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	1.08	NA	NA	289.44	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	1	NA	0	0	0	0.02	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	0.48	NA	NA	240.0	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.36	NA	NA	158.4	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	20.2	NA	20.2	747.4	0.0	0.404	0.0	0.0
Canned Pumpkin	100 grams	4.2	NA	147.0	865.2	1.68	0.7140000000000001	20139.0	29148.0
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Raw Egg Whites	100 grams	1.57	NA	23.55	255.91	31.4	0.0471	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	0.4	NA	134.0	236.8	16.16	1.08	0.0	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	45.2	NA	NA	NA	NA
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	190	NA	NA	NA	NA
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Champion - Pitted Prunes	100 grams	0.38	NA	NA	279.3	NA	NA	NA	NA
Totals			0.0	417.09	4313.429999999999	165.512	7.7581	20168.5	29180.96
% Min					126.8655882352941	300.9309090909091	70.52818181818181
% RDA				33.3672	91.77510638297871	300.9309090909091	70.52818181818181	93.37268518518519	270.1940740740741
% Max					79.87833333333332	34.48166666666667	16.16270833333333
NOTE							LOW

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