utrition Tips● Lorem ipsum dolor sit amet, sed di onsecer adipiscing elit, sed diam nonummy nibh mmodo consequat. sed di onsecer adipiscing elit, sed diam nonumm

The RDA allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses.

  Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined.

 

PHYSICAL CHARACTERISTICS
Category Female  
Age 19 - 24 years
Weight 110 lb(s)
Height 5'3"  
 
RECOMMENDED DIETARY ALLOWANCES (RDAs)
Protein 46 g
 
Fat-Soluble Vitamins
Vitamin A 2664 IU (1)
Vitamin D3 400 IU (2)
Vitamin E 8 mcg alpha-TE (3)
Vitamin K 60 mcg
 
Water-Soluble Vitamins
Vitamin C 60 mg
Thiamin 1.1 mg
Riboflavin 1.3 mg
Niacin 15 mg NE (4)
Vitamin B6 1.6 mg
Folate 180 mcg
Vitamin B12 2 mcg
 
Minerals
Calcium 1200 mg
Phosphorus 1200 mg
Magnesium 280 mg
Iron 15 mg
Zinc 12 mg
Iodine 150 mcg
Selenium 55 mcg

NOTES:

(1) 3.33 IU = 1 mcg of retinol = 1 RE or 6 mcg beta-carotene.
(2) 400 IU of vitamin D = 10 mcg cholecalciferol.
(3) 1 alpha-TE = 1 mg of d-alpha-tocopherol = 1.49 IU.
(4) 1 NE = 1 mg of niacin or 60 mg of dietary tryptophan.

g = gram
mg = milligram
mcg = microgram
IU = international unit
NE = niacin equivalent
RE = retinol equivalent
TE = tocopherol equivalent

Source: Adapted from Recommended Dietary Allowances, 10th ed. National Research Council, National Academy Press, Washington, D.C. 1989

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