dri_tables-eng.pdf

Dietary Reference Intakes

Definitions

Estimated Average Requirement (EAR)

• The EAR is the median daily intake value that is estimated to meet the requirement of half the healthy

individuals in a life-stage and gender group. At this level of intake, the other half of the individuals in the

specified group would not have their needs met.

• The EAR is based on a specific criterion of adequacy, derived from a careful review of the literature.

Reduction of disease risk is considered along with many other health parameters in the selection of that

criterion.

• The EAR is used to calculate the RDA. It is also used to assess the adequacy of nutrient intakes, and

can be used to plan the intake of groups.

Recommended Dietary Allowance (RDA)

• The RDA is the average daily dietary intake level that is sufficient to meet the nutrient requirement of

nearly all (97 to 98 percent) healthy individuals in a particular life-stage and gender group.

• The RDA is the goal for usual intake by an individual.

Adequate Intake (AI)

• If sufficient scientific evidence is not available to establish an EAR on which to base an RDA, an AI is

derived instead.

• The AI is the recommended average daily nutrient intake level based on observed or experimentally

determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy

people who are assumed to be maintaining an adequate nutritional state.

• The AI is expected to meet or exceed the needs of most individuals in a specific life-stage and gender

group.

• When an RDA is not available for a nutrient, the AI can be used as the goal for usual intake by an

individual. The AI is not equivalent to an RDA.

Tolerable Upper Intake Level (UL)

• The UL is the highest average daily nutrient intake level likely to pose no risk of adverse health effects

to almost all individuals in a given life-stage and gender group.

• The UL is not a recommended level of intake

• As intake increases above the UL, the potential risk of adverse effects increases.

Estimated Energy Requirement (EER)

• An EER is defined as the average dietary energy intake that is predicted to maintain energy balance in

healthy, normal weight individuals of a defined age, gender, weight, height, and level of physical activity

consistent with good health. In children and pregnant and lactating women, the EER includes the needs

associated with growth or secretion of milk at rates consistent with good health.

• Relative body weight (i.e. loss, stable, gain) is the preferred indicator of energy adequacy.

Acceptable Macronutrient Distribution Range (AMDR)

• The AMDR is a range of intake for a particular energy source (protein, fat, or carbohydrate), expressed

as a percentage of total energy (kcal), that is associated with reduced risk of chronic disease while

providing adequate intakes of essential nutrients.

UPDATED NOVEMBER 2010

Dietary Reference Intakes

Definitions

Total Fibre

• The sum of Dietary Fibre and Functional Fibre.

Dietary Fibre

• Non-digestible carbohydrates and lignin that are intrinsic and intact in plants.

• Dietary fibre includes plant non-starch polysaccharides (e.g. cellulose, pectin, gums, hemicellulose, β-

glucans, and fibres contained in oat and wheat bran), plant carbohydrates that are not recovered by

alcohol precipitation (e.g. inulin, oligosaccharides, and fructans), lignin, and some resistant starch.

Functional Fibre

• Isolated non-digestible carbohydrates that have been shown to have beneficial physiological effects in

humans.

• Functional fibre includes isolated non-digestible plant (e.g. resistant starch, pectin, and gums), animal

(e.g. chitin and chitosan), or commercially produced (e.g. resistant starch, polydextrose, polyols, inulin,

and indigestible dextrins) carbohydrate.

Physical Activity Level (PAL)

• The ratio of total energy expenditure to basal energy expenditure.

• The Physical Activity Level categories were defined as sedentary (PAL 1.0-1.39), low active (PAL 1.4-

1.59), active (PAL 1.6-1.89), and very active (PAL 1.9-2.5).

• Physical Activity Level should not be confused with the physical activity coefficients (PA values) used in

the equations to estimate energy requirement.

Vitamin E

• The requirement for vitamin E is based on the 2R-stereoisomeric forms of alpha-tocopherol only. This

includes RRR-alpha-tocopherol, which occurs naturally in foods, and the 2R-stereoisomeric forms

(RRR- , RSR- , RRS- , and RSS- forms) that occur in supplements and fortified foods (all racemic

alpha-tocopherol). Other forms of vitamin E do not contribute toward meeting the requirement.

