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The Ingredients of Foods and RDA
P.S. %RDA = Recommended Daily Allowance per shake serving
Select in the Left Menu 'Your Type/Age' to view correspond RDA Range Values.
Your optimal average dish should be in the ranges RDA min.-RDA max.
for all ingredients.
# | Ingredient | Woman 51-70 RDA Min./ Max. | Unit | Short Name |
Base Components |
1 |
Energy |
2300 /
2500 | Kcal | Energy |
2 |
Water |
2700 /
3200 | ml | Water |
3 |
Protein |
46 /
50 | gr | Protein |
4 |
Carbohydrate |
130 /
150 | gr | Carb. |
5 |
Fibrin (Fibers) |
21 /
25 | gr | Fibrin |
6 |
Fat |
100 /
150 | gr | Fat |
7 |
Cholesterol |
208 /
230 | mg | Cholest. |
8 |
Polyunsaturated fatty acids (PFA) |
11 /
25 | gr | PFA |
9 |
Linolenic Acid N3 |
1.1 /
2 | gr | Omega-3 |
Vitamins and Amino-acids |
10 |
Vitamin A |
700 /
3000 | mcg | VitA |
11 |
Vitamin B1 (Thiamine) |
1.1 /
100 | mg | B1 |
12 |
Vitamin B2 (Riboflavin) |
1.1 /
100 | mg | B2 |
13 |
Vitamin B3 (Pantothenic acid) |
5 /
100 | mg | B3 |
14 |
Vitamin B6 (Pyridoxine) |
1.5 /
100 | mg | B6 |
15 |
Vitamin B9 (Folic acid) |
400 /
1000 | mcg | B9 |
16 |
Vitamin B12 (Cyanocobalamin) |
2.4 /
100 | mcg | B12 |
17 |
Vitamin C (Ascorbic acid) |
75 /
2000 | mg | VitC |
18 |
Vitamin D |
10 /
50 | mcg | VitD |
19 |
Vitamin E (Tocopherol) |
15 /
1000 | mg | VitE |
20 |
Biotin (Vitamin H) |
30 /
1000 | mcg | Biotin |
21 |
Vitamin K |
90 /
1000 | mcg | VitK |
22 |
Niacin (Vitamin PP) |
14 /
35 | mg | Niacin |
23 |
Choline |
550 /
3500 | mg | Choline |
Minerals and Microelements |
24 |
Potassium |
4700 /
18000 | mg | Potas. |
25 |
Calcium |
1200 /
2500 | mg | Calcium |
26 |
Sodium |
1300 /
2300 | mg | Sodium |
27 |
Magnesium |
320 /
350 | mg | Magnes. |
28 |
Manganese |
1.2 /
11 | mg | Mangan. |
29 |
Ferrum |
8 /
45 | mg | Fe |
30 |
Copper |
0.9 /
10 | mg | Copper |
31 |
Phosphorus |
700 /
4000 | mg | Phosph. |
32 |
Zinc |
8 /
40 | mg | Zink |
33 |
Iodine |
150 /
1100 | mcg | Iodine |
34 |
Molybdenum |
45 /
2000 | mcg | Molybd. |
35 |
Nickel |
200 /
1000 | mcg | Nickel |
36 |
Selenium |
55 /
400 | mcg | Selen. |
37 |
Chromium |
20 /
150 | mcg | Chrom. |
38 |
Fluoride |
700 /
10000 | mcg | Fluoride |
39 |
Chloride |
1500 /
3600 | mg | Chloride |
40 |
Boron |
1200 /
20000 | mcg | Boron |
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