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
Walgreens -Adult multivitamin	2 grams	1	NA	NA	NA	0	10	NA	0
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
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	0.28	NA	NA	NA	NA	NA	NA	NA
Tea, iced, brewed, black, decaffeinated, unsweetened	100 grams	6.72	33.6	0.0	0.0	0.0	NA	0.0	0.0672
Cooked Broccoli (Boiled, Drained)	100 grams	1	108	1080	0	0.55	0.62	0	0.12
Canned Pumpkin	100 grams	2.1	25.2	0.0	0.0	0.777	0.8400000000000001	0.0	0.105
Raisins	100 grams	0.4	2.0	0.0	0.0	0.3080000000000001	NA	0.0	0.052
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)
Bananas	100 grams	1.18	23.6	25.96	0.0	0.7906	0.3894	0.0	0.08260000000000001
Peanut Butter (Smooth)	100 grams	1.5	52.5	0.0	0.0	19.8	1.5	0.0	0.165
Totals			279.86	1134.08	0.0	52.0136	20.4454	0.0	20.6754
% Min						325.085	408.908		1590.415384615384
% RDA			69.965			325.085	408.908		1590.415384615384
% Max						123.8419047619048	0.204454		1.72295
NOTE						HIGH

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