QuidNYC's DRI for Her: Female, 31-50, non-gravid, non-lactating

by QuidNYCLast updated February 18, 2017
Macro NutrientsAmountMax
Calories (kcal)14801520
Carbohydrates (g)0
Protein (g)5961
Total Fat (g)0
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)2.1717
Omega-3 Fatty Acids (g)1.67
Omega-6 Fatty Acids (g)0.5
Total Fiber (g)21
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)0

Nutrient amounts reviewed by:

  • QuidNYC
VitaminsAmountMax
Vitamin A (IU)2333.33
Vitamin B6 (mg)1.3100
Vitamin B12 (ug)2.4
Vitamin C (mg)752000
Vitamin D (IU)6004000
Vitamin E (IU)22.51500
Vitamin K (ug)90
Thiamin (mg)1.1
Riboflavin (mg)1.1
Niacin (mg)143000
Folate (ug)4001000
Pantothenic Acid (mg)5
Biotin (ug)30
Choline (mg)4253500
MineralsAmountMax
Calcium (g)12.5
Chloride (g)2.33.6
Chromium (ug)25
Copper (mg)0.910
Iodine (ug)1501100
Iron (mg)1845
Magnesium (mg)320
Manganese (mg)1.811
Molybdenum (ug)452000
Phosphorus (g)0.74
Potassium (g)2.7
Selenium (ug)55400
Sodium (g)1.52.3
Sulfur (g)0.884
Zinc (mg)840
Compare to:
Notes:

Reference: http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf

  1. The macronutrient profile is customized for individual suitability.

  2. Dietary fiber intake is based on the IOM recommendation of 14g / 1,000kcal total energy.

  3. The target ratio of ω-6 to ω-3 PUFA is between 2.3:1 and 1:1 (the standard American diet tends to be much higher). In addition, the ω-6 DRI is significantly reduced based on adequate ω-3 intake. For reference, studies have shown that ω-6 deficiencies are eliminated by 1-2% of calories as LA if the diet has no ω-3 (http://pmid.us/20102846), and by just 0.3% of calories as LA if the diet has over 1% ω-3 (http://pmid.us/14559071). Thus, a little ω-3 in the diet reduces the requirement for ω-6. The upper boundary is based on 10% of total energy from PUFA in all forms, which serves to limit the potential for oxidative stress from excessive PUFA intake (which remains a concern even when taken in carefully protected forms near the ideal ratio of ω-6 to ω-3).

  4. The figure for dietary sulfur is derived from the sulfur amino acid (SAA) requirement recommended by WHO: 13 mg/kg per 24 h in healthy adults.

  5. The data used to establish the IOM's AI for potassium are actually rather weak. After reviewing the limited set of studies they considered, I see no compelling evidence favoring potassium intake in excess of 2.7g per day -- particularly in a dietary setting where sodium intake is tightly controlled (as with soylent).