Science Complete Assignment (Nutrition)

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ReferenceTablesforAdequateIntakeandUpperLimits.pdf

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Reference Tables for Adequate Intake (AI) and Upper

Limits (UL)

How to use this document:

1. Determine your category.

• Females Aged 14 - 18 • Females Aged 19 - 30 • Females Aged 35 - 50 • Females Aged 51 - 70 • Females Aged >70 • Pregnancy

• Lactation • Males Aged 14 - 18 • Males Aged 19 - 30 • Males Aged 31 - 50 • Males Aged 51 - 70 • Males Aged >70

2. Find your category.

Category Page Females Aged 14 - 18 2 Females Aged 19 - 30 3 Females Aged 35 - 50 4 Females Aged 51 - 70 5 Females Aged >70 6 Pregnancy 7 Lactation 8 Males Aged 14 – 18 9 Males Aged 19 - 30 10 Males Aged 31 - 50 11 Males Aged 51 - 70 12 Males Aged >70 13

3. Use the data in your category for your assignments starting in Unit 4 of our class.

1154613079A

Highlight

Nutrient Recommendations for Females Aged 14-18

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.0 mg ND B2 (Riboflavin) 1.0 mg ND B3 (Niacin) 14 mg NE 30 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.2 mg 80 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 800 µg DFE Vitamin A 700 µg RAE 2800 µg RAE Vitamin C 65 mg 1800 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 800 mg Vitamin K 75 µg ND Calcium 1300 mg 3000 mg Copper 0.89 mg (890 µg) 8 mg (8000 µg) Iron 15 mg 45 mg Magnesium 360 mg 350 mg (from supplements only) Manganese 1.6 mg 9 mg Phosphorus 1250 mg 4000 mg Potassium 2300 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 9 mg 34 mg

Nutrient Recommendations for Females Aged 19 - 30

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.1 mg ND B2 (Riboflavin) 1.1 mg ND B3 (Niacin) 14 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.3 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 700 µg RAE 3000 µg RAE Vitamin C 75 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 90 µg ND Calcium 1000 mg 2500 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 18 mg 45 mg Magnesium 310 mg 350 mg (from supplements only) Manganese 1.8 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 2600 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged 31 - 50

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.1 mg ND B2 (Riboflavin) 1.1 mg ND B3 (Niacin) 14 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.3 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 700 µg RAE 3000 µg RAE Vitamin C 75 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 90 µg ND Calcium 1000 mg 2500 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 18 mg 45 mg Magnesium 320 mg 350 mg (from supplements only) Manganese 1.8 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 2600 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged 51 - 70

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.1 mg ND B2 (Riboflavin) 1.1 mg ND B3 (Niacin) 14 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.5 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 700 µg RAE 3000 µg RAE Vitamin C 75 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 90 µg ND Calcium 1200 mg 2000 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 8 mg 45 mg Magnesium 320 mg 350 mg (from supplements only) Manganese 1.8 mg 11 mg Phosphorus 700 mg 3000 mg Potassium 2600 mg ND Selenium 55 µg 400 µg Sodium 1300 mg ND Zinc 8 mg 40 mg

Nutrient Recommendations for Females Aged >70

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.1 mg ND B2 (Riboflavin) 1.1 mg ND B3 (Niacin) 14 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.5 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 700 µg RAE 3000 µg RAE Vitamin C 75 mg 2000 mg Vitamin D 800 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 90 µg ND Calcium 1200 mg 2000 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 8 mg 45 mg Magnesium 320 mg 350 mg (from supplements only) Manganese 1.8 mg 11 mg Phosphorus 700 mg 3000 mg Potassium 2600 mg ND Selenium 55 µg 400 µg Sodium 1300 mg ND Zinc 8 mg 40 mg

Nutrient Recommendations for Pregnancy

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.4 mg ND B2 (Riboflavin) 1.4 mg ND B3 (Niacin) 18 mg NE 35 mg B5 (Pantothenic Acid) 6 mg ND B6 (Pyridoxine) 1.9 mg 100 mg B12 (Cobalamin) 2.6 µg ND Folate 600 µg DFE 1000 µg DFE Vitamin A 770 µg RAE 3000 µg RAE Vitamin C 85 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 90 µg ND Calcium 1000 mg 2500 mg Copper 1.0 mg (1000 µg) 8 or 10 mg (8000 or 10,000 µg) Iron 27 mg 45 mg Magnesium 350 mg 350 mg (from supplements only) Manganese 2.0 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 2600 mg ND Selenium 60 µg 400 µg Sodium 1500 mg ND Zinc 11 mg 40 mg

