Beginners Recipe w/ More Optimum Nutrition Protein and Different Multi Vitamin
by youngotti
Last updated August 8 2013 Duplicatesame as beginner's recipe with different protein and multi-vitamin.
Nutrient Breakdown
Based on Rob's Recommended
| Macro | Target | Max | Recipe | % |
|---|
| Calories (kcal) | 2500 | | 1848 | 74% |
| Carbohydrates (g) | 400 | | 205.8 | 51% |
| Protein (g) | 80 | | 167.2 | 209% |
| Fat (g) | 65 | | 60.9 | 94% |
| Omega-3 Fatty Acids (g) | | | 900 | |
| Omega-6 Fatty Acids (g) | | | 0 | |
| Fiber (g) | 40 | | 32.2 | 81% |
| Cholesterol (mg) | 0 | | 135 | |
| Vitamins | Target | Max | Recipe | % |
|---|
| Vitamin A (IU) | 5000 | 10000 | 12500 | 250% |
| Vitamin B6 (mg) | 2 | 100 | 16 | 800% |
| Vitamin B12 (ug) | 6 | | 28 | 467% |
| Vitamin C (mg) | 60 | 2000 | 560 | 933% |
| Vitamin D (IU) | 400 | 4000 | 200 | 50% |
| Vitamin E (IU) | 30 | 1000 | 430 | 1433% |
| Vitamin K (ug) | 80 | | 0 | 0% |
| Thiamin (mg) | 1.5 | | 15.75 | 1050% |
| Riboflavin (mg) | 1.7 | | 15.94 | 938% |
| Niacin (mg) | 20 | 35 | 30 | 150% |
| Folate (ug) | 400 | 1000 | 400 | 100% |
| Panthotenic Acid (mg) | 10 | | 15 | 150% |
| Biotin (ug) | 300 | | 200 | 67% |
| Choline (mg) | 0.55 | 3500 | 500 | > 5000% |
| Minerals | Target | Max | Recipe | % |
|---|
| Calcium (g) | 1 | 2.5 | 1.95 | 195% |
| Chloride (g) | 3.4 | 3.6 | 0 | 0% |
| Chromium (ug) | 120 | | 145 | 121% |
| Copper (mg) | 2 | 10 | 2 | 100% |
| Iodine (ug) | 150 | 1100 | 0 | 0% |
| Iron (mg) | 18 | 45 | 33 | 183% |
| Magnesium (mg) | 400 | | 550 | 138% |
| Manganese (mg) | 2 | 11 | 5 | 250% |
| Molybdenum (ug) | 75 | 2000 | 0 | 0% |
| Phosphorus (g) | 1 | 4 | 0.5 | 50% |
| Potassium (g) | 3.5 | | 4.134 | 118% |
| Selenium (ug) | 70 | 400 | 50 | 71% |
| Sodium (g) | 2.4 | 2.3 | 2.782 | 116% |
| Sulfur (g) | 2 | | 2 | 100% |
| Zinc (mg) | 15 | 40 | 15 | 100% |