| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1800 | 2000 |
| Carbohydrates (g) | 200 | |
| Protein (g) | 70 | |
| Total Fat (g) | 40 | 60 |
| Saturated Fat (g) | 7 | |
| Monounsaturated Fat (g) | 15 | |
| Polyunsaturated Fat (g) | 20 | |
| Omega-3 Fatty Acids (g) | 2 | 4 |
| Omega-6 Fatty Acids (g) | 4 | 15 |
| Total Fiber (g) | 25 | 35 |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 | 200 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 1000 | 5000 |
| Vitamin B6 (mg) | 2 | 50 |
| Vitamin B12 (ug) | 2.5 | 10 |
| Vitamin C (mg) | 75 | 2000 |
| Vitamin D (IU) | 400 | 2000 |
| Vitamin E (IU) | 15 | 1500 |
| Vitamin K (ug) | 65 | 200 |
| Thiamin (mg) | 1.5 | 5 |
| Riboflavin (mg) | 1.7 | 5 |
| Niacin (mg) | 25 | 300 |
| Folate (ug) | 300 | 1000 |
| Pantothenic Acid (mg) | 5 | 20 |
| Biotin (ug) | 30 | 300 |
| Choline (mg) | 550 | 2000 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.8 | 2.5 |
| Chloride (g) | 5 | 10 |
| Chromium (ug) | 50 | 500 |
| Copper (mg) | 1 | 2 |
| Iodine (ug) | 150 | 750 |
| Iron (mg) | 10 | 30 |
| Magnesium (mg) | 350 | 500 |
| Manganese (mg) | 2.3 | 5 |
| Molybdenum (ug) | 150 | 300 |
| Phosphorus (g) | 0.6 | 2 |
| Potassium (g) | 3.5 | 6 |
| Selenium (ug) | 50 | 200 |
| Sodium (g) | 0.5 | 4 |
| Sulfur (g) | 0.8 | 2 |
| Zinc (mg) | 15 | 50 |
"Rob's newest recommendation" base US/SWE Govt. RDI edits.
Made specifically for me; average height/weight mid-twenties male, little exercise
Fourth-ish edition.
I now consider this more or less complete.
