| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2000 | 3000 |
| Carbohydrates (g) | 275 | 450 |
| Protein (g) | 50 | 115 |
| Total Fat (g) | 55 | 100 |
| Saturated Fat (g) | 0 | 20 |
| Monounsaturated Fat (g) | 22 | 33 |
| Polyunsaturated Fat (g) | 11 | 16 |
| Omega-3 Fatty Acids (g) | 1.36 | 3 |
| Omega-6 Fatty Acids (g) | 8.89 | 10 |
| Total Fiber (g) | 25 | 35 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 150 | 300 |
Nutrient amounts reviewed by:
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 2400 | 3000 |
| Vitamin B6 (mg) | 1.2 | 1.6 |
| Vitamin B12 (ug) | 2 | |
| Vitamin C (mg) | 75 | 2000 |
| Vitamin D (IU) | 300 | 400 |
| Vitamin E (IU) | 10 | 15 |
| Vitamin K (ug) | 75 | |
| Thiamin (mg) | 1.1 | |
| Riboflavin (mg) | 1.4 | |
| Niacin (mg) | 13 | 20 |
| Folate (ug) | 300 | |
| Pantothenic Acid (mg) | 6 | |
| Biotin (ug) | 50 | |
| Choline (mg) | 550 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.8 | 0.9 |
| Chloride (g) | 0 | 0.8 |
| Chromium (ug) | 40 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | |
| Iron (mg) | 9 | 15 |
| Magnesium (mg) | 280 | 600 |
| Manganese (mg) | 2 | 11 |
| Molybdenum (ug) | 50 | |
| Phosphorus (g) | 0.6 | 4 |
| Potassium (g) | 3.1 | 3.5 |
| Selenium (ug) | 40 | 400 |
| Sodium (g) | 1 | 2 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 7 | 40 |
Ideal for: age 19-30; 70 (±)10kg;
Based on TAI http://www.toitumine.ee/toiduvaliku-pohimotted/
