| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2000 | |
| Carbohydrates (g) | 200 | |
| Protein (g) | 150 | |
| Total Fat (g) | 67 | |
| Saturated Fat (g) | 0 | 16 |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.6 | 3 |
| Omega-6 Fatty Acids (g) | 5 | |
| Total Fiber (g) | 38 | |
| Soluble Fiber (g) | 9.5 | |
| Insoluble Fiber (g) | 28.5 | |
| Cholesterol (mg) | 0 | 300 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.7 | 100 |
| Vitamin B12 (ug) | 4 | |
| Vitamin C (mg) | 110 | 2000 |
| Vitamin D (IU) | 1000 | 4000 |
| Vitamin E (IU) | 33.3 | 2220 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 900 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 40 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 35 | |
| Copper (mg) | 1.6 | 10 |
| Iodine (ug) | 150 | 1100 |
| Iron (mg) | 11 | 45 |
| Magnesium (mg) | 400 | |
| Manganese (mg) | 3 | 11 |
| Molybdenum (ug) | 65 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 75 | 400 |
| Sodium (g) | 1.6 | 2.3 |
| Sulfur (g) | 1 | |
| Zinc (mg) | 14 | 40 |
Summary
Nutrient Profile Based on the Institute's of Medicine DRI for Males 19 - 30 years Old.
Notes
Macronutrient Distribution is based on a 2000 calories Zone diet (40% Carbohydrates, 30% Protein, 30% Fat).
Saturated Fat: Max based on American Health Association's recommendation.
Omega-3 Fatty Acids: Max of 3g based on FDA's recommendation. This decreases to 2g from dietary supplements.
Omega-6 Fatty Acids: RI based on a ratio of 2:1, compared to a medium intake of 2.5g of Omega-3 Fatty Acids.
Copper: increased at 1.6 mg/d to match EFSA's recommendation.
Iron: increased at 11 mg/d to match EFSA's recommendation.
Magnesium: Magnesium that is naturally present in food is not harmful and does not need to be limited. Max from a synthetic source is 350mg.
Manganese: increased at 3.0 mg/d to match EFSA's recommendation.
Molybdenum: increased at 65 mg/d to match EFSA's recommendation. Selenium: increased at 75 μg/d to match British Nutrition Foundation's recommendation.
Sodium: increased at 1.6 mg/d to match British Nutrition Foundation's recommendation.
Zink: Increased at 14.0 mg/d, assuming a 900 LPI to match EFSA's recommendation.
Vitamin A: Check Source, decreased Max due to risk of hip fractures.
Vitamin B6: increased at 1.7 mg/d to match EFSA's recommendation.
Vitamin B12: increased at 4 mg/d to match EFSA's recommendation.
Vitamin C: increased at 110 mg/d to match EFSA's recommendation.
Vitamin D: increased at 1000 IU to match Harvard's Medical School Recommendation.
Vitamin E: From Synthetic Source.
Niacin: UL as nicotinic acid is 35mg.
Biotin: Increased at 40 μg/d to match EFSA's recommendation.
Sulphur: There is no documented recommended intake of sulphur. Up to 5g are considered therapeutic.
Sources:
Recommended Dietary Allowances and Adequate Intakes: Vitamins, Elements.
Tolerable Upper Intake Levels: Vitamins, Elements.
Harvard Medical School Supplements Scorecard
American Health Association Fat Facts
