| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 0 | 2000 |
| Carbohydrates (g) | 130 | |
| Protein (g) | 56 | |
| Total Fat (g) | 0 | |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.6 | |
| Omega-6 Fatty Acids (g) | 17 | |
| Total Fiber (g) | 38 | |
| 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) | 0 | 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) | 0 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 0 | 3.6 |
| Chromium (ug) | 0 | 80 |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 0 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 420 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 0 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.5 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 11 | 40 |
Tojomo' Notes:
Based on the U.S. government's DRI standards for all micro nutrients and minerals.
I removed the Vitamin D requirements so that natural ingredients could reach 100% RDI. Vitamin D is required but not necessarily by intake. Please get enough sun that your body can produce it or supplement.
I also removed the chloride, chromium, biotin and iodine and molybdenum requirements because the USDA figures for foods don't track these and therefore will create a false negative for completeness.
I am using the IOM recommended dietary allowances/adequate Intakes for macro nutrients.
I set the calorie spec as a max of 2000 calories so it is achievable. Instead of exact figure.
Set chromium (ug) to actually be sugar (g). Chromium is not tested by USDA but (of course) sugar is.
Since USDA recommendations for sugar are based solely on added sugars (They say max is 37 g for men) not on total sugars I am going to use my own guidelines.
I have been low sugar for over a year now. I have come to a good rule of thumb. Don't eat anything more than 4 grams of sugar per 100 calories. This is not a number based on health. It a number based on balance. 4 grams sugar per 100 calories allows vegetables but cuts off cookies. It is just below the threshold for graham crackers. Of course, meals are judged on whole.
