Analysis of Dietary and Nutritional Status - Essay Example

Running Head: Dietary Analysis An Analysis of Dietary and Nutritional Status In APA Style An Analysis of Dietary and Nutritional Status The paper is aimed to examine and analyze one’s own diet to be able identify possible excesses or deficiencies in the health on the basis of the standard dietary and nutritional requirement. The analysis of a person’s diet for a particular period of time can be considered to present a view on the total health and nutritional habit. For that matter, when such data is analyzed certain nutritional imbalances can be determined or predicted. This can be attributed to the fact that poor diet and nutrition can be considered as one of the main factors for having diseases (Bartlett and Eperjesi, 2004). Food Records and Analysis To be able to analyze the nutritional needs and status, a three-day tabulation diet was undertaken. The food records for three days are presented in the end on the report (Appendix 1). In addition, the pertinent analysis of the different types of foods that had been eaten is also included along with the different nutritional compositions and information (Appendix 2-4). Personal Information A presentation of the personal information related to health and nutrition is important to be able to compare the diet on the standards that were set which is referred to as the Recommended Dietary Intake. Age: 27 years old Weight: 72 kg Height: 174 cm Comparison with the Recommended Dietary Intake (RDI) Based on the Recommended Dietary Intake (RDI) requirement (Appendix 5), the average intake of nutrients for the three days had been compared. Table 1. Comparison between RDI and the Three Day Diet   RDI Day 1 Day 2 Day 3 Average   Male Female         Macronutrients and Water             Protein 64 g/day (0.84 g/kg) 46 g/day (0.75 g/kg) 79.56 g 65.56 g 65.05 g 70.06 g Fats: Total fat and fatty acids     113.83 g 55.94 g 27.64 g 65.80 g Linoleic acid 13 g/day 8 g/day         α-linolenic acid 1.3 g/day 0.8 g/day         Total LC n-3 (DHA+EPA+DPA) 160 mg/day 90 mg/day         Carbohydrate     284.37 g 187.68 g 231.53 g 234.53 g Dietary Fibre 30 g/day 25 g/day 14.7 g 10.4 g 5.3 g 10.13 g Water     993.50 g 1259.41 g 1266.11 g 1173.01 g Total Water (foods and fluids) 3.4 L/day 2.8 L/day         Fluids (plain water, milk, etc.) 2.8 L/day 2.1 L/day         Vitamins             Vitamin A 900 μg/day 700 μg/day 0 152 μg 221 μg 124.33 μg Thiamin 1.2 mg/day 1.1 mg/day 1.737 mg 1.247 mg 0.967 mg 1.317 mg Riboflavin 1.3 mg/day 1.1 mg/day 4.584 mg 1.638 mg 1.191 mg 2.471 mg Niacin 16 mg/day 14 mg/day 21.774 mg 22.501mg 15.522 mg 19.93 mg Vitamin B6 1.3 mg/day 1.3 mg/day 3.982 mg 0.99 mg 1.063 mg 2.012 mg Vitamin B12 2.4μg/day 2.4 μg/day 6.61 μg 1.83 μg 5.3 μg 4.58 μg Folate 400 μg/day 400 μg/day 365 μg 309 μg 186 μg 286.67 μg Panthothenic acid 6 mg/day 4 mg/day 5.85 mg 4.046 mg 7.761 mg 5.886 mg Biotin 30 μg/day 25 μg/day 0 0 0 0 Choline 550 mg/day 425 mg/day 158.6 mg 295 mg 75.6 mg 176.4 mg Vitamin C 45 mg/day 45 mg/day 22.9 mg 71.4 mg 19.6 mg 37.97 mg Vitamin D 5.0 μg/day 5.0 μg/day 16 IU 0 98 IU 38 IU Vitamin E 10 mg/day 7 mg/day 0.82 mg 1.5 mg 0.09 mg 0.803 mg Vitamin K 70 μg/day 60 μg/day 3.5 μg 68.8 μg 13.3 μg 85.6 μg Minerals             Calcium 1000 mg/day 1000 mg/day 955 mg 305 mg 578 mg 612.67 mg Chromium 35 μg/day 25 μg/day 0 0 0 0 Copper 1.7 mg/day 1.2 mg/day 7.172 mg 0.522 mg 0.389 mg 2.694 mg Fluoride 4 mg/day 3 mg/day 1094.4 mg 434.1 mg 419.6 mg 649.36 mg Iodine 150 μg/day 150 μg/day 0 0 0 0 Iron 45 mg/day 45 mg/day 18.68 mg 24.09 mg 8.82 mg 17.20 mg Magnesium 400 mg/day 310 mg/day 194 mg 218 mg 160 mg 190.67 mg Manganese 5.5 mg/day 5 mg/day 5.276 mg 2.851 mg 1.235 mg 3.121 mg Molybdenum 45 μg/day 45 μg/day 0 0 0 0 Phosphorus 1000 mg/day 1000 mg/day 1209 mg 880 mg 1174 mg 1087.67 mg Potassium 3900 mg/day 2800 mg/day 1446 mg 1564 mg 1476 mg 1495.33 mg Selenium 70 μg/day 60 μg/day 82.5 μg 161.4 μg 65.6 μg 103.17 μg Sodium 460-920 mg/day 460-920 mg/day 3636.04 mg 3270 mg 3199 mg 3368.35 mg Zinc 14 mg/day 8 mg/day 17.03 mg 7.09 mg 8.4 mg 32.52 mg               (Source: Australian Government Department of Health and Ageing National Health and Medical Research Council, 2005; USDA Agricultural Research Service, 2008) In the analysis of the macronutrients and water content of the food intake for the 3 days that had been studied, there are different observations that can be perceived. For protein, the average of the three values is higher than the RDI. Even the individual protein content values for each day are comparatively higher than the RDI for both males and females. This can be considered still at the optimum level since no upper level of intake had been presented. This is important since it is the major building block of the body (Australian Government Department of Health and Ageing National Health and Medical Research Council, 2005). In terms of the fats and fatty acids, upon estimation it can be determined that the daily intakes for the 3 days are above the RDI. For that matter, susceptibility to diseases related to fat accumulation can be one of the risks. No set values were given for carbohydrates because it is needed by the body for vital functions. The carbohydrate component of the diet then is useful for the body. The average and individual dietary fibre values are insufficient compared to the RDI. The water and water content in foods are also insufficient on the basis of the values presented by the RDI. Based on the said group then, there is a need to increase the dietary fibre and water intake to be able to achieve the sufficient RDI for proper nutrition. The general observation in the vitamin intake is that there is high level of insufficiency in most of the vitamins included. Vitamin A content of the diet is very low compared to the RDI, thus it can be one of the focus that is needed to be considered to improve on the nutrient intake. Biotin, Choline, Vitamins D, E and K contents of the diet also require improvement. For Thiamin, Riboflavin, Niacin, Panthothenic and Vitamin C, the values can be considered acceptable for the needs of the body. The remaining groups can be considered above the RDI but not reaching the upper level. Although this is the case, the food sources then are needed to be monitored (Australian Government Department of Health and Ageing National Health and Medical Research Council, 2005). In terms of the mineral content of the three day diet, there is a significant absence of certain minerals such as chromium, iodine and molybdenum. These minerals have their roles in the proper functioning of the body. The insufficient intake of calcium, iron, magnesium and potassium can have adverse effects individually. Although this is the case, the remaining groups with optimum and above the optimum content in the food intake are needed to be monitored to prevent