Nutrionio

Daily values and recommended intake

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Nutrient Recommended
General nutrients
Calories 2000 kcal
Protein 50 g
Fat 78 g
Carbohydrate 275 g
Carbohydrates
Fiber In adults there is evidence of benefit to health associated with consumption of diets rich in fiber-containing foods at dietary fiber intakes greater than 25 g per day, e.g. reduced risk of coronary heart disease and type 2 diabetes and improved weight maintenance. 28 g
Minerals
Calcium 1300 mg
Iron For premenopausal women (including lactating and pregnant women), the recommended intake covers the requirement of approximately 95 % of women. Depends on the blood loss during menstruation. 18 mg
Magnesium The upper limit represents intake from a pharmacological agent only and does not include intake from food and water. 420 mg
Phosphorus 1250 mg
Potassium 4700 mg
Sodium 2300 mg
Zinc The amount of zinc absorbed from food ranges from 5% to over 50% depending on the level of phytate intake (LPI), which depends on the amount of plant foods in the diet. 11 mg
Copper 0.9 mg
Manganese 2.3 mg
Iodine 150 mcg
Selenium 55 mcg
Molybdenum 45 mcg
Chloride 2.3 g
Vitamins (fat-soluble)
Vitamin A Values are presented in RAE: retinol activity equivalent. Provitamin A carotenoids have a lower bioavailability than retinol. In order to take into account these differences, RAE have been introduced and defined as 1 mcg RAE = 1 mcg retinol = 12 mcg β-carotene = 24 mcg α-carotene = 24 mcg β-cryptoxanthin. The RAE for dietary provitamin A carotenoids is two-fold greater than retinol equivalents (REs), whereas the RAE for preformed vitamin A is the same as RE. 900 mcg
Vitamin E Alpha-tocopherol 15 mg
Vitamin D Calciferol Assumes minimal vitamin D synthesis from sunlight. In the presence of endogenous vitamin D synthesis, the requirement for dietary vitamin D is lower or may even be zero. 20 mcg
Vitamin K1 Phylloquinone 120 mcg
Vitamins (water-soluble)
Vitamin C Ascorbic acid Smokers have an increased vitamin C requirement. 90 mg
Vitamin B1 Thiamin 1.2 mg
Vitamin B2 Riboflavin 1.3 mg
Vitamin B3 Niacin Niacin can be synthesized in the human body from the indispensable amino acid tryptophan. Values are presented in NE: niacin equivalent (1 NE = 1 mg niacin = 60 mg dietary tryptophan); 0–6 months = preformed niacin (not NE). The upper limit applies to synthetic forms obtained from supplements, fortified foods, or a combination of the two. 16 mg
Vitamin B4 Choline 550 mg
Vitamin B5 Pantothenic acid 5 mg
Vitamin B6 Pyridoxine For infants, only breast milk, formula, and food should be the sources of vitamin B6. 1.7 mg
Vitamin B7 Biotin 30 mcg
Vitamin B9 Folate DFE DFE: dietary folate equivalents. Natural food folates have a lower bioavailability than folic acid. DFE have been introduced to account for these differences. 400 mcg
Vitamin B12 Cobalamin 2.4 mcg
Saturated fatty acids
Saturated fatty acids 20 g
Sterols
Cholesterol 300 mg

— means no value has been set because current evidence is insufficient. A missing upper limit does not mean high intakes are safe; be cautious with excessive amounts.

Reference values describe the needs of healthy population groups and are not personal recommendations. Illness, pregnancy complications, medication and other conditions can change your needs — ask a health professional before changing your diet.

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