CHAOSTOCOSMOS

Wednesday, 31 March 2010

RDA Recommended Daily Allowances

The recommended daily allowances for a "normal" female of 53 are as follows:

  • Calories - 2,200 - 2,500 kcals
  • Protein - 53 g
  • Fat - 55 - 78 g
  • Saturated Fat - 24 - 27 g
  • Cholesterol - < 300 mg
  • Salt - 6 g
  • Sodium - 1,500 - 2,300 mg
    • Iron - 9 mg
    • Calcium - 1,300 mg
    • Fibre - 31 - 34 g
    • Vitamin A - 600 - 700 µg
    • Vitamin C - 35 - 40 mg
    • Folate - 200 µg

    However, using this calculator, I'm advised that "To maintain your current weight, your recommended daily calorie requirements are 1,756 kcals."

    The RDA for carbohydrates has been established at 130 grams per day (to see the reasoning, go here). Approximately 55% of the energy (Calories) in your diet should be from carbs. Of course, carbohydrates from fresh vegetables and fruits are the best source, along with carbs from whole grains and beans. [Source]

    Here are the recommended dietary allowances (RDA), according to the US Food and Nutrition Board (FNB), for nutrients for a female, age = 53 years.

    Click on a nutrient to give a description of sources, benefits and the problems that deficiency may cause. (Note: nutrients with a star indicate Adequate Intake or AI because no RDA can be established)

    vitamin A = 700 (µg)
    vitamin C = 75 (mg)
    vitamin D = 10* (µg)
    vitamin E = 15 (mg)
    vitamin K = 90* (µg)
    thiamin = 1.1 (mg)
    riboflavin = 1.1 (mg)
    niacin = 14 (mg)
    vitamin B6 = 1.5 (mg)
    foliate = 400 (µg)
    vitamin B12 = 2.4h (µg)
    pantothenic = 5* (mg)
    biotin = 30* (µg)
    choline = 425* (mg)
    calcium = 1,200* (mg)
    chromium = 20* (µg)
    copper = 900 (µg)
    fluoride = 3* (mg)
    iodine = 150 (µg)
    iron = 8 (mg)
    magnesium = 320 (mg)
    manganese = 1.8* (mg)
    molybdenum = 45 (µg)
    phosphorus = 700 (mg)
    selenium = 55 (µg)
    zinc = 8 (mg)
    potassium = 4.7* (g)
    sodium = 1.3* (g)
    chloride = 2.0* (g)

    What's your RDA (Recommended Daily Allowance) for food and nutrients?

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