accumulation that can also harm the body (Australian Government Department of Health and Ageing National Health and Medical Research Council, 2005). Another important observation in the three-day diet is the lack of water and the high intake of cola. Such habit is one of the most dangerous causes of heart ailments, diabetes and other life-threatening diseases. In addition to the specific nutrient-based observations, another important aspect that is needed to be given attention is the different of the RDI in terms of age groups and genders. For that matter, as a person grows old, consciousness of diet is required. Knowledge of the differences in the needs of the different genders can also help in the prevention of different forms of disease and health conditions that are commonly acquired (Australian Government Department of Health and Ageing National Health and Medical Research Council, 2005). Aside from proper knowledge of good, healthy and nutritious diet, balance and variety in the food eaten is also required. Although one of the basic concepts thought in relation to health, it can be a challenge specifically due to the busy lifestyle of the people in the present generation (Australian Government Department of Health and Ageing National Health and Medical Research Council, 2005). Additional Questions I. In the case of hypercholesterolaemia, there are different diet related ways that can be undertaken. Due to high cholesterol, a high fibre diet is required such as fruits and vegetables. Bran and wheat bread can also be important components of the diet. Consciousness of the fat content of foods, including saturated fat and cholesterol, is crucial since the upper level intake is lower for a person with hypercholesterolaemia. Trans fat should be prevented. (Australian Government Department of Health and Ageing National Health and Medical Research Council, 2005; Penn State Milton S. Hershey Medical Center, 2006). II. When a person has endemic goiter, there is iodine insufficiency. For that matter, the intake of iodine rich foods such as shellfish and seafood is important. A few examples of the foods that are rich in iodine are fresh fish, seaweed, kelp and seafood. Eggs and condense milk can also be included in the diet as well as cheddar cheese and mayonnaise. Malt and naan bread are also important sources of iodine. In food preparation and cooking, the use of iodized salt is also important. These are some of the methods that can be undertaken to modify the diet of a person with endemic goiter. References Australian Government Department of Health and Ageing National Health and Medical Research Council (2005). Nutrient Reference Values for Australia and New Zealand Including Recommended Daily Intakes. Commonwealth of Australia: National Health and Medical Research Council, 2005. Bartlett, H. and Eperjesi, F. (2004). Dietary analysis and patterns of nutritional supplement use in normal and age-related macular disease affected subjects: a prospective cross-sectional study. Nutritional Journal 2004, 3, 16. Nutrition Data Website (2008, September 8). Nutrition Fact Tool. Retrieved September 12, 2009, from http://www.nutritiondata.com/ Penn State Milton S. Hershey Medical Center (2006). Health and Disease Information: Hypercholesterolemia. Retrieved September 12, 2009, from http://www.hmc.psu.edu/healthinfo/h/hypercholesterolemia.htm USDA Agricultural Research Service (2008, September 1). Nutrient Data Laboratory. Retrieved September 12, 2009, from http://www.nal.usda.gov/fnic/foodcomp/search/ Appendices Appendix 1. Food Records Meal and Time Item Description Portion Size (Quantity) Day 1 Breakfast Toast Tea White Bread Jam Butter Black 2 slices 2 tablespoons 2 tablespoons 1 cup Lunch Rice Meat Soda White Lamb Coca-cola 1 cup 2 pieces 1 bottle (375 ml) Dinner Pizza Vegetable 4 slices Day 2 Breakfast Egg Bread Coffee Boiled Brown - Sugar Milk 2 pieces 3 slices 1 cup 2 tsp 2 tsp Lunch Burger Salad Soda Chicken, Medium Green Coca-cola 1 piece 1 medium serving 1 bottle (375 ml) Dinner Spaghetti With Meat 1 medium serving Day 3 Breakfast Corn Milk Boiled Low Fat 1 piece 1 cup Lunch Rice and Chicken Dish Soda Sautéed Coca-Cola 1 medium serving 1 bottle (375 ml) Dinner Burger Soda Beef Coca-cola 1 piece 1 bottle (375 ml) Appendix 2. Nutritional Content of Foods Eaten on Day 1 1. Bread White, commercially prepared, toasted, 2 slices 22g per slice of bread (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Slice of Bread Analysis for 2 slices of bread based on the USDA National Nutrient Database for Standard Reference Nutrient Units Value per 100 grams Number of Data Points Std. Error 2 X 1 slice ------- 44g Proximates Water g 30.40 0 0 13.38 Energy kcal 293 0 0 129 Energy kJ 1226 0 0 539 Protein g 9.00 0 0 3.96 Total lipid (fat) g 4.00 0 0 1.76 Ash g 2.10 0 0 0.92 Carbohydrate, by difference g 54.40 0 0 23.94 Fiber, total dietary g 2.5 0 0 1.1 Sugars, total g 4.74 0 0 2.09 Minerals Calcium, Ca mg 119 0 0 52 Iron, Fe mg 3.33 0 0 1.47 Magnesium, Mg mg 26 0 0 11 Phosphorus, P mg 103 0 0 45 Potassium, K mg 131 0 0 58 Sodium, Na mg 592 0 0 260 Zinc, Zn mg 0.68 0 0 0.30 Copper, Cu mg 0.138 0 0 0.061 Manganese, Mn mg 0.421 0 0 0.185 Selenium, Se mcg 31.0 0 0 13.6 Vitamins Vitamin C, total ascorbic acid mg 0.0 0 0 0.0 Thiamin mg 0.415 0 0 0.183 Riboflavin mg 0.337 0 0 0.148 Niacin mg 3.926 0 0 1.727 Pantothenic acid mg 0.278 0 0 0.122 Vitamin B-6 mg 0.063 0 0 0.028 Folate, total mcg 104 0 0 46 Folic acid mcg 78 0 0 34 Folate, food mcg 26 0 0 11 Folate, DFE mcg_DFE 159 0 0 70 Choline, total mg 16.1 0 0 7.1 Vitamin B-12 mcg 0.02 0 0 0.01 Vitamin B-12, added mcg 0.00 0 0 0.00 Vitamin A, RAE mcg_RAE 0 0 0 0 Retinol mcg 0 0 0 0 Carotene, beta mcg 0 0 0 0 Carotene, alpha mcg 0 0 0 0 Cryptoxanthin, beta mcg 0 0 0 0 Vitamin A, IU IU 0 0 0 0 Lycopene mcg 0 0 0 0 Lutein + zeaxanthin mcg 46 0 0 20 Vitamin E (alpha-tocopherol) mg 0.24 0 0 0.11 Vitamin E, added mg 0.00 0 0 0.00 Vitamin K (phylloquinone) mcg 3.4 0 0 1.5 Lipids Fatty acids, total saturated g 0.578 0 0 0.254 4:0 g 0.001 0 0 0.000 6:0 g 0.000 0 0 0.000 8:0 g 0.000 0 0 0.000 10:0 g 0.000 0 0 0.000 12:0 g 0.001 0 0 0.000 14:0 g 0.005 0 0 0.002 16:0 g 0.437 0 0 0.192 18:0 g 0.119 0 0 0.052 Fatty acids, total monounsaturated g 0.796 0 0 0.350 16:1 undifferentiated g 0.032 0 0 0.014 18:1 undifferentiated g 0.755 0 0 0.332 20:1 g 0.005 0 0 0.002 22:1 undifferentiated g 0.000 0 0 0.000 Fatty acids, total polyunsaturated g 2.090 0 0 0.920 18:2 undifferentiated g 1.868 0 0 0.822 18:3 undifferentiated g 0.220 0 0 0.097 18:4 g 0.000 0 0 0.000 20:4 undifferentiated g 0.000 0 0 0.000 20:5 n-3 g 0.000 0 0 0.000 22:5 n-3 g 0.000 0 0 0.000 22:6 n-3 g 0.000 0 0 0.000 Cholesterol mg 1 0 0 0 Amino acids Tryptophan g 0.106 0 0 0.047 Threonine g 0.267 0 0 0.117 Isoleucine g 0.354 0 0 0.156 Leucine g 0.637 0 0 0.280 Lysine g 0.245 0 0 0.108 Methionine g 0.158 0 0 0.070 