Complete Staple

by groatheadLast updated October 15, 2020
Macro NutrientsAmountMax
Calories (kcal)15002500
Carbohydrates (g)100
Protein (g)50
Total Fat (g)0
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)5
Omega-6 Fatty Acids (g)17
Total Fiber (g)30
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0300
Vitamin A (IU)300010000
Vitamin B6 (mg)1.4100
Vitamin B12 (ug)2
Vitamin C (mg)752000
Vitamin D (IU)4004000
Vitamin E (IU)181500
Vitamin K (ug)80
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)16.535
Folate (ug)2001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)35600
Copper (mg)1.210
Iodine (ug)1501100
Iron (mg)14.845
Magnesium (mg)420
Manganese (mg)2.314
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3.56
Selenium (ug)75400
Sodium (g)1.54
Sulfur (g)2
Zinc (mg)1140
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Based on


The source is assumed to be ALA (i.e. flax, chia, hemp, etc), and it is also assumed that the body's ALA to DHA conversion rate is 4%. If 200mg of DHA is the target, then 5g of ALA is required. If your body is less efficient at converting ALA to DHA, then this amount may need to be doubled. Or better yet, consider getting 200mg (to 800mg) of DHA from a DHA-containing algae powder or supplement. See here for more details.


The maximum of 11mg has been increased to 14mg. If you look into it you'll find that the 11mg upper limit was basically an educated guess, and the consensus seems to be that exceeding it somewhat is fine and normal for vegetarians.