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Dietary Guidelines for Nutrients

Data on Nutritional Needs come from US National Academy of Sciences - Institute of Medicine - Food and Nutrition Board.
Nutritional Needs depend on many parameters, like Age, Gender or Physical Activity.
They are estimations that do not take into account every individual Health characteristics.
Therefore they can only be considered as a (decent) rule of thumb.
In rich-foods.com Daily Guidelines for Nutrients are arbitrarily set. This makes your browsing easier.

Macro Nutrients

Food Energy

In rich-foods.com the Daily Guideline for Food Energy is arbitrarily set to
Food Energy Daily Needs (kcal) are estimated as follows:
Top Food Energy Rich Foods  Dietary Guidelines for Macro Nutrients

Protein

In rich-foods.com the Daily Guideline for Protein is arbitrarily set to
Proteins Daily Intakes must account for:1g of Protein is an equivalent to 4kcal.
Top Protein Rich Foods  Dietary Guidelines for Macro Nutrients

Carbohydrate

In rich-foods.com the Daily Guideline for Carbohydrate is arbitrarily set to
Carbohydrates Daily Intakes must account for between 45 and 65 percent of the total Food Energy Intakes.
1g of Carbohydrate is an equivalent to 4kcal.
Top Carbohydrate Rich Foods  Dietary Guidelines for Macro Nutrients

Lipid

In rich-foods.com the Daily Guideline for Lipid is arbitrarily set to a minimum of 75g.

Lipids Daily Intakes must account for:1g of Lipid is an equivalent to 9kcal.
Top Lipid Rich Foods  Dietary Guidelines for Macro Nutrients

Saturated fat

In rich-foods.com the Daily Guideline for Saturated fat is arbitrarily set to
Saturated Fat Daily Intakes must account for one third of the total Lipid Energy Intakes.
Top Saturated fat Rich Foods  Dietary Guidelines for Macro Nutrients

Monounsaturated fat

In rich-foods.com the Daily Guideline for Monounsaturated fat is arbitrarily set to
Monousaturated Fat Daily Intakes must account for one third of the total Lipid Energy Intakes.
Top Monounsaturated fat Rich Foods  Dietary Guidelines for Macro Nutrients

Polyunsaturated fat

In rich-foods.com the Daily Guideline for Polyunsaturated fat is arbitrarily set to
Polyusaturated Fat Daily Intakes must account for one third of the total Lipid Energy Intakes.
Top Polyunsaturated fat Rich Foods  Dietary Guidelines for Macro Nutrients

Omega-3 Fatty Acid

In rich-foods.com the Daily Guideline for Omega-3 Fatty Acid is arbitrarily set to
Omega-3 Fatty Acid Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man+14 years old1.6g3g
Woman+14 years old1.1g3g
Pregnant Woman14-50 years old1.4g3g
Breastfeeding Woman14-50 years old1.3g3g

Top Omega-3 Fatty Acid Rich Foods  Dietary Guidelines for Macro Nutrients

Omega-6 Fatty Acid

In rich-foods.com the Daily Guideline for Omega-6 Fatty Acid is arbitrarily set to
Omega-6 Fatty Acid Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old16g30g
Man19-50 years old17g30g
Man+51 years old14g30g
Woman14-18 years old11g30g
Woman19-50 years old12g30g
Woman+51 years old11g30g
Pregnant Woman14-50 years old13g30g
Breastfeeding Woman14-50 years old13g30g

Top Omega-6 Fatty Acid Rich Foods  Dietary Guidelines for Macro Nutrients

Cholesterol

In rich-foods.com the Daily Guideline for Cholesterol is arbitrarily set to
Cholesterol Daily Intakes must be as low as possible, and should not go beyond the maximal value of 300mg(Source : Pierre Dukan, in Dictionnaire de diététique et de nutrition).
In this website, the minimum threshold has been arbitrarily set to 20mg.
Top Cholesterol Rich Foods  Dietary Guidelines for Macro Nutrients

Dietary fiber

In rich-foods.com the Daily Guideline for Dietary fiber is arbitrarily set to a minimum of 25g.

