Copy of mkcyr's Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per day

by mkcyrLast updated December 7, 2018
Macro NutrientsAmountMax
Calories (kcal)27763500
Carbohydrates (g)208406
Protein (g)104173
Total Fat (g)170116
Saturated Fat (g)0
Monounsaturated Fat (g)5877
Polyunsaturated Fat (g)2939
Omega-3 Fatty Acids (g)34
Omega-6 Fatty Acids (g)912
Total Fiber (g)3344
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
Vitamin A (IU)30005000
Vitamin B6 (mg)1.525
Vitamin B12 (ug)2
Vitamin C (mg)75
Vitamin D (IU)4004000
Vitamin E (IU)15448
Vitamin K (ug)70
Thiamin (mg)1.4
Riboflavin (mg)1.7
Niacin (mg)1835
Folate (ug)300
Pantothenic Acid (mg)5
Biotin (ug)40
Choline (mg)400
Calcium (g)0.825
Chloride (g)0
Chromium (ug)0
Copper (mg)0.95
Iodine (ug)150600
Iron (mg)960
Magnesium (mg)350
Manganese (mg)3
Molybdenum (ug)65
Phosphorus (g)0.63
Potassium (g)3.5
Selenium (ug)60300
Sodium (g)2424
Sulfur (g)0
Zinc (mg)9
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