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

by TiRune@gmail.comLast updated June 24, 2014
Macro NutrientsAmountMax
Calories (kcal)2643
Carbohydrates (g)270540
Protein (g)165
Total Fat (g)73
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)68.88
Total Fiber (g)35
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
VitaminsAmountMax
Vitamin A (IU)333310000
Vitamin B6 (mg)1.325
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)2001600
Vitamin E (IU)20300
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1645
Folate (ug)3002000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
MineralsAmountMax
Calcium (g)0.912.5
Chloride (g)2.33.6
Chromium (ug)35250
Copper (mg)0.910
Iodine (ug)150600
Iron (mg)11
Magnesium (mg)4551200
Manganese (mg)2.311
Molybdenum (ug)45600
Phosphorus (g)0.74
Potassium (g)3.110
Selenium (ug)55300
Sodium (g)1.22.3
Sulfur (g)0
Zinc (mg)1125
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