Female (25–50 years) | Male (25–59 years) | Boy (7 years) | Girl (16 years) | |
---|---|---|---|---|
Energy (kcal) | 2617 | 3280 | 2025 | 2451 |
Protein (g) | 65–90 | 58–111 | 26–69 | 58–94 |
Fat (g) | 87–102 | 109–128 | 67.5–78.8 | 81.7–95.3 |
SFAs (g) | < 29.1 | < 36.4 | < 22.5 | < 27.2 |
PUFAs (g) | 17.4–29.1 | 21.9–36.4 | 13.5–22.5 | 16.3–27.2 |
n-3 PUFAs (g) | 1.5–5.8 | 1.8–7.3 | 1.1–4.5 | 1.4–5.4 |
n-6 PUFAs (g) | 7.3–23.3 | 9.1–29.2 | 5.6–18.0 | 6.8–21.8 |
TFAs (g) | < 2.9 | < 3.6 | < 2.3 | < 2.7 |
Added sugar (g)a | < 32.7 | < 41.0 | < 25.3 | < 30.6 |
Cholesterol (mg) | < 300 | < 300 | < 300 | < 300 |
Carbohydrate available (g) | 360–491 | 451–615 | 278–380 | 337–460 |
Fiber (g) | ≥ 25.0 | ≥ 25.0 | ≥ 25.0 | ≥ 25.0 |
Na (mg) | < 2000 | < 2000 | < 2000 | < 2000 |
K (mg) | ≥ 2700 | ≥ 2700 | ≥ 2700 | ≥ 2700 |
Ca (mg) | ≥ 1000 | ≥ 1000 | ≥ 900 | ≥ 1200 |
Mg (mg) | ≥ 300 | ≥ 350 | ≥ 170 | ≥ 400 |
Fe (mg) | ≥ 16 | ≥ 10 | ≥ 10 | ≥ 12 |
Zn (mg) | ≥ 7.0 | ≥ 10.0 | ≥ 7.0 | ≥ 7.0 |
Se (μg) | ≥ 70 | ≥ 30 | ≥ 20 | ≥ 70 |
Iodine (μg) | ≥ 200 | ≥ 200 | ≥ 140 | ≥ 200 |
Vit A-RAEb (μg) | ≥ 800 | ≥ 800 | ≥ 800 | ≥ 900 |
Thiamine (mg) | ≥ 1.0 | ≥ 1.2 | ≥ 1.0 | ≥ 1.0 |
Riboflavin (mg) | ≥ 1.2 | ≥ 1.5 | ≥ 1.1 | ≥ 1.2 |
Vit B6 (mg) | ≥ 1.2 | ≥ 1.5 | ≥ 700 | ≥ 1.2 |
Vit B12 (μg) | ≥ 3.0 | ≥ 3.0 | ≥ 1.8 | ≥ 3.0 |
Vit C (mg) | ≥ 100 | ≥ 100 | ≥ 80 | ≥ 100 |
Vit E (mg) | ≥ 14 | ≥ 14 | ≥ 10 | ≥ 15 |
Folate (μg) | ≥ 400 | ≥ 400 | ≥ 300 | ≥ 400 |
Niacin (mg) | ≥ 13 | ≥ 16 | ≥ 12 | ≥ 13 |