Cystine g 0.191 0 0 0.084 Phenylalanine g 0.444 0 0 0.195 Tyrosine g 0.261 0 0 0.115 Valine g 0.397 0 0 0.175 Arginine g 0.346 0 0 0.152 Histidine g 0.196 0 0 0.086 Alanine g 0.308 0 0 0.136 Aspartic acid g 0.449 0 0 0.198 Glutamic acid g 2.920 0 0 1.285 Glycine g 0.323 0 0 0.142 Proline g 0.970 0 0 0.427 Serine g 0.440 0 0 0.194 Other Alcohol, ethyl g 0.0 0 0 0.0 Caffeine mg 0 0 0 0 Theobromine mg 0 0 0 0 (Source: USDA Agricultural Research Service, 2008) 2. Jam and preserves 2 tbsp, 20 g per tbsp (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Tablespoon of Jam and Preserves Analysis for 2 tbsp of jam based on the USDA National Nutrient Database for Standard Reference Nutrient Units Value per 100 grams Number of Data Points Std. Error 2 X 1 tbsp ------- 40g Proximates Water g 30.47 8 2.28 12.19 Energy kcal 278 0 0 111 Energy kJ 1163 0 0 465 Protein g 0.37 13 0.18 0.15 Total lipid (fat) g 0.07 10 0.07 0.03 Ash g 0.23 3 0.03 0.09 Carbohydrate, by difference g 68.86 0 0 27.54 Fiber, total dietary g 1.1 0 0 0.4 Sugars, total g 48.50 2 0 19.40 Minerals Calcium, Ca mg 20 1 0 8 Iron, Fe mg 0.49 3 0.07 0.20 Magnesium, Mg mg 4 1 0 2 Phosphorus, P mg 19 0 0 8 Potassium, K mg 77 3 2.028 31 Sodium, Na mg 32 5 9.04 13 Zinc, Zn mg 0.06 4 0.023 0.02 Copper, Cu mg 0.100 1 0 0.040 Manganese, Mn mg 0.040 1 0 0.016 Fluoride, F mcg 19.0 2 0 7.6 Selenium, Se mcg 2.0 1 0 0.8 Vitamins Vitamin C, total ascorbic acid mg 8.8 2 0 3.5 Thiamin mg 0.016 0 0 0.006 Riboflavin mg 0.076 0 0 0.030 Niacin mg 0.036 1 0 0.014 Pantothenic acid mg 0.020 1 0 0.008 Vitamin B-6 mg 0.020 2 0 0.008 Folate, total mcg 11 0 0 4 Folic acid mcg 0 0 0 0 Folate, food mcg 11 0 0 4 Folate, DFE mcg_DFE 11 0 0 4 Choline, total mg 10.2 0 0 4.1 Vitamin B-12 mcg 0.00 1 0 0.00 Vitamin B-12, added mcg 0.00 0 0 0.00 Vitamin A, RAE mcg_RAE 0 0 0 0 Retinol mcg 0 0 0 0 Carotene, beta mcg 0 0 0 0 Carotene, alpha mcg 0 0 0 0 Cryptoxanthin, beta mcg 0 0 0 0 Vitamin A, IU IU 0 0 0 0 Lycopene mcg 0 0 0 0 Lutein + zeaxanthin mcg 0 0 0 0 Vitamin E (alpha-tocopherol) mg 0.12 0 0 0.05 Vitamin E, added mg 0.00 0 0 0.00 Vitamin K (phylloquinone) mcg 0.0 0 0 0.0 Lipids Fatty acids, total saturated g 0.010 0 0 0.004 4:0 g 0.000 0 0 0.000 6:0 g 0.000 0 0 0.000 8:0 g 0.000 0 0 0.000 10:0 g 0.000 0 0 0.000 12:0 g 0.000 0 0 0.000 14:0 g 0.000 0 0 0.000 16:0 g 0.004 0 0 0.002 18:0 g 0.000 0 0 0.000 Fatty acids, total monounsaturated g 0.038 0 0 0.015 16:1 undifferentiated g 0.000 0 0 0.000 18:1 undifferentiated g 0.007 0 0 0.003 20:1 g 0.018 0 0 0.007 22:1 undifferentiated g 0.014 0 0 0.006 Fatty acids, total polyunsaturated g 0.000 0 0 0.000 18:2 undifferentiated g 0.000 0 0 0.000 18:3 undifferentiated g 0.000 0 0 0.000 18:4 g 0.000 0 0 0.000 20:4 undifferentiated g 0.000 0 0 0.000 20:5 n-3 g 0.000 0 0 0.000 22:5 n-3 g 0.000 0 0 0.000 22:6 n-3 g 0.000 0 0 0.000 Cholesterol mg 0 0 0 0 Phytosterols mg 12 0 0 5 Amino acids Tryptophan g 0.008 0 0 0.003 Threonine g 0.023 0 0 0.009 Isoleucine g 0.017 0 0 0.007 Leucine g 0.037 0 0 0.015 Lysine g 0.030 0 0 0.012 Methionine g 0.001 0 0 0.000 Cystine g 0.006 0 0 0.002 Phenylalanine g 0.021 0 0 0.008 Tyrosine g 0.025 0 0 0.010 Valine g 0.021 0 0 0.008 Arginine g 0.032 0 0 0.013 Histidine g 0.014 0 0 0.006 Alanine g 0.037 0 0 0.015 Aspartic acid g 0.166 0 0 0.066 Glutamic acid g 0.109 0 0 0.044 Glycine g 0.029 0 0 0.012 Proline g 0.023 0 0 0.009 Serine g 0.028 0 0 0.011 Other Alcohol, ethyl g 0.0 0 0 0.0 Caffeine mg 0 0 0 0 Theobromine mg 0 0 0 0 (Source: USDA Agricultural Research Service, 2008) 3. Butter 2 tbsp, salted 14g per 1 tbsp (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Tablespoon of Butter Analysis for 2 tbsp of butter based on the USDA National Nutrient Database for Standard Reference Nutrient Units 2 X 1 tbsp ------- 28.4g Proximates Water g 4.51 Energy kcal 204 Energy kJ 852 Protein g 0.24 Total lipid (fat) g 23.04 Ash g 0.60 Carbohydrate, by difference g 0.02 Fiber, total dietary g 0.0 Sugars, total g 0.02 Minerals Calcium, Ca mg 7 Iron, Fe mg 0.01 Magnesium, Mg mg 1 Phosphorus, P mg 7 Potassium, K mg 7 Sodium, Na mg 164 Zinc, Zn mg 0.03 Copper, Cu mg 0.000 Manganese, Mn mg 0.000 Fluoride, F mcg 0.8 Selenium, Se mcg 0.3 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.001 Riboflavin mg 0.010 Niacin mg 0.012 Pantothenic acid mg 0.031 Vitamin B-6 mg 0.001 Folate, total mcg 1 Folic acid mcg 0 Folate, food mcg 1 Folate, DFE mcg_DFE 1 Choline, total mg 5.3 Betaine mg 0.1 Vitamin B-12 mcg 0.05 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 194 Retinol mcg 191 Carotene, beta mcg 45 Carotene, alpha mcg 0 Cryptoxanthin, beta mcg 0 Vitamin A, IU IU 710 Lycopene mcg 0 Lutein + zeaxanthin mcg 0 Vitamin E (alpha-tocopherol) mg 0.66 Vitamin E, added mg 0.00 Tocopherol, beta mg 0.00 Tocopherol, gamma mg 0.00 Tocopherol, delta mg 0.00 Vitamin D IU 16 Vitamin K (phylloquinone) mcg 2.0 Lipids Fatty acids, total saturated g 14.589 4:0 g 0.916 6:0 g 0.570 8:0 g 0.338 10:0 g 0.718 12:0 g 0.735 14:0 g 2.112 16:0 g 6.162 17:0 g 0.159 18:0 g 2.840 20:0 g 0.039 Fatty acids, total monounsaturated g 5.970 16:1 undifferentiated g 0.273 16:1 c g 0.273 18:1 undifferentiated g 5.669 18:1 c g 4.822 18:1 t g 0.847 20:1 g 0.028 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.864 18:2 undifferentiated g 0.775 18:2 n-6 c,c g 0.615 18:2 CLAs g 0.076 18:2 i g 0.084 18:3 undifferentiated g 0.089 18:3 n-3 c,c,c g 0.089 18:4 g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 61 Stigmasterol mg 0 Campesterol mg 0 Beta-sitosterol mg 1 Amino acids Tryptophan g 0.003 Threonine g 0.011 Isoleucine g 0.014 Leucine g 0.024 Lysine g 0.019 Methionine g 0.006 Cystine g 0.002 Phenylalanine g 0.012 Tyrosine g 0.012 Valine g 0.016 Arginine g 0.009 Histidine g 0.007 Alanine g 0.008 Aspartic acid g 0.018 Glutamic acid g 0.051 Glycine g 0.005 Proline g 0.023 Serine g 0.013 Other Alcohol, ethyl g 0.0 Caffeine mg 0 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 4. Tea Black, brewed, prepared with tap water, 1 cup 237 g per 1 cup (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Cup of Tea Analysis for 1 cup of tea based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 cup (8 fl oz) ------- 237g Proximates Water g 236.29 Energy kcal 2 Energy kJ 9 Protein g 0.00 Total lipid (fat) g 0.00 Ash g 0.00 Carbohydrate, by difference g 0.71 Fiber, total dietary g 0.0 Sugars, total g 0.00 Minerals Calcium, Ca mg 0 Iron, Fe mg 0.05 Magnesium, Mg mg 7 Phosphorus, P mg 2 Potassium, K mg 88 Sodium, Na mg 7 Zinc, Zn mg 0.05 Copper, Cu mg 0.024 Manganese, Mn mg 0.519 Fluoride, F mcg 883.8 Selenium, Se mcg 0.0 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.000 Riboflavin mg 0.033 Niacin mg 0.000 Pantothenic acid mg 0.026 Vitamin B-6 mg 0.000 Folate, total mcg 12 Folic acid mcg 0 Folate, food mcg 12 Folate, DFE mcg_DFE 12 Choline, total mg 0.9 Vitamin B-12 mcg 0.00 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 0 