Disease prevention profile based on official values, 2000 calories male

by tetsuo55Last updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)20002000
Carbohydrates (g)260260
Protein (g)100100
Total Fat (g)6262
Saturated Fat (g)1522
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)12
Omega-6 Fatty Acids (g)1122
Total Fiber (g)3838
Soluble Fiber (g)1919
Insoluble Fiber (g)1919
Cholesterol (mg)150150
Vitamin A (IU)50005000
Vitamin B6 (mg)1.325
Vitamin B12 (ug)2.4
Vitamin C (mg)220220
Vitamin D (IU)600600
Vitamin E (IU)28.428.4
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)16
Folate (ug)600600
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)1.251.25
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)500500
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.74.7
Selenium (ug)100200
Sodium (g)1.51.5
Sulfur (g)0
Zinc (mg)1140
Compare to:

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