Nutrient Recommendations for Lactation

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.4 mg ND B2 (Riboflavin) 1.6 mg ND B3 (Niacin) 17 mg NE 35 mg B5 (Pantothenic Acid) 7 mg ND B6 (Pyridoxine) 2.0 mg 100 mg B12 (Cobalamin) 2.8 µg ND Folate 500 µg DFE 1000 µg DFE Vitamin A 1300 µg RAE 3000 µg RAE Vitamin C 115 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 19 mg 1000 mg Vitamin K 90 µg ND Calcium 1000 mg 2500 mg Copper 1.3 mg (1300 µg) 8 or 10 mg (8000 or 10,000 µg) Iron 9 mg 45 mg Magnesium 320 mg 350 mg (from supplements only) Manganese 2.6 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 2800 mg ND Selenium 70 µg 400 µg Sodium 1500 mg ND Zinc 12 mg 40 mg

Nutrient Recommendations for Males Aged 14-18

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.2 mg ND B2 (Riboflavin) 1.3 mg ND B3 (Niacin) 16 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.3 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 800 µg DFE Vitamin A 900 µg RAE 3000 µg RAE Vitamin C 75 mg 1800 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 75 µg ND Calcium 1300 mg 2500 mg Copper 0.89 mg (890 µg) 10 mg (10,000 µg) Iron 11 mg 45 mg Magnesium 410 mg 350 mg (from supplements only) Manganese 2.2 mg 11 mg Phosphorus 1250 mg 4000 mg Potassium 3000 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 11 mg 34 mg

Nutrient Recommendations for Males Aged 19 - 30

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.2 mg ND B2 (Riboflavin) 1.3 mg ND B3 (Niacin) 16 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.3 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 900 µg RAE 3000 µg RAE Vitamin C 90 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 120 µg ND Calcium 1000 mg 2500 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 8 mg 45 mg Magnesium 400 mg 350 mg (from supplements only) Manganese 2.3 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 3400 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged 31 - 50

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.2 mg ND B2 (Riboflavin) 1.3 mg ND B3 (Niacin) 16 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.3 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 900 µg RAE 3000 µg RAE Vitamin C 90 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 120 µg ND Calcium 1000 mg 2500 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 8 mg 45 mg Magnesium 420 mg 350 mg (from supplements only) Manganese 2.3 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 3400 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged 51 - 70

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.2 mg ND B2 (Riboflavin) 1.3 mg ND B3 (Niacin) 16 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.7 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 900 µg RAE 3000 µg RAE Vitamin C 90 mg 2000 mg Vitamin D 600 IU (15 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 120 µg ND Calcium 1000 mg 2500 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 8 mg 45 mg Magnesium 420 mg 350 mg (from supplements only) Manganese 2.3 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 3400 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 11 mg 40 mg

Nutrient Recommendations for Males Aged >70

Nutrient RDA/AI Tolerable Upper Intake Level (UL) B1 (Thiamine) 1.2 mg ND B2 (Riboflavin) 1.3 mg ND B3 (Niacin) 16 mg NE 35 mg B5 (Pantothenic Acid) 5 mg ND B6 (Pyridoxine) 1.7 mg 100 mg B12 (Cobalamin) 2.4 µg ND Folate 400 µg DFE 1000 µg DFE Vitamin A 900 µg RAE 3000 µg RAE Vitamin C 90 mg 2000 mg Vitamin D 800 IU (20 µg) 4000 IU (100 µg) Vitamin E 15 mg 1000 mg Vitamin K 120 µg ND Calcium 1200 mg 2000 mg Copper 0.9 mg (900 µg) 10 mg (10,000 µg) Iron 8 mg 45 mg Magnesium 420 mg 350 mg (from supplements only) Manganese 2.3 mg 11 mg Phosphorus 700 mg 4000 mg Potassium 3400 mg ND Selenium 55 µg 400 µg Sodium 1500 mg ND Zinc 11 mg 40 mg