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U.S. Department of Health and Human Services

Appendix E-3.7.B2. Nutrients in the USDA Healthy Mediterrean-Style Patterns at each calorie level

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CALORIE LEVEL 1000* 1200** 1400** 1600** 1600* 1800* 2000* 2200* 2400** 2600** 2800** 3000** 3200**
Macronutrients
Calories , kcal 996 1202 1395 1634 1595 1802 1998 2203 2399 2602 2800 2999 3200
Protein, g 45 59 69 81 77 86 89 98 108 114 120 122 122
Carbohydrate, g 128 155 185 204 199 236 259 289 313 343 376 394 410
Fiber, total dietary, g 14 18 21 25 25 30 31 36 38 43 46 49 49
Total lipid (fat), g 36 41 45 58 58 62 72 78 85 92 97 111 126
Trans fatty acids, g 0.42 0.37 0.38 0.59 0.59 0.57 0.81 0.86 0.95 1.04 1.09 1.31 1.67
Saturated fats, g 9.3 10.0 11.1 14.6 14.3 14.7 18.0 19.4 21.4 23.0 24.3 27.5 32.2
Monounsaturated fats, g 12.8 14.8 16.3 21.1 21.0 22.3 26.0 28.3 30.7 33.2 35.1 39.9 45.4
Polyunsaturated fats, g 11.5 13.3 14.4 18.5 18.4 20.0 22.6 24.7 26.6 29.0 30.9 35.6 40.2
Linoleic acid (18:2), g 10.1 11.7 12.6 16.0 15.9 17.2 19.5 21.3 22.5 25.2 26.8 31.0 35.1
Linolenic acid (18:3), g 1.2 1.4 1.5 1.9 1.9 2.0 2.3 2.5 2.7 3.0 3.2 3.7 4.2
EPA (20:5 n-3), g 0.04 0.04 0.05 0.10 0.10 0.13 0.13 0.14 0.35 0.15 0.15 0.15 0.15
DHA (22:6 n-3), g 0.07 0.08 0.11 0.20 0.20 0.26 0.27 0.28 0.29 0.30 0.30 0.30 0.30
Stearic Acid (18:0), g 2.29 2.48 2.73 3.59 3.54 3.66 4.48 4.84 5.32 5.73 6.06 6.88 8.05
Cholesterol, mg 92 120 154 201 198 212 232 251 268 274 289 293 300
Minerals
Calcium, mg 770 975 1030 1074 926 988 1001 1064 1250 1309 1358 1376 1376
Iron, mg 8 10 13 15 14 17 17 20 22 24 26 27 27
Magnesium, mg 171 223 262 305 295 337 352 396 429 469 502 519 520
Phosphorus, mg 912 1179 1332 1503 1387 1528 1572 1722 1929 2053 2157 2204 2204
Potassium, mg 1625 2097 2409 2785 2667 3158 3353 3701 3916 4242 4494 4721 4722
Sodium, mg 935 1215 1405 1555 1455 1634 1685 1847 2078 2210 2339 2368 2385
Zinc, mg 7 9 11 13 12 13 14 15 17 18 19 20 20
Copper, mg 0.63 0.82 0.99 1.18 1.17 1.39 1.46 1.64 1.74 1.90 2.03 2.12 2.12
Manganese, mg 2 2 3 4 4 4 4 5 5 6 6 6 6
Selenium, µg 54 70 86 102 99 114 118 130 143 152 161 162 162
Vitamins
Vitamin A, µg_RAE 468 599 646 754 705 790 815 901 985 1083 1125 1161 1177
Vitamin E, mg AT 5.0 5.9 6.6 8.5 8.4 9.5 10.5 11.5 12.2 13.4 14.2 15.8 17.2
Vitamin D, IU 163 200 219 254 225 246 251 263 299 308 314 316 318
Vitamin C, mg 54 64 82 92 92 117 134 144 145 155 172 179 179
Thiamin, mg 0.8 1.1 1.3 1.4 1.4 1.7 1.7 2.0 2.2 2.4 2.6 2.7 2.7
Riboflavin, mg 1.1 1.5 1.7 1.8 1.6 1.8 1.9 2.0 2.3 2.4 2.6 2.6 2.6
Niacin, mg 11 14 18 21 21 24 25 28 30 33 35 36 36
Vitamin B-6, mg 1.1 1.4 1.7 2.0 2.0 2.3 2.4 2.7 2.9 3.1 3.4 3.5 3.5
Vitamin B-12, µg 3.6 4.5 5.4 6.7 6.3 7.2 7.4 7.9 8.7 9.1 9.4 9.4 9.5
Choline, mg 162 215 257 307 295 323 345 379 409 429 454 466 468
Vitamin K, µg 58 88 90 124 124 134 140 172 176 206 211 229 239
Folate, µg_DFE 275 363 437 489 484 579 592 693 757 853 924 956 956

*Includes 2 cup eq Dairy; **Includes 2.5 cup eq of Dairy