| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1490 | 1520 |
| Carbohydrates (g) | 20 | 30 |
| Protein (g) | 79 | 90 |
| Total Fat (g) | 90 | 120 |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.1 | |
| Omega-6 Fatty Acids (g) | 2.2 | 12 |
| Total Fiber (g) | 25 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 2333 | 10000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 75 | 2000 |
| Vitamin D (IU) | 600 | 4000 |
| Vitamin E (IU) | 22.4 | 1492.5 |
| Vitamin K (ug) | 90 | |
| Thiamin (mg) | 1.1 | |
| Riboflavin (mg) | 1.1 | |
| Niacin (mg) | 14 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 425 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 25 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 18 | 45 |
| Magnesium (mg) | 320 | 450 |
| Manganese (mg) | 1.8 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 1 | |
| Zinc (mg) | 8 | 40 |
For most values, I used the following websites: http://fnic.nal.usda.gov/fnic/interactiveDRI/index.php and http://keto-calculator.ankerl.com/
The suggested Omega-6 (aka Linoleic Acid) was 12g. However, after reading the wiki on Omega-6 I opted to reduce the Omega-6 value. The wiki stated that the needed intake of omega-6 was overestimated by 5-15 times and that the important value is the ratio of Omega-6 to Omega-3. A good ratio of Omega-6 to Omega-3 is between 1:1 and 4:1. (With more Omega-3 than Omega-6 being idea, but not practical). If possible, don't use more than 4 times Omega-6 than the Omega-3 daily intake. Omega-6 Reference: http://en.wikipedia.org/wiki/Omega-6
There isn't an RDA for Sulfur, though there are Sulfur deficiency issues. Reading the following articles left me thinking that 0.8g-1.0g of Sulfur daily would be plenty and that I would need to go out of my way to get too much. Sulfur References: http://www.healthknot.com/sulfur.html & http://discourse.soylent.me/t/sulfur-intake-recommendations/2637/15
The maximum dose of Magnesium from supplements for females is supposed to be 350mg. With no upper limit for Magnesium found in food. I increased mine because the overdose of Magnesium effects are not severe (or at least they are readily obvious), only apply to supplements, and I don't want to see red on my recipe. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
