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	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Walgreens -Adult multivitamin	2 grams	1.18	0.0	0.0	0.0	129.8	5.899999999999999	NA	NA
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	59.28	417.24	5.092000000000001	0.266	0.0	2.28
Tap Water	1 serving 8 fl oz	2	NA	0	0	0	0.04	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.61	NA	NA	305.0	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.32	NA	NA	NA	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	22.4	NA	22.4	828.8	0.0	0.448	0.0	0.0
Cheddar Cheese	100 grams	0.3	NA	136.5	22.8	8.549999999999999	1.08	0.0	25.5
Canned Pumpkin	100 grams	4.2	NA	147.0	865.2	1.68	0.7140000000000001	20139.0	29148.0
Raw Egg Whites	100 grams	3.14	NA	47.1	511.82	62.8	0.09420000000000001	0.0	0.0
Raisins	100 grams	0.4	NA	39.2	297.6	0.24	0.144	0.0	0.0
Bananas	100 grams	1.18	NA	25.96	422.44	1.18	0.177	29.5	30.68
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Peanut Butter (Smooth)	100 grams	0.2	NA	67.0	118.4	8.08	0.54	0.0	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	NA	NA	22.6	NA	NA	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Fiber One - Bars, Cinnamon Coffee Cake	1 BAR	2	NA	NA	NA	NA	NA	NA	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	183.2	143.2	11.6	1.3	0	0
Totals			0.0	727.6400000000001	3955.1	229.022	10.7032	20168.5	29206.46
% Min					116.3264705882353	416.4036363636365	97.30181818181819
% RDA				58.21120000000001	84.15106382978723	416.4036363636365	97.30181818181819	93.37268518518519	270.4301851851852
% Max					73.24259259259259	47.71291666666668	22.29833333333334
NOTE							LOW

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