Retinol mcg 0 Carotene, beta mcg 0 Carotene, alpha mcg 0 Cryptoxanthin, beta mcg 0 Vitamin A, IU IU 0 Lycopene mcg 0 Lutein + zeaxanthin mcg 0 Vitamin E (alpha-tocopherol) mg 0.00 Vitamin E, added mg 0.00 Tocopherol, gamma mg 0.00 Tocopherol, delta mg 0.00 Vitamin K (phylloquinone) mcg 0.0 Lipids Fatty acids, total saturated g 0.005 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 14:0 g 0.000 16:0 g 0.002 18:0 g 0.000 Fatty acids, total monounsaturated g 0.002 16:1 undifferentiated g 0.000 18:1 undifferentiated g 0.000 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.009 18:2 undifferentiated g 0.002 18:3 undifferentiated g 0.007 18:4 g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 0 Amino acids Tryptophan g 0.000 Threonine g 0.000 Isoleucine g 0.000 Leucine g 0.000 Lysine g 0.000 Methionine g 0.000 Cystine g 0.000 Phenylalanine g 0.000 Tyrosine g 0.000 Valine g 0.000 Arginine g 0.000 Histidine g 0.000 Alanine g 0.000 Aspartic acid g 0.000 Glutamic acid g 0.000 Glycine g 0.000 Proline g 0.000 Serine g 0.000 Other Alcohol, ethyl g 0.0 Caffeine mg 47 Theobromine mg 5 (Source: USDA Agricultural Research Service, 2008) 5. Rice White, cooked, 1 cup 186 g per 1 cup (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Cup of Rice Analysis for 1 cup of rice based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 cup ------- 186g Proximates Water g 127.61 Energy kcal 242 Energy kJ 1012 Protein g 4.43 Total lipid (fat) g 0.39 Ash g 0.39 Carbohydrate, by difference g 53.18 Fiber, total dietary g 0.6 Minerals Calcium, Ca mg 6 Iron, Fe mg 2.77 Magnesium, Mg mg 24 Phosphorus, P mg 69 Potassium, K mg 54 Sodium, Na mg 0 Zinc, Zn mg 0.78 Copper, Cu mg 0.071 Manganese, Mn mg 0.701 Selenium, Se mcg 13.9 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.311 Riboflavin mg 0.030 Niacin mg 3.413 Pantothenic acid mg 0.764 Vitamin B-6 mg 0.093 Folate, total mcg 108 Folic acid mcg 104 Folate, food mcg 4 Folate, DFE mcg_DFE 180 Vitamin B-12 mcg 0.00 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 0 Retinol mcg 0 Vitamin A, IU IU 0 Lipids Fatty acids, total saturated g 0.106 14:0 g 0.002 16:0 g 0.095 18:0 g 0.007 Fatty acids, total monounsaturated g 0.121 16:1 undifferentiated g 0.002 18:1 undifferentiated g 0.119 Fatty acids, total polyunsaturated g 0.104 18:2 undifferentiated g 0.086 18:3 undifferentiated g 0.019 Cholesterol mg 0 Amino acids Tryptophan g 0.052 Threonine g 0.158 Isoleucine g 0.192 Leucine g 0.366 Lysine g 0.160 Methionine g 0.104 Cystine g 0.091 Phenylalanine g 0.236 Tyrosine g 0.149 Valine g 0.270 Arginine g 0.368 Histidine g 0.104 Alanine g 0.257 Aspartic acid g 0.417 Glutamic acid g 0.863 Glycine g 0.201 Proline g 0.208 Serine g 0.233 (Source: USDA Agricultural Research Service, 2008) 6. Meat Lamb, Australian, cooked, 2 pieces 100 g per piece (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Piece of Lamb Meat Analysis for 2 pieces of lamb meat based on the USDA National Nutrient Database for Standard Reference Nutrient Units Value per 200 grams Number of Data Points Proximates Water g 48.00 6 Energy kcal 1278 0 Energy kJ 5348 0 Protein g 18.84 6 Total lipid (fat) g 132.80 6 Ash g 0.90 6 Carbohydrate, by difference g 0.00 0 Minerals Calcium, Ca mg 54 6 Iron, Fe mg 2.22 6 Magnesium, Mg mg 24 6 Phosphorus, P mg 228 6 Potassium, K mg 358 6 Sodium, Na mg 102 6 Zinc, Zn mg 2.96 6 Copper, Cu mg 0.130 6 Manganese, Mn mg 0.020 2 Selenium, Se mcg 11.6 2 Vitamins Thiamin mg 0.126 3 Riboflavin mg 0.280 3 Niacin mg 5.780 3 Pantothenic acid mg 0.800 3 Vitamin B-6 mg 0.342 3 Vitamin B-12 mcg 3.68 3 Lipids Fatty acids, total saturated g 69.502 6 10:0 g 0.296 6 12:0 g 0.464 6 14:0 g 5.822 6 15:0 g 0.928 6 16:0 g 30.732 6 17:0 g 2.320 6 18:0 g 28.686 6 20:0 g 0.254 6 Fatty acids, total monounsaturated g 52.754 6 14:1 g 0.254 6 16:1 undifferentiated g 2.446 6 18:1 undifferentiated g 48.598 6 20:1 g 0.506 4 Fatty acids, total polyunsaturated g 4.662 6 18:2 undifferentiated g 3.038 6 18:3 undifferentiated g 1.498 6 20:4 undifferentiated g 0.126 1 Cholesterol mg 166 6 Amino acids Tryptophan g 0.220 0 Threonine g 0.804 0 Isoleucine g 0.910 0 Leucine g 1.464 0 Lysine g 1.664 0 Methionine g 0.482 0 Cystine g 0.226 0 Phenylalanine g 0.766 0 Tyrosine g 0.632 0 Valine g 1.016 0 Arginine g 1.118 0 Histidine g 0.596 0 Alanine g 1.134 0 Aspartic acid g 1.658 0 Glutamic acid g 2.734 0 Glycine g 0.920 0 Proline g 0.790 0 Serine g 0.700 0 (Source: USDA Agricultural Research Service, 2008) 7. Cola 1 bottle (375 ml) 368 g per 1 bottle (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Bottle of Cola Analysis for 1 bottle of cola (375 ml) based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 can 12 fl oz ------- 368g Proximates Water g 332.34 Energy kcal 136 Energy kJ 578 Protein g 0.26 Total lipid (fat) g 0.07 Ash g 0.15 Carbohydrate, by difference g 35.18 Fiber, total dietary g 0.0 Sugars, total    (2) g 33.01 Minerals Calcium, Ca mg 7 Iron, Fe mg 0.40 Magnesium, Mg mg 0 Phosphorus, P mg 37 Potassium, K mg 7 Sodium, Na mg 15 Zinc, Zn mg 0.07 Copper, Cu mg 0.004 Manganese, Mn mg 0.007 Fluoride, F mcg 209.8 Selenium, Se mcg 0.4 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.000 Riboflavin mg 0.000 Niacin mg 0.000 Pantothenic acid mg 0.000 Vitamin B-6 mg 0.000 Folate, total mcg 0 Folic acid mcg 0 Folate, food mcg 0 Folate, DFE mcg_DFE 0 Choline, total mg 1.1 Betaine mg 0.4 Vitamin B-12 mcg 0.00 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 0 Retinol mcg 0 Carotene, beta mcg 0 Carotene, alpha mcg 0 Cryptoxanthin, beta mcg 0 Vitamin A, IU IU 0 Lycopene mcg 0 Lutein + zeaxanthin mcg 0 Vitamin E (alpha-tocopherol) mg 0.00 Vitamin E, added mg 0.00 Vitamin K (phylloquinone) mcg 0.0 Lipids Fatty acids, total saturated g 0.000 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 14:0 g 0.000 16:0 g 0.000 18:0 g 0.000 Fatty acids, total monounsaturated g 0.000 16:1 undifferentiated g 0.000 18:1 undifferentiated g 0.000 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.000 18:2 undifferentiated g 0.000 18:3 undifferentiated g 0.000 18:4 g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 0 Other Alcohol, ethyl g 0.0 Caffeine mg 29 Theobromine mg 0 Footnotes: 1 Includes retail and fast food, without ice products. 