• Previously, vitamin E activity was reported in alpha-tocopherol equivalents (αTE), which included all

forms of vitamin E. Alpha-tocopherol equivalents should be converted to milligrams of alpha-

tocopherol.

• The UL for vitamin E applies to any isomeric form of supplemental alpha-tocopherol.

REFERENCES:

• Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (1997);

• Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic

Acid, Biotin, and Choline (1998);

• Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000);

• Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron,

Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001);

• Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and

Amino Acids (2002);

• Dietary Reference Intakes for Water, Potassium, Chloride, and Sulfate (2004).

Available at www.nap.edu

Dietary Reference Intakes

Abbreviations and Reference Heights and Weights

Abbreviations

See definitions and conversion factors for further details.

AI Adequate Intake

AMDR Acceptable Macronutrient Distribution Range

DFE Dietary Folate Equivalent

EAR Estimated Average Requirement

EER Estimated Energy Requirement

g gram

IU International Unit

kcal kilocalorie

kg kilogram

m metre

mg milligram

N/A Not Applicable

ND Not Determinable

NE Niacin Equivalent

PA Physical Activity Coefficient

PAL Physical Activity Level

RAE Retinol Activity Equivalent

RDA Recommended Dietary Allowance

RE Retinol Equivalent

UL Tolerable Upper Intake Level

µg microgram

y year

Reference Heights and Weights

Reference

Height (m)

Reference

Weight (kg)

Reference

Height (inches)

Reference

Weight (pounds)

Infants

2-6 mo

7-12 mo

0.62

0.71

6

9

24

28

13

20

Children

1-3 y

4-8 y

0.86

1.15

12

20

34

45

27

44

Males

9-13 y

14-18 y

19-30 y

1.44

1.74

1.77

36

61

70

57

68

70

79

134

154

Females

9-13 y

14-18 y

19-30 y

1.44

1.63

37

54

57

64

81

119

126

Calculated from median height and median body mass index for ages 4 through 19 years from CDC/NCHS growth charts

(http://www.cdc.gov/nchs/about/major/nhanes/growthcharts/clinical_charts.htm

).

Since there is no evidence that weight should change with ageing if activity is maintained, the reference weights for adults 19-30

years of age apply to all adult age groups.

Dietary Reference Intakes

Unit Conversion Factors

Vitamin A

1 RAE = 1 µg retinol = 3.33 IU retinol

For preformed vitamin A, 1 RE = 1 RAE.

Carotenoids

1 RAE = 12 µg beta-carotene

1 RAE = 24 µg alpha-carotene

1 RAE = 24 µg beta-cryptoxanthin

To calculate RAE from RE of provitamin A carotenoids in foods, divide RE by 2.

Vitamin D

1 µg = 40 IU

Vitamin E

1 mg alpha-tocopherol = 1.25 mg alpha-tocopherol equivalents (αTE)

1 mg alpha-tocopherol = 1.49 IU d-alpha-tocopherol (natural, RRR form)

1 mg alpha-tocopherol = 2.22 IU dl-alpha-tocopherol (synthetic, all racemic form)

Folate

1 DFE = 1 µg food folate

1 DFE = 0.6 µg folic acid from fortified food or from a supplement consumed with food

1 DFE = 0.5 µg folic acid from a supplement taken on an empty stomach

Niacin

1 NE = 1 mg niacin

1 NE = 60 mg tryptophan

Sodium

1 g sodium = 2.53 g salt

Height

1 inch = 0.0254 m

Weight

1 pound = 0.454 kg

Metric Units

1000 µg = 1 mg

1000 mg = 1 g

1000 g = 1 kg

Energy yield of

macronutrients

Carbohydrate = 4 kcal /g

Protein = 4 kcal /g

Fat = 9 kcal /g

Alcohol = 7 kcal /g

Dietary Reference Intakes

Equations to estimate energy requirement

Infants and young children

Estimated Energy Requirement (kcal/day) = Total Energy Expenditure + Energy Deposition

