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	two slices	100	0.02	0.37	10.8	0	0.69	0.0167
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
Egg W Tur Sau Ch Crois	sandwich	5.84	0.64	23.76	14.81	14.3	1.45	20.7
Salmon, chk of sea, wild	can	29	5	1.92	90.5	28.3	0.82	46.8
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
Spaghetti & MB	can	0.21		1.13	67.5	105	2.73	69
Raviolli	can	0.12		2.06	45.8	87.5	3.24	89.2
French Fry OA	grams	0.3	0.002	5.8	0.37		0.005	0.009
Kchup 50% sug/sod	tbsp	1.53	1		2.12		0.0289	0.119
Pumpkin Canned, HyVee	half cup	8	0.49	0.149	14.9		0.39	0.1
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
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
brocolli	oz	6.93	0.35	0.063	2.06	0	0.0451	0.275
banana	piece	23.6	2.95	0.39	11.6	3.54	0.18	1.18
valley popcorn, yellow	oz	0.247		0.00227	0.12	0.0197	0.0306	0.0217
valley popcorn, white	oz	0.247		0.00227	0.12	0.0197	0.0306	0.0217
grapes	oz	0.755	0.0377	0.00453	0.0377	0.189	0.00755	0.007
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
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
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
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
Food	Unit	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
		mcg	mcg	mg	mg	mcg	mg	mcg
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
Multivitamin	serving	665	600	10	0.06	150	5	110
Melatonin	serving	0	0	0	0	0	0	0
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