推薦攝入量和食物成分表

1、附表1 中國居民膳食營養(yǎng)素參考攝入量DRIs制定膳食營養(yǎng)素參考攝入量（DRIs,Dietary Reference Intakes） DRIs 是在RDAs基礎(chǔ)上發(fā)展起來的一組每日平均膳食營養(yǎng)素?cái)z入量的參考值，包括4項(xiàng)內(nèi)容：平均需要量（EAR）、推薦攝入量（RNI）、適宜攝入量（AI）和可耐受最高攝入量（UL)。平均需要量（EAR,Estimated Average Requirement）EAR是根據(jù)個(gè)體需要量的研究資料制訂的；是根據(jù)某些指標(biāo)判斷可以滿足某一特定性別，年齡及生理狀況群體中50個(gè)體需要量的攝入水平.這一攝入水平不能滿足群體中另外50個(gè)體對(duì)該營養(yǎng)素的需要。EAR是制定RDA的基礎(chǔ)

2、。推薦攝入量（RNI,Recommended Nutrient Intake）RNI相當(dāng)于傳統(tǒng)使用的RDA,是可以滿足某一特定性別，年齡及生理狀況群體中絕大多數(shù)（9798）個(gè)體需要量的攝入水平。長期攝入RNI水平，可以滿足身體對(duì)該營養(yǎng)素的需要，保持健康和維持組織中有適當(dāng)?shù)膬?chǔ)備。RNI的主要用途是作為個(gè)體每日攝入該營養(yǎng)素的目標(biāo)值。RNI是以EAR為基礎(chǔ)制訂的。如果已知EAR的標(biāo)準(zhǔn)差，則RNI定為EAR加兩個(gè)標(biāo)準(zhǔn)差，即RNI = EAR+2SD。如果關(guān)于需要量變異的資料不夠充分,不能計(jì)算SD時(shí)，一般設(shè)EAR的變異系數(shù)為10%，這樣 RNI = 1.2 × EAR。 適宜攝入量 （AI,A

3、dequate Intakes）在個(gè)體需要量的研究資料不足不能計(jì)算EAR，因而不能求得RNI時(shí),可設(shè)定適宜攝入量(AI)來代替RNI。AI是通過觀察或?qū)嶒?yàn)獲得的健康人群某種營養(yǎng)素的攝入量。例如純母乳喂養(yǎng)的足月產(chǎn)健康嬰兒，從出生到46個(gè)月，他們的營養(yǎng)素全部來自母乳。母乳中供給的營養(yǎng)素量就是他們的AI值,AI的主要用途是作為個(gè)體營養(yǎng)素?cái)z入量的目標(biāo)。 AI與RNI相似之處是二者都用作個(gè)體攝入的目標(biāo)，能滿足目標(biāo)人群中幾乎所有個(gè)體的需要。AI和RNI的區(qū)別在于AI的準(zhǔn)確性遠(yuǎn)不如RNI，可能顯著高于RNI。因此使用AI時(shí)要比使用RNI更加小心?？赡褪茏罡邤z入量（UL,Tolerable Upper Int

4、ake Level)UL是平均每日可以攝入某營養(yǎng)素的最高量.這個(gè)量對(duì)一般人群中的幾乎所有個(gè)體都不至于損害健康。如果某營養(yǎng)素的毒副作用與攝入總量有關(guān),則該營養(yǎng)素的UL是依據(jù)食物,飲水及補(bǔ)充劑提供的總量而定.如毒副作用僅與強(qiáng)化食物和補(bǔ)充劑有關(guān),則UL依據(jù)這些來源來制定。附表1-1能量和蛋白質(zhì)的RNIs及脂肪供能比年齡/歲能量# 蛋白質(zhì)脂肪占能量百分比 RNI/MJRNI/kcalRNI/g男M女F男M女F男M女F00.4MJ/kg95kcal/kg*1.53g/(kg·d)45500.5354014.604.4011001050353525.024.8112001150404030353

