Tuesday, 10 April 2012

Amount of Daily Nutrients

DV is the short form of  Daily Value and which is shown in percentage. A food is considered a "good source" of a particular nutrient, if the food contains 10-19% of the Daily Value of the nutrient. A food is considered a "great source" if it contains more than 20% of the Daily Value of the nutrient.

Cholesterol = <300mg
The American Heart Association recommends less than 300 mg of cholesterol per day through food for people with no heart disease risk factors, and recommends less than 200 mg per day through food for people who have any heart disease risk factors.

15 grams of carbohydrates per day can limit nitrogen loss in the body. And raising carbohydrate intake to 50 grams per day severely limits the need for the body to use amino acids for gluoconeogenesis

Fiber may be beneficial in treating or preventing constipation, hemorrhoids and diverticulosis. Water-soluble fiber helps decrease blood cholesterol levels. 


Protein = 1.2g / kg
The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37.
 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training.


 = 65g
The average person should have about 85- 100 grams of fat per day. If your on a diet you should have about 60 grams of fat per day.
If you are trying to lose weight, 30 grams of fat. If you are a young teenager about 40-65 grams of fat. Consuming more than 65 grams of fat a day is unhealthy, an adult should have 65 grams or a little less simple.


Saturated Fat = <20g
The United States Health Department states the following on their site: A 1,600 calorie per day diet: 18 grams of saturated fat or less, 53 grams of fat or less. A 2,000 calorie per day diet: 20 grams of saturated fat or less, 65 grams of fat or less. A 2,200 calorie per day diet: 24 grams of saturated fat or less, 73 grams of fat or less. A 2,500 calorie per day diet: 25 grams of saturated fat or less, 80 grams of fat or less . A 2,800 calorie per day diet: 31 grams of saturated fat or less, 93 grams of fat or less. Keep in mind that most women should have a diet of no more than 2,000 calories/day, men no more than 2,500/day.)


Its 10000IU/day for adult males. 8000 for adult females. 12000 if lactating. 4000 for children ages 1-3. 5000 for children ages 4-6. 7000 for children ages 7-10.

0-6 months: 200 micrograms

6-12 months: 300 micrograms
1-3 years: 500 micrograms
4-8 years: 600 micrograms
Males 9-13 years: 900 micrograms
Males 14 years and older: 1.2 milligrams
Females 9-13 years: 900 micrograms
Females 14 years and older: 1.1 milligrams
Pregnant females of any age: 1.4 milligrams
Lactating females of any age: 1.5 milligrams

0-6 months: 300 micrograms

6-12 months: 400 micrograms
1-3 years: 500 micrograms
4-8 years: 600 micrograms
Males 9-13 years: 900 micrograms
Males 14 years and older: 1.3 milligrams
Females 9-13 years: 900 micrograms
Females 14-18 years: 1.0 milligram
Females 19 years and older: 1.1 milligrams
Pregnant females of any age: 1.4 milligrams
Lactating females of any age: 1.6 milligrams

Vitamin B3 (Niacin) = 20mg
0-6 months: 2 milligrams
6-12 months: 4 milligrams
1-3 years: 6 milligrams
4-8 years: 8 milligrams
Males 9-13 years: 12 milligrams
Males 14 years and older: 16 milligrams
Females 9-13 years: 12 milligrams
Females 14 years and older: 14 milligrams
Pregnant females of any age: 18 milligrams
Lactating females of any age: 17 milligrams

0-6 months: 1.7 milligrams
6-12 months: 1.8 milligrams
1-3 years: 2 milligrams
4-8 years: 3 milligrams
males 9-13 years: 4 milligrams
males 14 years and older: 5 milligrams
females 9-13 years: 4 milligrams
females 14 years and older: 5 milligrams
Pregnant females of any age: 6 milligrams
Lactating females of any age: 7 milligrams

0-6 months: 100 micrograms
6-12 months: 300 micrograms
1-3 years: 500 micrograms
4-8 years: 600 micrograms
Males 9-13 years: 1.0 milligram
Males 14-50 years: 1.3 milligrams
Males 51 years and older: 1.7 milligrams
Females 9-13 years: 1.0 milligram
Females 14-50: 1.2 milligrams
Females 51 years and older: 1.5 milligrams
Pregnant females of any age: 1.9 milligrams
Lactating females of any age: 2.0 milligrams


