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

by sirchutneyLast updated May 17, 2014
Macro NutrientsAmountMax
Calories (kcal)2861
Carbohydrates (g)179
Protein (g)286
Total Fat (g)111
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
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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