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FAT AND WATER SOLUBLE VITAMINS

Fat Soluble Vitamins
 

  Age Energy Protein Vitamin A Vitamin D Vitamin E Vitamin K
k. cal g IU *ug RE IU *ug IU *mg TE *ug
Children 4-6 1,800 30/24 2,500 500 400 5 9 7 -/20
  7-10 2,400/

2,000

 36/28 3,300 500 400 5 10 7 -/30
Males 15-18 3,000 54/59 5,000 1,000 400 5 15 10 -/65
  19-24 3,000/

2,900

 54/58 5,000 1,000 400 5 15 10 -/70
  25-50 2,700 56/63 5,000 1,000 - 5 15 10 -/80
  50+ 2,400 56/63 5,000 1,000 - 10 15 10 -/80
Females 15-18 2,100 48/44 4,000 800 400 5 12 8 -/55
  19-24 2,100 46/46 4,000 800 400 5 12 8 -/60
  25-50 2,000 46/50 4,000 800 - 5 12 8 -/65
  50+ 1,800 46/50 4,000 800 - 10 12 8 -/65

 first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Water Soluble Vitamins

 

 Age Ascorbic Acid Folacin/ Folate Niacin Riboflavin Thiamine Vitamin B6 Vitamin B12
mg mcg mg mg mg mg mcg
Children 4-6 40/45 200/75 12 1.1 0.9 0.9/1.1 1.5/1.0
  7-10 40/45 300/100 16/13 1.2 1.2/1.0 1.2 2.0/1.4
Males 15-18 45/60 400/200 20 1.8 1.5 2.0 3.0/2.0
  19-24 45/60 400/200 20/19 1.8/1.7 1.5 2.0 3.0/2.0
  25-50 45/60 400/200 18/19 1.6/1.7 1.4/1.5 2.0 3.0/2.0
  50+ 45/60 400/200 16/15 1.5/1.4 1.2 2.0 3.0/2.0
Females 15-18 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.5 3.0/2.0
  19-24 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.6 3.0/2.0
  25-50 45/60 400/180 13/15 1.2/1.3 1.0/1.1 2.0/1.6 3.0/2.0
  50+ 45/60 400/180 12/13 1.1/1.2 1.0 2.0/1.6 3.0/2.0

* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing


 Prime Source:
Council Directive 90/496/EEC of 24 September 1990 on nutrition labelling for foodstuffs

Other sources:

http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx

http://en.wikipedia.org/wiki/Healthy_diet

Please check further sources if verification is needed. Also check differences between EU and US standards

 

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