5、5.645.4313501300454546.065.8314501400505056.706.2716001500555567.106.6717001600555577.537.10180017006060253087.947.5319001800656598.367.94200019006565108.808.362100200070651110.049.202400220075751412.009.62290024008080253018PAL輕 10.038.80240021007565PAL中 11.299.62270023008070PAL重13.3811.303200270090

6、80孕婦+ 0.84+ 200+5+15+20乳母+ 2.09+ 500+20502030PAL輕 9.628.0023001900PAL中 10.878.3626002000PAL重 13.009.20310022006075652030PAL輕 7.947.5319001800PAL中 9.208.36220020007075652030PAL輕 7.947.1019001700PAL中8.808.0021001900807.747.101900170075652030# 各年齡組的能量的RNI值與其EAR值相同。* 為AI值，非母乳喂養(yǎng)應(yīng)增加20%。PAL，體力活動(dòng)水平。(凡表中數(shù)字缺如

7、之處表示未制定該參考值)28附表1-2常量和微量元素的RNIs或AIs年齡Age/歲Year鈣CaAI/mg磷PAI/mg鉀KAI/mg鈉NaAI/mg鎂MgAI/mg鐵FeAI/mg碘IRNI/g鋅ZnRNI/mg硒SeRNI/g銅CuAI/mg氟FAI/mg鉻CrAI/g錳MnAI/mg鉬MoAI/g0300150500200300.3501.515 (AI)0.40.1100.54003007005007010508.020 (AI)0.60.4151600450100065010012509.0200.80.6201548005001500900150129012.0251.00.83

8、020780070015001000250129013.5351.21.03030男女男女111000100015001200350161812018.015.0451.81.24050141000100020001800350202515019.015.5502.01.440501880070020002200350152015015.011.5502.01.5503.560501000700200022003501515011.5502.01.5503.560孕婦Pregnant women早期1st trimester800700250022004001520011.550中期2nd t

9、rimester1000700250022004002520016.550晚期3rd trimester1200700250022004003520016.550乳母Lactating mothers1200700250022004002520021.565(凡表中數(shù)字缺如之處表示未制定該參考值)附表1-3脂溶性和水溶性維生素的RNIs或AIs年齡/歲維生素ARNI/g RE維生素DRNI/g維生素EAI/mg-TE*維生素B1RNI/mg維生素B2RNI/mg維生素B6AI/mg維生素B12AI/g維生素CRNI/mg泛酸AI/mg葉酸RNI/gDFE煙酸RNI/mgNE膽堿AI/mg生物素

10、AI/g0400(AI)1030.2(AI)0.4(AI)0.10.4401.765(AI)2(AI)10050.5400(AI)1030.3(AI)0.5(AI)0.30.5501.880(AI)3(AI)150615001040.60.60.50.9602.01506200846001050.70.70.61.2703.020072501277001070.91.00.71.2804.0200930016117005101.21.20.91.8905.03001235020男M女F男M女F男M女F男M女F148007005141.51.21.51.21.12.41005.040015124

11、5025188007005141.41.31.41.21.22.41005.04001413500305080070010141.31.41.52.41005.05001350030孕婦早期 8005141.51.71.92.61006.06001550030中期90010141.51.71.92.61306.06001550030晚期 90010141.51.71.92.61306.06001550030乳母120010141.81.71.92.81307.05001850035*-TE 為-生育酚當(dāng)量。DFE為膳食葉酸當(dāng)量。(凡表中數(shù)字缺如之處表示未制定該參考值)附表1-4蛋白質(zhì)及某些微量

12、營養(yǎng)素的EARs年齡Age歲/Year蛋白質(zhì)Protein/(g·kg)鋅Zn/mg硒Se/g維生素AVA/gRE#維生素DVD/g維生素B1VB1/mg維生素B2VB2/mg維生素CVC/mg葉酸Folic acid/gDFE02.251.251.53758.8*0.51.251.156.740013.8*17.4173000.40.51332048.7200.50.62232079.7267000.50.839320男M女F男M女F男M女F1113.110.8367000.71.03201413.911.2401.00.91.31.063320180.9213.28.3411.4

