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

by brian.tugadeLast updated May 16, 2014
Macro NutrientsAmountMax
Calories (kcal)2875
Carbohydrates (g)316
Protein (g)244
Total Fat (g)70
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:

  • brian.tugade
VitaminsAmountMax
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
MineralsAmountMax
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
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