| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2000 | |
| Carbohydrates (g) | 225 | |
| Protein (g) | 100 | |
| Total Fat (g) | 78 | |
| Saturated Fat (g) | 0 | 22.2 |
| Monounsaturated Fat (g) | 22.2 | 44.4 |
| Polyunsaturated Fat (g) | 11.1 | 22.2 |
| Omega-3 Fatty Acids (g) | 2.22 | |
| Omega-6 Fatty Acids (g) | 4.44 | |
| Total Fiber (g) | 25 | 35 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.6 | 25 |
| Vitamin B12 (ug) | 2 | |
| Vitamin C (mg) | 75 | 1000 |
| Vitamin D (IU) | 400 | 4000 |
| Vitamin E (IU) | 15 | 450 |
| Vitamin K (ug) | 0 | |
| Thiamin (mg) | 1.3 | |
| Riboflavin (mg) | 1.5 | |
| Niacin (mg) | 18 | 900 |
| Folate (ug) | 300 | 1000 |
| Pantothenic Acid (mg) | 0 | |
| Biotin (ug) | 0 | |
| Choline (mg) | 0 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.8 | 2.5 |
| Chloride (g) | 0 | |
| Chromium (ug) | 0 | |
| Copper (mg) | 0.9 | 5 |
| Iodine (ug) | 150 | 600 |
| Iron (mg) | 9 | 25 |
| Magnesium (mg) | 350 | |
| Manganese (mg) | 0 | |
| Molybdenum (ug) | 0 | |
| Phosphorus (g) | 0.6 | 5 |
| Potassium (g) | 3.5 | |
| Selenium (ug) | 60 | 300 |
| Sodium (g) | 0.6 | 2 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 9 | 25 |
Taken from Finnish nutrition recommendations, 2014 version, with minimum recommended carbs and maximum recommended protein. Try to match macronutrients (carbs, protein, fat) to exact values and to get other values between minimum and maximum.
The Finnish guidance on Omega-3 and Omega-6 fatty acids is simply for there to be at least 1% of total energy in Omega-3 and at least 3% of total energy in the two combined. This means at least 6.66 grams in total. In this profile, I've spread the minimum requirement in a 1:2 ratio.
Note that the Finnish recommendations completely ignore several vitamins and minerals. You may benefit from cross-checking your recipe with one of the more comprehensive nutrient profiles.
