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REFERENCE DAILY VALUES FOR NUTRITION LABELING

The most appropriate nourishment for you can be evaluated by your doctor or a dietician who takes in to consideration your sex, age, physical activity and other factors related with your health and nutrition. However, there are important and official scientific studies that inform individuals about healthy diet and reference daily values of nutrients.

In researches conducted by Food and Drug Association (FDA), some reference values for nutrition labeling are specified based on a 2000 Kcal intake for adults and children 4 or more years of age. Reference values for Nutrition Labeling stated by Food and Drug Association are shown in Figure 2 below.

Figure 2 – Daily Reference Values for Nutrition Labeling

Nutrient Unit Of Measure Daily Values*
Total Fat Gram (g) 65
Saturated fatty acids Gram (g) 20
Cholesterol miligram (mg) 300
Sodium miligram (mg) 2400
Potassium miligram (mg) 3500
Total carbohydrate Gram (g) 300
Fiber Gram (g) 25
Protein Gram (g) 50
Vitamin A mikrogram (µg) 800
Vitamin C miligram (mg) 60
Calcium miligram (mg) 1000
Iron miligram (mg) 18
Vitamin D mikrogram (µg) 5
Vitamin E miligram (mg) 10
Vitamin K mikrogram (µg) 80
Thiamin miligram (mg) 1,5
Riboflavin miligram (mg) 1,7
Niacin miligram (mg) 20
Vitamin B6 miligram (mg) 2.0
Folate mikrogram (µg) 400
Vitamin B12 mikrogram (µg) 6.0
Biotin mikrogram (µg) 300
Pantothenic acid miligram (mg) 10
Phosphorus miligram (mg) 1000
Iodine mikrogram (µg) 150
Magnesium miligram (mg) 400
Zinc miligram (mg) 15
Selenium mikrogram (µg) 70
Copper miligram (mg) 2.0
Manganese miligram (mg) 2.0
Chromium mikrogram (µg) 120
Molybdenum mikrogram (µg) 75
Chloride miligram (mg) 3400
Source: FDA – 1999
*Based on a 2000 Kcal intake; for Adults and Children 4 or More Years of Age

Why Do We Use 2000 Kcal?

We have stated that reference daily values of individuals can be different because of various physical and psychological factors. The values used in energy and nutrition facts label and “Nutrition Signals” on our products are calculated using internationally accepted values, which are taken up reference from Food and Drug Association - FDA. The values are based on a 2000 kcal diet for adults and children 4 and more years of age.

The daily values of nutrients in a 2500 kcal diet are also stated below in Figure 3 to let you make some comparisons and give you some idea.

Figure 3 – Difference of Daily Nutrition Requirements With Respect to Energy Consumption

  Daily Enery Consumption
2000 2500
Total Fat 65 g 80 g
Saturated Fatty Acids 20 g 25 g
Cholestrol 300 mg 300 mg
Sodium 2400 mg 2400 mg
Total Carbohydrate 300 g 375 g
Fiber 25 g 30 g
Source: FDA

We have stated that energy requirements and daily nutrition values can differ in accordance with sex, age, physical activity etc. Energy requirements based on age, sex and physical activity are shown in Figure 4 to let you make some comparisons and give you some idea.

Figure 4 – Change in Energy Consumption With Respect To Age, Sex and Physical Activity
MALE FEMALE
Level Of Physical Activity Sedentary Activity* Moderate Activity** Vigorous Activity*** Level Of Physical Activity Sedentary Activity* Moderate Activity** Vigorous Activity***
AGE KCAL KCAL KCAL AGE KCAL KCAL  KCAL 
2 1000 1000 1000 2 1000 1000 1000
3 1000 1400 1400 3 1000 1200 1400
4 1200 1400 1600 4 1200 1400 1400
5 1200 1400 1600 5 1200 1400 1600
6 1400 1600 1800 6 1200 1400 1600
7 1400 1600 1800 7 1200 1600 1800
8 1400 1600 2000 8 1400 1600 1800
9 1600 1800 2000 9 1400 1600 1800
10 1600 1800 2200 10 1400 1800 2000
11 1800 2000 2200 11 1600 1800 2000
12 1800 2200 2400 12 1600 2000 2200
13 2000 2200 2600 13 1600 2000 2200
14 2000 2400 2800 14 1800 2000 2400
15 2200 2600 3000 15 1800 2000 2400
16 2400 2800 3200 16 1800 2000 2400
17 2400 2800 3200 17 1800 2000 2400
18 2400 2800 3200 18 1800 2000 2400
19-20 2600 2800 3000 19-20 2000 2200 2400
21-25 2400 2800 3000 21-25 2000 2200 2400
26-30 2400 2600 3000 26-30 1800 2000 2400
31-35 2400 2600 3000 31-35 1800 2000 2200
36-40 2400 2600 2800 36-40 1800 2000 2200
41-45 2200 2600 2800 41-45 1800 2000 2200
46-50 2200 2400 2800 46-50 1800 2000 2200
51-55 2200 2400 2800 51-55 1600 1800 2200
56-60 2200 2400 2600 56-60 1600 1800 2200
61-65 2000 2400 2600 61-65 1600 1800 2000
66-70 2000 2200 2600 66-70 1600 1800 2000
71-75 2000 2200 2600 71-75 1600 1800 2000
> 76 2000 2000 2400 > 76 1600 1800 2000
Source: USDA (United States Department of Agriculture)

* Sedentary Activity: Performing moderate physical activity less than 30 minutes, except daily activities.
** Moderate Activity: Performing moderate physical activity between 30 and 60 minutes, except daily activities.
*** Vigorous Activity: Performing moderate physical activity more than 60 minutes, except daily activities.

Energy values in Figure 4 are determined with respect to age, sex and physical activities of individuals. This table may give you some idea about your daily energy requirements. However you should bear in mind that daily energy requirements may also depend on some physical characteristics such as height and weight. Therefore, the best energy consumption for you can be determined by your physician.

What Is RDA (Recommended Daily Allowance)?
Reference Daily Values For Nutrition Labeling
How To Read A Nutrition Facts Label?
Special Labels For Vitamins and Minerals
Energy Values
Nutrition Facts
Daily Consumption and Meeting Rate of Daily Needs
Tips for Daily Consumption of Nutrients
Comparison of Energy and Nutrition Facts Labels
Migros Nutrition Signals
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