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	86	0	NA	NA	665	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	NA	NA	NA	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	0.28	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	0.56	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	15.7	NA	6.28	0.0	NA	78.5	78.5	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	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
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)
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
Fiber One - Brownies, Chocolate Fudge	1 BROWNIE	1	NA	NA	NA	NA	NA	NA	NA
Totals			86.0	92.38	0.0	0.0	857.0999999999999	192.1	0.0
% Min			286.6666666666667	1539.666666666667			214.275
% RDA			238.8888888888889	16.79636363636364	0.0		214.275	48.025	0.0
% Max			0.07166666666666667	0.0007698333333333333			71.42499999999998
NOTE

1. nutrition_20260827_1.html
2. nutrition_20260827_2.html
3. nutrition_20260827_3.html
4. nutrition_20260827_4.html
5. nutrition_20260827_5.html
6. nutrition_20260827_6.html
7. nutrition_20260827_7.html
8. nutrition_20260827_8.html
9. nutrition_20260827_9.html
10. nutrition_20260827_10.html
11. nutrition_20260827_11.html
12. nutrition_20260827_12.html
13. nutrition_20260827_13.html
14. nutrition_20260827_14.html
15. nutrition_20260827_15.html
16. nutrition_20260827_16.html
17. nutrition_20260827_17.html
18. nutrition_20260827_18.html
19. nutrition_20260827_19.html
20. nutrition_20260827_20.html
21. nutrition_20260827_21.html