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)
Nature Made, Super B-Complex	1 serving (100 g)	1	100	NA	NA	15	2	150	NA
brocoli stir fry	100 grams	1.6	NA	NA	NA	NA	NA	NA	0.0
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
Cheerios	100 grams	0.34	0.4420000000000001	NA	336.6	2.312	0.8160000000000001	7.344000000000001	1.156
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
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)
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	NA	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	0.1848	0.0	NA	NA	NA	0.0	NA
Hy-Vee - English Walnuts	100 grams	0.28	0.1148	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	15.68	0.0	NA	0.0	0.0	0.0	0.0	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)
Cheddar Cheese	100 grams	0.28	0.008400000000000001	347.76	94.36000000000001	0.3080000000000001	0.0196	0.0	0.168
Canned Pumpkin	100 grams	2.1	0.042	32682.3	1633.8	0.0	0.126	8.82	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	2.36	0.07079999999999999	151.04	7.08	0.0	0.8732	20.532	0.0
Ahold - Blue Berries	100 grams	1.46	NA	118.26	NA	NA	NA	4.234	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)
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	150	1.2	NA	NA	5
Grapes	100 grams	1	0.09	100	5	0	0.11	4	0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0.22	0	0	0	0.04	0	0
Totals			101.623	33403.54000000001	3427.22	24.5613	9.353499999999999	301.63	16.324
% Min			8468.583333333334		380.8022222222222	1116.422727272727	719.4999999999999	335.1444444444444	108.8266666666667
% RDA			8468.583333333334		380.8022222222222	1023.3875	550.2058823529411	335.1444444444444	81.61999999999999
% Max			8.468583333333333		95.20055555555555	0.002046775	0.7794583333333333	12.56791666666667	13.60333333333333
NOTE

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