0-3 months EER = (89 ¯ weight [kg] –100) + 175

4-6 months EER = (89 ¯ weight [kg] –100) + 56

7-12 months EER = (89 ¯ weight [kg] –100) + 22

13-35 months EER = (89 ¯ weight [kg] –100) + 20

Children and Adolescents 3-18 years

Estimated Energy Requirement (kcal/day) = Total Energy Expenditure + Energy Deposition

Boys

3-8 years EER = 88.5 – (61.9 ¯ age [y]) + PA¯ { (26.7 ¯ weight [kg]) + (903 ¯ height [m]) } + 20

9-18 years EER = 88.5 – (61.9 ¯ age [y]) + PA¯ { (26.7 ¯ weight [kg]) + (903 ¯ height [m]) } + 25

Girls

3-8 years EER = 135.3 – (30.8 ¯ age [y]) + PA¯ { (10.0 ¯ weight [kg]) + (934 ¯ height [m]) } + 20

9-18 years EER = 135.3 – (30.8 ¯ age [y]) + PA¯ { (10.0 ¯ weight [kg]) + (934 ¯ height [m]) } + 25

Adults 19 years and older

Estimated Energy Requirement (kcal/day) = Total Energy Expenditure

Men EER = 662 – (9.53 ¯ age [y]) + PA¯ { (15.91 ¯ weight [kg]) + (539.6 ¯ height [m]) }

Women EER = 354 – (6.91 ¯ age [y]) + PA¯ { (9.36 ¯ weight [kg]) + (726 ¯ height [m]) }

Pregnancy

Estimated Energy Requirement (kcal/day) = Non-pregnant EER + Pregnancy Energy Deposition

1

st

trimester EER = Non-pregnant EER + 0

2

nd

trimester EER = Non-pregnant EER + 340

3

rd

trimester EER = Non-pregnant EER + 452

Lactation

Estimated Energy Requirement (kcal/day) = Non-pregnant EER + Milk Energy Output – Weight Loss

0-6 months postpartum EER = Non-pregnant EER + 500 – 170

7-12 months postpartum EER = Non-pregnant EER + 400 – 0

These equations provide an estimate of energy requirement. Relative body weight (i.e. loss, stable, gain) is the preferred indicator of energy adequacy.

Physical Activity Coefficients (PA values) for use in EER equations

Sedentary

(PAL 1.0-1.39)

Low Active

(PAL 1.4-1.59)

Active

(PAL 1.6-1.89)

Very Active

(PAL 1.9-2.5)

Typical daily living

activities

(e.g., household tasks,

walking to the bus)

Typical daily living

activities

PLUS

30 - 60 minutes of daily

moderate activity

(ex. walking at 5-7 km/h)

