Ducks's Australian Reference Values - Sex: Male Height: 1.8 Age: 31 - 50

by duckLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)20002500
Carbohydrates (g)297
Protein (g)5264
Total Fat (g)5070
Saturated Fat (g)1522
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)0.5
Omega-6 Fatty Acids (g)16
Total Fiber (g)4060
Soluble Fiber (g)2030
Insoluble Fiber (g)2030
Cholesterol (mg)0
Vitamin A (IU)20003000
Vitamin B6 (mg)6
Vitamin B12 (ug)0
Vitamin C (mg)3045
Vitamin D (IU)200600
Vitamin E (IU)15
Vitamin K (ug)70
Thiamin (mg)11.2
Riboflavin (mg)1.11.3
Niacin (mg)1216
Folate (ug)320400
Pantothenic Acid (mg)6
Biotin (ug)30
Choline (mg)550
Calcium (g)0.841
Chloride (g)0
Chromium (ug)35
Copper (mg)1.7
Iodine (ug)100150
Iron (mg)68
Magnesium (mg)350420
Manganese (mg)5.5
Molybdenum (ug)3445
Phosphorus (g)0.581
Potassium (g)3.8
Selenium (ug)6070
Sodium (g)0.460.92
Sulfur (g)0
Zinc (mg)1214
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Most values lifted directly from others, i guesstamadeup. Max is generally the RDI and the inital figure is the EAR/AI. So the amount included should make you shit yourself. Highly recommend visiting this site to calculate your caloric requirments.