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
Sndwh Wheat Bread	two slices	2	4.6	0.32	0.58	0	1.0	0
Straw Jam Sug free Smuk	grams	30	0.0108	0.0228	0.0048	0	0	0.0114
Grape Jelly Sug Free Smuk	grams	0	0.0	0.0	0.0	0	0.0	0.0
Brummel & Brown	grams	20				0
Quick Oats	half cup	1	0.77	0.04	0.16	0
Egg W Tur Sau Ch Crois	sandwich	1	14.7	41.6	0.11	0	2.72	1.98
Salmon, chk of sea, wild	can	1	10.1	0.49	0.28	0	1	0
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
Spaghetti & MB	can	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
French Fry OA	grams	225	6.75	0.08774999999999999	0.3825	0	12.15	13.4325
Kchup 50% sug/sod	tbsp	4	0.96	0.1128	0.00748	0	0.02788	0.0102
Pumpkin Canned, HyVee	half cup	0	0.0	0.0	0.0	0	0.0	0.0
Prunes, Sunsweet Amazon	grams	40	7.4	0.07440000000000001	0.0204	0	0.0248	21.2
Steam Mix Veg	grams	85	1.1475	0.07012499999999999	0.6953	0	0.3009	0.119
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams
brocolli	oz	3	0.2109	0.0387	0.213	0	0.01254	0
banana	piece	2	1.56	0.1722	0.07199999999999999	0	0.1722	0.0756
valley popcorn, yellow	oz	0	0.0	0.0	0.0	0	0.0	0.0
valley popcorn, white	oz	1	0.0118	0.000563	0.1	0	0.23	0.0969
grapes	oz	2	0.1132	0.0216	0.0348	0	0.386	0.00528
Breyers IC carb smart, choc	grams	50	0.113	0.12	0.021	1.5	0.5	1.485
Breyers IC carb smart, van	grams	0	0.0	0.0	0.0	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
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
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	0.0
Decaf Coffee	cups	1	0.67	0.18	0	2.93	0	0
Apple Sauce, Unsweet	grams	0	0.0	0.0	0.0	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
Decaf Green Tea	bag	1	0.07099999999999999	0.14	0.0171	0	0	0
Olives	grams	0	0.0	0	0.0	0	0.0	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	12.04	0.3528	0.3584
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
Total			57.0641978	44.26093299999999	3.7583778	16.4699998	23.7971177	43.9446777
% Min			297.2093635416666	2837.239294871794	260.9984583333334	1372499.983333333	826.2888090277778	1525.856864583333
% RDA			297.2093635416666	2837.239294871794	260.9984583333334	1372499.983333333	79.32372566666666	73.2411295
% Max			135.8671376190476	3.688411083333332	0.31319815	3.431249958333333	79.32372566666666	73.2411295
Note			High
Food	Unit	Units per day	Niacin (B3)	Riboflavin (B2)	Thiamin (B1)	Caffeine	Poly fat	Mono fat
			mg	mg	mg	mg	grams	grams