Cholesterol and Nutrition
Estimated nutrient levels in the DASH Eating Plan and the USDA Food Guide at the 2,000-calorie level, as well as the nutrient intake levels recommended by the Institute of Medicine for females 19-30 years of age.
Nutrient |
DASH
Eating Plan (2,000 kcals) |
USDA
Food Guide (2,000 kcals) |
IOM Recommendations
for Females 19 to 30 |
Protein, g |
108 |
91 |
RDA: 46 |
Protein, % kcal |
21 |
18 |
AMDR: 10-35 |
Carbohydrate, g |
288 |
271 |
RDA: 130 |
Carbohydrate, % kcal |
57 |
55 |
AMDR: 45-65 |
Total fat, g |
48 |
65 |
— |
Total fat, % kcal |
22 |
29 |
AMDR: 20-35 |
Saturated fat, g |
10 |
17 |
— |
Saturated fat, % kcal |
5 |
7.8 |
ALAP d |
Monounsaturated fat, g |
21 |
24 |
— |
Monounsaturated fat, % kcal |
10 |
11 |
— |
Polyunsaturated fat, g |
12 |
20 |
— |
Polyunsaturated fat, % kcal |
5.5 |
9.0 |
— |
Linoleic acid, g |
11 |
18 |
AI: 12 |
Alpha-linolenic acid, g |
1 |
1.7 |
AI: 1.1 |
Cholesterol, mg |
136 |
230 |
ALAP d |
Total dietary fiber, g |
30 |
31 |
AI: 28 e |
Potassium, mg |
4,706 |
4,044 |
AI: 4,700 |
Sodium, mg |
2,329 f |
1,779 |
AI: 1,500, UL: <2,300 |
Calcium, mg |
1,619 |
1,316 |
AI: 1,000 |
Magnesium, mg |
500 |
380 |
RDA: 310 |
Copper, mg |
2 |
1.5 |
RDA: 0.9 |
Iron, mg |
21 |
18 |
RDA: 18 |
Phosphorus, mg |
2,066 |
1,740 |
RDA: 700 |
Zinc, mg |
14 |
14 |
RDA: 8 |
Thiamin, mg |
2.0 |
2.0 |
RDA: 1.1 |
Riboflavin, mg |
2.8 |
2.8 |
RDA: 1.1 |
Niacin equivalents, mg |
31 |
22 |
RDA: 14 |
Vitamin B6, mg |
3.4 |
2.4 |
RDA: 1.3 |
Vitamin B 12, μg |
7.1 |
8.3 |
RDA: 2.4 |
Vitamin C, mg |
181 |
155 |
RDA: 75 |
Vitamin E (AT) g |
16.5 |
9.5 |
RDA: 15.0 |
Vitamin A, μg (RAE) h |
851 |
1,052 |
RDA: 700 |
a DASH nutrient values are based on a 1-week menu of the DASH Eating Plan. NIH publication No. 03-4082. www.nhlbi.nih.gov.
b USDA nutrient values are based on population-weighted averages of typical food choices within each food group or subgroup.
c Recommended intakes for adult females 19-30; RDA = Recommended Dietary Allowance; AI = Adequate Intake; AMDR = Acceptable Macronutrient Distribution Range; UL = Upper Limit.
d As Low As Possible while consuming a nutritionally adequate diet.
e Amount listed is based on 14 g dietary fiber/1,000 kcal.
f The DASH Eating Plan also can be used to follow at 1,500 mg sodium per day.
g AT = mg d-α-tocopherol
h RAE = Retinol Activity Equivalents
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