| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2834 | |
| Carbohydrates (g) | 283 | |
| Protein (g) | 213 | |
| Total Fat (g) | 94 | |
| Saturated Fat (g) | 7.52 | |
| Monounsaturated Fat (g) | 45.76 | |
| Polyunsaturated Fat (g) | 34.72 | |
| Omega-3 Fatty Acids (g) | 3 | 5 |
| Omega-6 Fatty Acids (g) | 3 | 18 |
| Total Fiber (g) | 40 | |
| Soluble Fiber (g) | 30 | 40 |
| Insoluble Fiber (g) | 10 | 40 |
| Cholesterol (mg) | 200 | 300 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 5000 | 10000 |
| Vitamin B6 (mg) | 2 | 100 |
| Vitamin B12 (ug) | 6 | |
| Vitamin C (mg) | 750 | 2000 |
| Vitamin D (IU) | 2500 | 4000 |
| Vitamin E (IU) | 75 | 1500 |
| Vitamin K (ug) | 500 | |
| Thiamin (mg) | 2.796 | |
| Riboflavin (mg) | 1.69 | |
| Niacin (mg) | 35 | 100 |
| Folate (ug) | 550 | 1000 |
| Pantothenic Acid (mg) | 10 | |
| Biotin (ug) | 75 | |
| Choline (mg) | 750 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1.35 | 2.5 |
| Chloride (g) | 3.4 | |
| Chromium (ug) | 70 | 200 |
| Copper (mg) | 1.5 | 10 |
| Iodine (ug) | 290 | 1100 |
| Iron (mg) | 18 | 45 |
| Magnesium (mg) | 400 | |
| Manganese (mg) | 3.45 | 11 |
| Molybdenum (ug) | 150 | 2000 |
| Phosphorus (g) | 1.05 | 4 |
| Potassium (g) | 5 | 6 |
| Selenium (ug) | 82.5 | 400 |
| Sodium (g) | 6 | 12 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 16.5 | 40 |
This nutrient profile reflects the needs of a triathlete. It uses many experimental values from Examine.com, consumerlab.com, and nih.gov. It also includes nootropics. It is calculated for a 6'3" male weighing 190lbs and exercising daily.
