Dietary Essentials (Daily Requirements)

Dietary Essentials (Daily
Requirements)

                   
Recommended dietary allowances
(individual / day)

Calories Proteins (g) Cal-
cium (g)
Iron (mg) Vit A (I.U.) Thia-
mine (mg)
Ribo-
flavin (mg)
Nico-
tinic 
Acid 
(mg)
Vit C 
(mg)
Vit D 
(I.U.)
Male 55
Kg
Light work 2,400 70 0.8 15 5,000 1.2 1.4 12 50
Medium work 3,000 70 0.8 15 5,000 1.5 1.6 14 50
Heavy work 3,500 70 0.8 15 5,000 1.7 1.8 16 50
Extra heavy work 3,800 70 0.8 15 5,000 1.9 2.0 18 50
Female 48
Kgs.
Light work 2,100 65 0.8 20 5.000 1.0 1.2 10 50
Medium work 2,500 65 0.8 20 5,000 1.2 1.4 12 50
Heavy work 3,000 65 0.8 20 5,000 1.5 1.7 14 50
Pregnant 2,100 90 1.5 30 6,000 1.5 1.7 14 60 400
After pregnancy 2,700 100 1.5 25 8,000 1.8 2.0 14 70 400
Teenagers
13-16 years Boys 2,500 80 1.0 20 5,000 1.5 1.6 15 50 400
13-16 years Girls 2,400 75 1.0 20 5,000 1.3 1.4 13 50 400
17-20 years Boys 3,000 85 1.0 20 5,000 1.8 1.9 18 50 400
17-20 years Girls 2,500 80 1.0 20 5,000 1.4 1.5 14 50 400

[As suggested by the Nutrition Advisory Committee, Indian
Council of Medical Research
( India ) and the Food and Nutrition Board of the
National Research Council( U.S.A.) 
and represents the optimum requirements for
all ages, physical activities and physiological 
states.]

g = gram
mg = milligram
I U = The International Unit for measuring biological activity.
(1 IU Vitamin D: the biological equivalent of 0.025 μg cholecalciferol)

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