Health Canada DRI, male 19-30, 2000 calories (30/20/50), rev 2010

by thehewLast updated November 26, 2019
Macro NutrientsAmountMax
Calories (kcal)2000
Carbohydrates (g)150
Protein (g)100
Total Fat (g)111
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
VitaminsAmountMax
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)221490
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
MineralsAmountMax
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
Zinc (mg)1140
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Notes:

Based on the DRI tables from Health Canada, last updated 2010 (https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/nutrition/dri_tables-eng.pdf)

Calorie breakdown is as follows:

  • 30% carbohydrates (4 cal/g)
  • 20% protein (4 cal/g)
  • 50% fat (9 cal/g)

Vitamin A: 1 RAE = 1 µg retinol = 3.33 IU. Max value is for preformed (from supplements) only.

Vitamin D: Assumes minimal sun exposure.

Vitamin E: 1 mg alpha-tocopherol = 1.49 IU d-alpha-tocopherol. Max value is for synthetic (from supplements) only.

The DRI sets no guidelines regarding sulfur intake, because it is always present in adequate amounts in an ordinary diet. The listed amount is Rob's recommendation.

Magnesium: Max value for synthetic (from supplements) magnesium is 350.