| 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 9-13 |
F 51-70 |
M 9-13 |
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% | 98% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% | 100% |
| Protein | %RDA | 275% | 246% | 277% | 305% | 183% | 135% | 201% | 149% | 149% | 127% | 155% | 147% | 136% | 146% | 159% | 183% | 178% | 195% |
| Protein | %kcal | 14% | 16% | 15% | 15% | 16% | 16% | 15% | 15% | 15% | 14% | 14% | 14% | 14% | 14% | 14% | 14% | 13% | 13% |
| Carbohydrate | %RDA | 104% | 127% | 153% | 166% | 169% | 169% | 192% | 192% | 192% | 211% | 211% | 235% | 235% | 256% | 279% | 303% | 317% | 328% |
| Carbohydrate | %kcal | 54% | 55% | 57% | 55% | 55% | 55% | 56% | 56% | 56% | 55% | 55% | 56% | 56% | 55% | 56% | 56% | 55% | 53% |
| Dietary fiber | %AI | 107% | 115% | 122% | 125% | 126% | 126% | 132% | 132% | 132% | 126% | 126% | 129% | 129% | 128% | 133% | 134% | 134% | 129% |
| Total fat | %kcal | 34% | 32% | 31% | 33% | 32% | 32% | 32% | 32% | 32% | 34% | 34% | 33% | 33% | 34% | 33% | 33% | 34% | 37% |
| Trans fat | %kcal | 0.5% | 0.4% | 0.3% | 0.4% | 0.4% | 0.4% | 0.3% | 0.3% | 0.3% | 0.4% | 0.4% | 0.4% | 0.4% | 0.4% | 0.4% | 0.4% | 0.4% | 0% |
| Saturated fat | %kcal | 9% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 8% | 9% |
| Monounsat. fat | %kcal | 12% | 11% | 11% | 12% | 12% | 12% | 11% | 11% | 11% | 12% | 12% | 12% | 12% | 12% | 12% | 12% | 13% | 13% |
| Polyunsat. fat | %kcal | 11% | 10% | 10% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 11% | 12% | 12% |
| Linoleic acid | %AI | 152% | 122% | 140% | 168% | 168% | 153% | 160% | 174% | 160% | 157% | 183% | 148% | 140% | 150% | 166% | 192% | 204% | 216% |
| Linolenic acid | %AI | 181% | 163% | 186% | 220% | 199% | 181% | 192% | 209% | 209% | 163% | 237% | 177% | 177% | 194% | 209% | 228% | 257% | 257% |
| Minerals | |||||||||||||||||||
| Calcium | %RDA | 112% | 100% | 106% | 111% | 96% | 104% | 100% | 100% | 131% | 111% | 133% | 107% | 139% | 144% | 151% | 121% | 161% | 125% |
| Iron | %RDA | 109% | 102% | 126% | 144% | 180% | 180% | 208% | 111% | 93% | 216% | 96% | 179% | 246% | 273% | 308% | 245% | 351% | 259% |
| Magnesium | %RDA | 212% | 170% | 203% | 236% | 132% | 99% | 148% | 98% | 111% | 89% | 121% | 101% | 98% | 112% | 124% | 131% | 142% | 141% |
| Phosphorus | %RDA | 183% | 218% | 242% | 264% | 115% | 205% | 124% | 124% | 222% | 228% | 228% | 137% | 244% | 259% | 280% | 166% | 309% | 176% |
| Potassium | %AI | 52% | 53% | 61% | 69% | 61% | 59% | 69% | 66% | 66% | 70% | 70% | 77% | 77% | 80% | 88% | 94% | 100% | 102% |
| Sodium | %UL | 52% | 54% | 59% | 61% | 57% | 55% | 63% | 60% | 60% | 61% | 61% | 66% | 66% | 71% | 76% | 81% | 83% | 84% |
| Zinc | %RDA | 199% | 156% | 180% | 203% | 134% | 134% | 144% | 128% | 144% | 107% | 147% | 118% | 118% | 128% | 140% | 151% | 156% | 158% |
| Copper | %RDA | 189% | 191% | 234% | 284% | 181% | 140% | 208% | 164% | 162% | 176% | 176% | 195% | 193% | 209% | 234% | 257% | 273% | 284% |
| Manganese | %AI | 165% | 175% | 220% | 260% | 244% | 217% | 228% | 270% | 240% | 198% | 253% | 235% | 224% | 249% | 280% | 322% | 322% | 342% |
| Selenium | %RDA | 201% | 178% | 203% | 211% | 166% | 121% | 186% | 135% | 135% | 138% | 138% | 151% | 151% | 165% | 179% | 197% | 201% | 202% |
| Vitamins | |||||||||||||||||||
| Vitamin A | %RDA | 156% | 150% | 160% | 182% | 129% | 111% | 141% | 121% | 121% | 97% | 124% | 106% | 106% | 109% | 120% | 125% | 128% | 130% |
| Vitamin E | %RDA | 85% | 85% | 98% | 119% | 76% | 56% | 88% | 64% | 64% | 72% | 72% | 78% | 78% | 85% | 93% | 100% | 111% | 123% |
| Vitamin D | %RDA | 24% | 31% | 31% | 32% | 37% | 37% | 37% | 37% | 37% | 37% | 37% | 38% | 38% | 39% | 39% | 41% | 41% | 41% |
| Vitamin C | %RDA | 358% | 257% | 328% | 368% | 205% | 123% | 221% | 153% | 133% | 129% | 155% | 169% | 141% | 142% | 153% | 207% | 180% | 216% |
| Thiamin | %RDA | 162% | 180% | 215% | 230% | 157% | 129% | 185% | 166% | 151% | 143% | 156% | 162% | 162% | 177% | 197% | 214% | 223% | 225% |
| Riboflavin | %RDA | 219% | 236% | 259% | 272% | 198% | 162% | 212% | 191% | 174% | 150% | 178% | 161% | 161% | 169% | 180% | 194% | 198% | 199% |
| Niacin | %RDA | 124% | 124% | 150% | 166% | 111% | 95% | 130% | 112% | 112% | 101% | 115% | 115% | 115% | 126% | 142% | 155% | 161% | 163% |
| Vitamin B-6 | %RDA | 183% | 200% | 238% | 272% | 166% | 111% | 186% | 155% | 143% | 115% | 151% | 168% | 168% | 180% | 200% | 217% | 229% | 231% |
| Vitamin B-12 | %RDA | 271% | 260% | 277% | 286% | 214% | 160% | 219% | 164% | 164% | 165% | 165% | 173% | 173% | 181% | 190% | 201% | 202% | 203% |
| Choline | %AI | 75% | 81% | 88% | 96% | 67% | 59% | 72% | 68% | 64% | 51% | 66% | 55% | 55% | 57% | 61% | 68% | 71% | 72% |
| Vitamin K | %AI | 196% | 161% | 171% | 227% | 208% | 139% | 226% | 181% | 151% | 119% | 158% | 233% | 146% | 150% | 174% | 289% | 194% | 325% |
| Folate | %RDA | 194% | 195% | 242% | 270% | 181% | 136% | 215% | 162% | 162% | 167% | 167% | 191% | 191% | 212% | 239% | 261% | 273% | 277% |
*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
