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Lifecycle Nutrition > RDA > Flashcards

RDA Flashcards

1
Q

Carbohydrates

A 
19-50 year old M: 130g/d
19-50 year old F: 130g/d
Pregnancy: 175g/d
Lactation: 210g/d
0-6mo: 60g/d
7-12mo: 95g/d
1-3yr: 130g/d
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2
Q

Protein

A 
19-50 year old M: 56g/d
19-50 year old F: 46g/d
Pregnancy: 71g/d
Lactation: 71g/d
0-6mo: 9.1g/d
7-12mo: 11g/d
1-3yr: 13g/d
4-8yr: 19g/d
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3
Q

Fat

A 
19-50 year old M: ND 
   Omega 3: 1.6g/d
   Omega 6: 17g/d 
19-50 year old F: ND
   Omega 3: 1.1g/d  
   Omega 6: 12g/d 
Pregnancy: ND
   Omega 3: 1.4g/d   
   Omega 6: 13g/d 
Lactation: ND
   Omega 3: 1.3g/d    
   Omega 6: 13g/d
0-6mo: 31g/d
   Omega 3: 0.5g/d   
   Omega 6: 4.4g/d 
7-12mo: 30g/d
   Omega 3: 0.5g/d   
   Omega 6: 4.6g/d
1-3yr: ND
   Omega 3: 7g/d
   Omega 6: 10g/d
4-8yr: ND
   Omega 3: 0.7g/d
   Omega 6: 0.9g/d
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4
Q

Fiber

A 
19-50 year old M: 38g/d
19-50 year old F: 25g/d
>70yr old M: 30g/d
>70yr old F: 21g/d
Pregnancy: 28g/d
Lactation: 29g/d
0-6mo: ND
7-12mo: ND
1-3yr: 19g/d
4-8yr: 25g/d
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5
Q

Calcium (Ca)

A 
19-50 year old M: 1000mg/d
19-50 year old F: 1000mg/d
>70yr old M: 1200mg/d
>70yr old F: 1200mg/d
Pregnancy: 1000mg/d
Lactation: 1000mg/d
0-6mo: 200mg/d
7-12mo: 200mg/d
1-3yr: 700mg/d
4-8yr: 1000mg/d
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6
Q

Phosphorous (P)

A 
19-50 year old M: 700mg/d
19-50 year old F: 700mg/d
Pregnancy: 700mg/d
Lactation: 700mg/d
0-6mo: 100mg/d
7-12mo: 275mg/d
1-3yr: 460mg/d
4-8yr: 500mg/d
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7
Q

Magnesium (Mg)

A 
19-50 year old M: 400-420mg/d
19-50 year old F: 310-320mg/d
Pregnancy: 350-360mg/d
Lactation: 310-320mg/d
0-6mo: 30mg/d
7-12mo: 75mg/d
1-3yr: 80mg/d
4-8yr: 130mg/d
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8
Q

Iron (Fe)

A 
19-50 year old M: 8mg/d
19-50 year old F: 18mg/d
>70 yr old F: 8mg/d
Pregnancy: 27mg/d
Lactation: 9mg/d
0-6mo: 0.27mg/d
7-12mo: 11mg/d
1-3yr: 7mg/d
4-8yr: 10mg/d
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9
Q

Zinc (Zn)

A 
19-50 year old M: 11mg/d
19-50 year old F: 8mg/d
Pregnancy: 11mg/d
Lactation: 12mg/d
0-6mo: 2mg/d
7-12mo: 3mg/d
1-3yr: 3mg/d
4-8yr: 5mg/d
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10
Q

Selenium (Se)

A 
19-50 year old M: 55μg/d
19-50 year old F: 55μg/d
Pregnancy: 60μg/d
Lactation: 70µ/d
0-6mo: 15μg/d
7-12mo: 20μg/d
1-3yr: 20µ/d
4-8yr: 30µ/d
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11
Q

Folate (B9)

