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Information on the recommended daily living activities and nutritional requirements for different age groups, including boys, girls, men, and women. It includes details on typical daily living activities, vitamin and mineral intake, and dietary reference intakes.
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These equations provide an estimate of energy requirement. Relative body weight (i.e. loss, stable, gain) is the preferred indicator of energy adequacy.
Sedentary
Low Active
Active
Very Active
Typical daily living
activities
(e.g., household tasks,
walking to the bus)
Typical daily living
activities
30 - 60 minutes of daily
moderate activity
(ex. walking at 5-7 km/h)
Typical daily living
activities
At least 60 minutes of
daily moderate activity
Typical daily living activities
At least 60 minutes of daily
moderate activity
An additional 60 minutes of
vigorous activity or 120 minutes of
moderate activity
Vitamin C
8
Thiamin
Riboflavin
Niacin
10
Vitamin B
Unit
mg/day
mg/day
mg/day
mg/day (NE)
mg/day
9
9
11
Infants
0-6 mo
7-12 mo
a
Children
1-3 y4-8 y
Males
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
Females
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
Pregnancy
< 18 y
19-30 y31-50 y
Lactation
< 18 y
19-30 y31-50 y
This table presents
Estimated Average Requirements (EARs) in italics
Recommended Dietary Allowances (RDAs) in
bold type
and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).
Tolerable Upper Intake Levels (ULs) are in shaded columns. 8
Because smoking increases oxidative stress and metabolic turnover of vitamin C, the requirement for smokers is increased by 35 mg/day.
9
Due to lack of suitable data, ULs could not be established for thiamin and riboflavin. This does not mean that there is no potential for adverse effects resulting from high intakes.
10
As Niacin Equivalents (NE). See conversion factors for more details.
11
The UL for niacin applies only to synthetic forms obtained from supplements, fortified foods, or a combination of the two.
a
As preformed niacin, not NE, for this age group.
N
OTE
:
These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.
Folate
12
Vitamin B
Pantothenic
Acid
Biotin
Choline
15
Unit
μg/day (DFE)
μg/day
mg/day
μg/day
mg/day
13
14
14
14
Infants
0-6 mo
7-12 mo
Children
1-3 y4-8 y
Males
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
d
d
Females
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
b
b
b
d
d
Pregnancy
< 18 y
19-30 y31-50 y
c
c
c
Lactation
< 18 y
19-30 y31-50 y
This table presents
Estimated Average Requirements (EARs) in italics
Recommended Dietary Allowances (RDAs) in
bold type
and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).
Tolerable Upper Intake Levels (ULs) are in shaded columns. 12
As Dietary Folate Equivalents (DFE). See conversion factors for more details.
13
The UL for folate applies only to synthetic forms obtained from supplements, fortified foods, or a combination of the two.
14
Due to lack of suitable data, ULs could not be established for vitamin B12, pantothenic acid or biotin. This does not mean that there is no potential for adverse effects resulting from high intakes.
15
Although AIs have been set for choline, there are few data to assess whether a dietary supply of choline is needed at all stages of the life cycle, and it may be that the choline requirement can be met byendogenous synthesis at some of these stages.
b
In view of evidence linking the use of supplements containing folic acid before conception and during early pregnancy with reduced risk of neural tube defects in the fetus, it is recommended that all womencapable of becoming pregnant take a supplement containing 400μg of folic acid every day, in addition to the amount of folate found in a healthy diet.
c
It is assumed that women will continue consuming 400 μg folic acid from supplements until their pregnancy is confirmed and they enter prenatal care. The critical time for formation of the neural tube isshortly after conception.
d
Because 10 to 30 percent of older people may malabsorb food-bound vitamin B12, it is advisable for those older than 50 years to meet the RDA mainly by consuming foods fortified with vitamin B12 or a supplement containing vitamin B12.
N
OTE
:
These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.