Dietary fiber Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man14-50 years old38g
Man+51 years old30g
Woman14-18 years old26g
Woman19-50 years old25g
Woman+51 years old21g
Pregnant Woman14-50 years old28g
Breastfeeding Woman14-50 years old29g

Top Dietary fiber Rich Foods  Dietary Guidelines for Macro Nutrients

Water

In rich-foods.com the Daily Guideline for Water is arbitrarily set to a minimum of 2700g.

Water Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man14-18 years old3300g
Man+19 years old3700g
Woman14-18 years old2300g
Woman+19 years old2700g
Pregnant Woman14-50 years old3000g
Breastfeeding Woman14-50 years old3800g

Top Water Rich Foods  Dietary Guidelines for Macro Nutrients

Vitamins

Vitamin A

In rich-foods.com the Daily Guideline for Vitamin A is arbitrarily set to a minimum of 700µg.

Vitamin A Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old900µg
Woman+14 years old700µg
Pregnant Woman14-18 years old750µg
Pregnant Woman19-50 years old770µg
Breastfeeding Woman14-18 years old1200µg
Breastfeeding Woman19-50 years old1300µg

Top Vitamin A Rich Foods  Dietary Guidelines for Vitamins

Retinol

In rich-foods.com the Daily Guideline for Retinol is arbitrarily set to
Retinol Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old900µg2800µg
Man+19 years old900µg3000µg
Woman14-18 years old700µg2800µg
Woman+19 years old700µg3000µg
Pregnant Woman14-18 years old750µg2800µg
Pregnant Woman19-50 years old770µg3000µg
Breastfeeding Woman14-18 years old1200µg2800µg
Breastfeeding Woman19-50 years old1300µg3000µg

Top Retinol Rich Foods  Dietary Guidelines for Vitamins

beta-Carotene

In rich-foods.com the Daily Guideline for beta-Carotene is arbitrarily set to a minimum of 2400µg.

In this website, the minimum threshold has been arbitrarily set to 30 percent of the total Vitamin A intakes.
Depending on the studies or the countries, the conversion ratio from beta-Carotene to Retinol is either 12 to 1, or 6 to 1. In this website, we use the 12 to 1 ratio.
Top beta-Carotene Rich Foods  Dietary Guidelines for Vitamins

Thiamine (also known as Thiamin or Vitamin B1)

In rich-foods.com the Daily Guideline for Thiamine is arbitrarily set to a minimum of 1.1mg.

Thiamine Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old1.2mg
Woman14-18 years old1mg
Woman+19 years old1.1mg
Pregnant Woman14-50 years old1.4mg
Breastfeeding Woman14-50 years old1.4mg

Top Thiamine Rich Foods  Dietary Guidelines for Vitamins

Riboflavin (also known as Vitamin B2)

In rich-foods.com the Daily Guideline for Riboflavin is arbitrarily set to a minimum of 1.1mg.

Riboflavin Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old1.3mg
Woman14-18 years old1mg
Woman+19 years old1.1mg
Pregnant Woman14-50 years old1.4mg
Breastfeeding Woman14-50 years old1.6mg

Top Riboflavin Rich Foods  Dietary Guidelines for Vitamins

Niacin (also known as Vitamin B3, Nicotinic Acid or Vitamin PP)

In rich-foods.com the Daily Guideline for Niacin is arbitrarily set to a minimum of 14NE.

Niacin Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old16NE
Woman+14 years old14NE
Pregnant Woman14-50 years old18NE
Breastfeeding Woman14-30 years old17NE
Breastfeeding Woman31-50 years old90NE

Top Niacin Rich Foods  Dietary Guidelines for Vitamins

Pantothenic acid (also known as Pantothenate or Vitamin B5)

In rich-foods.com the Daily Guideline for Pantothenic acid is arbitrarily set to a minimum of 5mg.