Vitamin B7 (Biotin) = 35mcgs
0-6 months: 5 micrograms
6-12 months: 6 micrograms

1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms

0-6 months: 65 micrograms
6-12 months: 80 micrograms
1-3 years: 150 micrograms
4-8 years: 200 micrograms
Males 9-13 years: 300 micrograms
Males 14 years and older: 400 micrograms
Females 9-13 years: 300 micrograms
Females 14 years and older: 400 micrograms
Pregnant females of any age: 600 micrograms
Lactating females of any age: 500 micrograms

0-6 months: 400 nanograms
6-12 months: 500 nanograms
1-3 years: 900 nanograms
4-8 years: 1.2 micrograms
males 9-13 years: 1.8 micrograms
males 14 years and older: 2.4 micrograms
females 9-13 years: 1.8 micrograms
females 14 years and older: 2.4 micrograms
Pregnant females of any age: 2.6 micrograms
Lactating females of any age: 2.8 micrograms

1-3 years: 15 milligrams
4-8 years: 25 milligrams
Males 9-13 years: 45 milligrams
Males 14-18 years: 75 milligrams
Males 19 years and older: 90 milligrams
Females 9-13 years: 45 milligrams
Females 14-18 years: 65 milligrams
Females 19 years and older: 75 milligrams
Pregnant females 18 years: 80 milligrams
Pregnant females 19 years and older: 85 milligrams
Lactating females 18 years: 115 milligrams
Lactating females 19 years and older: 120 milligrams

Infants 0-6 months: 10 micrograms (400 IU) per day
Infants 6-12 months: 10 micrograms (400 IU) per day
Children 1-13 years: 15 micrograms (600 IU)
Teenagers 14-18 years: 15 micrograms (600 IU)
Adults 19-70 years: 15 micrograms (600 IU)
Adults above 70 years: 20 micrograms (800 IU)
Pregnant and lactating women: 15 micrograms (600 IU)

Vitamin E = 30 IU (22.5mg)
Males and females, 0-6 months: 4 milligrams
Males and females, 6-12 months: 5 milligrams
Males and females, 1-3 years: 6 milligrams
Males and females, 4-8 years: 7 milligrams
Males and females, 9-13 years: 11 milligrams
Males and females, 14 years and older: 15 milligrams
Pregnant females, 18 years and older: 15 milligrams
Lactating females, 18 years and older : 19 milligrams

Vitamin K = 120mcg
Males and females, 0-6 months: 2 micrograms
Males and females, 7-12 months: 2.5 micrograms
Males and females, 1-3 years: 30 micrograms
Males and females, 4-8 years: 55 micrograms
Males and females, 9-13 years: 60 micrograms
Males and females, 14-18 years: 75 micrograms
Males, 19 years and older: 120 micrograms
Females, 19 years and older: 90 micrograms
Pregnant or lactating females, 18 years and younger: 75 micrograms
Pregnant or lactating females, 19 years and older: 90 micrograms

Calcium = 1000mg
0-6 months: 200 mg
6-12 months: 260 mg
1-3 years: 700 mg
4-8 years: 1000 mg
9-13 years: 1300 mg
14-18 years: 1300 mg
19-30 years: 1000 mg
31-50 years: 1000 mg
51-70 years (male): 1000 mg
51-70 years (female): 1200 mg
70+ years: 1200mg
Pregnant and lactating women (younger than 18 years): 1300 mg
Pregnant and lactating women (older than 18 years): 1000 mg

Magnesium = 400mg

males and females, 0-6 months: 30 milligrams
males and females, 6-12 months: 75 milligrams
males and females, 1-3 years: 80 milligrams
males and females, 4-8 years: 130 milligrams
males and females, 9-13 years: 240 milligrams
males, 14-18 years: 410 milligrams
males, 19-30 years: 400 milligrams
males, 31 years and older: 420 milligrams
females, 14-18 years: 360 milligrams
females, 19-30 years: 310 milligrams
females, 31 years and older: 320 milligrams
pregnant women, 18 years or younger: 400 milligrams
pregnant women, 19-30 years: 350 milligrams
pregnant women, 31-50 years: 360 milligrams
lactating women, 18 years or younger: 360 milligrams
lactating women, 19-30 years: 310 milligrams
lactating women, 31-50 years: 320 milligrams

Phosphorus = 1250mg
infants 0-6 months-old: 100 mg
infants 7-12 months old: 275 milligrams
children 1-3 years old: 460 milligrams
children between 4 and 8: 500 milligrams 
children ages 9-18 : 1,250 milligrams 
Adults 19 years and older: 700  milligrams
Pregnant and breastfeeding females under 18 years: 1,250  milligrams
Pregnant and breastfeeding females 19 years and older: 700 milligrams

Potassium = 5100mg
0-6 months: 400 mg
6-12 months: 700 mg
1-3 years: 3.5 g
4-8 years: 3.8 g
9-13 years: 4.5 g
14-18 years: 4.5 g
19-30 years: 4.7 g
31-50 years: 4.7 g
51+ years: 4.7 g
Pregnant women: 4.7 gLactating women: 5.1 g.

