|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|
|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|
|Pantothenic Acid (mg)||5|
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!