Complete Foods

Comparing RF Profile v2p - 2400 (A) to Tetrogen Results's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios) (B)

Macro NutrientsAB
Calories (kcal)23001639
Carbohydrates (g)50123
Protein (g)6061
Total Fat (g)53100
Saturated Fat (g)0150
Monounsaturated Fat (g)0122
Polyunsaturated Fat (g)02.89
Omega-3 Fatty Acids (g)1.61.67
Omega-6 Fatty Acids (g)173.86
Total Fiber (g)3828
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsAB
Vitamin A (IU)30003000
Vitamin B6 (mg)1.31.3
Vitamin B12 (ug)2.42.4
Vitamin C (mg)90250
Vitamin D (IU)6001500
Vitamin E (IU)2320
Vitamin K (ug)120120
Thiamin (mg)1.21.2
Riboflavin (mg)1.31.3
Niacin (mg)1616
Folate (ug)400400
Pantothenic Acid (mg)55
Biotin (ug)3030
Choline (mg)550550
MineralsAB
Calcium (g)10.91
Chloride (g)2.32.3
Chromium (ug)3535
Copper (mg)0.90.9
Iodine (ug)150150
Iron (mg)89
Magnesium (mg)420455
Manganese (mg)2.32.3
Molybdenum (ug)4545
Phosphorus (g)0.70.7
Potassium (g)4.72.4
Selenium (ug)5555
Sodium (g)1.51.2
Sulfur (g)22
Zinc (mg)119
Compare to:
Notes:

Draws from USDA values and Institute of Medicine documents. Minimum carbs are below IoM and USDA guidelines (for endurance performance/fat-burning/borderline ketosis), max is arbitrary to yield a lower carb build. Min fat is USDA recommended minimum of 20% of 2400 kcal, max non-saturated fat levels are unlimited because of the low carb target. Minimum protein is 10% of caloric intake, max is 20% of caloric intake. For micronutrients, it takes whichever minimum is higher and whichever maximum is lower between USDA and IoM.

Main sources:

http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf (Page 76)

http://iom.edu/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx

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