Typical daily living

activities

PLUS

At least 60 minutes of

daily moderate activity

Typical daily living activities

PLUS

At least 60 minutes of daily

moderate activity

PLUS

An additional 60 minutes of

vigorous activity or 120 minutes of

moderate activity

Boys 3 - 18 y

1.00 1.13 1.26 1.42

Girls 3 - 18 y

1.00 1.16 1.31 1.56

Men 19 y +

1.00 1.11 1.25 1.48

Women 19 y +

1.00 1.12 1.27 1.45

Dietary Reference Intakes

Reference Values for Vitamins

Vitamin A

1, 2

Vitamin D ** Vitamin E

5

Vitamin K

Unit µg/day (RAE) IU/day (RAE) µg/day

4

IU/day

4

mg/day µg/day

EAR RDA/AI UL

3

EAR RDA/AI UL

3

EAR RDA/AI UL EAR RDA/AI UL EAR RDA/AI UL

6

AI UL

7

Infants

0-6 mo

7-12 mo

ND

400*

500*

600

ND

1333*

1667*

2000

ND

10*

25

38

ND

400*

1000

1500

ND

4*

5*

ND

2.0*

2.5*

ND

Children

1-3 y

4-8 y

210

275

300

400

600

900

700

917

1000

1333

2000

3000

10

15

63

75

400

600

2500

3000

5

6

7

200

300

30*

55*

ND

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

445

630

625

600

900

1700

2800

3000

1483

2100

2083

2000

3000

5667

9333

10000

10

15

20

100

400

600

800

4000

9

12

11

15

600

800

1000

60*

75*

120*

ND

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

420

485

500

600

700

1700

2800

3000

1400

1617

1667

2000

2333

5667

9333

10000

10

15

20

100

400

600

800

4000

9

12

11

15

600

800

1000

60*

75*

90*

ND

Pregnancy

<

18 y

19-30 y

31-50 y

530

550

750

770

2800

3000

1767

1833

2500

2567

9333

10000

10

15

100

400

600

4000

12

15

800

1000

75*

90*

ND

Lactation

<

18 y

19-30 y

31-50 y

885

900

1200

1300

2800

3000

2950

3000

4000

4333

9333

10000

10

15

100

400

600

4000

16

19

800

1000

75*

90*

ND

This table presents Estimated Average Requirements (EARs) in italics, Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).

Tolerable Upper Intake Levels (ULs) are in shaded columns.

** New 2010 values have replaced previous 1997 values.

1

As Retinol Activity Equivalents (RAE). See conversion factors for more details.

2

No DRIs are established for beta-carotene or other carotenoids. However, existing recommendations for consumption of carotenoid-rich fruits and vegetables are supported.

3

UL as preformed vitamin A only. Beta-carotene supplements are advised only to serve as a provitamin A source for individuals at risk of vitamin A deficiency.

4

These reference values assume minimal sun exposure.

5

EAR and RDA/AI as alpha-tocopherol (2R-stereoisomeric forms) only. See conversion factors for more details.

6

The UL for vitamin E applies only to synthetic vitamin E (all isomeric forms) obtained from supplements, fortified foods, or a combination of the two.

7

Due to lack of suitable data, a UL could not be established for vitamin K. This does not mean that there is no potential for adverse effects resulting from high intakes.

NOTE: These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.

Dietary Reference Intakes

Reference Values for Vitamins

Vitamin C

8

Thiamin Riboflavin Niacin

10

Vitamin B6

Unit mg/day mg/day mg/day mg/day (NE) mg/day

EAR RDA/AI UL EAR RDA/AI UL

9

EAR RDA/AI UL

9

EAR RDA/AI UL

11

EAR RDA/AI UL

Infants

0-6 mo

7-12 mo

ND

40*

50*

ND

0.2*

0.3*

ND

0.3*

0.4*

ND

2*

a

4*

ND

0.1*

0.3*

ND

Children

1-3 y

4-8 y

13

22

15

25

400

650

0.4

0.5

0.6

ND

0.4

0.5

0.6

ND

5

6

8

10

15

0.4

0.5

0.6

30

40

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

39

63

75

45

75

90

1200

1800

2000

0.7

1.0

0.9

1.2

ND

0.8

1.1

0.9

1.3

ND

9

12

16

20

30

35

0.8

1.1

1.4

1.0

1.3

1.7

60

80

100

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

39

56

60

45

65

75

1200

1800

2000

0.7

0.9

1.0

1.1

ND

0.8

0.9

1.0

1.1

ND

9

11

12

14

20

30

35

0.8

1.0

1.1

1.3

1.0

1.2

1.3

1.5

60

80

100

Pregnancy

<

18 y

19-30 y

31-50 y

66

70

80

85

1800

2000

1.2

1.4

ND

1.2

1.4

ND

14

18

30

35

1.6

1.9

80

100

Lactation

<

18 y

19-30 y

31-50 y

96

100

115

120

1800

2000

1.2

1.4

ND

1.3

1.6

ND

13

17

30

35

1.7

2.0

80

100

This table presents Estimated Average Requirements (EARs) in italics, Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).

Tolerable Upper Intake Levels (ULs) are in shaded columns.

8

Because smoking increases oxidative stress and metabolic turnover of vitamin C, the requirement for smokers is increased by 35 mg/day.

9

Due to lack of suitable data, ULs could not be established for thiamin and riboflavin. This does not mean that there is no potential for adverse effects resulting from high intakes.

10

As Niacin Equivalents (NE). See conversion factors for more details.