2 Retail products have higher values than fast food products. (Source: USDA Agricultural Research Service, 2008) 8. Pizza Vegetable, regular crust, cooked, 4 slices 143 g per slice (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Slice of Pizza Analysis for 4 slices of pizza based on the USDA National Nutrient Database for Standard Reference Nutrient Units 4 X 1 serving 5 servings per 24.2 oz package ------- 572g Proximates Water g 267.18 Energy kcal 1579 Energy kJ 6595 Protein g 64.52 Total lipid (fat) g 82.54 Ash g 13.96 Carbohydrate, by difference g 143.80 Fiber, total dietary g 12.6 Glucose (dextrose) g 14.36 Fructose g 7.55 Maltose g 4.98 Galactose g 0.80 Starch g 113.03 Minerals Calcium, Ca mg 869 Iron, Fe mg 7.78 Magnesium, Mg mg 143 Phosphorus, P mg 1035 Potassium, K mg 1195 Sodium, Na mg 3175 Zinc, Zn mg 9.78 Copper, Cu mg 0.972 Manganese, Mn mg 1.848 Selenium, Se mcg 51.5 Vitamins Vitamin C, total ascorbic acid mg 19.4 Thiamin mg 1.236 Riboflavin mg 1.333 Niacin mg 13.608 Pantothenic acid mg 1.899 Vitamin B-6 mg 0.852 Folate, total mcg 194 Folate, food mcg 194 Choline, total mg 140.1 Betaine mg 144.1 Vitamin B-12 mcg 3.55 Lipids Fatty acids, total saturated g 27.456 10:0 g 0.641 12:0 g 0.692 14:0 g 2.528 16:0 g 15.232 18:0 g 8.363 Fatty acids, total monounsaturated g 33.359 16:1 undifferentiated g 1.562 18:1 undifferentiated g 31.797 Fatty acids, total polyunsaturated g 14.363 18:2 undifferentiated g 13.105 18:3 undifferentiated g 1.258 Cholesterol mg 92 (Source: USDA Agricultural Research Service, 2008) Appendix 3. Nutritional Content of Foods Eaten on Day 2 1. Egg Whole, cooked, hard boiled, 2 pcs 50g per 1 piece (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Piece of Egg Analysis for 2 pieces of egg based on the USDA National Nutrient Database for Standard Reference Nutrient Units 2 X 1 large ------- 100g Proximates Water g 74.62 Energy kcal 155 Energy kJ 647 Protein g 12.58 Total lipid (fat) g 10.61 Ash g 1.08 Carbohydrate, by difference g 1.12 Fiber, total dietary g 0.0 Sugars, total g 1.12 Minerals Calcium, Ca mg 50 Iron, Fe mg 1.19 Magnesium, Mg mg 10 Phosphorus, P mg 172 Potassium, K mg 126 Sodium, Na mg 124 Zinc, Zn mg 1.05 Copper, Cu mg 0.013 Manganese, Mn mg 0.026 Fluoride, F mcg 4.8 Selenium, Se mcg 30.8 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.066 Riboflavin mg 0.513 Niacin mg 0.064 Pantothenic acid mg 1.398 Vitamin B-6 mg 0.121 Folate, total mcg 44 Folic acid mcg 0 Folate, food mcg 44 Folate, DFE mcg_DFE 44 Choline, total mg 225.3 Betaine mg 0.6 Vitamin B-12 mcg 1.11 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 169 Retinol mcg 168 Carotene, beta mcg 11 Carotene, alpha mcg 0 Cryptoxanthin, beta mcg 10 Vitamin A, IU IU 586 Lycopene mcg 0 Lutein + zeaxanthin mcg 353 Vitamin E (alpha-tocopherol) mg 1.03 Vitamin E, added mg 0.00 Vitamin K (phylloquinone) mcg 0.3 Lipids Fatty acids, total saturated g 3.267 4:0 g 0.000 6:0 g 0.000 8:0 g 0.003 10:0 g 0.003 12:0 g 0.003 14:0 g 0.035 16:0 g 2.349 18:0 g 0.828 Fatty acids, total monounsaturated g 4.077 16:1 undifferentiated g 0.310 18:1 undifferentiated g 3.725 20:1 g 0.030 22:1 undifferentiated g 0.003 Fatty acids, total polyunsaturated g 1.414 18:2 undifferentiated g 1.188 18:3 undifferentiated g 0.035 18:4 g 0.000 20:4 undifferentiated g 0.149 20:5 n-3 g 0.005 22:5 n-3 g 0.000 22:6 n-3 g 0.038 Cholesterol mg 424 Amino acids Tryptophan g 0.153 Threonine g 0.604 Isoleucine g 0.686 Leucine g 1.075 Lysine g 0.904 Methionine g 0.392 Cystine g 0.292 Phenylalanine g 0.668 Tyrosine g 0.513 Valine g 0.767 Arginine g 0.755 Histidine g 0.298 Alanine g 0.700 Aspartic acid g 1.264 Glutamic acid g 1.644 Glycine g 0.423 Proline g 0.501 Serine g 0.936 Other Alcohol, ethyl g 0.0 Caffeine mg 0 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 2. Bread brown, 3 slices 45 g per slice (Source: Nutrition Data Website, 2008) Nutrition Fact for Slice of Bread Analysis for 3 slices of brown bread based on the USDA National Nutrient Database for Standard Reference Nutrient Units 3 X 1 slice ------- 135g Proximates Water g 63.72 Energy kcal 263 Energy kJ 1103 Protein g 7.02 Total lipid (fat) g 2.02 Ash g 3.78 Carbohydrate, by difference g 58.45 Fiber, total dietary g 6.3 Sugars, total g 3.27 Minerals Calcium, Ca mg 94 Iron, Fe mg 2.83 Magnesium, Mg mg 85 Phosphorus, P mg 151 Potassium, K mg 429 Sodium, Na mg 852 Zinc, Zn mg 0.68 Copper, Cu mg 0.108 Manganese, Mn mg 1.377 Selenium, Se mcg 29.6 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.019 Riboflavin mg 0.155 Niacin mg 1.512 Pantothenic acid mg 0.764 Vitamin B-6 mg 0.111 Folate, total mcg 15 Folic acid mcg 5 Folate, food mcg 9 Folate, DFE mcg_DFE 19 Choline, total mg 31.7 Vitamin B-12 mcg 0.01 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 34 Retinol mcg 34 Carotene, beta mcg 3 Carotene, alpha mcg 1 Cryptoxanthin, beta mcg 0 Vitamin A, IU IU 117 Lycopene mcg 0 Lutein + zeaxanthin mcg 96 Vitamin E (alpha-tocopherol) mg 0.43 Vitamin E, added mg 0.00 Vitamin K (phylloquinone) mcg 3.4 Lipids Fatty acids, total saturated g 0.381 4:0 g 0.007 6:0 g 0.004 8:0 g 0.003 10:0 g 0.005 12:0 g 0.005 14:0 g 0.023 16:0 g 0.293 18:0 g 0.039 Fatty acids, total monounsaturated g 0.279 16:1 undifferentiated g 0.014 18:1 undifferentiated g 0.263 20:1 g 0.004 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.761 18:2 undifferentiated g 0.690 18:3 undifferentiated g 0.070 18:4 g 0.000 20:4 undifferentiated g 0.001 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 1 Amino acids Tryptophan g 0.099 Threonine g 0.219 Isoleucine g 0.251 Leucine g 0.472 Lysine g 0.211 Methionine g 0.124 Cystine g 0.157 Phenylalanine g 0.315 Tyrosine g 0.200 Valine g 0.315 Arginine g 0.344 Histidine g 0.173 Alanine g 0.274 Aspartic acid g 0.437 Glutamic acid g 2.075 Glycine g 0.274 Proline g 0.672 Serine g 0.339 Other Alcohol, ethyl g 0.0 Caffeine mg 0 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 3. Coffee Brewed, 1 cup, with 2 tsp sugar and 2 tsp milk 237 g per 1 cup coffee (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Cup of Coffee Analysis for 1 cup of coffee based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 cup (8 fl oz) ------- 237g Proximates Water g 235.55 Energy kcal 2 Energy kJ 5 Protein g 0.28 Total lipid (fat) g 0.05 Ash g 0.83 Carbohydrate, by difference g 0.00 Fiber, total dietary g 0.0 Sugars, total g 0.00 Sucrose g 0.00 Glucose (dextrose) g 0.00 Fructose g 0.00 Lactose g 0.00 Maltose g 0.00 Galactose g 0.00 Minerals Calcium, Ca mg 5 Iron, Fe mg 0.02 Magnesium, Mg mg 7 Phosphorus, P mg 7 Potassium, K mg 116 Sodium, Na mg 5 Zinc, Zn mg 0.05 Copper, Cu mg 0.005 Manganese, Mn mg 0.055 Fluoride, F mcg 215.0 Selenium, Se mcg 0.0 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.033 Riboflavin mg 0.180 Niacin mg 0.453 Pantothenic acid mg 0.602 Vitamin B-6 mg 0.002 Folate, total mcg 5 Folic acid mcg 0 Folate, food mcg 5 Folate, DFE mcg_DFE 5 Choline, total mg 6.2 Vitamin B-12 mcg 0.00 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 0 Retinol mcg 0 Carotene, beta mcg 0 Carotene, alpha mcg 0 Cryptoxanthin, beta mcg 0 Vitamin A, IU IU 0 Lycopene mcg 0 Lutein + zeaxanthin mcg 0 Vitamin E (alpha-tocopherol) mg 0.02 Vitamin E, added mg 0.00 Tocopherol, beta mg 0.00 Tocopherol, gamma mg 0.02 Tocopherol, delta mg 0.00 Vitamin K (phylloquinone) mcg 0.2 Lipids Fatty acids, total saturated g 0.005 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 13:0 g 0.000 14:0 g 0.000 15:0 g 0.000 16:0 g 0.005 17:0 g 0.000 18:0 g 0.000 20:0 g 0.000 22:0 g 0.000 24:0 g 0.000 Fatty acids, total monounsaturated