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	0.27	NA	NA	NA	NA	NA	NA	NA
Pecans	100 grams	0.32	NA	12.96	2.88	0.0	7.04	7.04	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	NA	3.584000000000001	0.0	NA	44.8	44.8	0.0
Raisins	100 grams	0.43	NA	4.773	0.0	NA	2.15	2.15	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)
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
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
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
Cooked Broccoli (Boiled, Drained)	100 grams	1.01	NA	40.501	0.0	0.0	109.08	109.08	0.0
Walgreens -Adult multivitamin	2 grams	1	86	0	NA	NA	665	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)
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
Good Humor-Breyers Ice Cream - Breyers, Carb Smart, Frozen Dairy Dessert, Vanilla	100 grams	0.87	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	0.92	NA	5.152	0.0	NA	3.68	3.68	0.0
Canned Pumpkin	100 grams	4.2	NA	41.16	0.0	NA	50.40000000000001	50.40000000000001	0.0
Tap Water	1 serving 8 fl oz	2	NA	0	0	NA	0	0	0
Totals			86.0	139.679	2.88	0.0	937.9099999999999	288.91	22.4
% Min			286.6666666666667	2327.983333333333			234.4775
% RDA			238.8888888888889	25.39618181818182	0.01333333333333333		234.4775	72.22749999999999	5.6
% Max			0.07166666666666667	0.001163991666666667			78.15916666666665
NOTE

1. nutrition1_20260813.html
2. nutrition2_20260813.html
3. nutrition3_20260813.html
4. nutrition4_20260813.html
5. nutrition5_20260813.html
6. nutrition6_20260813.html
7. nutrition7_20260813.html
8. nutrition8_20260813.html
9. nutrition9_20260813.html
10. nutrition10_20260813.html
11. nutrition11_20260813.html
12. nutrition12_20260813.html
13. nutrition13_20260813.html
14. nutrition14_20260813.html
15. nutrition15_20260813.html
16. nutrition16_20260813.html
17. nutrition17_20260813.html
18. nutrition18_20260813.html
19. nutrition19_20260813.html
20. nutrition20_20260813.html
21. nutrition21_20260813.html