Australian Government RDIs (Male 19-30)

by MSTRCHFLast updated March 28, 2018
Macro NutrientsAmountMax
Calories (kcal)0
Carbohydrates (g)0
Protein (g)64
Total Fat (g)0
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.3
Omega-6 Fatty Acids (g)13
Total Fiber (g)30
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0

Nutrient amounts reviewed by:

  • h.pham
  • RaindeerMars
Vitamin A (IU)300010000
Vitamin B6 (mg)1.350
Vitamin B12 (ug)2.4
Vitamin C (mg)451000
Vitamin D (IU)2003200
Vitamin E (IU)15450
Vitamin K (ug)70
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)16900
Folate (ug)4001000
Pantothenic Acid (mg)6
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)0
Chromium (ug)35
Copper (mg)1.710
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)400
Manganese (mg)5.5
Molybdenum (ug)452000
Phosphorus (g)14
Potassium (g)3.8
Selenium (ug)70400
Sodium (g)0.92.3
Sulfur (g)0
Zinc (mg)1440
Compare to:


Daily calorie requirement will vary with height, weight and physical activity level. See

A UL of 25% protein as energy is recommended.

Magnesium has a UL of 350 mg when taken as a supplement. No UL applies to naturally occuring magnesium in foods.

Last updated 25/09/2013.