Nutition Estimates for his Planned Diet
Email: pal at dennisdarland dot com
Nutrition Notes.

• These estimates are made from units per day of various foods times the nutrition per unit.
• These estimates were taken [almost always] from nutrition labels when possible
• Often the information was not available on labels, so I asked Alexa.
• Later I discovered and used myfooddata.com
• This data seems very approximate
• When no data from label or Alexa was found, I entered a small negative number.
• 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	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Crm Wheat Prot Orig	pack	1	106.6			6.9		0.31	6.1
Quick Oats	half cup	1	14	0.025	0.37	10.8	0	0.73	5.85
Mashed Potatoes	serving	4	36.4		1.64	43.6		0.5600000000000001	10.8
Salmon	can	0.5	8.0		0.55			0.225	12.85
Egg W	grams	90	0.36			1.35	9.0	0.27	18.9
banana	piece	2	47.2	5.9	0.78	23.2	7.08	0.36	2.36
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
blueberries	cups	1	8.9		0.18	8.9	0.44	0.24	0.15
grapes, red	grams	100	2.0		0.05	5.600000000000001	0.04	0.06999999999999999	0.1
Pumpkin Canned, HyVee	grams	210	13.986	0.8574929999999999	0.2607486	26.07486		0.6825	0.06993000000000001
Prunes, Sunsweet Amazon	grams	20	0.8	0	0.0844	2.0	0	0.08800000000000001	0.06
Raisins	grams	20	1.0			2.22	0.34	0.07199999999999999	0.12
Steam Mix Veg	grams	60	19.44	1.08	22.5	11.52	1.542	0.3	0.4098
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
broccoli	grams	60	14.589	0.7404000000000001	0.13332	14.76	0	0.0954	0.5820000000000001
ALM Milk, Unsweet, Alm Bz	cups	2	4.98	0	0.144	0	0.46	0.34	0.96
Decaf Ice Tea	cups	8
Cookie, Keb FS	2 cookies	2
dark choc chips 53%	grams	28	0.14	1.876	0.11704	1.876	14.0	0.001876	1.876
pecans	grams	28	6.16		0.2408	11.34		1.26	1.064
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Ketchup, Low Sug Salt	grams	20	1.8		0.01	2.5		12.34	0.014
Multivitamin	serving	1	665	600	10	0.06	150	5	110
Melatonin	serving	1	0	0	0	0	0	0	0
Total			951.3549990000001	610.47886555	37.06029650000001	172.70085895	182.88099365	22.944775	172.265729
% Min			237.83874975	2034.929551833334	741.2059300000002	2878.347649166667	121.9206624333333	208.5888636363636	313.2104163636363
% RDA			198.198958125	1695.774626527778	617.6716083333334	2398.623040972223	101.6005520277778	173.824053030303	5981.448923611111
% Max			79.27958325	0.5087323879583334	0.03088358041666667	0.0001439173824583334	13.8546207310606	47.80161458333333	35.88869354166666
Note
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg