| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 3000 | 3340 |
| Carbohydrates (g) | 337.5 | 501 |
| Protein (g) | 112.5 | 167 |
| Total Fat (g) | 110 | 1518 |
| Saturated Fat (g) | 0 | 38 |
| Monounsaturated Fat (g) | 34 | 76 |
| Polyunsaturated Fat (g) | 17 | 38 |
| Omega-3 Fatty Acids (g) | 34 | 38 |
| Omega-6 Fatty Acids (g) | 68 | 38 |
| Total Fiber (g) | 38 | 100 |
| Soluble Fiber (g) | 9.5 | |
| Insoluble Fiber (g) | 28.5 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 900 | |
| Vitamin B6 (mg) | 1.5 | 25 |
| Vitamin B12 (ug) | 2 | 100 |
| Vitamin C (mg) | 75 | |
| Vitamin D (IU) | 400 | 4000 |
| Vitamin E (IU) | 10 | 300 |
| Vitamin K (ug) | 80 | |
| Thiamin (mg) | 1.4 | 5 |
| Riboflavin (mg) | 1.7 | 400 |
| Niacin (mg) | 18 | 35 |
| Folate (ug) | 300 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.8 | 2.5 |
| Chloride (g) | 0 | 3.6 |
| Chromium (ug) | 35 | 400 |
| Copper (mg) | 0.9 | 5 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 9 | 60 |
| Magnesium (mg) | 350 | 500 |
| Manganese (mg) | 2.3 | 10 |
| Molybdenum (ug) | 45 | 1500 |
| Phosphorus (g) | 0.6 | 3 |
| Potassium (g) | 3.5 | 72 |
| Selenium (ug) | 60 | 300 |
| Sodium (g) | 2.4 | |
| Sulfur (g) | 0 | |
| Zinc (mg) | 9 | 25 |
Recommendations for a male, aged 18-30, active life style (PAL 1,8), 12,6-13,2 MJ [1]
For average day (PAL 1,6), scale energy by 0.886 (2800 kcal)
General notes Where NNR 2012 haven't provided recommendations, the US or EU Food Science guidelines for avoiding deficiency have been used.
Fats n-3 fatty acids need be at least 3,4-3,8 g Sum of n-3 and n-6 fatty acids need be at least 10,2 - 11,4 g
Vitamin A Is given in Retinol equivalents (RE), as no easy converstion is possible beween RE and IU
Vitamin E Given in in units of α-TE = 1 mg of RRR-α-TE.
Niacin Given in units of mg Niacin-equivalents
[1] Active day: Slightly less than 8 hours rest, 10 hours very light activity (mostly sitting, some standing), 4 h light activity (e.g. walking), 1 hour moderate activity (e.g. brisk walk) + 1 hour vigorous activity (e.g. playing football), p175 Nordic Nutrition Recommendations 2014.
Nordiska näringsrekommendationer 2012, NNR 2012.
Nordic Nutrition Recommendations 2012, Nordic Council of Ministers 2014, ISBN 978-92-893-2670-4
