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	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Nature Made, Super B-Complex	1 serving (100 g)	1	NA	NA	NA	NA	NA	NA	NA
brocoli stir fry	100 grams	1.6	NA	NA	NA	NA	67.72799999999999	NA	NA
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	13.5	NA	NA	NA
Cheerios	100 grams	0.34	NA	NA	NA	0.221	0.6120000000000001	NA	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	0.0	NA	NA	0.0114	3.306	NA	0.0
Food Name	Serving Size	Servings Per Day	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Tap Water	1 serving 8 fl oz	2	0	NA	NA	0	0	NA	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	0.0	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	0.0	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	0	NA	NA	0.02	0.24	NA	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	NA	NA	0.0	0.0	NA	0.0
Food Name	Serving Size	Servings Per Day	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Cheddar Cheese	100 grams	0.28	6.720000000000001	NA	0.168	0.1988	0.672	2.408	0.0
Canned Pumpkin	100 grams	2.1	0.0	NA	NA	2.31	33.6	NA	0.0
Raw Egg Whites	100 grams	1.57	0.0	NA	NA	0.0	0.0	NA	0.0
Raisins	100 grams	0.4	0.0	NA	0.0	0.048	1.4	NA	0.0
Bananas	100 grams	2.36	0.0	NA	NA	0.236	1.18	NA	0.0
Ahold - Blue Berries	100 grams	1.46	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Vitamin D (IU) (IU)	Vitamin D2 (Ergocalciferol) (mcg)	Vitamin D3 (Cholecalciferol) (mcg)	Vitamin E (Alpha-Tocopherol) (mg)	Vitamin K (mcg)	Vitamin K2 (Menaquinone-4) (mcg)	Alcohol (g)
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	7.5	NA	NA	NA
Grapes	100 grams	1	0	NA	NA	0.19	14.6	NA	0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0	NA	NA	0.17	0.8	NA	0
Totals			406.72	0.0	0.168	24.4052	124.138	2.408	0.0
% Min						162.7013333333334	103.4483333333333
% RDA			50.84			162.7013333333334	103.4483333333333
% Max						2.033766666666667	1.034483333333333
NOTE

1. nutrition_TARGET03_1.html
2. nutrition_TARGET03_2.html
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