Hygiene Atlas

Atlas · Plate V · Biochemistry and Nutrition · 02

Macronutrients

Carbohydrate and protein each supply 4 kcal per gram, fat 9 and alcohol 7. Adults should get 45-65% of calories from carbohydrate, 20-35% from fat and 10-35% from protein, keeping added sugars and saturated fat each under 10%. Nine of the 20 amino acids are essential, and building collagen depends on vitamin C.

High-yield facts · 7

  1. Energy per gram: carbohydrate 4 kcal, protein 4 kcal, fat 9 kcal, alcohol 7 kcal.S54
  2. Adult acceptable ranges: carbohydrate 45-65% of calories, fat 20-35%, protein 10-35%.S54
  3. Dietary Guidelines: keep added sugars under 10% of daily calories and saturated fat under 10%; sodium under 2,300 mg/day.S54
  4. Protein is built from 20 amino acids, 9 of which are essential (must come from food).S49
  5. Collagen is rich in glycine, proline and hydroxyproline; hydroxylation of proline needs vitamin C.S49S53
  6. Glucose is the main fuel for the brain and red blood cells.S49
  7. Fiber is not digested; it adds bulk and helps glycemic control. Adults need roughly 14 g per 1,000 kcal.S54

Facts are written in our own words; each tag links to its source. Values marked "sources vary" differ between references, so check the one your program uses.