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	0.29	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	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	0.39	NA	4.329	0.0	NA	1.95	1.95	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
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
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	NA	NA	NA	NA	NA	NA	NA
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
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)
Cooked Broccoli (Boiled, Drained)	100 grams	1.12	NA	44.91200000000001	0.0	0.0	120.96	120.96	0.0
Peanut Butter (Smooth)	100 grams	0.71	NA	46.647	0.0	0.0	24.85	24.85	0.0
Walgreens -Adult multivitamin	2 grams	1	86	0	NA	NA	665	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.33	NA	7.448	0.0	NA	5.32	5.32	0.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	NA	0	NA	12.8	12.8	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)
Tap Water	1 serving 8 fl oz	3	NA	0	0	NA	0	0	0
Totals			86.0	153.169	0.0	0.0	961.4399999999999	312.4400000000001	22.4
% Min			286.6666666666667	2552.816666666667			240.36
% RDA			238.8888888888889	27.84890909090909	0.0		240.36	78.11000000000001	5.6
% Max			0.07166666666666667	0.001276408333333334			80.12
NOTE

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