|
 Australian
Recommended dietary intakes in 2006 for
adults >19 years
All values in table below
are Recommended Dietary Intakes(RDIs) -
intakes at or above these levels have a
low probability of inadequacy.
To view full report click
here
Values in brackets are recommended
for chronic disease prevention
intake above the Upper safe Level may place
individual at risk of adverse effects from
excessive nutrient intake; intake above
upper unsafe level can be toxic.
* values calculated on a diet providing
2000 kilocalories;
Important
- do not supplement at the upper levels
without the help of a doctor/ dietitian/nutritionist,
prefer supplements at levels of RDIs and
prefer to get nutrients from nutrient rich
foods.
Table
adapted from 2006 Revised Tables for Australia/New
Zealand
| |
Men |
Women |
Upper safe
level
|
Upper unsafe
level
Taken from US sources
|
| Protein |
70g |
50g |
15-25% energy |
|
| Fat* |
<100g |
<100g |
20-35% energy |
|
| Saturated+Trans* |
<30g |
<30g |
<10% energy |
|
| Linoleic omega 6 |
13g |
8g |
5-10% energy |
|
| Linolenic omega 3 |
1.3g |
0.8g |
0.4-0.5% energy |
|
| DHA/EPA omega 3 |
160mg (610mg) |
90g
(430mg) |
3000mg |
|
| Fibre |
30g (38g) |
25g (28g) |
|
|
| Carbohydrate* |
250g |
250g |
45-65% energy |
|
| Water |
3.4 L (2.6L) |
2.8L (2.1L) |
|
|
|
|
|
|
|
| Thiamin B1 |
1.2mg |
1.1mg |
20-25mg |
Non toxic >25mg |
| Riboflavin B2 |
1.4mg |
1.2mg |
20-25mg |
Non toxic >25mg |
| Nicotinic acid B3 |
16mg |
14mg |
35mg |
>50mg |
| Nicotinamide |
|
|
900mg |
>1000mg |
| Pyridoxine B6 |
1.5mg |
1.4mg |
50mg |
>200mg |
| Cobalamin B12 |
2.4ug |
2.4ug |
1000ug |
Non toxic>1000ug |
| Folate |
400ug
(300-600ug) |
400ug
(300-600ug) |
1000ug
(from food & supplements) |
Non toxic
>1000ug |
| Pantothenic acid |
6mg |
4mg |
10-25mg |
Non toxic
>10,000ug |
| Biotin |
30ug |
25ug |
30-70ug |
Non toxic >2mg |
|
|
|
|
|
| Vit A retinol equivalents |
900ug or 3000IU (1500ug/5000IU) |
700ug or 2300IU (1220ug/4000IU) |
3000ug or 10000IU |
>10,000ug
>30,000IU
|
| Carotenes |
(5800ug) |
(5000ug) |
|
|
| Vit C ascorbic acid |
45mg
(220mg) |
45mg (190mg) |
? 1000mg |
>2000mg |
| Vit D D2/cholecalciferol |
5-15ug or
200-600IU (19mg/800IU)
if sun deprived
need 25ug or 1000IU
|
5-15ug or
200-600IU
(14mg/600IU)
if sun deprived
need 25ug or 1000IU
|
80ug or 3200IU |
>250ug or >10,000IU |
| Vit E a-tocopherol |
10mg/15IU |
7mg/10IU |
300mg/400IU |
1000mg/1500IU |
| Vit K phylloquinone |
70ug |
60ug |
? |
? |
Choline
(lecithin contains
Phosphatidyl Choline) |
550mg |
425mg |
3500mg |
>9000mg |
| Potassium |
3800mg (4700mg) |
2800mg (4700mg) |
? |
? |
| Calcium |
1100mg |
1100mg |
2500mg |
>2500mg |
| Phosphorus |
1000mg |
1000mg |
4000mg |
>4000mg |
| Zinc |
14mg |
8mg |
40mg (take
with 2mg copper) |
>300mg |
| Iron |
8mg |
8-18mg |
45mg
100-200mg/day to correct
deficiency
|
>200mg |
| Magnesium |
420mg |
320mg |
350mg (from
supplements only) |
>1000mg |
| Iodine |
150ug |
150ug |
1100ug |
|
| Selenium |
70ug |
60ug |
400ug |
>900ug |
| Molybdenum |
45ug |
45ug |
2000ug |
|
| Copper |
1.7mg |
1.2mg |
10mg |
|
| Chromium |
35ug |
25ug |
300ug |
>600ug |
| Manganese |
5.5mg |
5mg |
? |
|
| Sodium |
460-920 mg |
460-920mg |
2300mg or 100mmol
<1600mg for blood
pressure
|
|
| Fluoride |
4mg |
3mg |
10mg |
|
More
information on vitamins and minerals and
their food sources:
1.
2006 Nutrient Reference Values for Australia
and New Zealand (full
report issued by the
Commonwealth Department of Health and
Ageing and the Ministry of Health and
the National Health and Medical Research
Council of Australia
2. Food Facts on CD-rom
or on-line
(for
HEC subscribers) - food sources of
vitamins and minerals (handy look up charts
with bar graphs) by HEC's Professor M
Wahlqvist and Professor D Briggs
3.
US Kroger Pharmacy/Quality Food Centres
- excellent website
4.
EBSCO publishing - evidence based health
and medical information - excellent website
|
