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)
Nature Made, Super B-Complex	1 serving (100 g)	1	NA	NA	NA	25	5.5	NA	20
Millville - Honey Nut Crispy Oats	100 grams	1	NA	NA	NA	4.9	3.7	NA	NA
brocoli stir fry	100 grams	1.5	NA	NA	NA	NA	NA	NA	NA
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	10	NA	0
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.76	34.96	28.12	0.0	4.788	1.596	0.0	0.08360000000000001
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)
Tap Water	1 serving 8 fl oz	2	0	0	0	0	0	0	0
Nestle - Organic Chocolate Chip Morsels, Dark Chocolate	100 grams	1	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	16	80	0	0	0	NA	0	0.16
Canned Pumpkin	100 grams	2.1	25.2	0.0	0.0	0.777	0.8400000000000001	0.0	0.105
Raw Egg Whites	100 grams	2.355	9.42	0.0	0.0	0.25905	0.44745	0.0	1.0362
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)
Raisins	100 grams	0.4	2.0	0.0	0.0	0.3080000000000001	NA	0.0	0.052
Bananas	100 grams	2.3	46.0	50.59999999999999	0.0	1.541	0.759	0.0	0.161
Ahold - Blue Berries	100 grams	1.48	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	NA	NA	NA
Grapes	100 grams	1.5	6.0	108.0	0.0	0.45	0.03	0.0	0.09
Cereals, Quaker, Quick Oats, Dry	1/2 cup	1	12.8	72	0	0.33	0.28	0	0.05
Totals			221.08	258.72	0.0	38.80305000000001	23.75245	0.0	21.9178
% Min						242.5190625	475.0490000000001		1685.984615384615
% RDA			55.27			242.5190625	475.0490000000001		1685.984615384615
% Max						92.3882142857143	0.2375245		1.826483333333333
NOTE

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