Recommended intakea | Goal for menu planningb | ||
---|---|---|---|
Women | Men | Nutrient/MJ | |
Energy (kJ)c | 8,500 | 11,000 | |
Protein (E%)d | 10–20 | 10–20 | |
Carbohydrates (E%)d | 45–60 | 45–60 | |
Fat (E%)d | 25–40 | 25–40 | |
Saturated fat (E%)d | <10 | <10 | |
Monounsaturated fat (E%)d | 10–20 | 10–20 | |
Polyunsaturated fat (E%)d | 5–10 | 5–10 | |
β-carotene (μg)e | - | - | - |
Vitamin C (mg) | 75 | 75 | 8 |
Folate (μg) | 300/400f | 300 | 45 |
Fiber (g) | 25–35 | 25–35 | 3 |
Vitamin B12 (μg) | 2.0 | 2.0 | 0.2 |
Iron (mg) | 9/15g | 9 | 1.6 |
Zinc (mg) | 7 | 9 | 1.1 |
Vitamin D (μg) | 10 | 10 | 1.3 |
Retinol (μg)e | - | . | . |
Retinol equivalents (RE)h | 700 | 900 | 80 |
Calcium (mg) | 800 | 800 | 100 |