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	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.26	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	NA	NA	NA	NA	NA	NA	NA
Breyers Chocolate Carb Smart	100 grams	0.57	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	6.272	0.0	NA	78.40000000000001	78.40000000000001	0.0
Food Name	Serving Size	Servings Per Day	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.93	NA	NA	NA	NA	NA	NA	NA
Raisins	100 grams	0.41	NA	4.550999999999999	0.0	NA	2.05	2.05	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.5	NA	14.7	0.0	0.0	30.0	30.0	0.0
Raw Egg Whites	100 grams	1.57	NA	1.727	0.0	0.0	6.28	6.28	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	20.862	0.0	NA	17.48	17.48	0.0
Food Name	Serving Size	Servings Per Day	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	NA	8.959999999999999	0.0	0.0	32.0	48.0	22.4
Walgreens -Adult multivitamin	2 grams	1	86	0	NA	NA	665	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	0.96	NA	5.375999999999999	0.0	NA	3.84	3.84	0.0
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.24	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Canned Salmon	100 grams	1	NA	97.5	0	0	4.7	4.7	0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	NA	0	NA	12.8	12.8	0
Tap Water	1 serving 8 fl oz	1	NA	0	0	NA	0	0	0
Totals			86.0	159.948	0.0	0.0	852.5500000000001	203.55	22.4
% Min			286.6666666666667	2665.8			213.1375
% RDA			238.8888888888889	29.08145454545455	0.0		213.1375	50.8875	5.6
% Max			0.07166666666666667	0.0013329			71.04583333333333
NOTE

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