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     Guide to average daily dietary intakes (adults)

Age Group    Energy         Protein    Total fat    Sat.Fat   Cholest.  Carb.   Dietary Fibre    Sodium

     Adult        kcal  kj             g              g               g            mg          g              g                  mg

     Men

 18-29 yrs  2550 10700      68            71              24         300        351           26                1700

 30-59yrs   2500 10500      68            69              23         300        344           25                1650

 60yrs & ^ 2100   8800      68            58              19         300        289           21                1400

Age Group    Energy         Protein    Total fat    Sat.Fat   Cholest.  Carb.   Dietary Fibre    Sodium

     Adult        kcal  kj             g              g               g            mg          g              g                  mg

    Women

 18-29yrs   2000  8400      58            56               19        300         275           20                1350

 30-59yrs   2000  8400      58            56               19        300         275           20                1350

 60yrs & ^  1800  7500      58           50                17       300         248           18                 1200

During        2250  9350      67           63                 21      300         309            23                1500 pregnancy

During        2550 10600     83           71                 24      300         351            26                1700 breastfeeding

LEGEND: Sat.   Saturated               Cholest.    Cholesterol             Carb.     Carbohydrates

   Guide to average daily dietary intakes (children)

Age Group    Energy         Protein    Total fat    Sat.Fat   Cholest.  Carb.   Dietary Fibre    Sodium

Older            kcal  kj             g              g               g            mg          g              g                  mg children

   Boys

  7-9    yrs   2100   8800      39            58              19         300        288           21                1400

 10-11 yrs   2200   9200      49            61              20         300        303           22                1450

 12-13 yrs   2400  10000     61            67              22         300        330           24                1600

 14-15 yrs   2650  11000     74            74              25         300        364           27                1750

 16-17 yrs   2850  11900     80            79              26         300        392           29                1900

Age Group    Energy         Protein    Total fat    Sat.Fat   Cholest.  Carb.   Dietary Fibre    Sodium

Older            kcal  kj             g              g               g            mg          g              g                  mg children

 Girls

 7-9     yrs   1800  7500      39            50               17        300         248           18                1200

 10-11 yrs   1950  8200      51            54               18        300         268           20                1300

 12-13 yrs   2100  8800      63           58                19       300          289           21                1400

 14-15 yrs   2150  9000      66           60                 20      300          296           22                1450 

 16-17 yrs   2150  9000      60           60                 20      300          296           22                1450 

LEGEND: Sat.   Saturated               Cholest.    Cholesterol             Carb.     Carbohydrates

 

     Let's take a carton of milk and work out how that meets the needs of a 35-year-old woman.

     The details on the packaging read:  Serving : 4

                                                               Serving size: 250 ml (1 glass)

                                                               ----------------------------------

                                                                                     per 250ml serving        per 100ml serving

                                                               Energy              163 kcal (680kJ)            65 kcal (272 kJ)

                                                               Protein              7.8 g                             3.1 g

                                                               Fat                    9.5 g                              3.8 g

                                                               Saturated fat    6.0 g                              2.4 g

                                                               Cholesterol       35 mg                            14 mg

                                                               Carbohydrate   11.5 g                            4.6 g

                                                               Sodium              100 mg                         40 mg

      We can see that one serving (1 glass) of milk provides 7.8 g of protein or 13% of the 58 g of protein she needs a day.

      It provides 9.5 g of fat (about 17% of the amount she needs).

      The glass of milk also provides 163 kcal, which equals 8% of the energy (2000 kcal) needed by her daily.

      Some nutrition information panels refer to a percentage daily value. This is the American labelling system and the figures refer to the percent contribution of a serving of the food to a 2000 kcal per day diet.