| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1837 | |
| Carbohydrates (g) | 184 | |
| Protein (g) | 138 | |
| Total Fat (g) | 61 | |
| Saturated Fat (g) | 0 | 14 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 2 | 3 |
| Omega-6 Fatty Acids (g) | 8 | 12 |
| Total Fiber (g) | 25 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 | 300 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 2331 | 9990 |
| Vitamin B6 (mg) | 1.3 | 50 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 75 | 2000 |
| Vitamin D (IU) | 600 | 3200 |
| Vitamin E (IU) | 22.5 | 1500 |
| Vitamin K (ug) | 90 | |
| Thiamin (mg) | 1.1 | |
| Riboflavin (mg) | 1.1 | |
| Niacin (mg) | 14 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 455 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 25 | |
| Copper (mg) | 1.2 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 18 | 45 |
| Magnesium (mg) | 310 | 350 |
| Manganese (mg) | 5 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 1 | 4 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 60 | 400 |
| Sodium (g) | 1.5 | 6 |
| Sulfur (g) | 0.975 | |
| Zinc (mg) | 8 | 40 |
Two main sources were used for this profile:
Where these two publications differed I used the larger minimums and smaller maximums.
Saturated fats have been limited to 7% of daily energy intake based upon advice from the Heart Foundation. (http://www.heartfoundation.org.au/healthy-eating/fats/Pages/saturated-fats.aspx)
The omega 6 to omega 3 ratio is 4:1 (http://www.ncbi.nlm.nih.gov/pubmed/12442909) with 4% of total energy coming from omega 6 and 1% from omega 3 (https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf page 81). The upper limits were set to limit excessive blood thinning while maintaining the correct ratio.
The upper limit for sodium was based upon this article http://www.nejm.org/doi/full/10.1056/NEJMoa1311889?query=featured_home&&
Sulfur amino acids (page 158, http://whqlibdoc.who.int/trs/who_trs_935_eng.pdf) have been calculated using 15mg/kg/day and based upon a 65kg female.
Page 114 of the Australian Nutrient Reference Values indicated that Choline should be calculated 7mg/kg/day. The amount for this profile was based upon a 65kg female.
Hopefully this profile can assist any other females 18-30 who are not lactating or pregnant. Before using this profile yourself remember to alter the macros, sulfur, and choline to adequately match your weight and activity levels. Enjoy!