11

The UL for niacin applies only to synthetic forms obtained from supplements, fortified foods, or a combination of the two.

a

As preformed niacin, not NE, for this age group.

NOTE: These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.

Dietary Reference Intakes

Reference Values for Vitamins

Folate

12

Vitamin B12 Pantothenic

Acid

Biotin Choline

15

Unit µg/day (DFE) µg/day mg/day µg/day mg/day

EAR RDA/AI UL

13

EAR RDA/AI UL

14

AI UL

14

AI UL

14

AI UL

Infants

0-6 mo

7-12 mo

ND

65*

80*

ND

0.4*

0.5*

ND

1.7*

1.8*

ND

5*

6*

ND

125*

150*

ND

Children

1-3 y

4-8 y

120

160

150

200

300

400

0.7

1.0

0.9

1.2

ND

2*

3*

ND

8*

12*

ND

200*

250*

1000

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

250

330

320

300

400

600

800

1000

1.5

2.0

1.8

2.4

d

2.4

d

ND

4*

5*

ND

20*

25*

30*

ND

375*

550*

2000

3000

3500

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

250

330

320

300

400

b

400

b

400

b

400

600

800

1000

1.5

2.0

1.8

2.4

d

2.4

d

ND

4*

5*

ND

20*

25*

30*

ND

375*

400*

425*

2000

3000

3500

Pregnancy

<

18 y

19-30 y

31-50 y

520

600

c

600

c

600

c

800

1000

2.2

2.6

ND

6*

ND

30*

ND

450*

3000

3500

Lactation

<

18 y

19-30 y

31-50 y

450

500

800

1000

2.4

2.8

ND

7*

ND

35*

ND

550*

3000

3500

This table presents Estimated Average Requirements (EARs) in italics, Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).

Tolerable Upper Intake Levels (ULs) are in shaded columns.

12

As Dietary Folate Equivalents (DFE). See conversion factors for more details.

13

The UL for folate applies only to synthetic forms obtained from supplements, fortified foods, or a combination of the two.

14

Due to lack of suitable data, ULs could not be established for vitamin B12, pantothenic acid or biotin. This does not mean that there is no potential for adverse effects resulting from high intakes.

15

Although AIs have been set for choline, there are few data to assess whether a dietary supply of choline is needed at all stages of the life cycle, and it may be that the choline requirement can be met by

endogenous synthesis at some of these stages.

b

In view of evidence linking the use of supplements containing folic acid before conception and during early pregnancy with reduced risk of neural tube defects in the fetus, it is recommended that all women

capable of becoming pregnant take a supplement containing 400µg of folic acid every day, in addition to the amount of folate found in a healthy diet.

c

It is assumed that women will continue consuming 400 µg folic acid from supplements until their pregnancy is confirmed and they enter prenatal care. The critical time for formation of the neural tube is

shortly after conception.

d

Because 10 to 30 percent of older people may malabsorb food-bound vitamin B12, it is advisable for those older than 50 years to meet the RDA mainly by consuming foods fortified with vitamin B12 or a

supplement containing vitamin B12.

N

OTE: These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.

