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	0.29	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	5	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	0.39	1.95	0.0	0.0	0.3003	NA	0.0	0.0507
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	1.5	30.0	33.0	0.0	1.005	0.495	0.0	0.105
Raw Egg Whites	100 grams	1.57	6.28	0.0	0.0	0.1727	0.2983	0.0	0.6908000000000001
Chef Boyardee - Mini Ravioli - #10 Can	100 grams	0.71	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
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	1.12	120.96	1209.6	0.0	0.6160000000000001	0.6944	0.0	0.1344
Peanut Butter (Smooth)	100 grams	0.71	24.85	0.0	0.0	9.372	0.71	0.0	0.0781
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	3.8	NA	0
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.33	5.32	95.76000000000001	0.0	0.399	0.0266	0.0	0.0798
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	12.8	72	0	0.33	0.28	0	0.05
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
Totals			274.04	1430.82	0.0	19.389	7.102300000000001	0.0	1.5122
% Min						121.18125			116.323076923077
% RDA			68.51000000000001			121.18125	142.046		116.323076923077
% Max						46.16428571428571			0.1260166666666667
NOTE

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