| CALORIE LEVEL | 1000* | 1200** | 1400** | 1600** | 1600* | 1600* | 1800* | 1800* | 1800* | 2000* | 2000* | 2200* | 2200* | 2400** | 2600** | 2800** | 3000** | 3200** | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Age/sex group for comparison | M/F 1 to 3 |
M/F 4 to 8 |
M/F 4 to 8 |
M/F 4 to 8 |
F 9-13 |
F 51-70 |
M 9-13 |
F 14-18 |
F 31-50 |
M 51-70 |
F 19-30 |
M 14-18 |
M 31-50 |
M 19-30 |
M 19-30 |
M 14-18 |
M 19-30 |
M 14-18 |
|
| Macronutrients | |||||||||||||||||||
| Energy | %goal | 100% | 100% | 100% | 102% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% |
| Protein | %RDA | 345% | 309% | 365% | 428% | 226% | 167% | 252% | 186% | 186% | 159% | 194% | 188% | 175% | 193% | 203% | 231% | 218% | 235% |
| Protein | %kcal | 18% | 20% | 20% | 20% | 19% | 19% | 19% | 19% | 19% | 18% | 18% | 18% | 18% | 18% | 18% | 17% | 16% | 15% |
| Carbohydrate | %RDA | 98% | 119% | 142% | 157% | 153% | 153% | 181% | 181% | 181% | 199% | 199% | 222% | 222% | 241% | 264% | 289% | 303% | 316% |
| Carbohydrate | %kcal | 51% | 52% | 53% | 50% | 50% | 50% | 52% | 52% | 52% | 52% | 52% | 52% | 52% | 52% | 53% | 54% | 53% | 51% |
| Dietary fiber | %AI | 100% | 107% | 109% | 113% | 112% | 112% | 118% | 118% | 118% | 112% | 112% | 117% | 117% | 114% | 118% | 118% | 117% | 110% |
| Total fat | %kcal | 33% | 31% | 29% | 32% | 33% | 33% | 31% | 31% | 31% | 32% | 32% | 32% | 32% | 32% | 32% | 31% | 33% | 35% |
| Trans fat | %kcal | 0.4% | 0.3% | 0.2% | 0.3% | 0.3% | 0.3% | 0.3% | 0.3% | 0.3% | 0.4% | 0.4% | 0.3% | 0.3% | 0.4% | 0.4% | 0.3% | 0.4% | 0.5% |
| Saturated fat | %kcal | 8% | 8% | 7% | 8% | 8% | 8% | 7% | 7% | 7% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 9% |
| Monounsat. fat | %kcal | 12% | 11% | 11% | 12% | 12% | 12% | 11% | 11% | 11% | 12% | 12% | 12% | 12% | 12% | 11% | 11% | 12% | 13% |
| Polyunsat. fat | %kcal | 10% | 10% | 9% | 10% | 10% | 10% | 10% | 10% | 10% | 10% | 10% | 10% | 10% | 10% | 10% | 10% | 11% | 11% |
| Linoleic acid | %AI | 144% | 117% | 126% | 160% | 159% | 145% | 143% | 156% | 143% | 139% | 163% | 133% | 125% | 132% | 148% | 167% | 182% | 193% |
| Linolenic acid | %AI | 173% | 155% | 162% | 208% | 187% | 170% | 171% | 186% | 186% | 144% | 210% | 158% | 158% | 169% | 186% | 197% | 232% | 232% |
| Minerals | |||||||||||||||||||
| Calcium | %RDA | 110% | 97% | 103% | 107% | 71% | 77% | 76% | 76% | 99% | 83% | 100% | 82% | 106% | 125% | 131% | 104% | 138% | 106% |
| Iron | %RDA | 111% | 103% | 126% | 145% | 181% | 181% | 208% | 111% | 93% | 214% | 95% | 179% | 246% | 270% | 301% | 237% | 335% | 244% |
| Magnesium | %RDA | 214% | 171% | 202% | 235% | 123% | 92% | 141% | 94% | 105% | 84% | 113% | 96% | 94% | 107% | 117% | 122% | 130% | 127% |
