wsaddd's P8terfamilias's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2845 calories (w/ optimal micronutrient ratios) Private

by wsadddLast updated March 5, 2016
Macro NutrientsAmountMax
Calories (kcal)2845
Carbohydrates (g)285
Protein (g)213
Total Fat (g)95
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.8922.22
Omega-3 Fatty Acids (g)1.678.88
Omega-6 Fatty Acids (g)3.868.88
Total Fiber (g)28
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
VitaminsAmountMax
Vitamin A (IU)300010000
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)2502000
Vitamin D (IU)15004000
Vitamin E (IU)20400
Vitamin K (ug)120
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)0.912.5
Chloride (g)2.33.6
Chromium (ug)35
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)915.3
Magnesium (mg)455910
Manganese (mg)2.311
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)2.4
Selenium (ug)55400
Sodium (g)1.22.3
Sulfur (g)2
Zinc (mg)913.5
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