| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2000 | 2030 |
| Carbohydrates (g) | 225 | 300 |
| Protein (g) | 58 | |
| Total Fat (g) | 44 | 78 |
| Saturated Fat (g) | 0 | 15 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.36 | |
| Omega-6 Fatty Acids (g) | 8.89 | |
| Total Fiber (g) | 25 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 2667 | 3000 |
| Vitamin B6 (mg) | 1.4 | 25 |
| Vitamin B12 (ug) | 2.5 | |
| Vitamin C (mg) | 80 | |
| Vitamin D (IU) | 200 | 2000 |
| Vitamin E (IU) | 18 | 450 |
| Vitamin K (ug) | 75 | |
| Thiamin (mg) | 1.1 | |
| Riboflavin (mg) | 1.4 | |
| Niacin (mg) | 16 | 900 |
| Folate (ug) | 200 | 1000 |
| Pantothenic Acid (mg) | 6 | |
| Biotin (ug) | 50 | |
| Choline (mg) | 550 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.8 | 2.5 |
| Chloride (g) | 0.8 | |
| Chromium (ug) | 40 | |
| Copper (mg) | 1 | 5 |
| Iodine (ug) | 150 | 600 |
| Iron (mg) | 14 | |
| Magnesium (mg) | 375 | |
| Manganese (mg) | 3 | |
| Molybdenum (ug) | 50 | 600 |
| Phosphorus (g) | 0.7 | |
| Potassium (g) | 2 | |
| Selenium (ug) | 55 | 300 |
| Sodium (g) | 1.5 | |
| Sulfur (g) | 0 | |
| Zinc (mg) | 10 | 25 |
WORK IN PROGRESS
EFSA targets because it will be easier to shop for pills targeting these numbers in the EU.
reference:
http://eur-lex.europa.eu/LexUriServ/LexUriServ.do?uri=OJ:L:2008:285:0009:0012:EN:PDF
seems lower than many targets around. practical :)
Skeptical, conservative target - no tweaking to supposedly "ideal" macronutrient levels, no micronutrient ratios that haven't convinced the food agency it should set them etc.
The aim is adequate nutrition, not aiming for optimal nutrition esp given lack of evidence on what this might be.
Macronutrient target values are actually not target numbers (as they haven't been set), but the minimums of the target range that have been set. I'm guessing protein one will be surprisingly low, but it is the PRI that they've set, here calculated to 70kg weight.
http://www.efsa.europa.eu/en/efsajournal/doc/2557.pdf
"the PRI for adults of all ages was estimated to be 0.83 g protein/kg body weight per day and is applicable both to high quality protein and to protein in mixed diets. "
15 max for saturated fat is not the guideline; it rather says to minimize it as much as possible - I'm just putting a workable goal
2000kcal satisfies 90% caloric needs of a 70kg sedentary male aged 30-60, according to oxford (Henry 2005) formula EFSA favors, and its sedentary PAL of 1.4:
(14.2*70+ 593)*1.4*0.9 = 1999,62
this is based on http://www.efsa.europa.eu/en/efsajournal/doc/3005.pdf and calculation methods there referenced:
"The predictive equations of Henry (2005) were used to estimate REE because, at present, the underlying database is the most comprehensive as regards number of subjects, their nationalities and age groups. "
Max value is just my error tolerance spread.
Foliate UL applies to supplements (which use folic acid) only. there is no UL set for food-derived Foliate. Likewise no limit for beta carotine supplemented or no vs vitamin A UI limits
UL values:
http://www.efsa.europa.eu/en/ndatopics/docs/ndatolerableuil.pdf
magnesium in particular is confusing - with supplement UL of 250mg/day, and no food UL set. but the RDA of 375mg/day. So I just didn't plug that in, but keep in mind if further supplementing.
ADDED: Choline, Sodium, they weren't even set. taken from US numbers.
Re sulfur, it shouldn't be necessary - I don't know what to make of Rob's experience here. I'll stick to the RDA.
MISSING:
Flouride: RDA of 3.5mg/day
nothing on various trace metals
