Macro Nutrients | Amount | Max |
---|---|---|
Calories (kcal) | 1900 | 2100 |
Carbohydrates (g) | 200 | 240 |
Protein (g) | 75 | 110 |
Total Fat (g) | 92 | 140 |
Saturated Fat (g) | 0 | |
Monounsaturated Fat (g) | 0 | |
Polyunsaturated Fat (g) | 2.68 | 20.55 |
Omega-3 Fatty Acids (g) | 0.5 | 10 |
Omega-6 Fatty Acids (g) | 5 | 20 |
Total Fiber (g) | 30 | |
Soluble Fiber (g) | 0 | |
Insoluble Fiber (g) | 0 | |
Cholesterol (mg) | 0 |
Vitamins | Amount | Max |
---|---|---|
Vitamin A (IU) | 3000 | 15000 |
Vitamin B6 (mg) | 1.3 | 110 |
Vitamin B12 (ug) | 2.4 | |
Vitamin C (mg) | 90 | 2000 |
Vitamin D (IU) | 600 | 4000 |
Vitamin E (IU) | 22.5 | 1500 |
Vitamin K (ug) | 120 | |
Thiamin (mg) | 1.2 | |
Riboflavin (mg) | 1.3 | |
Niacin (mg) | 16 | 3000 |
Folate (ug) | 400 | 1100 |
Pantothenic Acid (mg) | 5 | |
Biotin (ug) | 30 | |
Choline (mg) | 550 | 3500 |
Minerals | Amount | Max |
---|---|---|
Calcium (g) | 1 | 2.5 |
Chloride (g) | 2.3 | 3.6 |
Chromium (ug) | 35 | |
Copper (mg) | 0.9 | 10 |
Iodine (ug) | 150 | 1100 |
Iron (mg) | 8 | 45 |
Magnesium (mg) | 420 | |
Manganese (mg) | 2.3 | 11 |
Molybdenum (ug) | 45 | 2000 |
Phosphorus (g) | 0.7 | 4 |
Potassium (g) | 2.4 | |
Selenium (ug) | 55 | 400 |
Sodium (g) | 1.5 | 2.3 |
Sulfur (g) | 1.235 | |
Zinc (mg) | 11 | 40 |
The ratio of carbs / protein / fat has been modified to reflect a lower carb, higher protein balance suitable for healthy weight loss in my individual case; you should likewise adjust to fit your own dietary needs.
The actual daily recommendation for fiber is 38g, not 28g.
The target ratio of ω-6 to ω-3 PUFA is in the vicinity of 1:1 (the standard American diet tends to be much higher). In addition, the ω-6 DRI is significantly reduced based on adequate ω-3 intake. For reference, studies have shown that ω-6 deficiencies are eliminated by 1-2% of calories as LA if the diet has no ω-3 (http://pmid.us/20102846), and by just 0.3% of calories as LA if the diet has over 1% ω-3 (http://pmid.us/14559071). Thus, a little ω-3 in the diet reduces the requirement for ω-6. The upper boundary for each is based on 4% of total energy (and 10% of total energy from PUFA in all forms), which serves to limit the potential for oxidative stress from excessive PUFA intake (which remains a concern even when taken in carefully protected forms near the ideal ratio of ω-6 to ω-3).
The figure for dietary sulfur is derived from the sulfur amino acid (SAA) requirement recommended by WHO: 13 mg/kg per 24 h in healthy adults.