For a quick indication of what foods a person should eat in a given day,
it is possible to observe the Recommended Dietary Allowances. The
following chart gives a value for various substances given a person's age
and gender. Thus, a fifty-year-old man has different requirements than
those of a twelve-year-old girl. Although not perfect, this is a good
general reference to follow.
| |
| Compound |
units/day |
Adult
Males
|
Adult
Females |
Children |
Infants |
Pregnancy and Lactating Women |
|
|
31-50 yr
|
31-50 yr
|
4-8 Years
|
7-12mths |
|
| Protein |
g |
63
|
50
|
28
|
14
|
65
|
|
|
|
|
|
|
|
| Vitamin A |
RE* |
1000
|
800
|
700
|
375
|
1300
|
| Vitamin D |
IU |
200*
|
200*
|
200*
|
200*
|
200*
|
| Vitamin E |
mg alphaTE* |
10
|
8
|
7
|
4
|
12
|
| Vitamin K |
ug |
80
|
65
|
30
|
10
|
65
|
| Vitamin C |
mg |
60
|
60
|
45
|
35
|
95
|
| Folate |
ug |
400**
|
400**
|
200**
|
80*
|
500-600**
|
| Thiamin(B1) |
mg |
1.2**
|
1.1**
|
0.6**
|
0.3**
|
1.4**
|
| Riboflavin (B2) |
mg |
1.3
|
1.1
|
0.6
|
0.4
|
1.4-1.6
|
| Niacin |
mg |
16
|
14
|
8
|
4
|
17-18
|
| Pyridoxine (B6) |
mg |
1.3
|
1.3
|
0.6
|
0.3
|
1.9-2.0 |
| Cyanocobalamine (B12) |
ug |
2.4
|
2.4
|
1.2
|
0.5
|
2.6-2.8
|
| Biotin |
ug |
30
|
30
|
12
|
6
|
30-35
|
| Pantothenic Acid |
mg |
5
|
5
|
3
|
1.8
|
6-7
|
| Choline |
mg |
550
|
425
|
250
|
150
|
450-550
|
|
|
|
|
|
|
|
| Calcium (Ca) |
mg |
1000*
|
1000
|
800
|
270*
|
1000*
|
| Phosphorus (P) |
mg |
700**
|
700**
|
500**
|
275*
|
700**
|
| Iodine (I) |
ug |
150
|
150
|
120
|
50
|
200
|
| Iron (Fe) |
mg |
10
|
15
|
10
|
10
|
30
|
| Magnesium (Mg) |
mg |
420
|
320
|
130
|
75*
|
320-360
|
| Copper (Cu) |
mg |
1.5-3
|
1.5-3
|
1-2
|
0.6-0.7
|
1.5-3
|
| Zinc (Zn) |
mg |
15
|
12
|
10
|
5
|
19
|
| Selenium (Se) |
ug |
70
|
55
|
30
|
15
|
75
|
|
|
|
|
|
|
|
| Chromium (Cr) |
ug |
50-200
|
50-200
|
50-200
|
10-60
|
50-200
|
| Molybdenum (Mo) |
ug |
75-250
|
75-250
|
50-150
|
15-40
|
75-250
|
| Manganese (Mn) |
mg |
2-5
|
2-5
|
2-3
|
0.3-1.0
|
2-5
|
| Fluoride (F) |
mg |
4.0*
|
3.0*
|
1.0*
|
0.50*
|
3.0*
|
| Sodium (Na) |
mg |
500
|
500
|
400
|
120-200
|
500
|
| Chloride (Cl) |
mg |
750
|
750
|
600
|
180-300
|
750
|
| Potassium (K) |
mg |
2000
|
2000
|
1600
|
500-700
|
2000
|
g = grams
mg = milligrams (0.001 g)
ug = micrograms (0.000001g)
IU = International Units
RE = Retinol Equivalent
Alpha TE = alpha Tocopherol equivalent
+ Generally the higher number was reported.
* AI (Adequate Intake) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Dietary Reference Intakes, 1998: Thiamin, Riboflavin, Niacin, B6, Folate, B12, Pantothenic Acid, Biotin and Choline. Values have changed from previous RDA.
** RDA (Recommended Dietary Allowance) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Dietary Reference Intakes, 1998: Thiamin, Riboflavin, Niacin, B6, Folate, B12, Pantothenic Acid, Biotin and Choline. Values have changed from previous RDA.
Numbers in black indicate 1989, 10th edition RDA values or suggested intakes,
which have not been revised. Other intake levels are still being reviewed. |
|
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