اختر لغة

الصفحات بلغات أخرى مترجمة تلقائياً من الإنجليزية.

مترجم تلقائياً من الإنجليزية · عرض الأصل
لأغراض تعليمية فقط، وليست نصيحة طبية. استشر طبيبك قبل تغيير نظامك الغذائي أو أي دواء.

Daily Recommended Nutrient Values

The reference amounts behind every % Daily Value.

العنصر الغذائيUnitFDA Daily ValueMales 19–30 yTypeUpper limit
Macronutrients
Carbohydrateg275130RDA–
الأليافg2838AI–
البروتينg5056RDA–
المعادن
كالسيومmg1,3001,000RDA2,500
حديدmg188RDA45
مغنيسيومmg420400RDA350
Phosphorusmg1,250700RDA4,000
بوتاسيومmg4,7003,400AI–
صوديومmg2,3001,500AI2,300
زنكmg1111RDA40
Coppermg0.90.9RDA10
Manganesemg2.32.3AI11
Seleniumµg5555RDA400
Vitamins
Vitamin Aµg RAE900900RDA3,000
فيتامين Cmg9090RDA2,000
Vitamin Dµg2015RDA100
فيتامين Emg1515RDA1,000
فيتامين Kµg120120AI–
Thiamin (B1)mg1.21.2RDA–
Riboflavin (B2)mg1.31.3RDA–
Niacin (B3)mg NE1616RDA35
Pantothenic Acid (B5)mg55AI–
Vitamin B6mg1.71.3RDA100
Folateµg DFE400400RDA1,000
فيتامين B12µg2.42.4RDA–
Cholinemg550550AI3,500
  • RDA = Recommended Dietary Allowance — the daily intake sufficient for 97–98% of healthy individuals.
  • AI = Adequate Intake — used when an RDA cannot be determined; believed to cover the needs of all individuals in the group.
  • UL = Tolerable Upper Intake Level — the maximum daily intake unlikely to cause adverse effects. Absence of a UL does not mean unlimited intake is safe.
  • Magnesium UL applies only to supplemental magnesium from pharmacological agents, not from food and water.
  • Niacin UL applies to supplemental nicotinic acid only, not niacin naturally present in food.
  • Folate UL applies to synthetic folic acid from supplements and fortified foods, not naturally occurring food folate.
  • Protein personalised value calculated as body weight × g/kg/day for your age group.

Good to know

Reference table showing the FDA 2020 Daily Values used on U.S. nutrition labels (based on a 2,000-calorie diet), alongside IOM/NASEM Dietary Reference Intakes for common adult life stages. Values marked RDA are Recommended Dietary Allowances; values marked AI are Adequate Intakes (used when an RDA cannot be determined).

RDA = Recommended Dietary Allowance (sufficient for 97–98% of individuals) | AI = Adequate Intake (presumed adequate when an RDA cannot be established) | ND = Not Determined (insufficient data for a UL)

Related tools

مشاركة