A 
19-50 year old M: 400μg/d
19-50 year old F: 400μg/d
Pregnancy: 600μg/d
Lactation: 500µ/d
0-6mo: 65μg/d
7-12mo: 80μg/d
1-3yr: 150µ/d
4-8yr: 200µ/d
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12
Q

Cobalamin (B12)

A 
19-50 year old M: 2.4μg/d
19-50 year old F: 2.4μg/d
Pregnancy: 2.6μg/d
Lactation: 2.8µ/d
0-6mo: 0.4μg/d
7-12mo: 0.5μg/d
1-3yr: 0.9µ/d
4-8yr: 1.2µ/d
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13
Q

Choline

A 
19-50 year old M: 550mg/d
19-50 year old F: 425mg/d
Pregnancy: 450mg/d
Lactation: 550mg/d
0-6mo: 125mg/d
7-12mo: 150mg/d
1-3yr: 200mg/d
4-8yr: 250mg/d
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14
Q

Vitamin A (retinol)

A 
19-50 year old M: 900µg/d
19-50 year old F: 700µg/d
Pregnancy: 750-770µg/d
Lactation: 1300µ/d
0-6mo: 400µ/d
7-12mo: 500µ/d
1-3yr: 300µ/d
4-8yr: 400µ/d
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15
Q

Riboflavin (B2)

A 
19-50 year old M: 1.3gm/d
19-50 year old F: 1.1mg/d
Pregnancy: 1.4mg/d
Lactation: 1.6mg/d
0-6mo: 0.3mg/d
7-12mo: 0.4mg/d
1-3yr: 0.5mg/d 
4-8yr: 0.6mg/d
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16
Q

Pyridoxine (B6)

A 
19-50 year old M: 1.3mg/d
19-50 year old F: 1.3mg/d
>70yr old M: 1.7mg/d
>70yr old F: 1.5mg/d
Pregnancy: 1.9mg/d
Lactation: 2.0mg/d
0-6mo: 0.1mg/d
7-12mo: 0.3mg/d
1-3yr: 0.5mg/d
4-8yr: 0.6mg/d
17
Q

Copper (Cu)

A 
19-50 year old M: 900µg/d
19-50 year old F: 900µg/d
Pregnancy: 1000µg/d
Lactation: 1300µg/d
0-6mo: 200µ/d
7-12mo: 220µ/d
1-3yr: 340µ/d
4-8yr: 440µ/d
18
Q

Vitamin C (ascorbic acid)

A 
19-50 year old M: 90mg/d
19-50 year old F: 75mg/d
Pregnancy: 85mg/d
Lactation: 120mg/d
0-6mo: 40mg/d
7-12mo: 50mg/d
1-3yr: 15mg/d
4-8yr: 25mg/d
19
Q

Vitamin E (alpha-tocopherol)

A 
19-50 year old M: 15mg/d
19-50 year old F: 15mg/d
Pregnancy: 15mg/d
Lactation: 19mg/d
0-6mo: 4mg/d
7-12mo: 5mg/d
1-3yr: 6mg/d
4-8yr: 7mg/d
20
Q

Biotin (B7)

A 
19-50 year old M: 30µg/d
19-50 year old F: 30µg/d
Pregnancy: 30µg/d
Lactation: 35µg/d
0-6mo: 5µ/d
7-12mo: 6µ/d
1-3yr: 8µ/d
4-8yr: 12µ/d
21
Q

Iodine (I)

A 
19-50 year old M: 150µg/d
19-50 year old F: 150µg/d
Pregnancy: 220µg/d
Lactation: 290µg/d
0-6mo: 110µ/d
7-12mo: 130µ/d
1-3yr: 90µ/d
4-8yr: 90µ/d
22
Q

Vitamin K (phytonadione)

A 
19-50 year old M: 120µg/d
19-50 year old F: 90µg/d
Pregnancy: 90µg/d
Lactation: 90µg/d
0-6mo: 2µ/d
7-12mo: 2.5µ/d
1-3yr: 30µ/d
4-8yr: 55µ/d

Lifecycle Nutrition (4 decks)

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