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	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Tap Water	1 serving 8 fl oz	3	NA	0	0	NA	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.12	NA	NA	NA	NA	NA	NA	NA
Pecans	100 grams	0.35	NA	14.175	3.15	0.0	7.699999999999999	7.699999999999999	0.0
Keebler - Fudge Stripes Cookies	1 POUCH	2	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	NA	4.48	0.0	NA	56.0	56.0	0.0
Food Name	Serving Size	Servings Per Day	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Cheese, Colby Jack	100 grams	0.28	NA	4.312	0.0	NA	5.040000000000001	5.040000000000001	0.0
Raisins	100 grams	0.4	NA	4.44	0.0	NA	2.0	2.0	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	3	NA	29.4	0	0	60	60	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	20.862	0.0	NA	17.48	17.48	0.0
Cooked Broccoli (Boiled, Drained)	100 grams	1	NA	40.1	0	0	108	108	0
Food Name	Serving Size	Servings Per Day	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Walgreens -Adult multivitamin	2 grams	1	86	0	NA	NA	665	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1	NA	5.6	0	NA	4	4	0
Valley Pop - Butter Flavored Popcorn, Butter	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Totals			86.0	123.369	3.15	0.0	925.22	260.22	0.0
% Min			286.6666666666667	2056.15			231.305
% RDA			238.8888888888889	22.43072727272727	0.01458333333333333		231.305	65.05500000000001	0.0
% Max			0.07166666666666667	0.001028075			77.10166666666667
NOTE

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