|
Nutrients |
Men (19~64 yrs) |
Men (+64 yrs.) |
Women (19~54 yrs.) |
Women (+54 yrs.) |
|---|---|---|---|---|
| Vitamin A (microgms) | 750 | 750 | 750 | 750 |
| Thiamine (mg) | 1.1 | 0.9 | 0.8 | 0.7 |
| Riboflavin (mg) | 1.7 | 1.5 | 1.2 | 1.0 |
| Niacin (mg) | 20 | 17 | 14 | 12 |
| Vitamin B6 (mg) | 2 | 1.5 | 1.4 | 1.1 |
| Folate (mg) | 200 | 200 | 200 | 200 |
| Vitamin B12 (mg) | 2 | 2 | 2 | 2 |
| Vitamin C (mg) | 40 | 40 | 50 | 50 |
| Vitamin E (mg) | 10 | 10 | 7 | 7 |
| Zinc (mg) | 12 | 12 | 12 | 12 |
| Iron (mg) | 7 | 7 | 12.6 | 5.7 |
| Magnesium (mg) | 320 | 320 | 270 | 270 |
| Iodine (mg) | 150 | 150 | 120 | 120 |
| Calcium (mg) | 800 | 800 | 800 | 1000 |
| Phosphorus (mg) | 1000 | 1000 | 1000 | 1000 |
| Selenium (mmol) | 70 | 85 | 85 | 75 |
| Sodium (mmol) | 40-100 | 40-100 | 40-100 | 40-100 |
| Potassium (mmol) | 50-140 | 50-140 | 50-140 | 50-140 |
Note : During pregnancy and lactation, the requirements are much higher
than the above recommendations. For dietary information for pregnant women,
please click
Source: Understanding Nutrition by Whiney & Rolfes.
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