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)
brocoli stir fry	100 grams	1.1	NA	NA	294.8	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	0	0	0	110	5	NA	NA
Cream of Wheat, Instant, PROTEIN, ORIGINAL	1 packet	1	NA	NA	50	NA	NA	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
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.31	NA	NA	155.0	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.29	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	7.1	116.1	0	0.05	0	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.4	NA	13.4	495.8	0.0	0.268	0.0	0.0
Canned Pumpkin	100 grams	4.2	NA	147.0	865.2	1.68	0.7140000000000001	20139.0	29148.0
Raw Egg Whites	100 grams	1.57	NA	23.55	255.91	31.4	0.0471	0.0	0.0
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Raisins	100 grams	0.48	NA	47.04	357.12	0.288	0.1728	0.0	0.0
Bananas	100 grams	1.18	NA	25.96	422.44	1.18	0.177	29.5	30.68
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
Totals			0.0	390.33	3570.61	157.72	7.2749	20168.5	29180.96
% Min					105.0179411764706	286.7636363636364	66.13545454545455
% RDA				31.2264	75.97042553191488	286.7636363636364	66.13545454545455	93.37268518518519	270.1940740740741
% Max					66.12240740740739	32.85833333333334	15.15604166666667
NOTE							LOW

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