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)
brocoli stir fry	100 grams	1.09	NA	NA	NA	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	86	0	NA	NA	665	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	20.862	0.0	NA	17.48	17.48	0.0
Tap Water	1 serving 8 fl oz	2	NA	0	0	NA	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.67	NA	NA	NA	NA	NA	NA	NA
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)
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.49	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	6.2	0	NA	4.7	4.7	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	11.2	NA	4.48	0.0	NA	56.0	56.0	0.0
Cheddar Cheese	100 grams	0.28	NA	4.62	0.0	0.0	7.56	7.56	0.0
Canned Pumpkin	100 grams	4.2	NA	41.16	0.0	NA	50.40000000000001	50.40000000000001	0.0
Raw Egg Whites	100 grams	1.57	NA	1.727	0.0	0.0	6.28	6.28	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)
Raisins	100 grams	0.42	NA	4.662	0.0	NA	2.1	2.1	0.0
Bananas	100 grams	1.18	NA	11.564	0.0	0.0	23.6	23.6	0.0
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	0.28	NA	NA	NA	NA	NA	NA	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	1	NA	NA	NA	NA	NA	NA	NA
Valley Popcorn - White Popcorn	100 grams	0.38	NA	NA	NA	NA	NA	NA	NA
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)
Cheerios	100 grams	0.39	NA	10.218	0.0	0.7020000000000001	278.46	468.39	271.05
Totals			86.0	105.493	0.0	0.7020000000000001	1111.58	636.51	271.05
% Min			286.6666666666667	1758.216666666667			277.895
% RDA			238.8888888888889	19.18054545454546	0.0		277.895	159.1275	67.7625
% Max			0.07166666666666667	0.0008791083333333335			92.63166666666666
NOTE

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