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Vitamins and Minerals requirement in a day

Following data can be used to make diet plan be sure about your daily calorie uptake based on your requirements, the following table is made at 2300 Kcal per average person.  
 diet rich foods having vitamins and minerals

To Know More about Vitamins click here

Follow ICMR guidlines if you have any deficiency. Click here to know disease caused by vitamins deficiency.
To know more about FSSAI and ICMR Click here

RDA VALUES BY FSSAI AND ICMR [STANDARD]

VITAMINS & MINERALS CONSUMPTIONS AS PER FSSAI GUIDELINES (minimum requirement a day)

 


1.VITAMINS

PER 100Kcal

PER 2300 kcal

minimum

Minimum/day

A(RATINOL)

35 mcg

805 mcg

B1(THIAMINE)

0.06mg

1.38 mg

B2(RIBOFLAVIN)

0.08mg

1.84 mg

B3(NIACIN)

0.9mg

20.7 mg

B5(PANTOTHENIC ACID)

0.15mg

3.45 mg

B6(PYRIDOXINE)

0.08mg

1.84 mg

B7(BIOTIN)

0.75mcg

17.25 mcg

B9(FOLIC ACID)

10 mcg

230 mcg

B12(CYNOCOBALAMINE)

0.07 mcg

1.6 mcg

C(ASCORBIC ACID0

2.25 mcg

21.75 mcg

D(ERGOCALCIFEROL)

0.5 mcg

11.5 mcg

E(TOCOPHEROL)

0.5g of polyunsaturated fatty acids expressed as linoleic acid but in no case less than 0.1mg per 100available Kcal

2.3 mg

K(PHYLLOQUINONE)

3.5mcg

80.5 mcg

2.MINERALS

SODIUM

30mg

690 mg

CHLORIDE

30mg

690 mg

POTASSIUM

80mg

1840 mg

CALCIUM

35mg

805 mg

PHOSPHORUS

30mg

690 mg

MAGNESIUM

7.5mg

172.5 mg

IRON

0.5mg

11.5 mg

ZINC

0.5mg

11.5 mg

COPPER

60mcg

1380 mcg

IODINE

6.5mcg

149.5 mcg

SELENIUM

2.5mcg

57.5 mcg

MANGANESE

0.05mg

1.15 mg

CHROMIUM

1.25mcg

28.75 mcg

MOLYBDENUM

3.5mcg

80.5 mcg



Health And Nutrition

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