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	Food Folate (mcg)	Lutein + Zeaxanthin (mcg)	Lycopene (mcg)	Niacin (B3) (mg)	Pantothenic acid (B5) (mg)	Retinol (mcg)	Riboflavin (B2) (mg)
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	3.8	NA	0
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	17.48	14.06	0.0	2.394	0.798	0.0	0.0418
Tap Water	1 serving 8 fl oz	2	0	0	0	0	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	Food Folate (mcg)	Lutein + Zeaxanthin (mcg)	Lycopene (mcg)	Niacin (B3) (mg)	Pantothenic acid (B5) (mg)	Retinol (mcg)	Riboflavin (B2) (mg)
Hy-Vee - English Walnuts	100 grams	0.4	NA	NA	NA	NA	NA	NA	NA
Coffee	1 cup (8 fl oz)	1	4.7	0	0	0.45	0.6	0	0.18
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	17.92	89.60000000000001	0.0	0.0	0.0	NA	0.0	0.1792
Cheddar Cheese	100 grams	0.28	7.56	0.0	0.0	0.0168	0.1148	92.40000000000001	0.1204
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	54.0	540.0	0.0	0.275	0.31	0.0	0.06
Food Name	Serving Size	Servings Per Day	Food Folate (mcg)	Lutein + Zeaxanthin (mcg)	Lycopene (mcg)	Niacin (B3) (mg)	Pantothenic acid (B5) (mg)	Retinol (mcg)	Riboflavin (B2) (mg)
Canned Pumpkin	100 grams	4.2	50.40000000000001	0.0	0.0	1.554	1.68	0.0	0.21
Raw Egg Whites	100 grams	1.57	6.28	0.0	0.0	0.1727	0.2983	0.0	0.6908000000000001
Raisins	100 grams	0.4	2.0	0.0	0.0	0.3080000000000001	NA	0.0	0.052
Bananas	100 grams	1.18	23.6	25.96	0.0	0.7906	0.3894	0.0	0.08260000000000001
Peanut Butter (Smooth)	100 grams	0.4	14.0	0.0	0.0	5.28	0.4	0.0	0.044
Hy-Vee - Wheat Sandwich Bread	2 SLICES	2	NA	NA	NA	4.6	NA	NA	0.32
Food Name	Serving Size	Servings Per Day	Food Folate (mcg)	Lutein + Zeaxanthin (mcg)	Lycopene (mcg)	Niacin (B3) (mg)	Pantothenic acid (B5) (mg)	Retinol (mcg)	Riboflavin (B2) (mg)
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			269.62	580.02	0.0	15.8411	8.390499999999999	92.40000000000001	1.9808
% Min						99.00687499999999			152.3692307692308
% RDA			67.405			99.00687499999999	167.81		152.3692307692308
% Max						37.71690476190476			0.1650666666666667
NOTE						LOW

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