Simple and cheap base diet
by mbparrish
Last updated August 6 2013 DuplicateNutrient Breakdown
Based on U.S. government DRI, male 19-50, 2000 calories
| Macro | Target | Max | Recipe | % |
|---|
| Calories (kcal) | 2000 | | 733 | 37% |
| Carbohydrates (g) | 250 | | 29.3 | 12% |
| Protein (g) | 85 | | 7.33 | 9% |
| Fat (g) | 65 | | 73.33 | 113% |
| Omega-3 Fatty Acids (g) | | | 0 | |
| Omega-6 Fatty Acids (g) | | | 0 | |
| Fiber (g) | 28 | | 14.7 | 52% |
| Cholesterol (mg) | 0 | | 0 | |
| Vitamins | Target | Max | Recipe | % |
|---|
| Vitamin A (IU) | 3000 | 10000 | 0 | 0% |
| Vitamin B6 (mg) | 1.3 | 100 | 0 | 0% |
| Vitamin B12 (ug) | 2.4 | | 0 | 0% |
| Vitamin C (mg) | 90 | 2000 | 0 | 0% |
| Vitamin D (IU) | 600 | 4000 | 0 | 0% |
| Vitamin E (IU) | 20 | 1000 | 0 | 0% |
| Vitamin K (ug) | 120 | | 0 | 0% |
| Thiamin (mg) | 1.2 | | 0 | 0% |
| Riboflavin (mg) | 1.3 | | 0 | 0% |
| Niacin (mg) | 16 | 35 | 0 | 0% |
| Folate (ug) | 400 | 1000 | 0 | 0% |
| Panthotenic Acid (mg) | 5 | | 0 | 0% |
| Biotin (ug) | 30 | | 0 | 0% |
| Choline (mg) | 550 | 3500 | 0 | 0% |
| Minerals | Target | Max | Recipe | % |
|---|
| Calcium (g) | 1 | 2.5 | 0 | 0% |
| Chloride (g) | 2.3 | 3.6 | 0 | 0% |
| Chromium (ug) | 35 | | 0 | 0% |
| Copper (mg) | 0.9 | 10 | 0 | 0% |
| Iodine (ug) | 150 | 1100 | 0 | 0% |
| Iron (mg) | 8 | 45 | 0 | 0% |
| Magnesium (mg) | 420 | | 0 | 0% |
| Manganese (mg) | 2.3 | 11 | 0 | 0% |
| Molybdenum (ug) | 45 | 2000 | 0 | 0% |
| Phosphorus (g) | 0.7 | 4 | 0 | 0% |
| Potassium (g) | 3.5 | | 0 | 0% |
| Selenium (ug) | 55 | 400 | 0 | 0% |
| Sodium (g) | 1.5 | 2.3 | 0 | 0% |
| Sulfur (g) | 2 | | 0 | 0% |
| Zinc (mg) | 11 | 40 | 0 | 0% |