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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