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.
• 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
Quick Oats	half cup	1	14	0.025	0.37	10.8	0	0.73	5.85
French Fry OA	grams	200	60.0	0.4	1160.0	74.0		1.0	1.8
Kchup 50% sug/sod	grams	30	2.7	1.764		3.72		0.051	0.21
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Pumpkin Canned, HyVee	grams	420	27.972	1.714986	0.5214972	52.14972		1.365	0.13986
Prunes, Sunsweet Amazon	grams	40	1.6	0	0.1688	4.0	0	0.176	0.12
Steam Mix Veg	grams	100	32.4	1.8	37.5	19.2	2.57	0.5	0.6830000000000001
broccoli	grams	100	24.315	1.234	0.2222	24.6	0	0.159	0.97
banana	piece	2	47.2	5.9	0.78	23.2	7.08	0.36	2.36
valley popcorn, white	grams	28	0.24388		0.00224	0.11844	0.019432	0.2996	0.02142
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
grapes	grams	28	0.7447999999999999	0.03724	0.004451999999999999	0.03724	0.18648	0.007464799999999999	0.006888
Breyers IC carb smart, choc	grams	50	2.5		0.2905	13.0	10.5	0.345	0.8999999999999999
CGR CR, Nabisco	cracker	2	200				0.008	1.4	0
Cookie, ZS,CC, VRT	cookie	1	3.83
Fiber bar, Brownie	bar	1
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Decaf Coffee	cups	1	0	7.16	0.00238	1.13	5	0.0239	0.477
Decaf Green Tea	bag	1	0		0	0	0.5	0.0005	0
ALM Milk, Unsweet, Alm Bz	cups	3	7.470000000000001	0	0.216	0	0.6900000000000001	0.51	1.44
dark choc chips 53%	grams	28	0.14	1.876	0.11704	1.876	14.0	0.001876	1.876
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Multivitamin	serving	0.5	332.5	300.0	5.0	0.03	75.0	2.5	55.0
Melatonin	serving	1	0	0	0	0	0	0	0
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
PB	grams	50	17.5		0.5	33.0	0	1.5	20.0
Egg W	grams	50	0.2				5.0	0.15
kidney beans	grams	100	130.0		0	31.0		1.0	1.0
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
cashews	grams	28	18.76			16.52		1.4	3.08
Whl Wht Brd, 12 gr	slice	4	240.8
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Total			1164.8756799	321.9056	1205.694298	308.3805945999999	120.4884988	13.4789404	95.93376259999999
% Min			242.6824333125	894.1822222222223	20094.90496666666	4283.063813888888	80.32566586666665	102.1131848484849	145.3541857575757
% RDA			242.6824333125	894.1822222222223	20094.90496666666	4283.063813888888	66.93805488888887	102.1131848484849	3331.033423611111
% Max			97.07297332499999	0.2682546666666667	1.004745248333333	0.0002569838288333333	9.127916575757574	28.08112583333333	19.98620054166667
Note							Low
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg