Al Kotov's DRI, male 19-50, 2000 calories

by thatkotovLast updated May 9, 2017
Macro NutrientsAmountMax
Calories (kcal)18003000
Carbohydrates (g)250
Protein (g)56
Total Fat (g)65100
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.610
Omega-6 Fatty Acids (g)3
Total Fiber (g)28
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0
VitaminsAmountMax
Vitamin A (IU)9009000
Vitamin B6 (mg)1.312
Vitamin B12 (ug)0
Vitamin C (mg)901000
Vitamin D (IU)0
Vitamin E (IU)201000
Vitamin K (ug)80120
Thiamin (mg)1.2
Riboflavin (mg)1.3
Niacin (mg)1635
Folate (ug)4001000
Pantothenic Acid (mg)5100
Biotin (ug)0
Choline (mg)3003500
MineralsAmountMax
Calcium (g)0.22.5
Chloride (g)0
Chromium (ug)0
Copper (mg)0.910
Iodine (ug)0
Iron (mg)830
Magnesium (mg)4201000
Manganese (mg)2.311
Molybdenum (ug)0
Phosphorus (g)0.52
Potassium (g)3.5
Selenium (ug)55100
Sodium (g)1.52.4
Sulfur (g)120
Zinc (mg)1140
Compare to:
Notes:

Choline & maybe some other stuff low because vegan