| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2000 | |
| Carbohydrates (g) | 250 | |
| Protein (g) | 60 | |
| Total Fat (g) | 65 | |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.5 | |
| Omega-6 Fatty Acids (g) | 3 | |
| Total Fiber (g) | 28 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 600 | 4000 |
| Vitamin E (IU) | 20 | 1000 |
| Vitamin K (ug) | 80 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 350 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 35 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 420 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.5 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
Based on the U.S. government's DRI standards. Assumes that calories are allocated as
50% carbohydrate
30% fat
20% protein
To change these figures, note that carbs have about 4cal/gram, protein has about 4cal/gram, and fat has about 9cal/gram.
So to hit a given number of calories, with given percentage of the calories coming from carbs, fat, and protein, use these formulas:
amount of carbs = (total calories * (% from carbs / 100)) / 4
amount of protein = (total calories * (% from protein / 100)) / 4
amount of fat = (total calories * (% from fat) / 100)) / 9
The DRI recommendation is that you get 14 grams of fiber for every 1,000 calories. So say
amount of fiber = 14 * (total calories / 1,000)
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.
The DRI sets no upper limit on magnesium intake, but sets an upper limit of 350mg for magnesium intake from supplements. Magnesium is easy to overdose on; be careful.
