Beginners Recipe w/ More Optimum Nutrition Protein
by youngotti
Last updated August 7 2013 DuplicateSame as beginner's recipe w/ different protein.
Nutrient Breakdown
Based on U.S. government DRI, male 19-50, 2000 calories
| Macro | Target | Max | Recipe | % |
|---|
| Calories (kcal) | 2000 | | 1893 | 95% |
| Carbohydrates (g) | 250 | | 217.8 | 87% |
| Protein (g) | 85 | | 167.2 | 197% |
| Fat (g) | 65 | | 60.9 | 94% |
| Omega-3 Fatty Acids (g) | | | 900 | |
| Omega-6 Fatty Acids (g) | | | 0 | |
| Fiber (g) | 28 | | 32.2 | 115% |
| Cholesterol (mg) | 0 | | 135 | |
| Vitamins | Target | Max | Recipe | % |
|---|
| Vitamin A (IU) | 3000 | 10000 | 12500 | 417% |
| Vitamin B6 (mg) | 1.3 | 100 | 1.1 | 81% |
| Vitamin B12 (ug) | 2.4 | | 3 | 125% |
| Vitamin C (mg) | 90 | 2000 | 61 | 67% |
| Vitamin D (IU) | 600 | 4000 | 400 | 67% |
| Vitamin E (IU) | 20 | 1000 | 230 | 1150% |
| Vitamin K (ug) | 120 | | 0 | 0% |
| Thiamin (mg) | 1.2 | | 0.775 | 65% |
| Riboflavin (mg) | 1.3 | | 0.965 | 74% |
| Niacin (mg) | 16 | 35 | 10.02 | 63% |
| Folate (ug) | 400 | 1000 | 0 | 0% |
| Panthotenic Acid (mg) | 5 | | 5.125 | 102% |
| Biotin (ug) | 30 | | 150 | 500% |
| Choline (mg) | 550 | 3500 | 500 | 91% |
| Minerals | Target | Max | Recipe | % |
|---|
| Calcium (g) | 1 | 2.5 | 0.8 | 80% |
| Chloride (g) | 2.3 | 3.6 | 2.437 | 106% |
| Chromium (ug) | 35 | | 120 | 343% |
| Copper (mg) | 0.9 | 10 | 0.002 | 0% |
| Iodine (ug) | 150 | 1100 | 0 | 0% |
| Iron (mg) | 8 | 45 | 18.001 | 225% |
| Magnesium (mg) | 420 | | 0 | 0% |
| Manganese (mg) | 2.3 | 11 | 0.004 | 0% |
| Molybdenum (ug) | 45 | 2000 | 0 | 0% |
| Phosphorus (g) | 0.7 | 4 | 0.5 | 71% |
| Potassium (g) | 3.5 | | 3.986 | 114% |
| Selenium (ug) | 55 | 400 | 0 | 0% |
| Sodium (g) | 1.5 | 2.3 | 4.322 | 288% |
| Sulfur (g) | 2 | | 2 | 100% |
| Zinc (mg) | 11 | 40 | 0.015 | 0% |