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)
brocoli stir fry	100 grams	0.94	NA	NA	NA	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	3.8	NA	0
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	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
Tap Water	1 serving 8 fl oz	1	0	0	0	0	0	0	0
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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.3	NA	NA	NA	NA	NA	NA	NA
Keebler - Fudge Stripes Cookies	1 POUCH	7	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	20.16	100.8	0.0	0.0	0.0	NA	0.0	0.2016
Canned Pumpkin	100 grams	4.2	50.40000000000001	0.0	0.0	1.554	1.68	0.0	0.21
Raisins	100 grams	0.44	2.2	0.0	0.0	0.3388	NA	0.0	0.0572
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Totals			170.88	14.06	0.0	4.2868	6.278	0.0	0.5106000000000001
% Min						26.7925			39.27692307692308
% RDA			42.72			26.7925	125.56		39.27692307692308
% Max						10.20666666666667			0.04255
NOTE						LOW			LOW

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