| Nutrient
|
Intake |
Natural
Sources
|
| Energy |
2500 Kcal |
|
| Protein |
60 grams |
|
| Vitamin A* |
770
micrograms RE |
Broccoli, butternut
squash, carrots, mango, sweet potatoes, pumpkin, tomato juice. |
| Vitamin E |
15 mg alphaTE |
Avocado, cod, polyunsaturated
plant oils (soybean, corn and canola oils), shrimp, sunflower seeds,
sweet potatoes, tofu, wheat germ. |
| Vitamin K* |
90 micrograms |
Broccoli, Brussels sprouts,cabbage,
leafy green vegetables, spinach. |
| Vitamin C* |
85 mg |
Broccoli, cabbage, cantaloupe,
citrus , green pepper, kiwi, mango, potatoes
red bell peppers, snow peas,
spinach, strawberries. |
| Thiamine |
1.4
mg |
Green peas, lean pork, seeds,
soy milk, spinach, tomato juice, watermelon. |
| Riboflavin |
1.4 mg |
Broccoli, eggs,
milk, mushrooms, spinach. |
| Niacin |
18 mg NE |
Chicken breast, lean ground beef, potatoes, shrimp, spinach, tomato juice, tuna (in water). |
| Vitamin B6 |
1.9 mg |
Acorn squash, bananas, broccoli,
chicken breast, egg yolk, legumes, meats, potatoes, spinach,
tomato juice , watermelon, white rice, whole grains. |
| Folate |
600 micrograms |
Asparagus, black-eyed peas,
broccoli, eggs, fruits, leafy green vegetables, green beans, lentils, legumes, navy, pinto and garbanzo beans, nuts, okra, orange juice,
tomato juice, whole grains, yeast. |
| Vitamin B12 |
2.6 micrograms |
Eggs, fish, meats, milk,
poultry. |
| Iron |
30 mg |
Artichoke, broccoli, dried fruit, enriched and whole grains, green beans, green
leafy vegetables, legumes, meat, parsley, spinach, tofu, tomato juice,
shrimp. |
| Zinc |
15 mg |
broccoli, eggs, green beans,
green peas, lean meats, lentils, plain yogurt, cooked
seafood, spinach, Swiss cheese, tofu, tomato juice, turkey (dark
meat), whole grains, wheat germ. |
| Iodine |
175 micrograms |
Cheese, bread, milk, salt, cooked
seafood. |
| Selenium |
65 micrograms |
Grains, meats, cooked seafood. |
| Vitamin D |
5 micrograms |
Butter, egg yolk, fish
oils, fortified milk, leafy green vegetables, skin exposure
to sunlight . |
| Calcium* |
1000 mg |
Almonds, cheese, green beans,
leafy green vegetables, legumes, milk,
sardines, spinach, tofu, yogurt. |
| Phosphorous* |
700 mg |
Eggs, fish, poultry, milk. |
| Magnesium* |
360 mg |
Artichokes, black-eyed peas,
broccoli, cashews, green beans, halibut, navy beans, pinto beans, spinach,
sunflower seeds, tofu, tomato juice. |
| Fluoride* |
3.1 mg |
Fluoridated drinking water,
cooked seafood, tea. |
*For Ages 14-18 use: calcium:1300
phosphorus:1250 magnesium: 400 fluoride: 2.9
Vitamin A: 750 Vitamin C: 80 Vitamin K: 75
RE = Retinol Equivalent
NE= Niacin Equivalent TE = alpha Tocopherol
Equivalent
REFERENCES:
1. Food & Nutrition Board,
National Research Council. Recommended Dietary Allowances, 10th ed.
Washington, D.C., National Academy Press, 1999.
2.Dietary Reference Intakes (DRI) and
Recommended Dietary Allowances (RDA)
3.
Dietary Reference Intakes for
Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese,
Molybdenum, Nickel, Silicon, Vanadium, and Zinc
4. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids,
2000, Institute of Medicine.
5. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and
Choline (1998)Institute of Medicine
6. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride(1997)Institute of Medicine
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Created: 10/3/2004
Last Update: 10/3/2004
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