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	Food Folate (mcg)	Lutein + Zeaxanthin (mcg)	Lycopene (mcg)	Niacin (B3) (mg)	Pantothenic acid (B5) (mg)	Retinol (mcg)	Riboflavin (B2) (mg)
Tap Water	1 serving 8 fl oz	3	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.12	NA	NA	NA	NA	NA	NA	NA
Pecans	100 grams	0.35	7.699999999999999	5.949999999999999	0.0	0.42	0.301	0.0	0.0455
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	56.0	0.0	0.0	0.0	NA	0.0	0.112
Food Name	Serving Size	Servings Per Day	Food Folate (mcg)	Lutein + Zeaxanthin (mcg)	Lycopene (mcg)	Niacin (B3) (mg)	Pantothenic acid (B5) (mg)	Retinol (mcg)	Riboflavin (B2) (mg)
Cheese, Colby Jack	100 grams	0.28	5.040000000000001	0.0	0.0	0.0252	NA	62.72000000000001	0.1064
Raisins	100 grams	0.4	2.0	0.0	0.0	0.3080000000000001	NA	0.0	0.052
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	3	60	66	0	2.01	0.99	0	0.21
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	17.48	14.06	0.0	2.394	0.798	0.0	0.0418
Wheat Cream Of Cooked Quick Fat Not Added In Cooking	100 grams	3.2	9.600000000000001	6.4	0.0	4.800000000000001	NA	0.0	0.192
Food Name	Serving Size	Servings Per Day	Food Folate (mcg)	Lutein + Zeaxanthin (mcg)	Lycopene (mcg)	Niacin (B3) (mg)	Pantothenic acid (B5) (mg)	Retinol (mcg)	Riboflavin (B2) (mg)
Cooked Broccoli (Boiled, Drained)	100 grams	1	108	1080	0	0.55	0.62	0	0.12
Almond milk unsweetened vanilla	1 Cup	1	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	1	4	72	0	0.3	0.02	0	0.06
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Totals			269.82	1244.41	0.0	10.8072	2.729	62.72000000000001	0.9397
% Min						67.54500000000002			72.28461538461538
% RDA			67.455			67.54500000000002	54.58000000000001		72.28461538461538
% Max						25.73142857142858			0.07830833333333333
NOTE						LOW			LOW

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