Estimated Dietary Requirements for a
Healthy Adult |
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Nutrients |
Units |
Daily
Amount |
Notes |
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Fundamental Food Components |
|
1 |
|
Calories |
kcal |
2000 |
2000 calories per day
has been adopted as the comparison standard |
|
2 |
|
Protein |
g |
100 |
20% of daily calories
from protein, 4 calories of protein per gram |
|
3 |
|
Fat total |
g |
56 |
25% of daily calories
from fats, 9 calories per gram of fat |
|
4 |
|
Carbohydrate |
g |
275 |
55% from
carbohydrates, 4 calories per gram of carbohydrate |
|
5 |
|
Fiber,
total |
g |
30 |
Required fiber is at
least 1 gram per 80 calories |
|
6 |
|
Sugar,
total |
g |
55 |
This sugar maximum
represents 20% of the carbohydrates. |
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ORAC |
te |
3000 |
Oxygen Radical
Absorbance Capacity - anti-oxidant measurement |
|
|
|
Minerals |
|
|
7 |
|
Calcium CA |
mg |
1400 |
These
10 minerals are tabulated in the USDA database. We also have a need for the major mineral,
chloride, and trace minerals, boron, chromium, cobalt, fluoride, iodine,
molybdenum, nickel and vanadium. |
|
8 |
|
Copper CU |
mg |
2 |
|
9 |
|
Iron FE |
mg |
18 |
|
10 |
|
Magnesium MG |
mg |
500 |
|
11 |
|
Manganese MN |
mg |
2.3 |
In most situations
when these 10 minerals are obtained from foods that these additional required
minerals will be present. |
|
12 |
|
Phosphorus P |
mg |
2000 |
|
13 |
|
Potassium K |
mg |
4700 |
|
14 |
|
Selenium SE |
mcg |
70 |
|
|
15 |
|
Sodium NA |
mg |
2300 |
2300 mg of sodium represents an upper limit for an adult. |
|
16 |
|
Zinc ZN |
mg |
15 |
|
|
|
|
Vitamins |
|
|
17 |
|
A
Retinol |
iu |
5000 |
5000 iu (International Units) = 1500
mcg (micrograms) |
|
18 |
|
B1 Thiamine |
mg |
2 |
There are 7 B-vitamins listed. Since they tend to function together it is
important to obtain all of them in sufficient quantity. |
|
19 |
|
B2 Riboflavin |
mg |
2.8 |
|
20 |
|
B3 Niacin |
mg |
22 |
|
21 |
|
B5 Pantothenic Acid |
mg |
5 |
|
22 |
|
B6 Pyridoxine |
mg |
2.4 |
|
23 |
|
B9 Folic Acid |
mcg |
400 |
|
24 |
|
B12 Cobalamin |
mcg |
6 |
|
25 |
|
C
Ascorbic acid |
mg |
90 |
|
|
26 |
|
D
Calciferol |
iu |
400 |
400 iu = 10 mcg |
|
27 |
|
E
Tocopherol |
mg |
15 |
1 mg = 1.5 iu; 15mg =
22.5iu |
|
28 |
|
K
Phylloquinone |
mcg |
300 |
|
|
Fat Details |
|
|
|
29 |
|
Cholesterol |
mg |
300 |
300 is the maximum
suggested; none is required. |
|
30 |
|
Monounsaturated |
g |
18.5 |
Fats
are specified as equal amounts of monounsaturated, polyunsaturated and
saturated. |
|
31 |
|
Polyunsaturated |
g |
18.5 |
|
|
32 |
|
Omega-3 |
g |
1.6 |
The USDA database does not provide omega-3 or
omega-6 explicitly, and they are not provided for all foods. |
|
33 |
|
Omega-6 |
g |
7.8 |
|
34 |
|
Saturated |
g |
18.5 |
Saturated fats should
be as low as possible. |
|
35 |
|
Total
trans fats |
g |
5 |
Hydrogenated and
trans-fats should ideally be zero. |
|
|
|
Protein
Details |
|
|
36 |
|
Histidine* |
g |
3.1 |
Essential amino acids are protein components
that cannot be manfactured by our bodies and must be consumed in our diet. |
|
37 |
|
Isoleucine
* |
g |
4.4 |
|
38 |
|
Leucine
* |
g |
9.6 |
|
39 |
|
Lysine
* |
g |
8.9 |
|
|
40 |
|
Methionine
* |
g |
4.4 |
Methionine is the most difficult protein
component to get in our food. Cystine
is converted into methionine as needed. |
|
|
|
cystine |
g |
4.4 |
|
41 |
|
Phenylalanine * |
g |
8.2 |
|
|
|
tyrosine |
g |
8.2 |
|
|
42 |
|
Threonine
* |
g |
4.7 |
There are a total of 22 amino acids known to
form our body protein. Eleven amino
acids contribute to the essential aminos required, the other 11 can be
manufactured by our body. |
|
43 |
|
Tryptophan * |
g |
1.2 |
|
44 |
|
Valine
* |
g |
5.6 |
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` |
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A 2000 calorie per day food plan, corresponding to food
labeling, has been selected. It is
recommended that all nutrients come from foods, not supplements. Sugar, sodium, cholesterol, saturated fats,
trans fats and alcohol should be minimized.
Numerical requirements are based on our example healthy full-grown
adult. When men and women required
different amounts, the greater was selected for this example. |
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Required nutrients are customized for each person. This table
can be used as a tutorial on required nutrients and as a starting point for
figuring out individual ideal nutrient needs. |
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