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)
brocoli stir fry	100 grams	1.08	NA	NA	NA	NA	NA	NA	NA
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	1	NA	0	0	NA	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)
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.48	NA	NA	NA	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	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	NA	6.2	0	NA	4.7	4.7	0
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	20.2	NA	8.08	0.0	NA	101.0	101.0	0.0
Canned Pumpkin	100 grams	4.2	NA	41.16	0.0	NA	50.40000000000001	50.40000000000001	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)
Raw Egg Whites	100 grams	1.57	NA	1.727	0.0	0.0	6.28	6.28	0.0
Bananas	100 grams	1.18	NA	11.564	0.0	0.0	23.6	23.6	0.0
Peanut Butter (Smooth)	100 grams	0.4	NA	26.28	0.0	0.0	14.0	14.0	0.0
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	NA	NA	NA	NA	34.8
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	1	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)
Champion - Pitted Prunes	100 grams	0.38	NA	NA	NA	NA	NA	NA	NA
Totals			86.0	115.873	0.0	0.0	882.46	217.46	34.8
% Min			286.6666666666667	1931.216666666666			220.615
% RDA			238.8888888888889	21.06781818181818	0.0		220.615	54.365	8.699999999999999
% Max			0.07166666666666667	0.0009656083333333332			73.53833333333333
NOTE

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