| Phosphorus | %RDA | 198% | 236% | 266% | 301% | 111% | 198% | 122% | 122% | 218% | 225% | 225% | 138% | 246% | 276% | 293% | 173% | 315% | 176% |
| Potassium | %AI | 54% | 55% | 63% | 73% | 59% | 57% | 70% | 67% | 67% | 71% | 71% | 79% | 79% | 83% | 90% | 96% | 100% | 100% |
| Sodium | %UL | 62% | 64% | 74% | 82% | 66% | 63% | 74% | 71% | 71% | 73% | 73% | 80% | 80% | 90% | 96% | 102% | 103% | 104% |
| Zinc | %RDA | 234% | 186% | 220% | 256% | 153% | 153% | 164% | 146% | 164% | 124% | 170% | 138% | 138% | 153% | 165% | 176% | 179% | 179% |
| Copper | %RDA | 185% | 187% | 225% | 269% | 167% | 130% | 199% | 156% | 154% | 162% | 162% | 184% | 182% | 193% | 212% | 228% | 236% | 238% |
| Manganese | %AI | 155% | 164% | 202% | 235% | 220% | 196% | 208% | 247% | 220% | 177% | 227% | 214% | 204% | 224% | 250% | 286% | 281% | 294% |
| Selenium | %RDA | 269% | 232% | 286% | 340% | 247% | 180% | 286% | 208% | 208% | 214% | 214% | 237% | 237% | 259% | 276% | 293% | 295% | 295% |
| Vitamins | |||||||||||||||||||
| Vitamin A | %RDA | 156% | 150% | 161% | 189% | 118% | 101% | 132% | 113% | 113% | 91% | 116% | 100% | 100% | 109% | 120% | 125% | 129% | 131% |
| Vitamin E | %RDA | 83% | 84% | 94% | 121% | 77% | 56% | 86% | 63% | 63% | 70% | 70% | 77% | 77% | 82% | 89% | 95% | 105% | 115% |
| Vitamin D | %RDA | 27% | 33% | 37% | 42% | 37% | 37% | 41% | 41% | 41% | 42% | 42% | 44% | 44% | 50% | 51% | 52% | 53% | 53% |
| Vitamin C | %RDA | 360% | 258% | 329% | 370% | 205% | 123% | 260% | 180% | 156% | 149% | 178% | 192% | 160% | 161% | 172% | 230% | 199% | 239% |
| Thiamin | %RDA | 168% | 187% | 223% | 241% | 157% | 129% | 187% | 168% | 153% | 144% | 157% | 164% | 164% | 181% | 199% | 215% | 222% | 222% |
| Riboflavin | %RDA | 227% | 244% | 276% | 298% | 182% | 149% | 200% | 180% | 164% | 144% | 170% | 157% | 157% | 177% | 188% | 199% | 202% | 202% |
| Niacin | %RDA | 175% | 178% | 223% | 262% | 174% | 149% | 200% | 171% | 171% | 157% | 179% | 176% | 176% | 190% | 206% | 221% | 226% | 226% |
| Vitamin B-6 | %RDA | 215% | 237% | 287% | 339% | 200% | 134% | 230% | 191% | 177% | 143% | 187% | 209% | 209% | 223% | 242% | 260% | 269% | 270% |
| Vitamin B-12 | %RDA | 403% | 375% | 447% | 561% | 351% | 263% | 402% | 301% | 301% | 308% | 308% | 331% | 331% | 362% | 378% | 392% | 393% | 394% |
| Choline | %AI | 81% | 86% | 103% | 123% | 79% | 69% | 86% | 81% | 76% | 63% | 81% | 69% | 69% | 74% | 78% | 83% | 85% | 85% |
| Vitamin K | %AI | 195% | 160% | 164% | 226% | 206% | 138% | 223% | 178% | 148% | 117% | 155% | 230% | 144% | 147% | 171% | 281% | 191% | 319% |
| Folate | %RDA | 183% | 181% | 218% | 244% | 161% | 121% | 193% | 145% | 145% | 148% | 148% | 173% | 173% | 189% | 213% | 231% | 239% | 239% |
*Includes 2 cup eq Dairy; **Includes 2.5 cup eq of Dairy
