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)
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	3.8	NA	0
Cookies, Chocolate Chip, ZERO SUGAR	1 cookie	4	NA	NA	NA	NA	NA	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	NA	NA
Tap Water	1 serving 8 fl oz	3	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.6	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)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	8.96	44.8	0.0	0.0	0.0	NA	0.0	0.08960000000000001
Canned Pumpkin	100 grams	4.2	50.40000000000001	0.0	0.0	1.554	1.68	0.0	0.21
Raw Egg Whites	100 grams	3.14	12.56	0.0	0.0	0.3454	0.5966	0.0	1.3816
Raisins	100 grams	0.42	2.1	0.0	0.0	0.3234	NA	0.0	0.0546
Bananas	100 grams	1.18	23.6	25.96	0.0	0.7906	0.3894	0.0	0.08260000000000001
Peanut Butter (Smooth)	100 grams	0.2	7.0	0.0	0.0	2.64	0.2	0.0	0.022
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)
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	NA	NA	NA	2.3	NA	NA	0.16
Ore-Ida, CRISPY TATER TOTS	100 grams	0.85	NA	NA	NA	NA	NA	NA	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	NA	NA	NA	NA	NA	NA	NA
Our Family - Tomato 50% Less Sugar & Sodium Ketchup, Tomato	100 grams	0.09	NA	NA	NA	NA	NA	NA	NA
Totals			140.46	25.96	0.0	7.953399999999999	6.666000000000001	0.0	2.0004
% Min						49.70874999999999			153.8769230769231
% RDA			35.115			49.70874999999999	133.32		153.8769230769231
% Max						18.93666666666666			0.1667
NOTE						LOW

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