Tony's U.S. government DRI male 19-50, 2000 calories, 2:1 Omega 6:3 ratio

by tonysoylentLast updated January 4, 2018
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)225325
Protein (g)66.34132.68
Total Fat (g)44.4477.78
Saturated Fat (g)022.22
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)5.55.6
Omega-6 Fatty Acids (g)1111.2
Total Fiber (g)38
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)420
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)4.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)0.81
Zinc (mg)1140
Compare to:

This profile reflects current DRIs.

Macronutrient values reflect the least permissive limits when evaluating the minimum and maximum recommended DRIs for the percentage of calories one should receive from each category with respect to a 2000 calorie diet; or the RDA (if it's less permissive). Protein doesn't have an upper limit strongly supported by science, so the upper limit reflects the advice of researchers to avoid consuming more than twice what is necessary.

The profile reflects a 2:1 ratio of omega 6 to omega 3 fatty acids. Since the DRI maximum amount of omega 3 is less than 1/4 of the minimum amount of omega 6, the DRI has a certain conflict with recent wisdom regarding these fatty acids. This profile resolves this by allowing for a greater amount of omega 3. A side effect is that only a very narrow range is allowed in this profile for omega 3/6. You'll probably wrestle with this balance if you intend to use this profile.