| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2500 | 3000 |
| Carbohydrates (g) | 281.25 | 337.5 |
| Protein (g) | 100 | 150 |
| Total Fat (g) | 98 | 117 |
| Saturated Fat (g) | 27 | 33 |
| Monounsaturated Fat (g) | 50 | |
| Polyunsaturated Fat (g) | 21 | |
| Omega-3 Fatty Acids (g) | 3 | 3 |
| Omega-6 Fatty Acids (g) | 15 | 20 |
| Total Fiber (g) | 40 | 40 |
| Soluble Fiber (g) | 25 | 25 |
| Insoluble Fiber (g) | 15 | 15 |
| Cholesterol (mg) | 0 | 200 |
| 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) | 20 | 1000 |
| 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 | 3.6 |
| Chromium (ug) | 35 | |
| Copper (mg) | 1 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 350 | 750 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | 15 |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
Nutrition Profile for somebody doing medium-intense training 5x a week and high-intense workdays 5x week.
Based of my own research. The Calories Ratio is baed off the Mediterranean diet which is high in Monounsaturated Fats and cuts on Saturated Fats. The Omega Ratio is based on studies and the goal is to achieve a 5:1 (O-6/O-3) ratio promoting cardiovascular health.
