Finnish nutrition recommendations (2000 kcal, min carbs, adult male)

by JuhaTTLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)225
Protein (g)100
Total Fat (g)78
Saturated Fat (g)022.2
Monounsaturated Fat (g)22.244.4
Polyunsaturated Fat (g)11.122.2
Omega-3 Fatty Acids (g)2.22
Omega-6 Fatty Acids (g)4.44
Total Fiber (g)2535
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)300010000
Vitamin B6 (mg)1.625
Vitamin B12 (ug)2
Vitamin C (mg)751000
Vitamin D (IU)4004000
Vitamin E (IU)15450
Vitamin K (ug)0
Thiamin (mg)1.3
Riboflavin (mg)1.5
Niacin (mg)18900
Folate (ug)3001000
Pantothenic Acid (mg)0
Biotin (ug)0
Choline (mg)0
Calcium (g)0.82.5
Chloride (g)0
Chromium (ug)0
Copper (mg)0.95
Iodine (ug)150600
Iron (mg)925
Magnesium (mg)350
Manganese (mg)0
Molybdenum (ug)0
Phosphorus (g)0.65
Potassium (g)3.5
Selenium (ug)60300
Sodium (g)0.62
Sulfur (g)0
Zinc (mg)925
Compare to:

Taken from Finnish nutrition recommendations, 2014 version, with minimum recommended carbs and maximum recommended protein. Try to match macronutrients (carbs, protein, fat) to exact values and to get other values between minimum and maximum.

The Finnish guidance on Omega-3 and Omega-6 fatty acids is simply for there to be at least 1% of total energy in Omega-3 and at least 3% of total energy in the two combined. This means at least 6.66 grams in total. In this profile, I've spread the minimum requirement in a 1:2 ratio.

Note that the Finnish recommendations completely ignore several vitamins and minerals. You may benefit from cross-checking your recipe with one of the more comprehensive nutrient profiles.