Health Canada DRI Tables 19-30

by nuvaresLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)25003500
Carbohydrates (g)130
Protein (g)80
Total Fat (g)50
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)6.8
Omega-6 Fatty Acids (g)17
Total Fiber (g)3850
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)200250

Nutrient amounts reviewed by:

  • Jack Splay
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)60040000
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1643
Folate (ug)4001000
Pantothenic Acid (mg)520
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.315
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)0.82
Zinc (mg)1140
Compare to:

Based off of the Latest Health Canada Dietary Reference Intakes published at

Male age 19-30 Height: 203 cm (6'7") Desired Weight: 100 Kg (220 lbs)