g 0.036 14:1 g 0.000 15:1 g 0.000 16:1 undifferentiated g 0.000 17:1 g 0.000 18:1 undifferentiated g 0.000 18:1 c g 0.036 18:1 t g 0.000 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.002 18:2 undifferentiated g 0.002 18:3 undifferentiated g 0.000 18:3 n-3 c,c,c g 0.000 18:3 n-6 c,c,c g 0.000 18:4 g 0.000 20:2 n-6 c,c g 0.000 20:3 undifferentiated g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Fatty acids, total trans g 0.000 Fatty acids, total trans-monoenoic g 0.000 Cholesterol mg 0 Amino acids Tryptophan g 0.000 Threonine g 0.002 Isoleucine g 0.005 Leucine g 0.012 Lysine g 0.002 Methionine g 0.000 Cystine g 0.005 Phenylalanine g 0.007 Tyrosine g 0.005 Valine g 0.007 Arginine g 0.002 Histidine g 0.005 Alanine g 0.007 Aspartic acid g 0.012 Glutamic acid g 0.047 Glycine g 0.009 Proline g 0.009 Serine g 0.002 Other Alcohol, ethyl g 0.0 Caffeine mg 95 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 2 g per 1 tsp sugar (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Teaspoon of Sugar Analysis for 2 tsp of sugar based on the USDA National Nutrient Database for Standard Reference Nutrient Units 2 X 1 tsp ------- 5g Proximates Water g 0.01 Energy kcal 19 Energy kJ 81 Protein g 0.00 Total lipid (fat) g 0.01 Ash g 0.00 Carbohydrate, by difference g 4.98 Fiber, total dietary g 0.0 Sugars, total g 4.90 Starch g 0.08 Minerals Calcium, Ca mg 0 Iron, Fe mg 0.00 Magnesium, Mg mg 0 Phosphorus, P mg 0 Potassium, K mg 0 Sodium, Na mg 0 Zinc, Zn mg 0.00 Copper, Cu mg 0.000 Manganese, Mn mg 0.000 Selenium, Se mcg 0.0 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.000 Riboflavin mg 0.001 Niacin mg 0.000 Pantothenic acid mg 0.000 Vitamin B-6 mg 0.000 Folate, total mcg 0 Folic acid mcg 0 Folate, food mcg 0 Folate, DFE mcg_DFE 0 Choline, total mg 0.0 Vitamin B-12 mcg 0.00 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 0 Retinol mcg 0 Carotene, beta mcg 0 Carotene, alpha mcg 0 Cryptoxanthin, beta mcg 0 Vitamin A, IU IU 0 Lycopene mcg 0 Lutein + zeaxanthin mcg 0 Vitamin E (alpha-tocopherol) mg 0.00 Vitamin E, added mg 0.00 Vitamin D IU 0 Vitamin K (phylloquinone) mcg 0.0 Lipids Fatty acids, total saturated g 0.001 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 14:0 g 0.000 16:0 g 0.001 18:0 g 0.000 Fatty acids, total monounsaturated g 0.002 16:1 undifferentiated g 0.000 18:1 undifferentiated g 0.002 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.003 18:2 undifferentiated g 0.003 18:3 undifferentiated g 0.000 18:4 g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 0 Other Alcohol, ethyl g 0.0 Caffeine mg 0 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 2g per 1 tsp cream (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Teaspoon of Milk Analysis for 2 tsp of milk cream based on the USDA National Nutrient Database for Standard Reference Nutrient Units 2 X 1 tsp ------- 4g Proximates Water g 0.09 Energy kcal 22 Energy kJ 91 Protein g 0.19 Total lipid (fat) g 1.42 Ash g 0.11 Carbohydrate, by difference g 2.20 Fiber, total dietary g 0.0 Sugars, total g 2.20 Minerals Calcium, Ca mg 1 Iron, Fe mg 0.05 Magnesium, Mg mg 0 Phosphorus, P mg 17 Potassium, K mg 32 Sodium, Na mg 7 Zinc, Zn mg 0.02 Copper, Cu mg 0.005 Manganese, Mn mg 0.009 Fluoride, F mcg 4.5 Selenium, Se mcg 0.0 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.000 Riboflavin mg 0.007 Niacin mg 0.000 Pantothenic acid mg 0.000 Vitamin B-6 mg 0.000 Folate, total mcg 0 Folic acid mcg 0 Folate, food mcg 0 Folate, DFE mcg_DFE 0 Choline, total mg 0.1 Betaine mg 0.0 Vitamin B-12 mcg 0.00 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 0 Retinol mcg 0 Carotene, beta mcg 1 Carotene, alpha mcg 0 Cryptoxanthin, beta mcg 0 Vitamin A, IU IU 1 Lycopene mcg 0 Lutein + zeaxanthin mcg 0 Vitamin E (alpha-tocopherol) mg 0.02 Vitamin E, added mg 0.00 Tocopherol, beta mg 0.00 Tocopherol, gamma mg 0.02 Tocopherol, delta mg 0.00 Vitamin K (phylloquinone) mcg 0.4 Lipids Fatty acids, total saturated g 1.301 4:0 g 0.000 6:0 g 0.000 8:0 g 0.053 10:0 g 0.058 12:0 g 0.543 14:0 g 0.239 16:0 g 0.150 18:0 g 0.254 Fatty acids, total monounsaturated g 0.039 16:1 undifferentiated g 0.000 18:1 undifferentiated g 0.039 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.001 18:2 undifferentiated g 0.000 18:3 undifferentiated g 0.000 18:4 g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 0 Phytosterols mg 1 Amino acids Tryptophan g 0.003 Threonine g 0.008 Isoleucine g 0.012 Leucine g 0.019 Lysine g 0.015 Methionine g 0.006 Cystine g 0.001 Phenylalanine g 0.010 Tyrosine g 0.011 Valine g 0.014 Arginine g 0.008 Histidine g 0.006 Alanine g 0.006 Aspartic acid g 0.014 Glutamic acid g 0.044 Glycine g 0.004 Proline g 0.022 Serine g 0.012 Other Alcohol, ethyl g 0.0 Caffeine mg 0 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 4. Chicken Burger Medium, 1 piece (sandwiches, burgers and steak sandwiches) 272 g per 1 piece (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Piece of Burger Analysis for 1 piece of chicken burger based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 item ------- 272g Proximates Water g 155.86 Energy kcal 588 Energy kJ 2464 Protein g 32.01 Total lipid (fat) g 28.61 Ash g 4.73 Carbohydrate, by difference g 50.78 Fiber, total dietary g 4.1 Sugars, total g 9.22 Sucrose g 3.37 Glucose (dextrose) g 0.00 Fructose g 3.70 Lactose g 0.00 Maltose g 2.15 Galactose g 0.00 Minerals Calcium, Ca mg 90 Iron, Fe mg 14.96 Magnesium, Mg mg 57 Phosphorus, P mg 405 Potassium, K mg 498 Sodium, Na mg 1178 Zinc, Zn mg 3.26 Copper, Cu mg 0.038 Manganese, Mn mg 0.517 Selenium, Se mcg 75.1 Vitamins Vitamin C, total ascorbic acid mg 0.5 Thiamin mg 0.835 Riboflavin mg 0.408 Niacin mg 12.240 Pantothenic acid mg 1.034 Vitamin B-6 mg 0.427 Folate, total mcg 117 Folic acid mcg 68 Folate, food mcg 49 Folate, DFE mcg_DFE 166 Vitamin K (phylloquinone) mcg 61.7 Lipids Fatty acids, total saturated g 5.979 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 13:0 g 0.000 14:0 g 0.000 15:0 g 0.000 16:0 g 4.363 17:0 g 0.000 18:0 g 1.616 20:0 g 0.000 22:0 g 0.000 24:0 g 0.000 Fatty acids, total monounsaturated g 8.432 14:1 g 0.000 15:1 g 0.000 16:1 undifferentiated g 0.517 17:1 g 0.000 18:1 undifferentiated g 7.912 18:1 c g 7.475 18:1 t g 0.438 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 12.947 18:2 undifferentiated g 11.525 18:3 undifferentiated g 1.423 18:3 n-3 c,c,c g 1.423 18:3 n-6 c,c,c g 0.000 20:2 n-6 c,c g 0.000 20:3 undifferentiated g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:6 n-3 g 0.000 Fatty acids, total trans g 0.438 Fatty acids, total trans-monoenoic g 0.438 Cholesterol mg 84 Amino acids Tryptophan g 0.272 Threonine g 1.115 Isoleucine g 1.360 Leucine g 2.475 Lysine g 2.339 Methionine g 0.680 Cystine g 0.354 Phenylalanine g 1.387 Tyrosine g 0.789 Valine g 1.469 Arginine g 1.659 Histidine g 1.006 Alanine g 1.333 Aspartic acid g 2.366 Glutamic acid g 6.555 Glycine g 1.442 