Womena | Mena | |||||||
---|---|---|---|---|---|---|---|---|
Dietary Reference Intake constraints | 30–49 years | 50–59 years | 30–49 years | 50–59 years | ||||
Estimated Energy Requirement (kcal/day)b | 2000 | 1900 | 2650 | 2450 | ||||
Nutrients with DG | ||||||||
Total fat (% of energy) | 20–30 | 20–30 | 20–30 | 20–30 | ||||
SFA (% of energy) | ≤7 | ≤7 | ≤7 | ≤7 | ||||
Carbohydrate (% of energy) | 50–65 | 50–65 | 50–65 | 50–65 | ||||
Dietary fibre (g/day) | ≥18 | ≥18 | ≥20 | ≥20 | ||||
Sodium (salt-equivalent) (g/day)c | <7.0 | <7.0 | <8.0 | <8.0 | ||||
Potassium (mg/day) | ≥2600 | ≥2600 | ≥3000 | ≥3000 | ||||
Nutrients with RDA or AI | RDA or AI | UL | RDA or AI | UL | RDA or AI | UL | RDA or AI | UL |
Protein (g/day) | ≥50 | - | ≥50 | - | ≥60 | - | ≥60 | - |
n-3 PUFA (g/day) | ≥1.6 | - | ≥2.0 | - | ≥2.1 | - | ≥2.4 | - |
n-6 PUFA (g/day) | ≥8 | - | ≥8 | - | ≥10 | - | ≥10 | - |
Vitamin A (μgRAE/day)d | ≥700 | ≤2700 | ≥700 | ≤2700 | ≥900 | ≤2700 | ≥850 | ≤2700 |
Vitamin D (μg/day) | ≥5.5 | ≤100 | ≥5.5 | ≤100 | ≥5.5 | ≤100 | ≥5.5 | ≤100 |
Vitamin E (mg/day)e | ≥6.0 | ≤700 | ≥6.0 | ≤700 | ≥6.5 | ≤900 | ≥6.5 | ≤850 |
Vitamin K (μg/day) | ≥150 | - | ≥150 | - | ≥150 | - | ≥150 | - |
Vitamin B1 (mg/day) | ≥1.1 | - | ≥1.0 | - | ≥1.4 | - | ≥1.3 | - |
Vitamin B2 (mg/day) | ≥1.2 | - | ≥1.1 | - | ≥1.6 | - | ≥1.5 | - |
Niacin (mgNE/day)f | ≥12 | - | ≥11 | - | ≥15 | - | ≥14 | - |
Vitamin B6 (mg/day) | ≥1.2 | - | ≥1.2 | - | ≥1.4 | - | ≥1.4 | - |
Vitamin B12 (μg/day) | ≥2.4 | - | ≥2.4 | - | ≥2.4 | - | ≥2.4 | - |
Folate (μg/day) | ≥240 | - | ≥240 | - | ≥240 | - | ≥240 | - |
Pantothenic acid (mg/day) | ≥4 | - | ≥5 | - | ≥5 | - | ≥5 | - |
Vitamin C (mg/day) | ≥100 | - | ≥100 | - | ≥100 | - | ≥100 | - |
Calcium (mg/day) | ≥650 | ≤2500 | ≥650 | ≤2500 | ≥650 | ≤2500 | ≥700 | ≤2500 |
Magnesium (mg/day) | ≥290 | - | ≥290 | - | ≥370 | - | ≥350 | - |
Phosphorus (mg/day) | ≥800 | ≤3000 | ≥800 | ≤3000 | ≥1000 | ≤3000 | ≥1000 | ≤3000 |
Iron (mg/day)g | ≥10.5 | ≤40 | ≥6.5 | ≤40 | ≥7.5 | ≤55 | ≥7.5 | ≤50 |
Zinc (mg/day) | ≥8 | ≤35 | ≥8 | ≤35 | ≥10 | ≤45 | ≥10 | ≤45 |
Copper (mg/day) | ≥0.8 | ≤10 | ≥0.8 | ≤10 | ≥1.0 | ≤10 | ≥0.9 | ≤10 |
Manganese (mg/day) | ≥3.5 | ≤11 | ≥3.5 | ≤11 | ≥4.0 | ≤11 | ≥4.0 | ≤11 |