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.
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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 |