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
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	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	0.28	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)
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	78.5	0.0	0.0	0.0	NA	0.0	0.157
Cheddar Cheese	100 grams	0.28	7.56	0.0	0.0	0.0168	0.1148	92.40000000000001	0.1204
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
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)
Bananas	100 grams	1.18	23.6	25.96	0.0	0.7906	0.3894	0.0	0.08260000000000001
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			192.1	40.02	0.0	5.408799999999999	7.3788	92.40000000000001	2.0454
% Min						33.80499999999999			157.3384615384616
% RDA			48.025			33.80499999999999	147.576		157.3384615384616
% Max						12.87809523809524			0.17045
NOTE						LOW

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