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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.3	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.44	67.2	0.0	0.0	0.0	NA	0.0	0.1344
Raisins	100 grams	0.42	2.1	0.0	0.0	0.3234	NA	0.0	0.0546
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)
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
Jimmy Dean - Turkey Sausage, Egg White & Cheese Croissant Sandwiches, Turkey Sausage, Egg White & Cheese	1 sandwich	1	NA	NA	NA	NA	NA	NA	NA
Raw Egg Whites	100 grams	1.57	6.28	0.0	0.0	0.1727	0.2983	0.0	0.6908000000000001
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
Cooked Broccoli (Boiled, Drained)	100 grams	1.03	111.24	1112.4	0.0	0.5665000000000001	0.6386000000000001	0.0	0.1236
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)
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	3.8	NA	0
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.05	4.2	75.60000000000001	0.0	0.315	0.021	0.0	0.063
Canned Pumpkin	100 grams	4.2	50.40000000000001	0.0	0.0	1.554	1.68	0.0	0.21
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	12.8	72	0	0.33	0.28	0	0.05
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
Totals			331.7	1340.06	0.0	7.665600000000001	8.505899999999999	0.0	1.5782
% Min						47.91000000000001			121.4
% RDA			82.925			47.91000000000001	170.118		121.4
% Max						18.25142857142858			0.1315166666666667
NOTE						LOW

1. nutrition1_20260807.html
2. nutrition2_20260807.html
3. nutrition3_20260807.html
4. nutrition4_20260807.html
5. nutrition5_20260807.html
6. nutrition6_20260807.html
7. nutrition7_20260807.html
8. nutrition8_20260807.html
9. nutrition9_20260807.html
10. nutrition10_20260807.html
11. nutrition11_20260807.html
12. nutrition12_20260807.html
13. nutrition13_20260807.html
14. nutrition14_20260807.html
15. nutrition15_20260807.html
16. nutrition16_20260807.html
17. nutrition17_20260807.html
18. nutrition18_20260807.html
19. nutrition19_20260807.html
20. nutrition20_20260807.html
21. nutrition21_20260807.html