| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1800 | 2500 |
| Carbohydrates (g) | 282 | |
| Protein (g) | 56 | |
| Total Fat (g) | 50 | |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 5 | |
| Omega-6 Fatty Acids (g) | 17 | |
| Total Fiber (g) | 30 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 | 300 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 2400 | 10000 |
| Vitamin B6 (mg) | 1.4 | 100 |
| Vitamin B12 (ug) | 1.5 | |
| Vitamin C (mg) | 40 | 2000 |
| Vitamin D (IU) | 400 | 4000 |
| Vitamin E (IU) | 15 | 1500 |
| Vitamin K (ug) | 80 | |
| Thiamin (mg) | 1 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16.5 | 35 |
| Folate (ug) | 200 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 0.7 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 10 | 600 |
| Copper (mg) | 1.2 | 10 |
| Iodine (ug) | 140 | 1100 |
| Iron (mg) | 14.8 | 45 |
| Magnesium (mg) | 300 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 30 | 2000 |
| Phosphorus (g) | 0.55 | 4 |
| Potassium (g) | 3 | 6 |
| Selenium (ug) | 35 | 400 |
| Sodium (g) | 1.5 | 4 |
| Sulfur (g) | 1.1 | |
| Zinc (mg) | 9.5 | 40 |
The calorie recommendation has been reduced slightly as this profile is intended to be used by staple food recipes, and so the user is expected to want to get some of their calories from other sources.
The macro ratio used here is 62.5% carbohydrates, 12.5% protein, and 25% fat. This is basically a combination of the UK recommendation and the Japanese recommendation.
The source is assumed to be ALA (i.e. flax, chia, hemp, etc), and it is also assumed that the body's ALA to DHA conversion rate is 4%. If 200mg of DHA is the target, then 5g of ALA is required. If your body is less efficient at converting ALA to DHA, then this amount may need to be doubled. Or better yet, consider getting 200mg (to 800mg) of DHA from a DHA-containing algae powder or supplement. See here for more details.
