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	1.18	NA	NA	NA	0.0	4.484	NA	0.0
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	2	0	0	0	0	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	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	22.4	112.0	0.0	0.0	0.0	NA	0.0	0.224
Cheddar Cheese	100 grams	0.3	8.1	0.0	0.0	0.018	0.123	99.0	0.129
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	0.4	2.0	0.0	0.0	0.3080000000000001	NA	0.0	0.052
Bananas	100 grams	1.18	23.6	25.96	0.0	0.7906	0.3894	0.0	0.08260000000000001
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)
Peanut Butter (Smooth)	100 grams	0.2	7.0	0.0	0.0	2.64	0.2	0.0	0.022
Hy-Vee - Wheat Sandwich Bread	2 SLICES	1	NA	NA	NA	2.3	NA	NA	0.16
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	12.8	72	0	0.33	0.28	0	0.05
Totals			245.94	112.02	0.0	10.68	8.551	99.0	2.353
% Min						66.75000000000001			181.0
% RDA			61.485			66.75000000000001	171.02		181.0
% Max						25.42857142857143			0.1960833333333333
NOTE						LOW

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