| Macro Nutrients | A | B |
|---|---|---|
| Calories (kcal) | 2709 | 1600 |
| Carbohydrates (g) | 339 | 158 |
| Protein (g) | 135 | 100 |
| Total Fat (g) | 90 | 60 |
| Saturated Fat (g) | 0 | 0 |
| Monounsaturated Fat (g) | 0 | 0 |
| Polyunsaturated Fat (g) | 0 | 0 |
| Omega-3 Fatty Acids (g) | 1.6 | 1.6 |
| Omega-6 Fatty Acids (g) | 17 | 1.7 |
| Total Fiber (g) | 38 | 25 |
| Soluble Fiber (g) | 0 | 0 |
| Insoluble Fiber (g) | 0 | 0 |
| Cholesterol (mg) | 0 | 0 |
| Vitamins | A | B |
|---|---|---|
| Vitamin A (IU) | 3000 | 3000 |
| Vitamin B6 (mg) | 1.3 | 1.3 |
| Vitamin B12 (ug) | 2.4 | 2.4 |
| Vitamin C (mg) | 90 | 90 |
| Vitamin D (IU) | 600 | 600 |
| Vitamin E (IU) | 22.4 | 22.5 |
| Vitamin K (ug) | 120 | 120 |
| Thiamin (mg) | 1.2 | 1.2 |
| Riboflavin (mg) | 1.3 | 1.3 |
| Niacin (mg) | 16 | 16 |
| Folate (ug) | 400 | 400 |
| Pantothenic Acid (mg) | 5 | 5 |
| Biotin (ug) | 30 | 30 |
| Choline (mg) | 550 | 550 |
| Minerals | A | B |
|---|---|---|
| Calcium (g) | 1 | 1 |
| Chloride (g) | 2.3 | 2.3 |
| Chromium (ug) | 35 | 35 |
| Copper (mg) | 0.9 | 0.9 |
| Iodine (ug) | 150 | 100 |
| Iron (mg) | 8 | 8 |
| Magnesium (mg) | 420 | 420 |
| Manganese (mg) | 2.3 | 2.3 |
| Molybdenum (ug) | 45 | 45 |
| Phosphorus (g) | 0.7 | 0.7 |
| Potassium (g) | 1.6 | 3 |
| Selenium (ug) | 55 | 55 |
| Sodium (g) | 1.5 | 1.5 |
| Sulfur (g) | 2 | 1.5 |
| Zinc (mg) | 11 | 11 |
modified for male 31-50 to: https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly (specified floride 4mg (dne here), Potassium 4.7g) https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonly (vitamins are all specified by weight, not IU, all weights match, A=900ug(3000IU), D=15ug(600IU), E=15ug(22.4IU) E was the only mismatch, recommending 20IU here, 22.4IU there. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly Fiber was 28 here, 38 there, Omega6=alphalinoleic, Omega3=linoleic, both match. document specifies .8g protein/kg body weight, (56 reference), and carb 130 reference. 180lbs=81.6kg means 65.3g protein and 151.6g carb, which is half of this spec?
The potassium recommendation is bullshit. based on a limited and flawed study of a handful of men who already had salt sensitive hypertension. 1600 is plenty. 98% of Americans fall short of the old recommendation, and deficiency only really occurs in people who have prolonged vomiting and diarrhea or who are hospitalized for something else. The Mayo clinic indicated it never occurs in isolation, but as a side effect of some other disorder. Higher than normal amounts only occur in people with kidney failure.
