| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1700 | 1900 |
| Carbohydrates (g) | 200 | 275 |
| Protein (g) | 60 | 100 |
| Total Fat (g) | 40 | 60 |
| Saturated Fat (g) | 10 | 12 |
| Monounsaturated Fat (g) | 15 | 30 |
| Polyunsaturated Fat (g) | 20 | 40 |
| Omega-3 Fatty Acids (g) | 2 | 6 |
| Omega-6 Fatty Acids (g) | 4 | 12 |
| Total Fiber (g) | 25 | 35 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 50 | 200 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 900 | 2000 |
| Vitamin B6 (mg) | 1.6 | 3 |
| Vitamin B12 (ug) | 2.5 | 4 |
| Vitamin C (mg) | 75 | 800 |
| Vitamin D (IU) | 350 | 600 |
| Vitamin E (IU) | 12 | 100 |
| Vitamin K (ug) | 65 | 100 |
| Thiamin (mg) | 1.5 | 3 |
| Riboflavin (mg) | 1.7 | 3 |
| Niacin (mg) | 20 | 30 |
| Folate (ug) | 300 | 500 |
| Pantothenic Acid (mg) | 5 | 10 |
| Biotin (ug) | 30 | 100 |
| Choline (mg) | 550 | 2000 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.8 | 2 |
| Chloride (g) | 6 | 7 |
| Chromium (ug) | 50 | 400 |
| Copper (mg) | 0.9 | 1 |
| Iodine (ug) | 150 | 600 |
| Iron (mg) | 9 | 15 |
| Magnesium (mg) | 350 | 400 |
| Manganese (mg) | 2.3 | 4 |
| Molybdenum (ug) | 150 | 175 |
| Phosphorus (g) | 0.6 | 1 |
| Potassium (g) | 3.5 | 5 |
| Selenium (ug) | 50 | 80 |
| Sodium (g) | 0.5 | 2 |
| Sulfur (g) | 0.8 | 1 |
| Zinc (mg) | 10 | 50 |
Mix between US and Swedish Governments RDI for males aged 18-30, some modifications by me.
Made specifically for me; average height/weight mid-twenties male, little exercise.
First edition.