Proline g 2.067 Serine g 1.224 Hydroxyproline g 0.082 (Source: USDA Agricultural Research Service, 2008) 5. Green Salad 1 serving/cup, tossed without dressing (fastfood) 207 g per 1 cup (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Serving of Salad Analysis for 1 serving of green salad based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1.5 cup ------- 207g Proximates Water g 197.71 Energy kcal 33 Energy kJ 139 Protein g 2.59 Total lipid (fat) g 0.14 Ash g 1.10 Carbohydrate, by difference g 6.67 Minerals Calcium, Ca mg 27 Iron, Fe mg 1.30 Magnesium, Mg mg 23 Phosphorus, P mg 81 Potassium, K mg 356 Sodium, Na mg 54 Zinc, Zn mg 0.43 Copper, Cu mg 0.104 Manganese, Mn mg 0.304 Selenium, Se mcg 0.8 Vitamins Vitamin C, total ascorbic acid mg 48.0 Thiamin mg 0.062 Riboflavin mg 0.104 Niacin mg 1.139 Pantothenic acid mg 0.248 Vitamin B-6 mg 0.166 Folate, total mcg 77 Folic acid mcg 0 Folate, food mcg 77 Folate, DFE mcg_DFE 77 Vitamin B-12 mcg 0.00 Vitamin A, RAE mcg_RAE 118 Retinol mcg 0 Vitamin A, IU IU 2352 Lipids Fatty acids, total saturated g 0.021 Fatty acids, total monounsaturated g 0.008 Fatty acids, total polyunsaturated g 0.070 Cholesterol mg 0 Amino acids Tryptophan g 0.021 Threonine g 0.104 Isoleucine g 0.137 Leucine g 0.141 Lysine g 0.143 Methionine g 0.029 Cystine g 0.029 Phenylalanine g 0.095 Tyrosine g 0.056 Valine g 0.122 Arginine g 0.135 Histidine g 0.046 Alanine g 0.104 Aspartic acid g 0.284 Glutamic acid g 0.472 Glycine g 0.095 Proline g 0.151 Serine g 0.091 (Source: USDA Agricultural Research Service, 2008) 6. Cola 1 bottle (375 ml) 368 g per 1 bottle (Same as the data above) 7. Spaghetti With meat sauce, 1 serving (cup) 255 g per serving (cup) (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Serving of Spaghetti Analysis for 1 serving of spaghetti based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 cup ------- 255g Proximates Water g 199.51 Energy kcal 273 Energy kJ 1142 Protein g 10.63 Total lipid (fat) g 13.01 Ash g 3.52 Carbohydrate, by difference g 28.33 Sugars, total g 7.22 Starch g 16.40 Minerals Calcium, Ca mg 31 Iron, Fe mg 3.34 Magnesium, Mg mg 36 Phosphorus, P mg 10 Potassium, K mg 360 Sodium, Na mg 1035 Zinc, Zn mg 1.53 Copper, Cu mg 0.245 Manganese, Mn mg 0.556 Selenium, Se mcg 24.7 Vitamins Thiamin mg 0.232 Riboflavin mg 0.270 Niacin mg 5.064 Vitamin B-6 mg 0.163 Folate, total mcg 51 Choline, total mg 30.6 Betaine mg 60.7 Vitamin B-12 mcg 0.71 Vitamin K (phylloquinone) mcg 2.8 Lipids Fatty acids, total saturated g 5.049 12:0 g 0.020 14:0 g 0.367 15:0 g 0.069 16:0 g 2.762 17:0 g 0.158 18:0 g 1.640 20:0 g 0.026 22:0 g 0.018 Fatty acids, total monounsaturated g 5.651 14:1 g 0.117 16:1 undifferentiated g 0.492 17:1 g 0.153 18:1 undifferentiated g 4.771 20:1 g 0.110 22:1 undifferentiated g 0.013 Fatty acids, total polyunsaturated g 0.918 18:2 undifferentiated g 0.770 18:3 undifferentiated g 0.105 20:2 n-6 c,c g 0.033 20:3 undifferentiated g 0.013 20:4 undifferentiated g 0.023 Cholesterol mg 23 (Source: USDA Agricultural Research Service, 2008) Appendix 4. Nutritional Content of Foods Eaten on Day 3 1. Corn Boiled with salt, 1 piece, yellow (cereal) 103 g per medium ear (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Cup of Corn Analysis for 1 piece of corn based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 ear medium (6-3/4" to 7-1/2" long) ------- 103g Proximates Water g 71.66 Energy kcal 111 Energy kJ 466 Protein g 3.42 Total lipid (fat) g 1.32 Ash g 0.74 Carbohydrate, by difference g 25.86 Fiber, total dietary g 2.9 Sugars, total g 3.27 Sucrose g 1.78 Glucose (dextrose) g 0.69 Fructose g 0.44 Lactose g 0.00 Maltose g 0.34 Galactose g 0.00 Minerals Calcium, Ca mg 2 Iron, Fe mg 0.63 Magnesium, Mg mg 33 Phosphorus, P mg 106 Potassium, K mg 256 Sodium, Na mg 261 Zinc, Zn mg 0.49 Copper, Cu mg 0.055 Manganese, Mn mg 0.200 Selenium, Se mcg 0.2 Vitamins Vitamin C, total ascorbic acid mg 6.4 Thiamin mg 0.221 Riboflavin mg 0.074 Niacin mg 1.662 Pantothenic acid mg 0.904 Vitamin B-6 mg 0.062 Folate, total mcg 47 Folic acid mcg 0 Folate, food mcg 47 Folate, DFE mcg_DFE 47 Choline, total mg 30.0 Vitamin B-12 mcg 0.00 Vitamin B-12, added mcg 0.00 Vitamin A, RAE mcg_RAE 13 Retinol mcg 0 Carotene, beta mcg 68 Carotene, alpha mcg 24 Cryptoxanthin, beta mcg 166 Vitamin A, IU IU 271 Lycopene mcg 0 Lutein + zeaxanthin mcg 933 Vitamin E (alpha-tocopherol) mg 0.09 Vitamin E, added mg 0.00 Tocopherol, beta mg 0.00 Tocopherol, gamma mg 0.20 Tocopherol, delta mg 0.00 Vitamin K (phylloquinone) mcg 0.4 Lipids Fatty acids, total saturated g 0.203 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 14:0 g 0.000 16:0 g 0.191 18:0 g 0.012 Fatty acids, total monounsaturated g 0.385 16:1 undifferentiated g 0.000 18:1 undifferentiated g 0.385 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.621 18:2 undifferentiated g 0.604 18:3 undifferentiated g 0.019 18:4 g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 0 Amino acids Tryptophan g 0.024 Threonine g 0.137 Isoleucine g 0.137 Leucine g 0.369 Lysine g 0.145 Methionine g 0.071 Cystine g 0.028 Phenylalanine g 0.160 Tyrosine g 0.130 Valine g 0.197 Arginine g 0.139 Histidine g 0.094 Alanine g 0.313 Aspartic acid g 0.260 Glutamic acid g 0.675 Glycine g 0.135 Proline g 0.310 Serine g 0.163 Other Alcohol, ethyl g 0.0 Caffeine mg 0 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 2. Milk Low Fat, protein fortified with vitamin A, 1% milkfat, 1 cup 246 g per 1 cup (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Cup of Milk Analysis for 1 cup of milk based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 cup ------- 246g Proximates Water g 218.30 Energy kcal 118 Energy kJ 499 Protein g 9.67 Total lipid (fat) g 2.88 Ash g 2.12 Carbohydrate, by difference g 13.58 Fiber, total dietary g 0.0 Minerals Calcium, Ca mg 349 Iron, Fe mg 0.15 Magnesium, Mg mg 39 Phosphorus, P mg 273 Potassium, K mg 443 Sodium, Na mg 143 Zinc, Zn mg 1.11 Copper, Cu mg 0.025 Manganese, Mn mg 0.005 Selenium, Se mcg 6.2 Vitamins Vitamin C, total ascorbic acid mg 3.0 Thiamin mg 0.111 Riboflavin mg 0.472 Niacin mg 0.246 Pantothenic acid mg 0.918 Vitamin B-6 mg 0.123 Folate, total mcg 15 Folic acid mcg 0 Folate, food mcg 15 Folate, DFE mcg_DFE 15 Vitamin B-12 mcg 1.06 Vitamin A, RAE mcg_RAE 150 Retinol mcg 150 Vitamin A, IU IU 499 Vitamin D IU 98 Lipids Fatty acids, total saturated g 1.791 4:0 g 0.093 6:0 g 0.054 8:0 g 0.032 10:0 g 0.071 12:0 g 0.081 14:0 g 0.290 16:0 g 0.758 18:0 g 0.349 Fatty acids, total monounsaturated g 0.831 16:1 undifferentiated g 0.064 18:1 undifferentiated g 0.723 Fatty acids, total polyunsaturated g 0.106 18:2 undifferentiated g 0.064 18:3 undifferentiated g 0.042 20:4 undifferentiated g 0.000 Cholesterol mg 10 Amino acids Tryptophan g 0.135 Threonine g 0.435 Isoleucine g 0.585 Leucine g 0.947 Lysine g 0.768 Methionine g 0.244 Cystine g 0.089 Phenylalanine g 0.467 Tyrosine g 0.467 Valine