UK RDA (high protein) (updated and accurate)

by ollie_francisLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2500
Carbohydrates (g)300
Protein (g)95
Total Fat (g)95
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)24
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
VitaminsAmountMax
Vitamin A (IU)400010000
Vitamin B6 (mg)1.4100
Vitamin B12 (ug)2.5
Vitamin C (mg)802000
Vitamin D (IU)2004000
Vitamin E (IU)17.881500
Vitamin K (ug)75
Thiamin (mg)1.1
Riboflavin (mg)1.4
Niacin (mg)1635
Folate (ug)2001000
Pantothenic Acid (mg)6
Biotin (ug)50
Choline (mg)5503500
MineralsAmountMax
Calcium (g)0.82.5
Chloride (g)2.33.6
Chromium (ug)35600
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)1445
Magnesium (mg)300
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3.56
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)2
Zinc (mg)1140
Compare to:
Notes:

Based on UK RDA for active adult male, but with 40g extra protein a day to help with building muscle mass during workouts.

Sources: http://www.foodcounts.com/recommended-daily-allowances/ http://www.npt.gov.uk/default.aspx?page=3360