U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)

by datscillyLast updated May 8, 2017
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)250
Protein (g)56
Total Fat (g)45
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.8922.22
Omega-3 Fatty Acids (g)2.22
Omega-6 Fatty Acids (g)0.67
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)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
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)12.5
Chloride (g)0
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)2.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)0
Zinc (mg)1140
Compare to:
Notes:
  1. Dietary fiber intake is based on the IOM recommendation of 14g / 1,000kcal total energy.

  2. The data used to establish the IOM's AI for potassium are actually rather weak. After reviewing the limited set of studies they considered, I see no compelling evidence favoring potassium intake in excess of 2.7g per day -- particularly in a dietary setting where sodium intake is tightly controlled (as with soylent).

  3. The target ratio of ω-6 to ω-3 PUFA is between 2.3:1 and 1:1 (the standard American diet tends to be much higher). In addition, the ω-6 DRI is significantly reduced based on adequate ω-3 intake. For reference, studies have shown that ω-6 deficiencies are eliminated by 1-2% of calories as LA if the diet has no ω-3 (http://pmid.us/20102846), and by just 0.3% of calories as LA if the diet has over 1% ω-3 (http://pmid.us/14559071). Thus, a little ω-3 in the diet reduces the requirement for ω-6. The upper boundary is based on 10% of total energy from PUFA in all forms, which serves to limit the potential for oxidative stress from excessive PUFA intake (which remains a concern even when taken in carefully protected forms near the ideal ratio of ω-6 to ω-3).