Dietary Reference Intakes

Reference Values for Elements

Arsenic

16

Boron Calcium ** Chromium Copper Fluoride Iodine

Unit N/A mg/day mg/day µg/day µg/day mg/day µg/day

AI UL

17

AI UL EAR RDA/AI UL AI UL

17

EAR RDA/AI UL AI UL EAR RDA/AI UL

Infants

0-6 mo

7-12 mo

ND

200*

260*

1000

1500

0.2*

5.5*

ND

200*

220*

ND

0.01*

0.5*

0.7

0.9

ND

110*

130*

ND

Children

1-3 y

4-8 y

ND

3

6

500

800

700

1000

2500

11*

15*

ND

260

340

440

1000

3000

0.7*

1*

1.3

2.2

65

90

200

300

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

ND

11

17

20

1100

800

1000

1300

1000

1200

3000

2500

2000

25*

35*

30*

ND

540

685

700

890

900

5000

8000

10000

2*

3*

4*

10

73

95

120

150

600

900

1100

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

ND

11

17

20

1100

800

1000

1300

1000

1200

3000

2500

2000

21*

24*

25*

20*

ND

540

685

700

890

900

5000

8000

10000

2*

3*

10

73

95

120

150

600

900

1100

Pregnancy

<

18 y

19-30 y

31-50 y

ND

17

20

1100

800

1300

1000

3000

2500

29*

30*

ND

785

800

1000

8000

10000

3*

10

160

220

900

1100

Lactation

<

18 y

19-30 y

31-50 y

ND

17

20

1100

800

1300

1000

3000

2500

44*

45*

ND

985

1000

1300

8000

10000

3*

10

209

290

900

1100

This table presents Estimated Average Requirements (EARs) in italics, Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).

Tolerable Upper Intake Levels (ULs) are in shaded columns.

** New 2010 values have replaced previous 1997 values.

16

Although a UL was not determined for arsenic, there is no justification for adding arsenic to food or supplements.

17

Due to lack of suitable data, ULs could not be established for arsenic and chromium. This does not mean that there is no potential for adverse effects resulting from high intakes.

NOTE: These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.

Dietary Reference Intakes

Reference Values for Elements

Iron

18

Magnesium Manganese Molybdenum Nickel Phosphorus

Unit mg/day mg/day mg/day µg/day mg/day mg/day

EAR RDA/AI UL EAR RDA/AI UL

19

AI UL EAR RDA/AI UL AI UL EAR RDA/AI UL

Infants

0-6 mo

7-12 mo

ND

6.9

0.27*

11

40

ND

30*

75*

ND

0.003*

0.6*

ND

2*

3*

ND

100*

275*

ND

Children

1-3 y

4-8 y

3.0

4.1

7

10

40

65

110

80

130

65

110

1.2*

1.5*

2

3

13

17

22

300

600

ND

0.2

0.3

380

405

460

500

3000

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

5.9

7.7

6

8

11

8

40

45

200

340

330

350

240

410

400

420

350

1.9*

2.2*

2.3*

6

9

11

26

33

34

43

45

1100

1700

2000

ND

0.6

1.0

1055

580

1250

700

4000

3000

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

5.7

e

7.9

e

8.1

e

8.1

e

5

e

5

e

8

e

15

e

18

e

18

e

8

e

8

e

40

45

200

300

255

265

240

360

310

320

350

1.6*

1.8*

6

9

11

26

33

34

43

45

1100

1700

2000

ND

0.6

1.0

1055

580

1250

700

4000

3000

Pregnancy

<

18 y

19-30 y

31-50 y

23

22

27

45

335

290

300

400

350

360

350

2.0*

9

11

40

50

1700

2000

ND

1.0

1055

580

1250

700

3500

Lactation

<

18 y

19-30 y

31-50 y

7

6.5

10

9

45

300

255

265

360

310

320

350

2.6*

9

11

35

36

50

1700

2000

ND

1.0

1055

580

1250

700

4000

This table presents Estimated Average Requirements (EARs) in italics, Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).

Tolerable Upper Intake Levels (ULs) are in shaded columns.

18

The requirement for iron is 1.8 times higher for vegetarians due to the lower bioavailability of iron from a vegetarian diet.

19

The UL for magnesium represents intake from a pharmacological agent only and does not include intake from food and water.

e

For the EAR and RDA, it is assumed that girls younger than 14 years do not menstruate and that girls 14 years and older do menstruate. It is assumed that women 51 years and older are post-menopausal.

N

OTE: These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.

