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	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.3	NA	NA	150.0	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.3	NA	NA	132.0	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	3	NA	NA	0	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	7.1	116.1	0	0.05	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.68	NA	15.68	580.16	0.0	0.3136	0.0	0.0
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Raisins	100 grams	0.43	NA	42.14	319.92	0.258	0.1548	0.0	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.5	NA	33.0	537.0	1.5	0.225	37.5	39.0
Raw Egg Whites	100 grams	0.57	NA	8.549999999999999	92.91	11.4	0.0171	0.0	0.0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	59.28	417.24	5.092000000000001	0.266	0.0	2.28
Walgreens -Adult multivitamin	2 grams	1	0	0	0	110	5	NA	NA
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	380	NA	NA	NA	NA
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	2	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.05	NA	10.5	200.55	0.105	0.042	1.05	61.95
Champion - Pitted Prunes	100 grams	0.44	NA	NA	323.4	NA	NA	NA	NA
Canned Pumpkin	100 grams	4.2	NA	147.0	865.2	1.68	0.7140000000000001	20139.0	29148.0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	183.2	143.2	11.6	1.3	0	0
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Tap Water	1 serving 8 fl oz	1	NA	0	0	0	0.02	0	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	50	NA	NA	NA	NA
Totals			0.0	506.45	4307.68	141.635	8.102500000000001	20177.55	29251.23
% Min					126.6964705882353	257.5181818181818	73.65909090909092
% RDA				40.516	91.6527659574468	257.5181818181818	73.65909090909092	93.41458333333334	270.8447222222222
% Max					79.77185185185185	29.50729166666667	16.88020833333334
NOTE							LOW

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