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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	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	13.44	NA	5.376	0.0	NA	67.2	67.2	0.0
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	1.47	NA	NA	NA	NA	NA	NA	NA
Ahold - Blue Berries	100 grams	1.48	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)
Bananas	100 grams	1.5	NA	14.7	0.0	0.0	30.0	30.0	0.0
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.74	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
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
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)
Champion - Pitted Prunes	100 grams	0.43	NA	NA	NA	NA	NA	NA	NA
Canned Pumpkin	100 grams	4.2	NA	41.16	0.0	NA	50.40000000000001	50.40000000000001	0.0
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	91.05800000000001	0.0	0.0	874.88	225.88	22.4
% Min			286.6666666666667	1517.633333333333			218.72
% RDA			238.8888888888889	16.556	0.0		218.72	56.47000000000001	5.6
% Max			0.07166666666666667	0.0007588166666666668			72.90666666666667
NOTE

1. nutrition1_20260817.html
2. nutrition2_20260817.html
3. nutrition3_20260817.html
4. nutrition4_20260817.html
5. nutrition5_20260817.html
6. nutrition6_20260817.html
7. nutrition7_20260817.html
8. nutrition8_20260817.html
9. nutrition9_20260817.html
10. nutrition10_20260817.html
11. nutrition11_20260817.html
12. nutrition12_20260817.html
13. nutrition13_20260817.html
14. nutrition14_20260817.html
15. nutrition15_20260817.html
16. nutrition16_20260817.html
17. nutrition17_20260817.html
18. nutrition18_20260817.html
19. nutrition19_20260817.html
20. nutrition20_20260817.html
21. nutrition21_20260817.html