ErikBjare Modified U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories

by ErikBjareLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)250
Protein (g)100
Total Fat (g)65
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.8922.22
Omega-3 Fatty Acids (g)515
Omega-6 Fatty Acids (g)515
Total Fiber (g)28
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)15004000
Vitamin E (IU)20400
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1650
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)0.912.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)940
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)934
Compare to:

Some modifications were necessary, 'nuff said.

Changed max levels are often Tolerable Upper Intake levels (ULs), NOT to be exceeded!

ULs can be found here: