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)
Nature Made, Super B-Complex	1 serving (100 g)	1	30	NA	NA	NA	665	665	400
brocoli stir fry	100 grams	1.6	NA	NA	NA	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	600	0.06	NA	NA	665	665	400
Cheerios	100 grams	0.34	NA	8.908000000000001	0.0	0.6120000000000001	242.76	408.34	236.3
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.38	NA	20.862	0.0	NA	17.48	17.48	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)
Tap Water	1 serving 8 fl oz	2	NA	0	0	NA	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	0.56	NA	NA	NA	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	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	15.68	NA	6.272	0.0	NA	78.40000000000001	78.40000000000001	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)
Cheddar Cheese	100 grams	0.28	NA	4.62	0.0	0.0	7.56	7.56	0.0
Canned Pumpkin	100 grams	2.1	NA	20.58	0.0	NA	25.2	25.2	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	2.36	NA	23.128	0.0	0.0	47.2	47.2	0.0
Ahold - Blue Berries	100 grams	1.46	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)
Almond milk unsweetened vanilla	1 Cup	1	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1	NA	5.6	0	NA	4	4	0
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	NA	NA	0	NA	12.8	12.8	0
Totals			630.0	102.397	0.0	0.6120000000000001	1778.38	1943.96	1036.3
% Min			2100.0	1706.616666666667			444.595
% RDA			1750.0	18.61763636363636	0.0		444.595	485.9900000000001	259.075
% Max			0.525	0.0008533083333333333			148.1983333333333
NOTE							HIGH

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