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U.S. Department of Health and Human Services

Appendix E-3.7.B1. Nutrients in the USDA Healthy Vegetarian Pattern at each calorie level

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Calorie level 1000* 1200** 1400** 1600** 1600*** 1800 2000 2200 2400 2600 2800 3000 3200
Macronutrients
Calories , kcal 997 1202 1404 1561 1600 1797 1999 2202 2401 2602 2799 2996 3201
Protein, g 36 47 53 58 62 68 71 76 82 89 95 100 102
Carbohydrate, g 135 166 199 215 220 250 274 306 332 363 393 413 427
Fiber, total dietary, g 15 19 24 28 28 33 35 40 43 49 53 56 58
Total lipid (fat), g 38 42 48 57 57 64 75 82 90 96 103 115 131
Trans fatty acids, g 0.5 0.5 0.5 0.7 0.7 0.7 0.9 1.0 1.2 1.2 1.2 1.3 2
Saturated fats, g 10.0 10.8 12.0 14.1 14.4 15.1 18.6 20.5 22.6 23.8 24.7 27.2 31.4
Monounsaturated fats, g 13.4 15.0 17.1 20.4 20.5 22.9 26.9 29.4 32.4 34.8 37.1 41.6 47.4
Polyunsaturated fats, g 12.0 13.7 15.8 18.8 18.9 21.6 24.6 26.6 29.5 31.7 34.6 38.8 44.2
Linoleic acid (18:2), g 10.7 12.2 14.0 16.8 16.8 19.2 21.9 23.7 25.5 28.3 30.8 34.6 39.4
Linolenic acid (18:3), g 1.27 1.46 1.68 1.98 1.99 2.30 2.60 2.82 3.10 3.34 3.64 4.11 4.7
EPA (20:5 n-3), g 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
DHA (22:6 n-3), g 0.01 0.01 0.01 0.01 0.01 0.01 0.01 0.01 0.01 0.01 0.01 0.01 0.01
Stearic Acid (18:0), g 2.43 2.62 2.90 3.38 3.43 3.63 4.50 4.97 5.50 5.81 6.01 6.63 7.67
Cholesterol, mg 78 107 109 111 115 114 120 122 125 126 152 154 160
Minerals
Calcium, mg 781 995 1057 1105 1253 1306 1333 1391 1443 1513 1575 1607 1621
Iron, mg 8 10 13 14 14 17 17 20 22 25 27 28 28
Magnesium, mg 169 221 264 307 317 355 374 413 446 496 536 568 579
Phosphorus, mg 842 1092 1210 1320 1437 1551 1596 1710 1815 1959 2079 2164 2196
Potassium, mg 1551 2013 2315 2633 2751 3105 3311 3613 3760 4135 4420 4718 4778
Sodium, mg 786 1017 1122 1153 1254 1377 1405 1524 1631 1755 1865 1901 1923
Zinc, mg 6 8 9 10 11 12 12 13 14 15 17 17 17
Copper, mg 0.6 0.8 1.0 1.2 1.3 1.5 1.6 1.7 1.9 2.1 2.3 2.5 2.5
Manganese, mg 2.0 2.6 3.3 3.9 3.9 4.3 4.6 5.2 5.7 6.5 7.1 7.4 7.5
Selenium, µg 40 53 61 63 67 71 76 83 91 99 108 110 111
Vitamins
Vitamin A, µg_RAE 469 601 638 727 776 800 869 951 984 1079 1124 1155 1169
Vitamin E, mg AT 5 6 7 8 8 10 11 12 13 14 15 17 18
Vitamin D, IU 145 184 188 191 221 192 223 228 232 236 245 246 248
Vitamin C, mg 54 64 82 92 92 100 116 127 127 138 155 162 162
Thiamin, mg 0.8 1.1 1.3 1.4 1.4 1.6 1.7 1.9 2.1 2.4 2.6 2.7 2.7
Riboflavin, mg 1.1 1.4 1.6 1.6 1.8 1.8 2.0 2.1 2.2 2.3 2.5 2.6 2.6
Niacin, mg 7 10 12 13 13 16 16 18 20 23 25 26 26
Vitamin B-6, mg 0.9 1.2 1.4 1.6 1.7 1.8 2.0 2.2 2.3 2.6 2.8 3.0 3.0
Vitamin B-12, µg 2.4 3.1 3.3 3.4 3.8 3.5 4.0 4.2 4.4 4.6 4.8 4.9 4.9
Choline, mg 150 202 219 240 252 258 283 301 313 336 372 389 395
Vitamin K, µg 59 88 94 125 125 136 142 175 180 209 216 233 244
Folate, µg_DFE 290 391 484 539 544 642 667 765 846 958 1044 1093 1108

*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