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	0.26	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.29	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	4.48	22.4	0.0	0.0	0.0	NA	0.0	0.04480000000000001
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.77	NA	NA	NA	NA	NA	NA	NA
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)
Raisins	100 grams	0.42	2.1	0.0	0.0	0.3234	NA	0.0	0.0546
Bananas	100 grams	3	60	66	0	2.01	0.99	0	0.21
Ore-Ida, CRISPY TATER TOTS	100 grams	2.22	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
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
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)
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Canned Pumpkin	100 grams	4.2	50.40000000000001	0.0	0.0	1.554	1.68	0.0	0.21
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.22	NA	NA	NA	NA	NA	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Totals			152.38	80.06	0.0	6.281400000000001	7.268000000000001	0.0	0.5612
% Min						39.25875000000001			43.16923076923077
% RDA			38.095			39.25875000000001	145.36		43.16923076923077
% Max						14.95571428571429			0.04676666666666667
NOTE						LOW			LOW

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