My daily nutritional requirements or my personal food pyramid i

Macro Nutrients i

Sugars
32g
Fibers
38g
Protein
60g
Fat
77g
Starch
275g
Carbs
346g
Water
3700g

Energy i

2514 kcal    

Micro nutrients

Essential Proteins
Tryptophan 0.3g RDA
Threonine 1.13g RDA
Isoleucine 1.50g RDA
Leucine 2.93g RDA
Lysine 2.25g RDA
Methionine 0.75g RDA
Phenylalanine
+
Tyrosine
1.88g RDA
Valine 1.95g RDA
Histidine 0.75g RDA
Cysteine 0.3g RDA
Minerals
Calcium, Ca 1000mg AI
Copper, Cu 0.9mg RDA
Fluoride, F 4000µg AI
Iron, Fe 8.00mg RDA
Magnesium, Mg 420mg RDA
Manganese, Mn 2.30mg AI
Phosphorus; P 700mg RDA
Potassium, K 4700mg AI
Selenium, Se 55.0µg RDA
Sodium, Na 1500mg AI
Zinc, Zn 11.0mg RDA
Vitamins
Vit A 900µg RDA
Vit E
+
Vit E add.
15.0mg RDA
Vit D 600IU AI
Vit C 90.0mg RDA
Vit B1 1.20mg RDA
Vit B2 1.30mg RDA
Vit B3 16.0mg RDA
Vit B5 5.00mg AI
Vit B6 1.30mg RDA
Vit B9 400µg RDA
Vit B12
+
Vit B12 add.
2.40µg RDA
Choline 550mg AI
Vit K1
+
Vit K2
120µg AI
Essential Omega fatty acids
Ω6 Essential LA 11.2g AI
Ω3 Essential ALA 1.40g AI
Ω3 ~Essential EPA
+
Ω3 ~Essential DHA
0.25g AI
Undesired nutrients
Trans Fat 2.79g BAD
Saturated Fat 14.0g BAD

Carbohydrates

Sugars

32g RDA
5% of total calories
Non-added sugars = natural sugars!

Carbohydrates

Fibers

38g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Protein

60g RDA
0.8g per kg body weight

Fat

77g RDA
28% of total calories

Carbohydrates

Starch

275g deducted
Starches are your main long term energy source

Carbs

346g AI
55% of total calories
Total carbs = sugars + starch + fiber

Water

3700g AI
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.