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	0.27	NA	NA	NA	NA	NA	NA	NA
Pecans	100 grams	0.32	7.04	5.44	0.0	0.384	0.2752	0.0	0.04160000000000001
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	44.8	0.0	0.0	0.0	NA	0.0	0.08960000000000001
Raisins	100 grams	0.43	2.15	0.0	0.0	0.3311	NA	0.0	0.0559
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
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
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	1.01	109.08	1090.8	0.0	0.5555000000000001	0.6262	0.0	0.1212
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	3.8	NA	0
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)
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Good Humor-Breyers Ice Cream - Breyers, Carb Smart, Frozen Dairy Dessert, Vanilla	100 grams	0.87	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	0.92	3.68	66.24000000000001	0.0	0.276	0.0184	0.0	0.0552
Canned Pumpkin	100 grams	4.2	50.40000000000001	0.0	0.0	1.554	1.68	0.0	0.21
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
Totals			250.51	1182.94	0.0	10.4673	7.4961	0.0	1.4981
% Min						65.42062500000002			115.2384615384615
% RDA			62.62750000000001			65.42062500000002	149.922		115.2384615384615
% Max						24.92214285714286			0.1248416666666667
NOTE						LOW

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