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)
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	2	NA	0	0	0	0.04	0	0
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.4	NA	NA	NA	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)
Hy-Vee - English Walnuts	100 grams	0.4	NA	NA	176.0	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	17.92	NA	17.92	663.0400000000001	0.0	0.3584000000000001	0.0	0.0
Cheddar Cheese	100 grams	0.28	NA	127.4	21.28	7.98	1.008	0.0	23.8
Hy-Vee - Steam Quick, Mixed Vegetables	100 grams	0.5	NA	NA	NA	NA	NA	NA	NA
Cooked Broccoli (Boiled, Drained)	100 grams	0.5	NA	33.5	146.5	0.8	0.225	0.0	464.5
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Canned Pumpkin	100 grams	4.2	NA	147.0	865.2	1.68	0.7140000000000001	20139.0	29148.0
Raw Egg Whites	100 grams	1.57	NA	23.55	255.91	31.4	0.0471	0.0	0.0
Raisins	100 grams	0.4	NA	39.2	297.6	0.24	0.144	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
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
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
Totals			0.0	614.91	3903.31	174.532	9.109500000000001	20168.5	29669.26
% Min					114.8032352941176	317.3309090909091	82.81363636363636
% RDA				49.1928	83.04914893617021	317.3309090909091	82.81363636363636	93.37268518518519	274.7153703703704
% Max					72.28351851851852	36.36083333333333	18.978125
NOTE							LOW

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