Male Version (weight loss)
Lots of foods lack the nutritional information about Chloride and Iodine, but I think they are perfect.
Based on Male 19-30, 2010 DRI, Gym and Programming
| Macro | Target | Max | Recipe | % |
|---|---|---|---|---|
| Calories (kcal) | 2500 | 2458 | 98% | |
| Carbohydrates (g) | 345 | 355.5 | 103% | |
| Protein (g) | 157 | 158.32 | 101% | |
| Total Fat (g) | 56 | 58.18 | 104% | |
| Saturated Fat (g) | 0 | |||
| Monounsaturated Fat (g) | 0 | |||
| Polyunsaturated Fat (g) | 0 | |||
| Omega-3 Fatty Acids (g) | 0 | 10.2 | ||
| Omega-6 Fatty Acids (g) | 0 | 9.31 | ||
| Total Fiber (g) | 38 | 46 | 121% | |
| Solubule Fiber (g) | 0 | |||
| Insolubule Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Max | Recipe | % |
|---|---|---|---|---|
| Vitamin A (IU) | 900 | 10000 | 950 | 106% |
| Vitamin B6 (mg) | 1.3 | 100 | 20.7 | 1591% |
| Vitamin B12 (ug) | 2.4 | 12.2 | 509% | |
| Vitamin C (mg) | 90 | 2000 | 100 | 111% |
| Vitamin D (IU) | 600 | 4000 | 408 | 68% |
| Vitamin E (IU) | 30 | 1000 | 70 | 233% |
| Vitamin K (ug) | 120 | 15 | 13% | |
| Thiamin (mg) | 1.2 | 11.57 | 964% | |
| Riboflavin (mg) | 1.3 | 24.184 | 1860% | |
| Niacin (mg) | 16 | 35 | 25.83 | 161% |
| Folate (ug) | 400 | 1000 | 538 | 135% |
| Panthotenic Acid (mg) | 5 | 15.6 | 312% | |
| Biotin (ug) | 30 | 358 | 1194% | |
| Choline (mg) | 550 | 3500 | 129.6 | 24% |
| Minerals | Target | Max | Recipe | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 2.5 | 1.01 | 101% |
| Chloride (g) | 2.3 | 3.6 | 0 | 0% |
| Chromium (ug) | 35 | 121 | 346% | |
| Copper (mg) | 0.9 | 10 | 3.97 | 441% |
| Iodine (ug) | 150 | 1100 | 2 | 1% |
| Iron (mg) | 8 | 45 | 20.15 | 252% |
| Magnesium (mg) | 400 | 1005.7 | 251% | |
| Manganese (mg) | 2.3 | 11 | 13.46 | 585% |
| Molybdenum (ug) | 45 | 2000 | 0 | 0% |
| Phosphorus (g) | 0.7 | 4 | 2.465 | 352% |
| Potassium (g) | 4.7 | 4.24 | 90% | |
| Selenium (ug) | 55 | 400 | 233 | 424% |
| Sodium (g) | 1.5 | 2.3 | 1.68 | 112% |
| Sulfur (g) | 2 | 0 | 0% | |
| Zinc (mg) | 11 | 40 | 16.583 | 151% |