Sodium = <2400mg

infants 0-6 months: 120 milligrams
infants 7-12 months: 170 milligrams
children 1-3 years old: 200-400 milligrams (UL* 1000mg)
children between 4 and 8: 300-600 milligrams (UL 1400mg)
children ages 9-13 : 400-800 milligrams (UL 2000mg)
children ages 14-18 : 460-920 milligrams (UL 2300mg)
Adults 19 years and older:  460-920   milligrams (UL 2300mg) 
Pregnant and breastfeeding females under 18 years:  460-920   milligrams (UL 2300mg) 
Pregnant and breastfeeding females 19 years and older:  460-920  milligrams(UL 2300mg)
* Upper Limit
Copper = 3mg
0-6 months: 200 micrograms

7-12 months: 220 micrograms
1-3 years: 340 micrograms
4-8 years: 440 micrograms
Boys 9-13 years: 700 micrograms
Girls 9-13 years: 700 micrograms
Boys 14-18 years: 890 micrograms
Girls 14-18 years: 890 micrograms
Men 19-70 years: 900 micrograms
Women 19-70 years: 900 micrograms
Men greater than 70 years: 900 micrograms
Women greater than 70 years: 900 micrograms
Pregnant women 14-50 years: 1000 micrograms
Lactating women 14-50 years: 1300 micrograms

Iron = 18mg
0-6 months: .27 mg
7-12 months: 11 mg
1-3 years: 7 mg
4-8 years: 10 mg
Boys 9-13 years: 8 mg
Boys 14-18 years: 11 mg
Girls 9-13 years: 8 mg
Girls 14-18 years: 15 mg
Men 19-30 years: 8 mg
Men 31-50 years: 8 mg
Men 51-70 years: 8 mg
Men greater than 70 years: 8 mg
Women 19-30 years: 18 mg
Women 31-50 years: 18 mg
Women 51-70 years: 8 mg
Women greater than 70 years: 8 mg
Pregnant women 14-50 years: 27 mg
Lactating women 14-18 years: 10 mg
Lactating women 19-50 year: 9 mg

Manganese = 2mg

0-6 months: 3 micrograms
7-12 months: 600 micrograms
1-3 years: 1.2 milligrams
4-8 years: 1.5 milligrams
Boys 9-13 years: 1.9 milligrams
Boys 14-18 years: 2.2 milligrams
Girls 9-13 years: 1.6 milligrams
Girls 14-18 years: 1.6 milligrams
Men 19-70 years: 2.3 milligrams
Men greater than 70 years: 2.3 milligrams
Women 19-70 years: 1.8 milligrams
Women greater than 70 years: 1.8 milligrams
Pregnant women 14-50 years: 2 milligrams
Lactating women 14-50 years: 2 milligrams


Selenium = 70mcg
Males and females, 0-6 months: 15 micrograms
Males and females, 6-12 months: 20 micrograms
 Males and females, 1-3 years: 20 micrograms
Males and females, 4-8 years: 30 micrograms
Males and females, 9-13 years: 40 micrograms
Males and females, 14 years and older: 55 micrograms
Pregnant females: 60 micrograms
Lactating females: 70 micrograms

Zinc = 15mg

Males and females, 0-6 months: 2 milligrams
Males and females, 6-12 months: 3 milligrams
Males and females, 1-3 years: 3 milligrams
Males and females, 4-8 years: 5 milligrams
Males and females, 9-13 years: 8 milligrams
Males 14 years and older: 11 milligrams
Females 14-18 years: 9 milligrams
Females 19 years and older: 8 milligrams
Pregnant females 18 years or younger: 12 milligrams
Pregnant females 19 years and older: 11 milligrams
Lactating females 18 years or younger: 13 milligrams
Lactating females 19 years and older: 12 milligrams


Iodine = 150mcg
Adults should get 150 mcgs per day.
The children’s recommendation for iodine is 70 to 150 mcg.

Terms
IU = International Unit.
g = Grams.
mg = Miligrams.
mcg = Micrograms.
UL = Upper Limit.

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