13、1.31.31.075320孕婦1.31.466520早期8.350中期6550晚期+550乳母+0.18+10651.31.496450500.9275320#RE為視黃醇當(dāng)量。*02.9歲南方地區(qū)為8.88g，北方地區(qū)為13.8g(凡表中數(shù)字缺如之處表示未制定該參考值)附表1-5某些微量營養(yǎng)素的ULs年齡/歲鈣Ca/mg磷P/mg鎂Mg/mg鐵Fe/mg碘I/g鋅Zn/mg硒Se/g銅Cu/mg氟F/mg鉻Cr/g錳Mn/mg鉬Mo/g維生素A/gRE維生素D/g維生素B1/mg維生素C/mg葉酸/gDFE#煙酸/mgNE*膽堿/mg010550.44006000.53013800.850

14、080012000300020030231201.51.2200805060030010100042000300030030231802.01.63001102000205070040015150072000300050030800282403.52.030016020002050800400202000男M女F11200035007005080037343005.02.44002802000205090060030250014200035007005080042353607.02.8400280200020501000800303000182000350070050100045374008.

15、03.0500103503000205010001000353500502000350070050100037374008.03.0500103503000205010001000353500孕婦2000300070060100035400240020100010003500乳母200035007005010003540020100010003500*NE為煙酸當(dāng)量#DFE為膳食葉酸當(dāng)量60歲以上磷的UL為3000mg(凡表中數(shù)字缺如之處表示未制定該參考值)附表2 常用食物營養(yǎng)成分表附表2-1谷類及谷類制品食物成分表(以每百克食部計(jì))食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化合物視黃醇當(dāng)量維

16、生素B1維生素B2維生素C鈣鐵鋅gkJkcalggggggmgmgmgmgmgmg粳米(標(biāo)一)100143538413.77.70.60.676.8-0.160.08-111.11.45米飯(蒸)10047711471.12.50.20.425.6-0.020.03-60.20.47米粉(干，細(xì))100144834612.38.00.10.178.2-0.03-1.42.27晚秈(特)100143134214.08.10.30.276.7-0.090.10-60.71.50秈米(標(biāo)準(zhǔn))100145234712.67.90.60.877.5-0.090.04-121.61.47苦蕎麥粉10012

17、7230419.39.72.75.860.2-0.320.21-394.42.02糯米(粳)100143534313.87.90.80.776.0-0.200.05-211.91.77蕎麥100135632413.09.32.36.566.530.280.16-476.23.62麩皮10092022014.515.84.031.330.1200.300.30-2069.95.98富強(qiáng)粉100148835511.610.31.20.375.900.390.08052.81.58小麥粉(標(biāo)準(zhǔn)粉)100143934412.711.21.52.171.5-0.280.08-313.51.64掛面(標(biāo)準(zhǔn)

18、粉)100143933412.410.10.71.674.4-0.190.04-143.51.22烙餅(標(biāo)準(zhǔn)粉)100106722536.47.52.31.951.0-0.020.04-202.40.94饅頭(蒸，標(biāo)準(zhǔn)粉)10097523340.57.81.01.548.3-0.050.07-181.91.01油條100161538621.86.917.60.950.1-0.010.07-61.00.75小米100149835811.69.03.11.673.5170.330.10-415.11.87小米粥1001924689.31.40.78.4-0.020.07-101.00.41燕麥片1

19、0015363679.215.06.75.361.6-0.300.13-1867.02.59莜麥面100135432411.012.27.215.352.530.390.04-2713.62.21玉米(黃)100140233513.28.73.86.466.6170.210.13-142.41.70玉米(鮮)4644410671.34.01.22.919.9-0.160.1116-1.10.90附表2-2干豆類及豆制品食物成分表(以每百克食部計(jì))食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化合物視黃醇當(dāng)量維生素B1維生素B2維生素C鈣鐵鋅gkJkcalggggggmgmgmgmgmgmg蠶豆(去

