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
Sndwh Wheat Bread	two slices	2	200	0.04	0.74	21.6	0	1.38	0.0334
Straw Jam Sug free Smuk	grams	30	3.3	0.006	6.0	3.0	0	18.0	0.6
Grape Jelly Sug Free Smuk	grams	0	0.0	0.0	0.0	0.0	0	0.0	0.0
Brummel & Brown	grams	20
Quick Oats	half cup	1	14	0.025	0.37	10.8	0	0.73	5.85
Egg W Tur Sau Ch Crois	sandwich	1	5.84	0.64	23.76	14.81	14.3	1.45	20.7
Salmon, chk of sea, wild	can	1	29	5	1.92	90.5	28.3	0.82	46.8
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
Spaghetti & MB	can	0	0.0	0.0	0.0	0.0	0	0.0	0
Raviolli	can	0	0.0	0.0	0.0	0.0	0.0	0.0	0.0
French Fry OA	grams	225	67.5	0.45	1305.0	83.25		1.125	2.025
Kchup 50% sug/sod	tbsp	4	6.12	4		8.48		0.1156	0.476
Pumpkin Canned, HyVee	half cup	0	0	0.0	0.0	0.0	0.0	0.0	0.0
Prunes, Sunsweet Amazon	grams	40	1.6	0	0.1688	4.0	0	0.176	0.12
Steam Mix Veg	grams	85	27.54	1.53	31.875	16.32	2.1845	0.425	0.58055
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg
brocolli	oz	3	20.79	1.05	0.189	6.18	0	0.1353	0.8250000000000001
banana	piece	2	47.2	5.9	0.78	23.2	7.08	0.36	2.36
valley popcorn, yellow	oz	0	0.0	0.0	0.0	0.0	0.0	0.0	0.0
valley popcorn, white	oz	1	0.247		0.00227	0.12	0.0197	0.0306	0.0217
grapes	oz	2	1.51	0.07539999999999999	0.00906	0.07539999999999999	0.378	0.0151	0.014
Breyers IC carb smart, choc	grams	50	2.5		0.2905	13.0	10.5	0.345	0.8999999999999999
Breyers IC carb smart, van	grams	0	0.0	0.0	0.0	0.0	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
CGR CR, Nabisco	cracker	2	200				0.008	1.4	0
Cookie, ZS,CC, VRT	cookie	1	3.83
Fiber bar, Brownie	bar	1
Fiber bar. Cinnamon	bar	0	0.0	0.0	0.0	0.0	0.0	0.0	0.0
Apple Juice	cups	0	0	0.0	0.0	0.0	0	0.0	0.0
Decaf Coffee	cups	1	0	7.16	0.00238	1.13	5	0.0239	0.477
Apple Sauce, Unsweet	grams	0	0.0	0.0	0.0	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
Decaf Green Tea	bag	1	0		0	0	0.5	0.0005	0
Olives	grams	0	0	0.0	0.0	0.0	0.0	0.0	0.0
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
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
Total			971.0829999000001	327.7427999	1373.23925	298.3665999999999	157.9329	29.539476	140.09425
% Min			202.3089583125	910.396666388889	22887.32083333334	4143.980555555554	105.2886	223.7839090909091	212.2640151515151
% RDA			202.3089583125	910.396666388889	22887.32083333334	4143.980555555554	87.74050000000001	223.7839090909091	4864.383680555556
% Max			80.92358332500001	0.2731189999166667	1.144366041666667	0.0002486388333333332	11.96461363636364	61.54057499999999	29.18630208333333
Note
Food	Unit	Units per day	Folate (B9)	Biotin (B7)	Pantothetic Acid (B5)	Choline	Iodine	Zinc	Selenium
			mcg	mcg	mg	mg	mcg	mg	mcg