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)
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	2	NA	0	0	NA	0	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	Biotin (B7) (mcg)	Choline (mg)	Cryptoxanthin, beta (mcg)	Dihydrophylloquinone (mcg)	Folate (B9) (mcg)	Folate DFE (mcg)	Folic acid (mcg)
Hy-Vee - English Walnuts	100 grams	0.4	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	17.92	NA	7.168000000000001	0.0	NA	89.60000000000001	89.60000000000001	0.0
Cheddar Cheese	100 grams	0.28	NA	4.62	0.0	0.0	7.56	7.56	0.0
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	20.05	0.0	0.0	54.0	54.0	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)
Canned Pumpkin	100 grams	4.2	NA	41.16	0.0	NA	50.40000000000001	50.40000000000001	0.0
Raw Egg Whites	100 grams	1.57	NA	1.727	0.0	0.0	6.28	6.28	0.0
Raisins	100 grams	0.4	NA	4.44	0.0	NA	2.0	2.0	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
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)
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
Totals			86.0	144.071	0.0	0.0	934.62	269.62	34.8
% Min			286.6666666666667	2401.183333333333			233.655
% RDA			238.8888888888889	26.19472727272727	0.0		233.655	67.405	8.699999999999999
% Max			0.07166666666666667	0.001200591666666667			77.88500000000001
NOTE

1. nutrition_TARGET01_1.html
2. nutrition_TARGET01_2.html
3. nutrition_TARGET01_3.html
4. nutrition_TARGET01_4.html
5. nutrition_TARGET01_5.html
6. nutrition_TARGET01_6.html
7. nutrition_TARGET01_7.html
8. nutrition_TARGET01_8.html
9. nutrition_TARGET01_9.html
10. nutrition_TARGET01_10.html
11. nutrition_TARGET01_11.html
12. nutrition_TARGET01_12.html
13. nutrition_TARGET01_13.html
14. nutrition_TARGET01_14.html
15. nutrition_TARGET01_15.html
16. nutrition_TARGET01_16.html
17. nutrition_TARGET01_17.html
18. nutrition_TARGET01_18.html
19. nutrition_TARGET01_19.html
20. nutrition_TARGET01_20.html
21. nutrition_TARGET01_21.html