Guideline: Daily Nutritional Intake Recommendation
Ever wondered what is the recommended daily intake for cholesterol, sodium (salt), protein, fats and others? Following is a general guidelines based on a 2000 kcalorie per day requirement. If you want to learn how to calculate your unique daily calorie needs, check out my weight loss and weight gain eBooks.
| Nutrient | Unit of Measure | Daily Values |
|---|---|---|
| Total Fat | grams (g) | 65 |
| Saturated fatty acids | grams (g) | 20 |
| Cholesterol | milligrams (mg) | 300 |
| Sodium | milligrams (mg) | 2400 |
| Potassium | milligrams (mg) | 3500 |
| Total carbohydrate | grams (g) | 300 |
| Fiber | grams (g) | 25 |
| Protein | grams (g) | 50 |
Did you know that a single egg yolk contains some 210mg of cholesterol alone! That is 70% of your daily recommended cholesterol intake.
Note that some of these requirements would also depend on your level of activity and lifestyle. But it is better to have some guideline.
Additional Micro Nutritional Needs
The following are a bit more specific on your micro nutritional requirements per day. I personally dont go too crazy on these. I take a daily multi-vitamin with a decent healthy diet and hope that that does the trick.
| Nutrient | Unit of Measure | Daily Values |
|---|---|---|
| Vitamin A | International Unit (IU) | 5000 |
| Vitamin C | milligrams (mg) | 60 |
| Calcium | milligrams (mg) | 1000 |
| Iron | milligrams (mg) | 18 |
| Vitamin D | International Unit (IU) | 400 |
| Vitamin E | International Unit (IU) | 30 |
| Vitamin K | micrograms (µg) | 80 |
| Thiamin | milligrams (mg) | 1.5 |
| Riboflavin | milligrams (mg) | 1.7 |
| Niacin | milligrams (mg) | 20 |
| Vitamin B6 | milligrams (mg) | 2.0 |
| Folate | micrograms (µg) | 400 |
| Vitamin B12 | micrograms (µg) | 6.0 |
| Biotin | micrograms (µg) | 300 |
| Pantothenic acid | milligrams (mg) | 10 |
| Phosphorus | milligrams (mg) | 1000 |
| Iodine | micrograms (µg) | 150 |
| Magnesium | milligrams (mg) | 400 |
| Zinc | milligrams (mg) | 15 |
| Selenium | micrograms (µg) | 70 |
| Copper | milligrams (mg) | 2.0 |
| Manganese | milligrams (mg) | 2.0 |
| Chromium | micrograms (µg) | 120 |
| Molybdenum | micrograms (µg) | 75 |
| Chloride | milligrams (mg) | 3400 |