20、皮)10034211.325.41.62.556.4500.200.20-542.53.32赤小豆100129330912.620.20.67.755.7130.160.11-747.42.20豆腐1003398182.88.13.70.43.8-0.040.03-1641.91.11豆腐(南)1002385787.96.22.50.22.4-0.020.04-1161.50.59腐竹10019294597.944.621.71.021.3-0.130.07-7716.53.69腐乳(白)10055613368.310.98.20.93.9220.030.04-613.80.69腐乳(紅)10

21、063215161.212.08.10.67.6150.020.218711.51.67千張100108826052.0245.516.01.04.550.040.05-3136.42.52香干10061514769.215.87.80.83.370.040.03-2995.71.59豆?jié){100541396.41.80.71.10.0150.020.02-100.50.24豆?jié){粉10017664221.519.79.42.264.6-0.070.05-1013.71.77豆粕100129731011.542.62.17.630.2-0.490.20-15414.90.50黃豆100150235

22、910.235.116.015.518.6370.410.20-1918.23.34黃豆粉10017494186.732.818.37.030.5630.310.22-2078.13.89綠豆100132231612.321.60.86.455.6220.250.11-816.52.18豌豆100131031310.420.31.110.455.4420.490.14-974.92.35蕓豆(雜)10012803069.822.40.610.552.8-3498.72.22附表2-3鮮豆類食物成分表(以每百克食部計(jì))食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化合物視黃醇當(dāng)量維生素B1維生素B2

23、維生素C鈣鐵鋅gkJkcalggggggmgmgmgmgmgmg扁豆911553788.32.70.22.16.1250.040.0713381.90.72蠶豆3143510470.28.80.43.116.4520.370.1016163.51.37黃豆芽1001844488.84.51.61.53.050.040.078210.90.54毛豆5351512369.613.15.04.06.5220.150.07271353.51.73豇豆971212990.32.90.32.33.6420.070.0919270.50.54綠豆芽100751894.62.10.10.82.130.050.

24、06690.60.35豆角961263090.02.50.22.14.6330.050.0718291.50.54豌豆(帶莢)4243910570.27.40.33.018.2370.430.0914211.71.29豌豆苗861413489.64.00.81.92.63440.050.1167404.20.77附表2-4根莖類食物成分表(以每百克食部計(jì))食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化合物視黃醇當(dāng)量維生素B1維生素B2維生素C鈣鐵鋅gkJkcalggggggmgmgmgmgmgmg荸薺782475983.61.20.21.113.130.020.02740.60.34甘薯(紅心)

25、904149973.41.10.21.623.11250.040.0426230.50.15胡蘿卜(橙)961553789.21.00.21.17.76880.040.0313321.00.23白蘿卜95842093.40.90.11.04.030.020.0321360.50.30馬鈴薯943187679.82.00.20.716.550.080.042780.80.37藕882937080.51.90.21.215.230.090.0344391.40.23山藥832345684.81.90.20.811.670.050.025160.30.27芋頭843317978.62.20.21.0

26、17.1270.060.056361.00.49春筍66842091.42.40.12.82.350.050.04582.40.43附表2-5莖、葉、苔、花類蔬菜食物成分表(以每百克食部計(jì))食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化合物視黃醇當(dāng)量維生素B1維生素B2維生素C鈣鐵鋅gkJkcalggggggmgmgmgmgmgmg菠菜(赤根菜)891002491.22.60.31.72.84870.200.188241125.93.91菜花821002492.42.10.21.23.450.030.0861231.10.38大白菜(青白口)83631595.11.40.10.92.1130.0

27、30.0428350.60.61小白菜81631594.51.50.31.11.62800.020.0928901.90.51大蔥821263091.01.70.31.35.2100.010.128240.13大蒜8552712666.64.50.21.126.550.040.067391.20.88蒜苗821553788.92.10.41.86.2470.110.0835291.40.46茴香菜861002491.22.50.41.62.64020.060.09261541.20.73茭白74962392.21.20.21.94.05金針菜9883319940.319.41.47.727.2

28、3070.050.21103018.13.99韭菜901092691.82.40.41.43.22350.0224421.60.43蘆筍90751893.01.40.11.93.0170.040.0545101.40.41芹菜莖67842093.11.20.21.23.3570.020.068801.20.24花葉生菜94541395.81.30.30.71.32980.030.0613340.90.27茼蒿82882193.01.90.31.22.72520.040.0918732.50.35萵苣筍62591495.51.00.10.62.2250.020.024230.90.33西蘭花83

29、1383390.34.10.61.62.712020.090.1351671.00.78莧菜(青)741052590.22.80.32.22.83520.030.12471875.40.80香椿761974785.21.70.41.89.1117-小蔥731002492.71.60.41.43.5140-油菜87962392.91.80.51.12.71030.080.07651562.80.72圓白菜86922293.21.50.21.03.6120.030.0340490.60.25附表2-6瓜菜類食物成分表(以每百克食部計(jì))食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化合物視黃醇當(dāng)量維生素

30、B1維生素B2維生素C鈣鐵鋅gkJkcalggggggmgmgmgmgmgmg菜瓜88751895.00.60.20.43.530.020.0112200.50.10冬瓜80461196.60.40.20.71.9130.010.0118190.20.07哈蜜瓜711423491.00.50.10.27.71530.011240.13黃瓜92631595.80.80.20.52.4150.020.039240.50.18苦瓜81791993.41.00.11.43.5170.030.0356140.70.36木瓜861132792.20.40.10.86.21450.010.0243170.2

31、0.25南瓜85922293.50.70.10.84.51480.030.048160.40.14絲瓜83842094.31.00.20.63.6150.020.045140.40.21筍瓜91501296.10.5-0.72.4170.040.025140.60.09白蘭瓜55882193.20.60.10.84.570.020.0314-西瓜561052593.30.60.10.35.5750.020.03680.30.10西葫蘆73751894.90.80.20.63.250.010.036150.30.12葫子(茄科)851132792.20.70.10.95.91630.010.06

32、2949.0.56辣椒(尖，青)84962391.91.40.32.13.7570.030.0462150.70.22茄子93882193.41.10.21.33.680.020.045240.50.23燈籠椒82922293.01.00.21.44.0570.030.0372140.80.19番茄97791994.40.90.20.53.5920.030.0319100.40.13附表2-7水果類食物成分表(以每百克食部計(jì))食物名稱食部能量水分蛋白質(zhì)脂肪膳食纖維碳水化合物視黃醇當(dāng)量維生素B1維生素B2維生素C鈣鐵鋅gkJkcalggggggmgmgmgmgmgmg波蘿681724188.40

33、.50.11.39.5330.040.0218120.60.14草莓971263091.31.00.21.16.050.020.0347181.80.14橙741974787.40.80.20.610.5270.050.0433200.40.14柑桔772135186.90.70.20.411.51480.080.0428350.20.08甘蔗汁1002686483.10.40.10.615.420.010.022140.41.00海棠果863057379.90.30.21.817.41180.050.0320150.40.04金桔892305584.71.00.21.412.3620.040

34、.0335561.00.21梨751343290.00.40.12.07.3-0.010.04111-玉皇李911513690.00.70.20.97.8250.030.02580.60.14荔枝732937081.90.90.20.516.120.100.044120.40.17桂圓502937081.41.20.10.416.230.010.144360.20.40芒果601343290.60.60.21.37.013420.010.0423微量0.20.09中華獼猴桃832345683.40.80.62.611.9220.050.0262271.20.57蜜桔761764288.20.8

35、0.41.48.92770.050.0419190.20.10蘋果762185285.90.20.21.212.330.060.02440.60.19葡萄861804388.70.50.20.49.980.040.022550.40.18紅果763979573.00.50.63.122.0170.020.0253520.90.28柿872977180.60.40.11.417.1200.020.023090.20.08酸棗52116327818.33.51.510.662.7-0.010.029004356.60.68桃862014886.40.90.11.310.930.010.03760.80.34無花果1002475981.31.50.13.013.050.0