Pantothenic acid Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old5mg
Woman+14 years old5mg
Pregnant Woman14-50 years old6mg
Breastfeeding Woman14-50 years old7mg

Top Pantothenic acid Rich Foods  Dietary Guidelines for Vitamins

Vitamin B6

In rich-foods.com the Daily Guideline for Vitamin B6 is arbitrarily set to
Vitamin B6 Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old1.3mg80mg
Man19-50 years old1.3mg100mg
Man+51 years old1.7mg100mg
Woman14-18 years old1.2mg80mg
Woman19-50 years old1.3mg100mg
Woman+51 years old1.5mg100mg
Pregnant Woman14-18 years old1.9mg80mg
Pregnant Woman19-50 years old1.9mg100mg
Breastfeeding Woman14-18 years old2mg80mg
Breastfeeding Woman19-50 years old2mg100mg

Top Vitamin B6 Rich Foods  Dietary Guidelines for Vitamins

Folic Acid (also known as Vitamin B9, Vitamin Bc or Folacin)

In rich-foods.com the Daily Guideline for Folic Acid is arbitrarily set to a minimum of 400µg.

Folic Acid Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old400µg
Woman+14 years old400µg
Pregnant Woman14-50 years old600µg
Breastfeeding Woman14-50 years old500µg

Top Folic Acid Rich Foods  Dietary Guidelines for Vitamins

Vitamin B12

In rich-foods.com the Daily Guideline for Vitamin B12 is arbitrarily set to a minimum of 2.4µg.

Vitamin B12 Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old2.4µg
Woman+14 years old2.4µg
Pregnant Woman14-50 years old2.6µg
Breastfeeding Woman14-50 years old2.8µg

Top Vitamin B12 Rich Foods  Dietary Guidelines for Vitamins

Vitamin C

In rich-foods.com the Daily Guideline for Vitamin C is arbitrarily set to
Vitamin C Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old75mg1800mg
Man+19 years old90mg2000mg
Woman14-18 years old65mg1800mg
Woman+19 years old75mg2000mg
Pregnant Woman14-18 years old80mg1800mg
Pregnant Woman19-50 years old85mg2000mg
Breastfeeding Woman14-18 years old115mg1800mg
Breastfeeding Woman19-50 years old120mg2000mg

Top Vitamin C Rich Foods  Dietary Guidelines for Vitamins

Vitamin D

In rich-foods.com the Daily Guideline for Vitamin D is arbitrarily set to a minimum of 5µg.

Vitamin D Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man14-50 years old5µg
Man51-70 years old10µg
Man+71 years old15µg
Woman14-50 years old5µg
Woman51-70 years old10µg
Woman+71 years old15µg
Pregnant Woman14-50 years old5µg
Breastfeeding Woman14-50 years old5µg

Top Vitamin D Rich Foods  Dietary Guidelines for Vitamins

Vitamin E

In rich-foods.com the Daily Guideline for Vitamin E is arbitrarily set to a minimum of 15mg.

Vitamin E Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old15mg
Woman+14 years old15mg
Pregnant Woman14-50 years old15mg
Breastfeeding Woman14-50 years old19mg

Top Vitamin E Rich Foods  Dietary Guidelines for Vitamins

Vitamin K

In rich-foods.com the Daily Guideline for Vitamin K is arbitrarily set to a minimum of 90µg.

Vitamin K Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man14-18 years old75µg
Man+19 years old120µg
Woman14-18 years old75µg
Woman+19 years old90µg
Pregnant Woman14-18 years old75µg
Pregnant Woman19-50 years old90µg
Breastfeeding Woman14-18 years old75µg
Breastfeeding Woman19-50 years old90µg

