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
Millville - Honey Nut Crispy Oats	100 grams	1	0	NA	NA	NA	NA	NA	NA
brocoli stir fry	100 grams	1.5	NA	NA	NA	NA	63.495	NA	NA
Walgreens -Adult multivitamin	2 grams	1	400	NA	NA	13.5	NA	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.76	0.0	NA	NA	0.0228	6.611999999999999	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	1	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	16	NA	NA	NA	0	0	NA	0
Canned Pumpkin	100 grams	2.1	0.0	NA	NA	2.31	33.6	NA	0.0
Raw Egg Whites	100 grams	2.355	0.0	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)
Raisins	100 grams	0.4	0.0	NA	0.0	0.048	1.4	NA	0.0
Bananas	100 grams	2.3	0.0	NA	NA	0.23	1.15	NA	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	15.0	NA	NA	NA
Grapes	100 grams	1.5	0.0	NA	NA	0.285	21.9	NA	0.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	0	NA	NA	0.17	0.8	NA	0
Totals			400.0	0.0	0.0	31.5858	129.197	0.0	0.0
% Min						210.572	107.6641666666667
% RDA			50.0			210.572	107.6641666666667
% Max						2.63215	1.076641666666667
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
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7. nutrition_TARGET05_7.html
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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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18. nutrition_TARGET05_18.html
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20. nutrition_TARGET05_20.html
21. nutrition_TARGET05_21.html