multipledie's US/SWE Male 18-30 v2.5 Private

by multipledieLast updated January 30, 2017
Macro NutrientsAmountMax
Calories (kcal)18002000
Carbohydrates (g)200
Protein (g)70
Total Fat (g)4060
Saturated Fat (g)7
Monounsaturated Fat (g)15
Polyunsaturated Fat (g)20
Omega-3 Fatty Acids (g)24
Omega-6 Fatty Acids (g)415
Total Fiber (g)2535
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0200
VitaminsAmountMax
Vitamin A (IU)10005000
Vitamin B6 (mg)250
Vitamin B12 (ug)2.510
Vitamin C (mg)752000
Vitamin D (IU)4002000
Vitamin E (IU)151500
Vitamin K (ug)65200
Thiamin (mg)1.55
Riboflavin (mg)1.75
Niacin (mg)25300
Folate (ug)3001000
Pantothenic Acid (mg)520
Biotin (ug)30300
Choline (mg)5502000
MineralsAmountMax
Calcium (g)0.82.5
Chloride (g)510
Chromium (ug)50500
Copper (mg)12
Iodine (ug)150750
Iron (mg)1030
Magnesium (mg)350500
Manganese (mg)2.35
Molybdenum (ug)150300
Phosphorus (g)0.62
Potassium (g)3.56
Selenium (ug)50200
Sodium (g)0.54
Sulfur (g)0.82
Zinc (mg)1550
Compare to:
Notes:

"Rob's newest recommendation" base US/SWE Govt. RDI edits.

Made specifically for me; average height/weight mid-twenties male, little exercise

Fourth-ish edition.

I now consider this more or less complete.