| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1900 | 2100 |
| Carbohydrates (g) | 130 | |
| Protein (g) | 56 | |
| Total Fat (g) | 0 | |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.6 | |
| Omega-6 Fatty Acids (g) | 17 | |
| Total Fiber (g) | 38 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 0 | 4000 |
| Vitamin E (IU) | 20 | 1000 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 35 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 0 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 0 | 3.6 |
| Chromium (ug) | 0 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 0 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 420 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 0 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 3.5 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 0 | |
| Zinc (mg) | 11 | 40 |
Based on the U.S. government's DRI standards for all micro nutrients and minerals.
I removed the Vitamin D requirements so that natural ingredients could reach 100% RDI. Vitamin D is required but not necessarily by intake. Please get enough sun that your body can produce it or supplement.
I also removed the chloride, chromium, biotin and iodine and molybdenum requirements because the USDA figures for foods don't track these and therefore will create a false negative for completeness.
I am using the IOM recommended dietary allowances/adequate Intakes for macro nutrients.
I set the calorie spec as a median of a range +/- 100 cal so that it was an achievable goal without allowing calories to get out of hand.