Dietary Reference Intakes

Reference Values for Elements

Selenium Silicon

20

Vanadium

22

Zinc

23

Potassium

24

Sodium

25

Chloride

26

Sulfate

27

Unit µg/day N/A mg/day mg/day mg/day mg/day mg/day N/A

EAR RDA/AI UL AI UL

21

AI UL EAR RDA/AI UL AI UL

21

AI UL AI UL AI UL

21

Infants

0-6 mo

7-12 mo

ND

15*

20*

45

60

ND

2.5

2*

3

4

5

400*

700*

ND

120*

370*

ND

180*

570*

ND

Children

1-3 y

4-8 y

17

23

20

30

90

150

ND

2.5

4.0

3

5

7

12

3000*

3800*

ND

1000*

1200*

1500

1900

1500*

1900*

2300

2900

ND

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

35

45

40

55

280

400

ND

1.8

7.0

8.5

9.4

8

11

23

34

40

4500*

4700*

ND

1500*

1300*

1200*

2200

2300

2300*

2000*

1800*

3400

3600

ND

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

35

45

40

55

280

400

ND

1.8

7.0

7.3

6.8

8

9

8

23

34

40

4500*

4700*

ND

1500*

1300*

1200*

2200

2300

2300*

2000*

1800*

3400

3600

ND

Pregnancy

<

18 y

19-30 y

31-50 y

49

60

400

ND

10.5

9.5

12

11

34

40

4700*

ND

1500*

2300

2300*

3600

ND

Lactation

<

18 y

19-30 y

31-50 y

59

70

400

ND

10.9

10.4

13

12

34

40

5100*

ND

1500*

2300

2300*

3600

ND

This table presents Estimated Average Requirements (EARs) in italics, Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*). Tolerable Upper

Intake Levels (ULs) are in shaded columns.

20

Although silicon has not been shown to cause adverse effects in humans, there is no justification for adding silicon to supplements.

21

Due to lack of suitable data, ULs could not be established for silicon, potassium, and sulfate. This does not mean that there is no potential for adverse effects resulting from high intakes.

22

Although vanadium in food has not been shown to cause adverse effects in humans, there is no justification for adding vanadium to food and vanadium supplements should be used with caution. The UL is based on

adverse effects in laboratory animals and this data could be used to set a UL for adults but not children and adolescents.

23

The requirement for zinc may be as much as 50 percent greater for vegetarians, particularly for strict vegetarians whose major food staples are grains and legumes, due to the lower bioavailability of zinc from a

vegetarian diet.

24

The beneficial effects of potassium appear to be mainly from the forms of potassium found naturally in foods such as fruits and vegetables. Supplemental potassium should only be provided under medical supervision

because of the well-documented potential for toxicity.

25

Grams of sodium ¯ 2.53 = grams of salt.

26

Sodium and chloride are normally found in foods together as sodium chloride (table salt). For this reason, the AI and UL for chloride are set at a level equivalent on a molar basis to those for sodium, since almost all

dietary chloride comes with sodium added during processing or consumption of foods.

27

An AI for sulfate was not established because sulfate requirements are met when dietary intakes contain recommended levels of sulfur amino acids (protein).

NOTE: These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.

Dietary Reference Intakes

Reference Values for Macronutrients

Carbohydrate

(Digestible)

Total Protein

29

Total Fat Linoleic Acid

(n-6)

α-linolenic

Acid (n-3)

Total Fibre

31

Total Water

33

Unit g/day g/kg/day g/day

30

g/day g/day g/day g/day Litres/day

EAR RDA/AI UL

28

EAR RDA/AI RDA/AI UL

28

AI UL

28

AI UL

28

AI UL

28

AI

32

UL

28

AI UL

28

Infants

0-6 mo

7-12 mo

ND

60*

95*

ND

1.0

1.52*

1.2

9.1*

11.0

ND

31*

30*

ND

4.4*

4.6*

ND

0.5*

ND

0.7*

0.8*

ND

Children

1-3 y

4-8 y

100

130

ND

0.87

0.76

1.05

0.95

13

19

ND

7*

10*

ND

0.7*

0.9*

ND

19*

25*

ND

1.3*

1.7*

ND

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

100

130

ND

0.76

0.73

0.66

0.95

0.85

0.80

34

52

56

ND

12*

16*

17*

14*

ND

1.2*

1.6*

ND

31*

38*

30*

ND

2.4*

3.3*

3.7*

ND

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

100

130

ND

0.76

0.71

0.66

0.95

0.85

0.80

34

46

ND

10*

11*

12*

11*

ND

1.0*

1.1*

ND

26*

25*

21*

ND

2.1*

2.3*

2.7*

ND

Pregnancy

<

18 y

19-30 y

31-50 y

135

175

ND

0.88

f

0.88

f

0.88

f

1.1

f

1.1

f

1.1

f

71

f

71

f

71

f

ND

13*

ND

1.4*

ND

28*

ND

3.0*

ND

Lactation

<

18 y

19-30 y

31-50 y

160

210

ND

1.05

1.3

71

ND

13*

ND

1.3*

ND

29*

ND

3.8*

ND

This table presents Estimated Average Requirements (EARs) in italics, Recommended Dietary Allowances (RDAs) in bold type and Adequate Intakes (AIs) in ordinary type followed by an asterisk (*).

