Adult 19-50, full nutrients

by alyssaqLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)12501500
Carbohydrates (g)95150
Protein (g)95113
Total Fat (g)3055
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.6
Omega-6 Fatty Acids (g)5
Total Fiber (g)25
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
VitaminsAmountMax
Vitamin A (IU)77010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)902000
Vitamin D (IU)6004000
Vitamin E (IU)201000
Vitamin K (ug)90
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)5503500
MineralsAmountMax
Calcium (g)12.5
Chloride (g)0.52.5
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)845
Magnesium (mg)320
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)3
Selenium (ug)55400
Sodium (g)0.52.3
Sulfur (g)1
Zinc (mg)1140
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Notes:

Aiming 30-40% of each macro nutrient.