Doza zilnica recomandata

Doza zilnica recomandata reprezinta aportul de substante nutritive considerat a fi optim pentru toate
grupele populationale.
Dozele se calculeaza la un aport caloric mediu (aprox. 2000-2500 kcal/zi).

Doza zilnica recomandata pentru adulti

BARBAT

FEMEIE

19-64
ani

64+
ani

19-54
ani

54+
ani

Sarcina

Lactatie

Grasimi totale (g)

65

65

65

65

Grasimi saturate (g)

20

20

20

20

Colesterol (mg)

300

300

300

300

Carbohidrati total (g)

300

300

300

300

Fibre alimentare (g)

25

25

25

25

Proteine total (g)

55

55

45

45

+6

+16

Sodiu (mmoli)

40-100

40-100

40-100

40-100

+0

+0

Sodiu (mg)

920 - 2300

920 - 2300

920 - 2300

920 - 2300

+0

+0

Potasiu (mmoli)

50-140

50-140

50-140

50-140

+0

+0

Potasiu (mg)

1950 - 5460

1950 - 5460

1950 - 5460

1950 - 5460

+0

+0

Zinc (mg)

12

12

12

12

+4

+6

Fier (mg)

12-16

5-7

+10-20

+0

Iod (mcg)

150

150

120

120

+30

+50

Magnesiu (mg)

320

320

270

270

+30

+70

Calciu (mg)

800

800

800

1000

+300

+400

Fosfor (mg)

1,000

1,000

1,000

1,000

+200

+200

Seleniu (mcg)

85

85

70

70

+10

+15

Vit A (mg)

750

750

750

750

+0

+450

Thiamina (mg)

1.1

0.9

0.8

0.7

+0.2

-0.4

Riboflavina (mg)

1.7

1.3

1.2

1.0

+0.3

-0.5

Niacina (mg)

19

16

13

11

+2

-5

Vit B6 (mg)

1.3-1.9

1.0-1.5

0.9-1.4

0.8-1.1

+0.1

+0.7-0.8

Folat total (mcg)

200

200

200

200

+200

-150

Vit B12 (mcg)

2.0

2.0

2.0

2.0

+1.0

+0.5

Vit C (mg)

40

40

30

30

+30

+45

Vit E (mg)

10.0

10.0

7.0

7.0

+0

+2.5

Doza zilnica recomandata pentru copiii peste 7 ani

BAIETI

FETE

8-11
ani

12-15
ani

16-18
ani

8-11
ani

12-15
ani

16-18
ani

Grasimi totale (g)

65

65

65

65

65

65

Grasimi saturate (g)

20

20

20

20

20

20

Colesterol (mg)

300

300

300

300

300

300

Carbohidrati total (g)

300

300

300

300

300

300

Fibre alimentare (g)

25

25

25

25

25

25

Proteine (g)

27-38

42-60

64-70

27-39

44-55

57

Sodiu (mmol)

26-100

40-100

40-100

26-100

40-100

40-100

Sodiu (mg)

600 - 2300

920 - 2300

920 - 2300

600 - 2300

920 - 2300

920 - 2300

Potasiu (mmol)

50-140

50-140

50-140

50-140

50-140

50-140

Potasiu (mg)

1950 - 5460 1950 - 5460 1950 - 5460 1950 - 5460 1950 - 5460 1950 - 5460

Zinc (mg)

12

12

12

12

Fier (mg)

6-8

10-13

10-13

6-8

10-13

10-13

Iod (mcg)

120

150

150

120

120

120

Magnesiu (mg)

180

260

320

160

240

270

Calciu (mg)

800

1,200

1,000

900

1,000

800

Fosfor (mg)

800

1,200

1,100

800

1,200

1,100

Seleniu (mcg)

50

85

85

50

70

70

Vit A (mg)

500

725

750

500

725

750

Thiamin (mg)

0.9

1.2

1.2

0.8

1.0

0.9

Riboflavin (mg)

1.4

1.8

1.9

1.3

1.6

1.4

Niacin (mg)

15

20

21

15

18

16

Vit B6 (mg)

1.1-1.6

1.4-2.1

1.5-2.2

1.0-1.5

1.2-1.8

1.1-1.6

Folat total (mcg)

150

200

200

150

200

200

Vit B12 (mcg)

1.5

2.0

2.0

1.5

2.0

2.0

Vit C (mg)

30

30

40

30

30

30

Vit E (mg)

8.0

10.5

11.0

8.0

9.0

8.0