Male Drinking Requirement, in fluid ounces:

Body Weight x .35

Female Drinking Requirement, in fluid ounces:

Body Weight x .31

• Protein – 50 g

• Carbohydrates – 300 g

• Fiber – 25 g

• Dietary Fiber – 23 g

• Fat (total) – 65 g

• Saturated Fat – 20 g (bad fat / greatly increases cholesterol)

• Mono Fat- 23 g (good fat / lowers cholesterol)

• Poly Fat – 23 g (good fat / lowers cholesterol)

• Cholesterol – 300 mg

Vitamins

• Vitamin A  – 700 I.U.

• Thiamin – B1  -  1mg

• Riboflvin – B2  -  1 mg

• Niacin – B3  -  14 mg

• Vitamin B6  -  1 mg

• Vitamin B12  -  2 mcg

• Folate  -  400mcg

• Vitamin C  -  75 mg

• Vitamin D mcg  -  5 mcg

• Vit E – Alpha Equiv.  -  15 mg

Minerals

• Calcium – 1000 mg

• Iron -  18 mg

• Magnesium - 310 mg

• Phosphorus - 700 mg

• Potassium – 2000 mg

• Sodium – 2400 mg (approximately 1 teaspoon of salt)

• Zinc – 8 mg

Sugar

• No more than 10 teaspoons

Caffeine

• No more than 300 mg (equal to 3 small cups of coffee)