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
Millville - Honey Nut Crispy Oats	100 grams	1	2	NA	NA	NA	0.49	NA	NA
brocoli stir fry	100 grams	1.5	NA	NA	NA	NA	NA	NA	0.0
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.76	0.7524	8.359999999999999	0.76	0.0	0.5700000000000001	61.56	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	1	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	16	0	NA	0	0	0	0	0
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	2.355	0.0	0.0	0.0	0.21195	0.02355	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)
Raisins	100 grams	0.4	0.044	0.0	0.0	0.0	0.068	0.9199999999999999	0.0
Bananas	100 grams	2.3	0.06899999999999999	147.2	6.899999999999999	0.0	0.851	20.01	0.0
Ahold - Blue Berries	100 grams	1.48	NA	119.88	NA	NA	NA	4.292	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	300	2.4	NA	NA	10
Grapes	100 grams	1.5	0.135	150.0	7.5	0.0	0.165	6.0	0.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0.22	0	0	0	0.04	0	0
Totals			103.2924	33107.74	3148.96	23.21195	9.333549999999999	326.602	20.0
% Min			8607.700000000001		349.8844444444445	1055.088636363636	717.9653846153846	362.8911111111111	133.3333333333333
% RDA			8607.700000000001		349.8844444444445	967.1645833333334	549.0323529411764	362.8911111111111	100.0
% Max			8.607699999999999		87.47111111111113	0.001934329166666667	0.7777958333333332	13.60841666666667	16.66666666666667
NOTE

1. nutrition_TARGET05_1.html
2. nutrition_TARGET05_2.html
3. nutrition_TARGET05_3.html
4. nutrition_TARGET05_4.html
5. nutrition_TARGET05_5.html
6. nutrition_TARGET05_6.html
7. nutrition_TARGET05_7.html
8. nutrition_TARGET05_8.html
9. nutrition_TARGET05_9.html
10. nutrition_TARGET05_10.html
11. nutrition_TARGET05_11.html
12. nutrition_TARGET05_12.html
13. nutrition_TARGET05_13.html
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15. nutrition_TARGET05_15.html
16. nutrition_TARGET05_16.html
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20. nutrition_TARGET05_20.html
21. nutrition_TARGET05_21.html