| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2200 | |
| Carbohydrates (g) | 247.5 | 357.5 |
| Protein (g) | 55 | 192.5 |
| Total Fat (g) | 48.8 | 85.5 |
| Saturated Fat (g) | 0 | 24.4 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.6 | |
| Omega-6 Fatty Acids (g) | 17 | |
| Total Fiber (g) | 30.8 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 600 | 4000 |
| Vitamin E (IU) | 22.5 | 1500 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.5 |
| Chromium (ug) | 35 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 420 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 1.153 | |
| Zinc (mg) | 11 | 40 |
Summary
This nutrient profile is designed for average U.S. males aged 31-50. It's based on the 8th edition of the Dietary Guidelines for Americans (2015-2020), and it assumes nothing about fitness/activity level or nutrient sources (e.g. plant vs. animal, dietary vs. supplemental, etc).
Sugar
Sugar is not covered by the DIY Soylent tool; however, the Dietary Guidelines for Americans sets a maximum limit of 10% of your calorie intake - which for this profile would be a maximum of 55g of sugar. In addition, the WHO recommends two different limits: the standard 10% limit and a second, stricter, limit of only 5% (which for this profile is 27.5g max).
Fiber
It's very hard to nail down a recommendation for what the ratio of soluble-to-insoluble fiber should be. SFGate recommends a 25:75% ratio, but I tried this and I'm not convinced. A ratio of about 40:60% works much better for me. Your results may vary.
Saturated Fat
The Dietary Guidelines for Americans sets a maximum limit for saturated fats of 10% of your calorie intake, which is reflected in this profile. However, the AHA sets a stricter limit of 5-6% (which for this profile would be roughly 13.4g).
Sulfur
Note that the sulfur requirement is listed as total grams of sulfur-containing amino acids, not the total grams of sulfur itself. The amino acids which contain sulfur are cysteine and methionine.
Magnesium
Dietary magnesium doesn't have an upper intake level. Magnesium from supplemental sources, however, has a UL of 350mg.
Main Sources of Information
http://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
http://lpi.oregonstate.edu/mic/vitamins
http://lpi.oregonstate.edu/mic/minerals
http://lpi.oregonstate.edu/mic/other-nutrients
http://www.who.int/nutrition/publications/guidelines/sugars_intake/en/
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2198910/
http://www.cdc.gov/nchs/fastats/body-measurements.htm
