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
Walgreens -Adult multivitamin	2 grams	1	600	0.06	NA	NA	665	665	400
Cheerios, Cinnamon Protein	100 grams	1	NA	NA	NA	NA	NA	NA	NA
Almond milk unsweetened vanilla	1 Cup	2	NA	NA	NA	NA	NA	NA	NA
Schar, Gluten-Free, Wheat-Free, Classic White Bread	100 grams	1.2	NA	NA	NA	NA	5.28	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)
Potatoes, mashed, dehydrated, flakes without milk, dry form	100 grams	0.76	NA	41.724	0.0	NA	34.96	34.96	0.0
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
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	6.72	NA	2.688	0.0	NA	33.6	33.6	0.0
Cooked Broccoli (Boiled, Drained)	100 grams	1	NA	40.1	0	0	108	108	0
Canned Pumpkin	100 grams	2.1	NA	20.58	0.0	NA	25.2	25.2	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)
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	1	NA	65.7	0	0	35	35	0
Totals			630.0	186.856	0.0	0.0	1597.64	1592.36	800.0
% Min			2100.0	3114.266666666666			399.41
% RDA			1750.0	33.97381818181818	0.0		399.41	398.09	200.0
% Max			0.525	0.001557133333333333			133.1366666666667
NOTE							HIGH

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