| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2000 | 2000 |
| Carbohydrates (g) | 260 | 260 |
| Protein (g) | 100 | 100 |
| Total Fat (g) | 62 | 62 |
| Saturated Fat (g) | 15 | 22 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1 | 2 |
| Omega-6 Fatty Acids (g) | 11 | 22 |
| Total Fiber (g) | 38 | 38 |
| Soluble Fiber (g) | 19 | 19 |
| Insoluble Fiber (g) | 19 | 19 |
| Cholesterol (mg) | 150 | 150 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 5000 | 5000 |
| Vitamin B6 (mg) | 1.3 | 25 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 220 | 220 |
| Vitamin D (IU) | 600 | 600 |
| Vitamin E (IU) | 28.4 | 28.4 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | |
| Folate (ug) | 600 | 600 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1.25 | 1.25 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 35 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 500 | 500 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | 4.7 |
| Selenium (ug) | 100 | 200 |
| Sodium (g) | 1.5 | 1.5 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 11 | 40 |
US/CA/AU mixed with Dash diet, all values aimed at disease reduction and based on 2000 calories for males
Any values that are still ranges mean i have not found an optimal value yet
Sources: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/index-eng.php
https://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n35.pdf
