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)
Nature Made, Super B-Complex	1 serving (100 g)	1	NA	NA	NA	NA	NA	NA	NA
brocoli stir fry	100 grams	1.6	NA	NA	428.8	NA	NA	NA	NA
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
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Tap Water	1 serving 8 fl oz	2	NA	0	0	0	0.04	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	NA	NA	280.0	NA	NA	NA	NA
The Fresh Market - Roasted Pecan Halves, Lightly Salted	100 grams	0.28	NA	NA	NA	NA	NA	NA	NA
Hy-Vee - English Walnuts	100 grams	0.28	NA	NA	123.2	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	15.68	NA	15.68	580.16	0.0	0.3136	0.0	0.0
Food Name	Serving Size	Servings Per Day	Molybdenum (mcg)	Phosphorus (mg)	Potassium (mg)	Selenium (mcg)	Zinc (mg)	Alpha Carotene (mcg)	Beta Carotene (mcg)
Cheddar Cheese	100 grams	0.28	NA	127.4	21.28	7.98	1.008	0.0	23.8
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	0.2	NA	19.6	148.8	0.12	0.07199999999999999	0.0	0.0
Bananas	100 grams	1.18	NA	25.96	422.44	1.18	0.177	29.5	30.68
Ahold - Blue Berries	100 grams	1.46	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)
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	190	NA	NA	NA	NA
Grapes	100 grams	1	NA	10	191	0.1	0.04	1	59
Champion - Pitted Prunes	100 grams	0.2	NA	NA	147.0	NA	NA	NA	NA
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	183.2	143.2	11.6	1.3	0	0
Totals			0.0	618.77	4380.33	169.152	9.027700000000001	20169.5	29263.76
% Min					128.8332352941177	307.5490909090909	82.07000000000001
% RDA				49.5016	93.19851063829788	307.5490909090909	82.07000000000001	93.37731481481481	270.9607407407407
% Max					81.11722222222222	35.24	18.80770833333333
NOTE							LOW

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