Nutrient Values
What are NRV's?
Dietary reference values (DRVs) is an umbrella term for a set of nutrient reference values (NRVs) that includes the average requirement (AR), the population reference intake (PRI), the adequate intake (AI) and the reference intake range for macronutrients (RI). These values guide professionals on the amount of a nutrient needed to maintain health in an otherwise healthy individual or group of people. DRVs also include the tolerable upper intake level (UL), which is the maximum amount of a nutrient that can be consumed safely over a long period of time. RDA’s (Recommended Daily Allowance) were an old system and have now changed to NRV’s. The values for RDA and NRV are exactly the same.
Vitamin | Nutrient Reference Value |
|---|---|
Vitamin A | 800 μg |
Vitamin B1 (Thiamin) | 1.1 mg |
Vitamin B12 | 2.5 μg |
Vitamin B2 (Riboflavin) | 1.4 mg |
Vitamin B3 (Niacin) | 16 mg |
Vitamin B5 (Pantothenic acid) | 6 mg |
Vitamin B6 | 1.4 mg |
Vitamin B7 (Biotin) | 50 μg |
Vitamin B9 (Folic Acid) | 200 μg |
Vitamin C | 80 mg |
Vitamin D | 5 μg |
Vitamin E | 12 mg |
Vitamin K | 75 μg |
Vitamins
Vitamins are organic compounds.
In total, there are 13 essential vitamins your body needs.
Each vitamin contributes to different features such as contributing to the normal function of the immune system or even regulation of minerals.
Different people require different amounts of vitamins depending on age, sex, gender and even physiological state!
Minerals
Minerals are inorganic substances that the body needs in small amounts for a variety of different functions.
They are involved in many functions including the formation of bones and teeth. Minerals are also essential elements of body fluids and tissues. They also play a role in the enzyme systems and normal nerve function.
Different people require different amounts of minerals depending on age, sex, gender and even physiological state!
Mineral | Nutrient Reference Value |
|---|---|
Manganese | 2 mg |
Potassium | 2000 mg |
Selenium | 55 μg |
Zinc | 10 mg |
Molybdenum | 50 μg |
Calcium | 800 mg |
Chloride | 800 mg |
Chromium | 40 μg |
Copper | 3.5 mg |
Fluoride | 3.5 mg |
Iodine | 150 μg |
Iron | 14 mg |
Magnesium | 375 mg |
Phosphorous | 700 mg |
Energy & Nutrient | Reference Intake |
|---|---|
Energy (kcal) | 2000 kcal |
Energy (kJ) | 8400 kJ |
Protein | 50 g |
Carbohydrate | at least 260 g |
Sugars | 90 g |
Total Fat | less than 70 g |
Saturated Fat | less than 20 g |
Salt | less than 6 g |