Nutition Estimates for Elements of his Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are for nutrition per serving of various foods times sevings per day.
• These estimates were taken from My Food Data
• Often the information differs from nutrition data on food labels.
• This data seems very approximate and much missing, so nutrition totals will often compute as lower than actual.
• 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 Name	Serving Size	Servings Per Day	Thiamin (B1) (mg)	Vitamin A (IU) (IU)	Vitamin A (RAE) (mcg)	Vitamin B12 (mcg)	Vitamin B6 (mg)	Vitamin C (mg)	Vitamin D (mcg)
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.3762	4.18	0.38	0.0	0.285	30.78	0.0
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.4	NA	0.0	NA	NA	NA	0.0	NA
Food Name	Serving Size	Servings Per Day	Thiamin (B1) (mg)	Vitamin A (IU) (IU)	Vitamin A (RAE) (mcg)	Vitamin B12 (mcg)	Vitamin B6 (mg)	Vitamin C (mg)	Vitamin D (mcg)
Hy-Vee - English Walnuts	100 grams	0.4	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0.03	0	0	0	0	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	17.92	0.0	NA	0.0	0.0	0.0	0.0	0.0
Cheddar Cheese	100 grams	0.28	0.008400000000000001	347.76	94.36000000000001	0.3080000000000001	0.0196	0.0	0.168
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.5	NA	574.5	NA	NA	NA	2.05	NA
Cooked Broccoli (Boiled, Drained)	100 grams	0.5	0.03	774.0	38.5	0.0	0.1	32.45	0.0
Food Name	Serving Size	Servings Per Day	Thiamin (B1) (mg)	Vitamin A (IU) (IU)	Vitamin A (RAE) (mcg)	Vitamin B12 (mcg)	Vitamin B6 (mg)	Vitamin C (mg)	Vitamin D (mcg)
Canned Pumpkin	100 grams	4.2	0.08400000000000001	65364.60000000001	3267.6	0.0	0.252	17.64	0.0
Raw Egg Whites	100 grams	1.57	0.0	0.0	0.0	0.1413	0.0157	0.0	0.0
Raisins	100 grams	0.4	0.044	0.0	0.0	0.0	0.068	0.9199999999999999	0.0
Bananas	100 grams	1.18	0.03539999999999999	75.52	3.54	0.0	0.4366	10.266	0.0
Peanut Butter (Smooth)	100 grams	0.4	0.044	0.0	0.0	0.0	0.22	0.0	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	0.58	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Thiamin (B1) (mg)	Vitamin A (IU) (IU)	Vitamin A (RAE) (mcg)	Vitamin B12 (mcg)	Vitamin B6 (mg)	Vitamin C (mg)	Vitamin D (mcg)
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	150	1.2	NA	NA	5
Totals			1.232	67260.44000000002	4754.38	7.2493	6.396899999999999	173.398	15.168
% Min			102.6666666666667		528.2644444444444	329.5136363636363	492.0692307692306	192.6644444444444	101.12
% RDA			102.6666666666667		528.2644444444444	302.0541666666667	376.2882352941176	192.6644444444444	75.84
% Max			0.1026666666666667		132.0661111111111	0.0006041083333333333	0.5330749999999999	7.224916666666666	12.64
NOTE					HIGH

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