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	0.3	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	3	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0.45	0.6	0	0.18
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	78.40000000000001	0.0	0.0	0.0	NA	0.0	0.1568
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)
Raisins	100 grams	0.43	2.15	0.0	0.0	0.3311	NA	0.0	0.0559
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.5	30.0	33.0	0.0	1.005	0.495	0.0	0.105
Raw Egg Whites	100 grams	0.57	2.28	0.0	0.0	0.06269999999999999	0.1083	0.0	0.2508
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	0.86	92.88	928.8	0.0	0.473	0.5332	0.0	0.1032
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
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	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
Champion - Pitted Prunes	100 grams	0.44	NA	NA	NA	NA	NA	NA	NA
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)
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	1	0	0	0	0	0	0	0
Totals			304.89	1129.86	0.0	11.7148	8.3155	0.0	1.4085
% Min						73.21750000000002			108.3461538461538
% RDA			76.22250000000001			73.21750000000002	166.31		108.3461538461538
% Max						27.89238095238096			0.117375
NOTE						LOW

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