U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)

by alanpearceLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)250
Protein (g)85
Total Fat (g)65
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.8922.22
Omega-3 Fatty Acids (g)1.678.88
Omega-6 Fatty Acids (g)3.868.88
Total Fiber (g)28
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0

Nutrient amounts reviewed by:

  • RiceFive
  • CheshireFool
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)2502000
Vitamin D (IU)15004000
Vitamin E (IU)20400
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)0.912.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)915.3
Magnesium (mg)455910
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)2.4
Selenium (ug)55400
Sodium (g)1.22.3
Sulfur (g)2
Zinc (mg)913.5
Compare to:


  • Regular drinkers should aim for 600µg of folate.
  • The UL of folate applies only to supplements and fortified foods.
  • Dietary fiber intake is based on the IOM recommendation of 14g / 1,000kcal total energy.


  1. Harvard Nutrition Source
  2. Optimal Micronutrient Ratios