Nutition Estimates for Elements of his Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are for nutrition per unit of various foods.
• These estimates were taken [almost always] from nutrition labels when possible
• Often the information was not available on labels, so I asked Alexa.
• When no data from label or Alexa was found, I entered a small negative number.
• 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	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
Sndwh Wheat Bread	slice	50	0.01	0.185	5.4	0	0.345	0.0835
Straw Jam Sug free Smuk	grams	0.11	0.0002	0.2	0.1	0	0.6	0.02
Grape Jelly Sug Free Smuk	grams	0.0102		0.0005		0	0.259	0.005
Brummel & Brown	grams
Quick Oats	half cup	14	0.025	0.37	10.8	0	0.73	5.85
French Fry OA	grams	0.3	0.002	5.8	0.37		0.005	0.009
Kchup 50% sug/sod	grams	0.09	0.0588		0.124		0.0017	0.007
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
Pumpkin Canned, HyVee	grams	0.0666	0.0040833	0.00124166	0.124166		0.00325	0.000333
Prunes, Sunsweet Amazon	grams	0.04	0	0.00422	0.1	0	0.0044	0.003
Steam Mix Veg	grams	0.324	0.018	0.375	0.192	0.0257	0.005	0.00683
broccoli	grams	0.24315	0.01234	0.002222	0.246	0	0.00159	0.0097
banana	piece	23.6	2.95	0.39	11.6	3.54	0.18	1.18
valley popcorn, yellow	grams	0.00871		0.00008	0.00423	0.000694	0.0107	0.000765
valley popcorn, white	grams	0.00871		0.00008	0.00423	0.000694	0.0107	0.000765
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
grapes	grams	0.0266	0.00133	0.000159	0.00133	0.00666	0.0002666	0.000246
Breyers IC carb smart, choc	grams	0.05		0.00581	0.26	0.21	0.0069	0.018
Breyers IC carb smart, van	grams	0.05		0.00581	0.26	0.21	0.0069	0.018
CGR CR, Nabisco	cracker	100				0.004	0.7	0
Cookie, ZS,CC, VRT	cookie	3.83
Fiber bar, Brownie	bar
Fiber bar. Cinnamon	bar
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
Apple Juice	cups	0	2.98	0.12	4.46	0	0.0496	0.248
Decaf Coffee	cups	0	7.16	0.00238	1.13	5	0.0239	0.477
Apple Sauce, Unsweet	grams	0.03		0.000041	0.022	0	0.0003	0.003
Decaf Green Tea	bag	0		0	0	0.5	0.0005	0
Olives	grams	0		0.00015	0.1	0.054	0.0000023	0.009
ALM Milk, Unsweet, Alm Bz	cups	2.49	0	0.072	0	0.23	0.17	0.48
dark choc chips 53%	grams	0.005	0.067	0.00418	0.067	0.5	0.000067	0.067
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
Multivitamin	serving	665	600	10	0.06	150	5	110
Melatonin	serving	0	0	0	0	0	0	0
White Bread HyVee Orig	slice
Split Top White Bread	slice
air popped popcorn	grams
PB Peanut Powder	two tbsp
Cant Believe Not Butter	grams
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
jolly time popcorn, mw	grams
PB	grams	0.35		0.01	0.66	0	0.03	0.4
Split Top Wheat Bread	slice
Egg W	grams	0.004				0.1	0.003
kidney beans	grams	1.3		0	0.31		0.01	0.01
pumpkin seeds	grams
sunfl seeds	grams
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
cashews	grams	0.67			0.59		0.05	0.11
eng walnuts	grams
brown rice	grams
white rice	grams
ch pizza	grams
Ketchup no sugar	grams
Whl Wht Brd, 12 gr	slice	60.2
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
mushrooms	grams
veg sau patty	grams
veg sau link	grams
tomato, diced	grams
cheese, cheddar	grams
lettuce, shredded	grams
tortilla	grams
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
FUTURE	grams
FUTURE	grams
Min		480.0	36.0	6.0	7.199999999999999	150.0	13.2	66.0
RDA		480.0	36.0	6.0	7.199999999999999	180.0	13.2	2.88
Max		1200.0	120000.0	120000.0	120000000.0	1320.0	48.0	480.0
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg