My RDA/RI settings

You may want to get more or less of a certain nutrient. You can adjust target amounts you wish to get below. You can only change your RDA/RI settings once a day and you must do this before adding to your food diary for that day.

Set your daily limits:

Kilocalories

Official RDA/RI: 2000.00

cal

Vitamins

Biotin (B7)

Official RDA/RI: 40.00

µg

Choline

Official RDA/RI: 490.00

Folate (B9)

Official RDA/RI: 400.00

µg

Niacin (B3)

Official RDA/RI: 15.00

Pantothenic Acid (B5)

Official RDA/RI: 5.00

Riboflavin (B2)

Official RDA/RI: 1.30

Thiamin (B1)

Official RDA/RI: 1.15

Vitamin A

Official RDA/RI: 800.00

µg

Vitamin B12

Official RDA/RI: 4.00

µg

Vitamin B6

Official RDA/RI: 1.65

Vitamin C

Official RDA/RI: 105.00

Vitamin D

Official RDA/RI: 15.00

µg

Vitamin E

Official RDA/RI: 15.00

Vitamin K1

Official RDA/RI: 105.00

µg

Vitamin K2

Official RDA/RI: 0.00

µg

Minerals

Calcium

Official RDA/RI: 1000.00

Copper

Official RDA/RI: 1.40

Iodine

Official RDA/RI: 150.00

µg

Iron

Official RDA/RI: 13.00

Magnesium

Official RDA/RI: 365.00

Manganese

Official RDA/RI: 3.00

Phosphorus

Official RDA/RI: 700.00

Potassium

Official RDA/RI: 4700.00

Selenium

Official RDA/RI: 70.00

µg

Sodium chloride

Official RDA/RI: 5.00

Zinc

Official RDA/RI: 12.80

Macronutrients

Carbohydrate

Official RDA/RI: 130.00

Fibre

Official RDA/RI: 31.00

Protein

Official RDA/RI: 54.00

Fat

Official RDA/RI: 70.00

Lactose

Official RDA/RI: 0.00

Sugar

Official RDA/RI: 30.00

Natural sugars

Official RDA/RI: 0.00

Total sugars

Official RDA/RI: 50.00

Glycemic load

Official RDA/RI: 60.00

Phytochemicals

Flavonoids

Official RDA/RI: 500.00

Phytosterols

Official RDA/RI: 0.00

Resveratrol

Official RDA/RI: 0.50

Isoflavones

Official RDA/RI: 10.00

Lutein and Zeaxanthin

Official RDA/RI: 2000.00

µg

Lycopene

Official RDA/RI: 1500.00

µg

Myricetin

Official RDA/RI: 1.50

Quercetin

Official RDA/RI: 10.00

AminoAcids

Arginine

Official RDA/RI: 0.00

Histidine

Official RDA/RI: 0.98

Isoleucine

Official RDA/RI: 1.33

Leucine

Official RDA/RI: 2.94

Lysine

Official RDA/RI: 2.66

Methionine

Official RDA/RI: 1.33

Phenylalanine

Official RDA/RI: 2.31

Threonine

Official RDA/RI: 1.40

Tryptophan

Official RDA/RI: 0.35

Valine

Official RDA/RI: 1.68

FattyAcids

Omega 3 ALA

Official RDA/RI: 1.50

Omega 3 EPA/DHA

Official RDA/RI: 0.50

Omega 6 - gamma

Official RDA/RI: 13.00

Note: you can only click 'Update RDA/RI' once a day.

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