Tolerable Upper Intake Levels (ULs) are in shaded columns.

28

Although a UL was not set for any of the macronutrients, the absence of definitive data does not signify that people can tolerate chronic intakes of these substances at high levels.

29

Available evidence does not support recommending a separate protein requirement for vegetarians who consume complimentary mixtures of plant proteins, as these can provide the same quality of protein as

that from animal proteins.

30

Recommendations for total protein are determined as the amount needed per kg body weight multiplied by the reference weight.

31

Total fibre is defined as the sum of dietary fibre and functional fibre. See definitions for further details.

32

The AI for total fibre is based on 14 g/1000 kcal multiplied by the median usual daily energy intake from the Continuing Survey of Food Intakes by Individuals (CSFII 1994-1996, 1998).

33

Total water includes drinking water, water in beverages, and water that is part of food.

f

The EAR and RDA for pregnancy are only for the second half of pregnancy. For the first half of pregnancy, protein requirements are the same as those of the nonpregnant woman.

N

OTE: These are reference values for normal, apparently healthy individuals eating a typical mixed North American diet. An individual may have physiological, health, or lifestyle characteristics that may require tailoring of specific nutrient values.

Dietary Reference Intakes

Reference Values for Macronutrients

Acceptable Macronutrient Distribution Ranges (AMDR)

Total Carbohydrate

Total Protein

Total Fat

n-6 polyunsaturated

fatty acids

(linoleic acid)

n-3 polyunsaturated

fatty acids

(α-linolenic acid)

Males & Females

34

Percent of Energy Percent of Energy Percent of Energy Percent of Energy Percent of Energy

35

1-3 years 45 – 65 % 5 – 20 % 30 – 40 % 5 – 10 % 0.6 – 1.2 %

4-18 years 45 – 65 % 10 – 30 % 25 – 35 % 5 – 10 % 0.6 – 1.2 %

19 years and over 45 – 65 % 10 – 35 % 20 – 35 % 5 – 10 % 0.6 – 1.2 %

34

Includes pregnant and lactating women.

35

Up to 10% of the AMDR can be consumed as eicosapentaenoic acid (EPA) and/or docosahexaenoic acid (DHA).

Additional Macronutrient Recommendations

Saturated fatty acids

Trans fatty acids

Dietary cholesterol

As low as possible while consuming a nutritionally adequate diet

Added sugars

g

Limit to no more than 25% of total energy

A UL was not set for saturated fatty acids, trans fatty acids, dietary cholesterol, or added sugars.

g

Added sugars are defined as sugars and syrups that are added to foods during processing or preparation.

Although there were insufficient data to set a UL for added sugars, this maximal intake level is suggested to

prevent the displacement of foods that are major sources of essential micronutrients.

Protein Quality Scoring Pattern (age 1 year and older)

Recommended pattern

Amino Acid

mg/g protein

Histidine 18

Isoleucine 25

Leucine 55

Lysine 51

Methionine + Cysteine 25

Phenylalanine + Tyrosine 47

Threonine 27

Tryptophan 7

Valine 32

Reference amino acid pattern for use in evaluating the quality of food

proteins using the protein digestibility corrected amino acid score (PDCAAS).

Based on Estimated Average Requirements for both indispensable amino

acids and for total protein for 1-3 year olds.

Physical Activity Recommendation

To prevent weight gain and accrue additional health benefits of physical

activity, 60 minutes of daily moderate intensity activity is

recommended in addition to the activities required by a sedentary lifestyle.

This amount of physical activity leads to an “active” lifestyle.