Iron
18
Magnesium
Manganese
Molybdenum
Nickel
Phosphorus
Unit
mg/day
mg/day
mg/day
μg/day
mg/day
mg/day
19
Infants
0-6 mo
7-12 mo
Children
1-3 y4-8 y
Males
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
Females
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
e
e
e
e
e
e
e
e
e
e
e
e
Pregnancy
< 18 y
19-30 y31-50 y
Lactation
< 18 y
19-30 y31-50 y
This table presents
Estimated Average Requirements (EARs) in italics
Recommended Dietary Allowances (RDAs) in
bold type
and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).
Tolerable Upper Intake Levels (ULs) are in shaded columns. 18
The requirement for iron is 1.8 times higher for vegetarians due to the lower bioavailability of iron from a vegetarian diet.
19
The UL for magnesium represents intake from a pharmacological agent only and does not include intake from food and water.
e
For the EAR and RDA, it is assumed that girls younger than 14 years do not menstruate and that girls 14 years and older do menstruate. It is assumed that women 51 years and older are post-menopausal.
N
OTE
:
These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.
Selenium
Silicon
20
Vanadium
22
Zinc
23
Potassium
24
Sodium
25
Chloride
26
Sulfate
27
Unit
μg/day
mg/day
mg/day
mg/day
mg/day
mg/day
21
21
21
Infants
0-6 mo
7-12 mo
Children
1-3 y4-8 y
Males
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
Females
9-13 y
14-18 y19-30 y31-50 y51-70 y
70 y
Pregnancy
< 18 y
19-30 y31-50 y
Lactation
< 18 y
19-30 y31-50 y
This table presents
Estimated Average Requirements (EARs) in italics
Recommended Dietary Allowances (RDAs) in
bold type
and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). Tolerable Upper
Intake Levels (ULs) are in shaded columns. 20
Although silicon has not been shown to cause adverse effects in humans, there is no justification for adding silicon to supplements.
21
Due to lack of suitable data, ULs could not be established for silicon, potassium, and sulfate. This does not mean that there is no potential for adverse effects resulting from high intakes.
22
Although vanadium in food has not been shown to cause adverse effects in humans, there is no justification for adding vanadium to food and vanadium supplements should be used with caution. The UL is based onadverse effects in laboratory animals and this data could be used to set a UL for adults but not children and adolescents.
23
The requirement for zinc may be as much as 50 percent greater for vegetarians, particularly for strict vegetarians whose major food staples are grains and legumes, due to the lower bioavailability of zinc from avegetarian diet.
24
The beneficial effects of potassium appear to be mainly from the forms of potassium found naturally in foods such as fruits and vegetables. Supplemental potassium should only be provided under medical supervisionbecause of the well-documented potential for toxicity.
25
Grams of sodium
2.53 = grams of salt.
26
Sodium and chloride are normally found in foods together as sodium chloride (table salt). For this reason, the AI and UL for chloride are set at a level equivalent on a molar basis to those for sodium, since almost alldietary chloride comes with sodium added during processing or consumption of foods.
27
An AI for sulfate was not established because sulfate requirements are met when dietary intakes contain recommended levels of sulfur amino acids (protein).
N
OTE
:
These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.
Total Carbohydrate
Total Protein
Total Fat
n-6 polyunsaturated
fatty acids
(linoleic acid)
n-3 polyunsaturated
fatty acids
α
-linolenic acid)
Males & Females
34
Percent of Energy
Percent of Energy
Percent of Energy
Percent of Energy
Percent of Energy
35
34
Includes pregnant and lactating women.
35
Up to 10% of the AMDR can be consumed as eicosapentaenoic acid (EPA) and/or docosahexaenoic acid (DHA).
g
A UL was not set for saturated fatty acids, trans fatty acids, dietary cholesterol, or added sugars. g
Added sugars are defined as sugars and syrups that are added to foods during processing or preparation. Although there were insufficient data to set a UL for added sugars, this maximal intake level is suggested toprevent the displacement of foods that are major sources of essential micronutrients.
Reference amino acid pattern for use in evaluating the quality of foodproteins using the protein digestibility corrected amino acid score (PDCAAS).Based on Estimated Average Requirements for both indispensable aminoacids and for total protein for 1-3 year olds.