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)
Walgreens -Adult multivitamin	2 grams	1.18	101.48	0.0	NA	NA	784.6999999999999	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	0.61	NA	NA	NA	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	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	22.4	NA	8.959999999999999	0.0	NA	112.0	112.0	0.0
Cheddar Cheese	100 grams	0.3	NA	4.95	0.0	0.0	8.1	8.1	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	3.14	NA	3.454000000000001	0.0	0.0	12.56	12.56	0.0
Raisins	100 grams	0.4	NA	4.44	0.0	NA	2.0	2.0	0.0
Bananas	100 grams	1.18	NA	11.564	0.0	0.0	23.6	23.6	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)
Peanut Butter (Smooth)	100 grams	0.2	NA	13.14	0.0	0.0	7.0	7.0	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	NA	NA	NA	NA	NA	NA	17.4
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	NA	0	NA	12.8	12.8	0
Totals			101.48	108.53	0.0	0.0	1030.64	245.94	17.4
% Min			338.2666666666666	1808.833333333333			257.66
% RDA			281.8888888888889	19.73272727272727	0.0		257.66	61.485	4.35
% Max			0.08456666666666665	0.0009044166666666665			85.88666666666666
NOTE

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