FacteurIntrinseque's NNR and EFSA, male 20, 2700 calories

by FacteurIntrinsequeLast updated February 14, 2018
Macro NutrientsAmountMax
Calories (kcal)2700
Carbohydrates (g)0
Protein (g)100
Total Fat (g)96
Saturated Fat (g)030
Monounsaturated Fat (g)45
Polyunsaturated Fat (g)22.5
Omega-3 Fatty Acids (g)6
Omega-6 Fatty Acids (g)15
Total Fiber (g)25
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0

Nutrient amounts reviewed by:

  • FacteurIntrinseque
Vitamin A (IU)300010000
Vitamin B6 (mg)1.550
Vitamin B12 (ug)2.25
Vitamin C (mg)901000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120
Thiamin (mg)1.35
Riboflavin (mg)1.6
Niacin (mg)1835
Folate (ug)3001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)1.12.5
Chloride (g)2.3
Chromium (ug)35250
Copper (mg)1.15
Iodine (ug)150600
Iron (mg)945
Magnesium (mg)350
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.64
Potassium (g)4
Selenium (ug)64300
Sodium (g)05
Sulfur (g)0
Zinc (mg)13.525
Compare to:

This nutrient profile is mostly based on the Nordic Nutrition Recommendations : NNR 2012 (It's a 629 page report funded by the Nordic Council of Ministers and is truly a gold mine for nutrion geeks).

I double-checked the UL using "Tolerable upper intake for vitamins and minerals](http://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf), which is a 2006 report from the European Food Safety Authority (EFSA).

Vitamin D, E, K, pantothenic acid, biotin, choline, chloride, chromium, manganese, molybdene, sulfur figures are the one recommended by US government. Others are NNR, my intake taken into account (for exemple, vitamin C is 8mg/MJ).

Please note that it is custom tailored for me, ie it takes my body weight, age, level of physical activity into account (I don't think it would get close to any UL for any mineral.vitamin if used by anybody else, but you shouldn't take my word for it).