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)
brocoli stir fry	100 grams	1.1	NA	NA	NA	NA	NA	NA	NA
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
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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.31	NA	NA	NA	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	4.7	0	0	0.45	0.6	0	0.18
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	13.4	67.0	0.0	0.0	0.0	NA	0.0	0.134
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	1.57	6.28	0.0	0.0	0.1727	0.2983	0.0	0.6908000000000001
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)
Raisins	100 grams	0.48	2.4	0.0	0.0	0.3696	NA	0.0	0.0624
Bananas	100 grams	1.18	23.6	25.96	0.0	0.7906	0.3894	0.0	0.08260000000000001
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
Totals			178.86	40.02	0.0	10.6709	7.765700000000001	0.0	1.5836
% Min						66.69312499999999			121.8153846153846
% RDA			44.715			66.69312499999999	155.314		121.8153846153846
% Max						25.40690476190476			0.1319666666666667
NOTE						LOW

1. nutrition_20260828_1.html
2. nutrition_20260828_2.html
3. nutrition_20260828_3.html
4. nutrition_20260828_4.html
5. nutrition_20260828_5.html
6. nutrition_20260828_6.html
7. nutrition_20260828_7.html
8. nutrition_20260828_8.html
9. nutrition_20260828_9.html
10. nutrition_20260828_10.html
11. nutrition_20260828_11.html
12. nutrition_20260828_12.html
13. nutrition_20260828_13.html
14. nutrition_20260828_14.html
15. nutrition_20260828_15.html
16. nutrition_20260828_16.html
17. nutrition_20260828_17.html
18. nutrition_20260828_18.html
19. nutrition_20260828_19.html
20. nutrition_20260828_20.html
21. nutrition_20260828_21.html