My daily nutritional requirements i

Macro Nutrients - personal food pyramid 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 or natural sugars!

Carbohydrates

Fibers

38g AI
Fibers are practically undigestible carbs that have many diverse healthy benefits.

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.