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)
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Tap Water	1 serving 8 fl oz	4	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.14	NA	NA	NA	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.29	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	4	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)
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0.45	0.6	0	0.18
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	56.0	0.0	0.0	0.0	NA	0.0	0.112
Cheddar Cheese	100 grams	0.42	11.34	0.0	0.0	0.0252	0.1722	138.6	0.1806
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Bananas	100 grams	1.18	23.6	25.96	0.0	0.7906	0.3894	0.0	0.08260000000000001
Raw Egg Whites	100 grams	1.57	6.28	0.0	0.0	0.1727	0.2983	0.0	0.6908000000000001
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)
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
Peanut Butter (Smooth)	100 grams	0.4	14.0	0.0	0.0	5.28	0.4	0.0	0.044
Canned Pumpkin	100 grams	4.2	50.40000000000001	0.0	0.0	1.554	1.68	0.0	0.21
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	NA	4.6	NA	NA	0.32
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	12.8	72	0	0.33	0.28	0	0.05
Totals			196.6	112.02	0.0	15.5965	4.617900000000001	138.6	1.9118
% Min						97.47812500000001			147.0615384615385
% RDA			49.15000000000001			97.47812500000001	92.35800000000002		147.0615384615385
% Max						37.13452380952381			0.1593166666666667
NOTE						LOW

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