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

by oskaranderssonLast updated March 5, 2024
Macro NutrientsAmountMax
Calories (kcal)26953500
Carbohydrates (g)337406
Protein (g)135173
Total Fat (g)90116
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
VitaminsAmountMax
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
MineralsAmountMax
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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