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	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Quick Oats	half cup	1	0.26	0.02	0.09	0	0.54	0.509
French Fry OA	grams	200	6.0	0.078	0.34	0	10.8	11.94
Kchup 50% sug/sod	grams	30	0.4233	0.0498	0.0033	0	0.0123	0.0045
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Pumpkin Canned, HyVee	grams	420	0.69972	0.195972	0.08749986	0	0.034755	0.05565
Prunes, Sunsweet Amazon	grams	40	7.4	0.07440000000000001	0.0204	0	0.0248	21.2
Steam Mix Veg	grams	100	1.35	0.0825	0.8179999999999999	0	0.354	0.14
broccoli	grams	100	0.2479	0.0455	0.2504	0	0.014744	0
banana	piece	2	1.56	0.1722	0.07199999999999999	0	0.1722	0.0756
valley popcorn, white	grams	28	0.011592	0.0005544	0.09884000000000001	0	0.22708	0.09576
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
grapes	grams	28	0.056	0.01064	0.017192	0	0.1904	0.0026068
Breyers IC carb smart, choc	grams	50	0.113	0.12	0.021	1.5	0.5	1.485
CGR CR, Nabisco	cracker	2	5.46	0.44	0.64	0	1.92	0.0704
Cookie, ZS,CC, VRT	cookie	1
Fiber bar, Brownie	bar	1
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Decaf Coffee	cups	1	0.67	0.18	0	2.93	0	0
Decaf Green Tea	bag	1	0.07099999999999999	0.14	0.0171	0	0	0
ALM Milk, Unsweet, Alm Bz	cups	3	0.54	0.33	0.42	0	3	5.1
dark choc chips 53%	grams	28	1.876	0.28	0	12.04	0.3528	0.3584
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Multivitamin	serving	0.5	0.0	0.0	0.0	0.0	0.0	0.0
Melatonin	serving	1	0	0	0	0	0	0
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
PB	grams	50	1.5	0	0	0	5.65	10.35
Egg W	grams	50		0.2		0	0	0
kidney beans	grams	100	1.0	0	0	0	0.3	0
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
cashews	grams	28	0.28	0	0	0	2.464	7.728000000000001
Whl Wht Brd, 12 gr	slice	4	8	0.4	1.72	0
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Total			37.5185068	2.8195662	4.615726660000001	16.4699998	26.5570784	59.11491620000002
% Min			195.4088895833334	180.7414230769231	320.5365736111112	1372499.983333333	922.1207777777778	2052.601256944445
% RDA			195.4088895833334	180.7414230769231	320.5365736111112	1372499.983333333	88.52359466666667	98.52486033333336
% Max			89.32977809523811	0.23496385	0.3846438883333334	3.431249958333333	88.52359466666667	98.52486033333336
Note
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams