| 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 to 13 |
F 51-70 |
M 9 to 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% | 97% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% |
| Protein | %RDA | 337% | 311% | 364% | 413% | 243% | 180% | 257% | 190% | 190% | 163% | 198% | 192% | 178% | 189% | 198% | 227% | 214% | 231% |
| Protein | %kcal | 18% | 20% | 20% | 20% | 21% | 21% | 19% | 19% | 19% | 18% | 18% | 18% | 18% | 18% | 17% | 17% | 16% | 15% |
| Carbohydrate | %RDA | 99% | 119% | 143% | 151% | 154% | 154% | 179% | 179% | 179% | 197% | 197% | 220% | 220% | 238% | 262% | 286% | 301% | 313% |
| Carbohydrate | %kcal | 51% | 52% | 53% | 51% | 50% | 50% | 52% | 52% | 52% | 51% | 51% | 52% | 52% | 52% | 52% | 53% | 52% | 51% |
| Dietary fiber | %AI | 101% | 107% | 109% | 112% | 113% | 113% | 114% | 114% | 114% | 109% | 109% | 114% | 114% | 111% | 115% | 115% | 114% | 108% |
| Total fat | %kcal | 33% | 31% | 29% | 31% | 31% | 31% | 31% | 31% | 31% | 33% | 33% | 32% | 32% | 33% | 32% | 32% | 34% | 36% |
| 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% | 0.4% | 0.4% | 0.4% | 0.4% | 0.4% | 0.4% | 1% |
| Saturated fat | %kcal | 9% | 8% | 7% | 7% | 7% | 7% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 9% | 9% |
| Monounsat. fat | %kcal | 12% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 12% | 12% | 12% | 12% | 12% | 12% | 12% | 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 | 146% | 117% | 126% | 154% | 154% | 140% | 143% | 156% | 143% | 140% | 163% | 133% | 125% | 134% | 150% | 170% | 184% | 196% |
| Linolenic acid | %AI | 174% | 155% | 162% | 203% | 183% | 166% | 170% | 185% | 185% | 144% | 210% | 157% | 157% | 170% | 187% | 198% | 233% | 233% |
| Minerals | |||||||||||||||||||
| Calcium | %RDA | 110% | 98% | 103% | 107% | 93% | 101% | 97% | 97% | 126% | 106% | 127% | 103% | 134% | 138% | 143% | 114% | 150% | 116% |
| Iron | %RDA | 110% | 104% | 126% | 144% | 180% | 180% | 204% | 109% | 91% | 209% | 93% | 176% | 242% | 265% | 296% | 234% | 330% | 240% |
| Magnesium | %RDA | 212% | 172% | 202% | 231% | 130% | 97% | 141% | 94% | 105% | 84% | 114% | 96% | 94% | 105% | 115% | 120% | 128% | 124% |
| Phosphorus | %RDA | 196% | 237% | 266% | 294% | 127% | 226% | 134% | 134% | 239% | 245% | 245% | 149% | 266% | 281% | 297% | 175% | 319% | 179% |
| Potassium | %AI | 54% | 55% | 63% | 72% | 64% | 61% | 70% | 67% | 67% | 71% | 71% | 79% | 79% | 81% | 88% | 93% | 98% | 98% |
| Sodium | %UL | 61% | 64% | 74% | 79% | 73% | 70% | 79% | 75% | 75% | 78% | 78% | 84% | 84% | 91% | 96% | 102% | 103% | 104% |
| Zinc | %RDA | 232% | 186% | 219% | 251% | 164% | 164% | 171% | 152% | 171% | 129% | 177% | 143% | 143% | 154% | 164% | 176% | 179% | 179% |
| Copper | %RDA | 183% | 188% | 225% | 262% | 167% | 130% | 187% | 147% | 146% | 153% | 153% | 175% | 173% | 184% | 201% | 218% | 226% | 228% |
| Manganese | %AI | 155% | 164% | 202% | 234% | 220% | 195% | 202% | 240% | 213% | 172% | 220% | 208% | 199% | 219% | 245% | 281% | 276% | 288% |
| Selenium | %RDA | 257% | 234% | 285% | 318% | 247% | 180% | 265% | 193% | 193% | 200% | 200% | 221% | 221% | 241% | 254% | 274% | 276% | 276% |
| Vitamins | |||||||||||||||||||
| Vitamin A | %RDA | 156% | 150% | 161% | 186% | 132% | 113% | 145% | 125% | 125% | 100% | 128% | 109% | 109% | 114% | 124% | 129% | 133% | 135% |
| Vitamin E | %RDA | 83% | 84% | 94% | 116% | 74% | 54% | 83% | 61% | 61% | 68% | 68% | 74% | 74% | 80% | 88% | 93% | 104% | 113% |
| Vitamin D | %RDA | 26% | 34% | 36% | 40% | 44% | 44% | 45% | 45% | 45% | 46% | 46% | 47% | 47% | 49% | 50% | 52% | 52% | 52% |
| Vitamin C | %RDA | 359% | 258% | 329% | 369% | 205% | 123% | 222% | 154% | 133% | 130% | 155% | 169% | 141% | 142% | 153% | 207% | 180% | 216% |
| Thiamin | %RDA | 167% | 187% | 222% | 239% | 163% | 134% | 188% | 169% | 153% | 145% | 158% | 165% | 165% | 179% | 197% | 213% | 220% | 220% |
| Riboflavin | %RDA | 226% | 245% | 276% | 296% | 213% | 175% | 226% | 203% | 185% | 162% | 191% | 175% | 175% | 184% | 194% | 206% | 209% | 209% |
| Niacin | %RDA | 171% | 179% | 223% | 255% | 170% | 146% | 187% | 160% | 160% | 148% | 169% | 166% | 166% | 181% | 195% | 212% | 216% | 216% |
| Vitamin B-6 | %RDA | 213% | 238% | 287% | 333% | 203% | 135% | 219% | 183% | 169% | 137% | 179% | 201% | 201% | 213% | 231% | 250% | 260% | 260% |
| Vitamin B-12 | %RDA | 379% | 382% | 445% | 506% | 361% | 270% | 366% | 274% | 274% | 284% | 284% | 304% | 304% | 325% | 333% | 352% | 353% | 355% |
| Choline | %AI | 80% | 87% | 103% | 119% | 83% | 73% | 87% | 81% | 77% | 63% | 82% | 69% | 69% | 73% | 76% | 81% | 83% | 84% |
| Vitamin K | %AI | 195% | 160% | 164% | 224% | 206% | 137% | 220% | 176% | 147% | 116% | 154% | 228% | 142% | 146% | 171% | 280% | 190% | 318% |
| Folate | %RDA | 183% | 181% | 218% | 243% | 164% | 123% | 191% | 143% | 143% | 146% | 146% | 172% | 172% | 187% | 210% | 228% | 236% | 236% |
*Includes 2 cup eq Dairy
**Includes 2.5 cup eq of Dairy
***Includes 3 cup eq Dairy
All patterns at 1800 or more calories include 3 cup eq of Dairy
