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	0.29	NA	NA	145.0	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.32	NA	NA	140.8	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	NA	NA	0	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	NA	8.960000000000001	331.52	0.0	0.1792	0.0	0.0
Raisins	100 grams	0.39	NA	38.22	290.16	0.234	0.1404	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)
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	1.57	NA	23.55	255.91	31.4	0.0471	0.0	0.0
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	NA	NA	164.01	NA	NA	NA	NA
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	1.12	NA	75.04000000000001	328.16	1.792	0.5040000000000001	0.0	1040.48
Peanut Butter (Smooth)	100 grams	0.71	NA	237.85	420.32	28.684	1.917	0.0	0.0
Walgreens -Adult multivitamin	2 grams	1	0	0	0	110	5	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	190	NA	NA	NA	NA
Grapes	100 grams	1.33	NA	13.3	254.03	0.133	0.0532	1.33	78.47
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	183.2	143.2	11.6	1.3	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)
Tap Water	1 serving 8 fl oz	3	NA	0	0	0	0.06	0	0
Totals			0.0	765.2	3674.95	198.115	10.2359	38.83	1160.23
% Min					108.0867647058824	360.2090909090909	93.05363636363639
% RDA				61.216	78.1904255319149	360.2090909090909	93.05363636363639	0.1797685185185185	10.74287037037037
% Max					68.05462962962963	41.27395833333333	21.32479166666667
NOTE							LOW

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