Top Vitamin K Rich Foods  Dietary Guidelines for Vitamins

Dietary Minerals

Calcium

In rich-foods.com the Daily Guideline for Calcium is arbitrarily set to
Calcium Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old1300mg2500mg
Man19-50 years old1000mg2500mg
Man+51 years old1200mg2500mg
Woman14-18 years old1300mg2500mg
Woman19-50 years old1000mg2500mg
Woman+51 years old1200mg2500mg
Pregnant Woman14-18 years old1300mg2500mg
Pregnant Woman19-50 years old1000mg2500mg
Breastfeeding Woman14-18 years old1300mg2500mg
Breastfeeding Woman19-50 years old1000mg2500mg

Top Calcium Rich Foods  Dietary Guidelines for Dietary Minerals

Copper

In rich-foods.com the Daily Guideline for Copper is arbitrarily set to
Copper Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old0.89mg8mg
Man+19 years old0.9mg10mg
Woman14-18 years old0.89mg8mg
Woman+19 years old0.9mg10mg
Pregnant Woman14-18 years old1mg8mg
Pregnant Woman19-50 years old1mg10mg
Breastfeeding Woman14-18 years old1.3mg8mg
Breastfeeding Woman19-50 years old1.3mg10mg

Top Copper Rich Foods  Dietary Guidelines for Dietary Minerals

Iron

In rich-foods.com the Daily Guideline for Iron is arbitrarily set to
Iron Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old11mg45mg
Man+19 years old8mg45mg
Woman14-18 years old15mg45mg
Woman19-50 years old18mg45mg
Woman+51 years old8mg45mg
Pregnant Woman14-50 years old27mg45mg
Breastfeeding Woman14-18 years old10mg45mg
Breastfeeding Woman19-50 years old9mg45mg

Top Iron Rich Foods  Dietary Guidelines for Dietary Minerals

Magnesium

In rich-foods.com the Daily Guideline for Magnesium is arbitrarily set to a minimum of 320mg.

Magnesium Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man14-18 years old410mg
Man19-30 years old400mg
Man+31 years old420mg
Woman14-18 years old360mg
Woman19-30 years old310mg
Woman+31 years old320mg
Pregnant Woman14-18 years old400mg
Pregnant Woman19-30 years old350mg
Pregnant Woman31-50 years old360mg
Breastfeeding Woman14-18 years old360mg
Breastfeeding Woman19-30 years old310mg
Breastfeeding Woman31-50 years old320mg

Top Magnesium Rich Foods  Dietary Guidelines for Dietary Minerals

Manganese

In rich-foods.com the Daily Guideline for Manganese is arbitrarily set to
Manganese Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old2.2mg9mg
Man+19 years old2.3mg11mg
Woman14-18 years old1.6mg9mg
Woman+19 years old1.8mg11mg
Pregnant Woman14-18 years old2mg9mg
Pregnant Woman19-50 years old2mg11mg
Breastfeeding Woman14-18 years old2.6mg9mg
Breastfeeding Woman19-50 years old2.6mg11mg

Top Manganese Rich Foods  Dietary Guidelines for Dietary Minerals

Phosphorus

In rich-foods.com the Daily Guideline for Phosphorus is arbitrarily set to
Phosphorus Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old1250mg4000mg
Man19-70 years old700mg4000mg
Man+71 years old700mg3000mg
Woman14-18 years old1250mg4000mg
Woman19-70 years old700mg4000mg
Woman+71 years old700mg3000mg
Pregnant Woman14-18 years old1250mg3500mg
Pregnant Woman19-50 years old700mg3500mg
Breastfeeding Woman14-18 years old1250mg4000mg
Breastfeeding Woman19-50 years old700mg4000mg

Top Phosphorus Rich Foods  Dietary Guidelines for Dietary Minerals

Potassium

In rich-foods.com the Daily Guideline for Potassium is arbitrarily set to a minimum of 4700mg.

