U.S. DRI *2000 +/-100 Calories *Removed nutrients that are untested for *Removed Vitamin D

by tojomoLast updated March 11, 2017
Macro NutrientsAmountMax
Calories (kcal)19002100
Carbohydrates (g)130
Protein (g)56
Total Fat (g)0
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)17
Total Fiber (g)38
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)04000
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)0
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)03.6
Chromium (ug)0
Copper (mg)0.910
Iodine (ug)01100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)02000
Phosphorus (g)0.74
Potassium (g)3.5
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)0
Zinc (mg)1140
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Tojomo' Notes:

  • Based on the U.S. government's DRI standards for all micro nutrients and minerals.

  • I removed the Vitamin D requirements so that natural ingredients could reach 100% RDI. Vitamin D is required but not necessarily by intake. Please get enough sun that your body can produce it or supplement.

  • I also removed the chloride, chromium, biotin and iodine and molybdenum requirements because the USDA figures for foods don't track these and therefore will create a false negative for completeness.

  • I am using the IOM recommended dietary allowances/adequate Intakes for macro nutrients.

  • I set the calorie spec as a median of a range +/- 100 cal so that it was an achievable goal without allowing calories to get out of hand.