667	1203999.9	453.5759541666667	1150.4635
% RDA			121.3729114583334	131.7682692307692	187.5547868055556	1003333.25	36.28607633333333	46.01854
% Max			55.48475952380953	0.17129875	0.2250657441666667	2.508333125	36.28607633333333	46.01854
Note
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams