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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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