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	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.3	NA	NA	150.0	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.3	NA	NA	132.0	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	NA	NA	0	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	7.1	116.1	0	0.05	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	15.68	580.16	0.0	0.3136	0.0	0.0
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Raisins	100 grams	0.43	NA	42.14	319.92	0.258	0.1548	0.0	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.5	NA	33.0	537.0	1.5	0.225	37.5	39.0
Raw Egg Whites	100 grams	0.57	NA	8.549999999999999	92.91	11.4	0.0171	0.0	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	59.28	417.24	5.092000000000001	0.266	0.0	2.28
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	NA	92.80000000000001	57.6	7.68	0.544	0.0	0.0
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Cooked Broccoli (Boiled, Drained)	100 grams	0.86	NA	57.62	251.98	1.376	0.387	0.0	798.9399999999999
Walgreens -Adult multivitamin	2 grams	1	0	0	0	110	5	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	380	NA	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.05	NA	10.5	200.55	0.105	0.042	1.05	61.95
Champion - Pitted Prunes	100 grams	0.44	NA	NA	323.4	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Canned Pumpkin	100 grams	4.2	NA	147.0	865.2	1.68	0.7140000000000001	20139.0	29148.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	183.2	143.2	11.6	1.3	0	0
Tap Water	1 serving 8 fl oz	1	NA	0	0	0	0.02	0	0
Totals			0.0	656.87	4567.26	150.691	9.0335	20177.55	30050.17
% Min					134.3311764705882	273.9836363636364	82.12272727272727
% RDA				52.5496	97.17574468085107	273.9836363636364	82.12272727272727	93.41458333333334	278.2423148148148
% Max					84.57888888888888	31.39395833333333	18.81979166666667
NOTE							LOW

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