Nordic Nutrition Recommendations 2012 - male, age 18-30

by martinscLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)21033155
Carbohydrates (g)230.81307.75
Protein (g)51.29102.58
Total Fat (g)59.7495.59
Saturated Fat (g)023.89
Monounsaturated Fat (g)23.947.8
Polyunsaturated Fat (g)11.9523.9
Omega-3 Fatty Acids (g)2.39
Omega-6 Fatty Acids (g)0
Total Fiber (g)26.4
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
VitaminsAmountMax
Vitamin A (IU)300010000
Vitamin B6 (mg)1.525
Vitamin B12 (ug)2
Vitamin C (mg)75
Vitamin D (IU)4004000
Vitamin E (IU)14.9333
Vitamin K (ug)0
Thiamin (mg)1.4
Riboflavin (mg)1.7
Niacin (mg)1835
Folate (ug)300
Pantothenic Acid (mg)0
Biotin (ug)0
Choline (mg)550
MineralsAmountMax
Calcium (g)0.88
Chloride (g)0
Chromium (ug)0
Copper (mg)0.95
Iodine (ug)150600
Iron (mg)960
Magnesium (mg)350
Manganese (mg)0
Molybdenum (ug)0
Phosphorus (g)0.63
Potassium (g)3.5
Selenium (ug)60300
Sodium (g)2.46
Sulfur (g)0
Zinc (mg)8150
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Based on Nordic Nutrition Recommendations 2012 http://www.norden.org/en/publications/publikationer/2014-002