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	0.4	NA	NA	NA	NA	NA	NA	NA
Canned Straw Mushrooms	100 grams	1.15	43.7	NA	NA	0.253	0.4714999999999999	0.0	0.0805
Hy-Vee - English Walnuts	100 grams	0.31	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	2.24	11.2	0.0	0.0	0.0	NA	0.0	0.0224
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)
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.71	NA	NA	NA	NA	NA	NA	NA
Raisins	100 grams	1.06	5.300000000000001	0.0	0.0	0.8162	NA	0.0	0.1378
Bananas	100 grams	6	120	132	0	4.02	1.98	0	0.42
Raw Egg Whites	100 grams	1.57	6.28	0.0	0.0	0.1727	0.2983	0.0	0.6908000000000001
Jack's - Sausage Original Thin Pizza, Sausage	100 grams	4.23	NA	NA	NA	NA	NA	NA	NA
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
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)
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
Cooked Broccoli (Boiled, Drained)	100 grams	0.34	36.72000000000001	367.2	0.0	0.187	0.2108	0.0	0.0408
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
Tap Water	1 serving 8 fl oz	1	0	0	0	0	0	0	0
Totals			250.28	519.6600000000001	0.0	12.6429	7.558599999999999	0.0	1.6261
% Min						79.018125			125.0846153846154
% RDA			62.56999999999999			79.018125	151.172		125.0846153846154
% Max						30.10214285714286			0.1355083333333333
NOTE						LOW

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