Potassium Daily Intakes Recommendations
Gender / StatusAgeRecommendations
Man+14 years old4700mg
Woman+14 years old4700mg
Pregnant Woman14-50 years old4700mg
Breastfeeding Woman14-50 years old5100mg

Top Potassium Rich Foods  Dietary Guidelines for Dietary Minerals

Selenium

In rich-foods.com the Daily Guideline for Selenium is arbitrarily set to
Selenium Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man+14 years old55µg400µg
Woman+14 years old55µg400µg
Pregnant Woman14-50 years old60µg400µg
Breastfeeding Woman14-50 years old70µg400µg

Top Selenium Rich Foods  Dietary Guidelines for Dietary Minerals

Sodium

In rich-foods.com the Daily Guideline for Sodium is arbitrarily set to
Sodium Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-50 years old1500mg2300mg
Man51-70 years old1300mg2300mg
Man+71 years old1200mg2300mg
Woman14-50 years old1500mg2300mg
Woman51-70 years old1300mg2300mg
Woman+71 years old1200mg2300mg
Pregnant Woman14-50 years old1500mg2300mg
Breastfeeding Woman14-50 years old1500mg2300mg

Top Sodium Rich Foods  Dietary Guidelines for Dietary Minerals

Zinc

In rich-foods.com the Daily Guideline for Zinc is arbitrarily set to
Zinc Daily Intakes Recommendations
Gender / StatusAgeRecommendationsMaximum Tolerated
Man14-18 years old11mg34mg
Man+19 years old11mg40mg
Woman14-18 years old9mg34mg
Woman+19 years old8mg40mg
Pregnant Woman14-18 years old12mg34mg
Pregnant Woman19-50 years old11mg40mg
Breastfeeding Woman14-18 years old13mg34mg
Breastfeeding Woman19-50 years old12mg40mg

Top Zinc Rich Foods  Dietary Guidelines for Dietary Minerals

Essential Amino Acids

Histidine

In rich-foods.com the Daily Guideline for Histidine is arbitrarily set to a minimum of 0.6g.

Histidine Daily Needs are 10mg per kg.
Top Histidine Rich Foods  Dietary Guidelines for Essential Amino Acids

Isoleucine

In rich-foods.com the Daily Guideline for Isoleucine is arbitrarily set to a minimum of 1.2g.

Isoleucine Daily Needs are 20mg per kg.
Top Isoleucine Rich Foods  Dietary Guidelines for Essential Amino Acids

Leucine

In rich-foods.com the Daily Guideline for Leucine is arbitrarily set to a minimum of 2.3g.

Leucine Daily Needs are 39mg per kg.
Top Leucine Rich Foods  Dietary Guidelines for Essential Amino Acids

Lysine

In rich-foods.com the Daily Guideline for Lysine is arbitrarily set to a minimum of 1.8g.

Lysine Daily Needs are 30mg per kg.
Top Lysine Rich Foods  Dietary Guidelines for Essential Amino Acids

Methionine

In rich-foods.com the Daily Guideline for Methionine is arbitrarily set to a minimum of 0.9g.

Methionine Daily Needs are 15mg per kg.
Top Methionine Rich Foods  Dietary Guidelines for Essential Amino Acids

Phenylalanine

In rich-foods.com the Daily Guideline for Phenylalanine is arbitrarily set to a minimum of 1.5g.

Phenylalanine Daily Needs are 25mg per kg.
Top Phenylalanine Rich Foods  Dietary Guidelines for Essential Amino Acids

Threonine

In rich-foods.com the Daily Guideline for Threonine is arbitrarily set to a minimum of 0.9g.

Threonine Daily Needs are 15mg per kg.
Top Threonine Rich Foods  Dietary Guidelines for Essential Amino Acids

Tryptophan

In rich-foods.com the Daily Guideline for Tryptophan is arbitrarily set to a minimum of 0.24g.

Tryptophan Daily Needs are 4mg per kg.
Top Tryptophan Rich Foods  Dietary Guidelines for Essential Amino Acids

Valine

In rich-foods.com the Daily Guideline for Valine is arbitrarily set to a minimum of 1.7g.

Valine Daily Needs are 28mg per kg.
Top Valine Rich Foods  Dietary Guidelines for Essential Amino Acids