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
Walgreens -Adult multivitamin	2 grams	1	0	NA	1200	5.6	5	75	10
Cheerios, Cinnamon Protein	100 grams	1	NA	NA	0	NA	NA	0	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	300	2.4	NA	NA	10
Schar, Gluten-Free, Wheat-Free, Classic White Bread	100 grams	1.2	0.18	NA	NA	NA	0.012	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)
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
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
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	6.72	0.0	NA	0.0	0.0	0.0	0.0	0.0
Cooked Broccoli (Boiled, Drained)	100 grams	1	0.06	1548	77	0	0.2	64.90000000000001	0
Canned Pumpkin	100 grams	2.1	0.042	32682.3	1633.8	0.0	0.126	8.82	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	1.18	0.03539999999999999	75.52	3.54	0.0	0.4366	10.266	0.0
Peanut Butter (Smooth)	100 grams	1	0.11	0	0	0	0.55	0	0
Totals			101.2238	34314.18	3215.1	23.0	8.9626	371.4660000000001	20.0
% Min			8435.316666666666		357.2333333333334	1045.454545454545	689.4307692307692	412.7400000000001	133.3333333333333
% RDA			8435.316666666666		357.2333333333334	958.3333333333334	527.2117647058824	412.7400000000001	100.0
% Max			8.435316666666665		89.30833333333335	0.001916666666666667	0.7468833333333333	15.47775	16.66666666666667
NOTE

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