g 0.647 Arginine g 0.349 Histidine g 0.263 Alanine g 0.335 Aspartic acid g 0.733 Glutamic acid g 2.025 Glycine g 0.204 Proline g 0.937 Serine g 0.526 (Source: USDA Agricultural Research Service, 2008) 3. Rice and Chicken Dish 1 medium serving 340 g per 1 bowl (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Bowl of the Dish Analysis for 1 serving of rice and chicken dish based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 bowl ------- 340g Proximates Water g 234.91 Energy kcal 428 Energy kJ 1799 Protein g 19.21 Total lipid (fat) g 5.30 Ash g 4.25 Carbohydrate, by difference g 76.36 Fiber, total dietary g 2.4 Sugars, total g 13.84 Sucrose g 11.90 Glucose (dextrose) g 0.85 Fructose g 1.09 Lactose g 0.00 Maltose g 0.00 Galactose g 0.00 Starch g 51.24 Minerals Calcium, Ca mg 44 Iron, Fe mg 1.19 Magnesium, Mg mg 48 Phosphorus, P mg 320 Potassium, K mg 418 Sodium, Na mg 1132 Zinc, Zn mg 1.29 Copper, Cu mg 0.102 Manganese, Mn mg 0.704 Selenium, Se mcg 24.1 Vitamins Vitamin C, total ascorbic acid mg 10.2 Thiamin mg 0.248 Riboflavin mg 0.187 Niacin mg 7.718 Pantothenic acid mg 1.207 Vitamin B-6 mg 0.544 Folate, total mcg 61 Folic acid mcg 17 Folate, food mcg 44 Folate, DFE mcg_DFE 75 Choline, total mg 45.6 Betaine mg 6.1 Vitamin B-12 mcg 1.09 Vitamin B-12, added mcg 1.09 Vitamin A, RAE mcg_RAE 109 Retinol mcg 7 Carotene, beta mcg 976 Carotene, alpha mcg 364 Cryptoxanthin, beta mcg 146 Vitamin A, IU IU 2071 Lycopene mcg 180 Lutein + zeaxanthin mcg 330 Vitamin E (alpha-tocopherol) mg 0.78 Tocopherol, beta mg 0.03 Tocopherol, gamma mg 0.48 Tocopherol, delta mg 0.00 Vitamin K (phylloquinone) mcg 12.9 Lipids Fatty acids, total saturated g 1.112 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 14:0 g 0.020 15:0 g 0.000 16:0 g 0.833 17:0 g 0.000 18:0 g 0.255 20:0 g 0.000 22:0 g 0.000 24:0 g 0.000 Fatty acids, total monounsaturated g 1.710 14:1 g 0.000 15:1 g 0.000 16:1 undifferentiated g 0.129 17:1 g 0.000 18:1 undifferentiated g 1.581 20:1 g 0.000 22:1 undifferentiated g 0.000 24:1 c g 0.000 Fatty acids, total polyunsaturated g 1.411 18:2 undifferentiated g 1.306 18:3 undifferentiated g 0.065 18:4 g 0.000 20:2 n-6 c,c g 0.000 20:3 undifferentiated g 0.000 20:4 undifferentiated g 0.044 20:5 n-3 g 0.000 21:5 g 0.000 22:4 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 54 Amino acids Tryptophan g 0.224 Threonine g 0.853 Isoleucine g 0.908 Leucine g 1.567 Lysine g 1.442 Methionine g 0.456 Cystine g 0.279 Phenylalanine g 0.867 Tyrosine g 0.537 Valine g 1.044 Arginine g 1.316 Histidine g 0.636 Alanine g 1.163 Aspartic acid g 1.945 Glutamic acid g 3.162 Glycine g 0.874 Proline g 0.819 Serine g 0.833 Other Alcohol, ethyl g 0.0 Caffeine mg 0 Theobromine mg 0 (Source: USDA Agricultural Research Service, 2008) 4. Cola 1 bottle (375 ml) 368 g per 1 bottle (Same as data above) 5. Beef Burger 1 piece 176 g per piece (Source: Nutrition Data Website, 2008) Nutrition Fact for Every Piece of Burger Analysis for 1 beef burger based on the USDA National Nutrient Database for Standard Reference Nutrient Units 1.00 X 1 sandwich ------- 176g Proximates Water g 76.56 Energy kcal 473 Energy kJ 1980 Protein g 32.23 Total lipid (fat) g 18.00 Ash g 3.84 Carbohydrate, by difference g 45.37 Minerals Calcium, Ca mg 183 Iron, Fe mg 5.05 Magnesium, Mg mg 40 Phosphorus, P mg 401 Potassium, K mg 345 Sodium, Na mg 1633 Zinc, Zn mg 5.37 Copper, Cu mg 0.199 Manganese, Mn mg 0.312 Selenium, Se mcg 34.3 Vitamins Vitamin C, total ascorbic acid mg 0.0 Thiamin mg 0.387 Riboflavin mg 0.458 Niacin mg 5.896 Pantothenic acid mg 0.686 Vitamin B-6 mg 0.334 Folate, total mcg 63 Folic acid mcg 23 Folate, food mcg 40 Folate, DFE mcg_DFE 79 Vitamin B-12 mcg 2.06 Vitamin A, RAE mcg_RAE 58 Retinol mcg 58 Vitamin A, IU IU 194 Lipids Fatty acids, total saturated g 9.029 Fatty acids, total monounsaturated g 3.661 Fatty acids, total polyunsaturated g 3.502 Cholesterol mg 77 Amino acids Tryptophan g 0.373 Threonine g 1.281 Isoleucine g 1.417 Leucine g 2.506 Lysine g 2.392 Methionine g 0.762 Cystine g 0.378 Phenylalanine g 1.345 Tyrosine g 1.084 Valine g 1.598 Arginine g 1.827 Histidine g 1.044 Alanine g 1.676 Aspartic acid g 2.605 Glutamic acid g 5.910 Glycine g 1.536 Proline g 1.955 Serine g 1.329 (Source: USDA Agricultural Research Service, 2008) 4. Cola 1 bottle (375 ml) 368 g per 1 bottle (Same as above data) Appendix 5. Recommended Dietary Intake (RDI) in Australia and New Zealand for 19-30 Years Old Adults Male Female Macronutrients and Water Protein 64 g/day (0.84 g/kg) 46 g/day (0.75 g/kg) Fats: Total fat and fatty acids Linoleic acid 13 g/day 8 g/day α-linolenic acid 1.3 g/day 0.8 g/day Total LC n-3 (DHA+EPA+DPA) 160 mg/day 90 mg/day Carbohydrate As much as possible As much as possible No available upper intake of limit due to the role in metabolism and fight against chronic diseases Dietary Fibre 30 g/day 25 g/day Water Total Water (Food and fluids) 3.4 L/day 2.8 L/day Fluids (Inc. plain water, milk and other drinks) 2.8 L/day 2.1 L/day Vitamins Vitamin A (Retinol) 900 μg/day 700 μg/day Upper Level of Intake 3000 μg/day 3000 μg/day Thiamin* 1.2 mg/day 1.1 mg/day Riboflavin* 1.3 mg/day 1.1 mg/day Niacin 16 mg/day 14 mg/day Upper Level of Intake as Nicotinic Acid 35 mg/day 35 mg/day as Nicotinamide 900 mg/day 300 mg/day Vitamin B6 1.3 mg/day 1.3 mg/day Upper Level of Intake as Pyridoxine 50 mg/day 50 mg/day Vitamin B12* 2.4 μg/day 2.4 μg/day Folate 400 μg/day 400 μg/day Upper Level of Intake (as Folic Acid) 1000 μg/day 1000 μg/day Pantothenic acid* 6 mg/day 4 mg/day Biotin* 30 μg/day 25 μg/day Choline 550 mg/day 425 mg/day Upper Level of Intake 3500 mg/day 3500 mg/day Vitamin C 45 mg/day 45 mg/day Prudent Limit 1000 mg/day 1000 mg/day Vitamin D 5.0 μg/day 5.0 μg/day Upper Level of Intake 80 μg/day 80 μg/day Vitamin E 10 mg/day 7 mg/day Upper Level of Intake 300 mg/day 300 mg/day Vitamin K* 70 μg/day 60 μg/day Minerals Calcium 1000 mg/day 1000 mg/day Upper Level of Intake 2500 mg/day 2500 mg/day Chromium* 35 μg/day 25 μg/day Copper 1.7 mg/day 1.2 mg/day Upper Level of Intake 10 mg/day 10 mg/day Fluoride 4 mg/day 3 mg/day Upper Level of Intake 10 mg/day 10 mg/day Iodine 150 μg/day 150 μg/day Upper Level of Intake 1100 μg/day 1100 μg/day Iron 8 mg/day 18 mg/day Upper Level of Intake 45 mg/day 45 mg/day Magnesium 400 mg/day 310 mg/day Upper Level of Intake 350 mg/day 350 mg/day Manganese* 5.5 mg/day 5 mg/day Molybdenum 45 μg/day 45 μg/day Upper Level of Intake 2000 μg/day 2000 μg/day Phosphorus 1000 mg/day 1000 mg/day Upper Level of Intake 4000 mg/day 4000 mg/day Potassium* 3900 mg/day 2800 mg/day Selenium 70 μg/day 60 μg/day Upper Level of Intake 400 μg/day 400 μg/day Sodium 460-920 mg/day 460-920 mg/day Upper Level of Intake 2300 mg/day 2300 mg/day Zinc 14 mg/day 8 mg/day Upper Level of Intake 40 mg/day 40 mg/day * Upper Level Intake is not established at this stage. 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