推荐摄入量和食物成分表

1、附表1 中国居民膳食营养素参考摄入量DRIs制定膳食营养素参考摄入量（DRIs,Dietary Reference Intakes） DRIs 是在RDAs基础上发展起来的一组每日平均膳食营养素摄入量的参考值，包括4项内容：平均需要量（EAR）、推荐摄入量（RNI）、适宜摄入量（AI）和可耐受最高摄入量（UL)。平均需要量（EAR,Estimated Average Requirement）EAR是根据个体需要量的研究资料制订的；是根据某些指标判断可以满足某一特定性别，年龄及生理状况群体中50个体需要量的摄入水平.这一摄入水平不能满足群体中另外50个体对该营养素的需要。EAR是制定RDA的基础

2、。推荐摄入量（RNI,Recommended Nutrient Intake）RNI相当于传统使用的RDA,是可以满足某一特定性别，年龄及生理状况群体中绝大多数（9798）个体需要量的摄入水平。长期摄入RNI水平，可以满足身体对该营养素的需要，保持健康和维持组织中有适当的储备。RNI的主要用途是作为个体每日摄入该营养素的目标值。RNI是以EAR为基础制订的。如果已知EAR的标准差，则RNI定为EAR加两个标准差，即RNI = EAR+2SD。如果关于需要量变异的资料不够充分,不能计算SD时，一般设EAR的变异系数为10%，这样 RNI = 1.2 × EAR。 适宜摄入量 （AI,A

3、dequate Intakes）在个体需要量的研究资料不足不能计算EAR，因而不能求得RNI时,可设定适宜摄入量(AI)来代替RNI。AI是通过观察或实验获得的健康人群某种营养素的摄入量。例如纯母乳喂养的足月产健康婴儿，从出生到46个月，他们的营养素全部来自母乳。母乳中供给的营养素量就是他们的AI值,AI的主要用途是作为个体营养素摄入量的目标。 AI与RNI相似之处是二者都用作个体摄入的目标，能满足目标人群中几乎所有个体的需要。AI和RNI的区别在于AI的准确性远不如RNI，可能显著高于RNI。因此使用AI时要比使用RNI更加小心。可耐受最高摄入量（UL,Tolerable Upper Int

4、ake Level)UL是平均每日可以摄入某营养素的最高量.这个量对一般人群中的几乎所有个体都不至于损害健康。如果某营养素的毒副作用与摄入总量有关,则该营养素的UL是依据食物,饮水及补充剂提供的总量而定.如毒副作用仅与强化食物和补充剂有关,则UL依据这些来源来制定。附表1-1能量和蛋白质的RNIs及脂肪供能比年龄/岁能量# 蛋白质脂肪占能量百分比 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轻 10.038.80240021007565PAL中 11.299.62270023008070PAL重13.3811.303200270090

6、80孕妇+ 0.84+ 200+5+15+20乳母+ 2.09+ 500+20502030PAL轻 9.628.0023001900PAL中 10.878.3626002000PAL重 13.009.20310022006075652030PAL轻 7.947.5319001800PAL中 9.208.36220020007075652030PAL轻 7.947.1019001700PAL中8.808.0021001900807.747.101900170075652030# 各年龄组的能量的RNI值与其EAR值相同。* 为AI值，非母乳喂养应增加20%。PAL，体力活动水平。(凡表中数字缺如

7、之处表示未制定该参考值)28附表1-2常量和微量元素的RNIs或AIs年龄Age/岁Year钙CaAI/mg磷PAI/mg钾KAI/mg钠NaAI/mg镁MgAI/mg铁FeAI/mg碘IRNI/g锌ZnRNI/mg硒SeRNI/g铜CuAI/mg氟FAI/mg铬CrAI/g锰MnAI/mg钼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孕妇Pregnant women早期1st trimester800700250022004001520011.550中期2nd t

9、rimester1000700250022004002520016.550晚期3rd trimester1200700250022004003520016.550乳母Lactating mothers1200700250022004002520021.565(凡表中数字缺如之处表示未制定该参考值)附表1-3脂溶性和水溶性维生素的RNIs或AIs年龄/岁维生素ARNI/g RE维生素DRNI/g维生素EAI/mg-TE*维生素B1RNI/mg维生素B2RNI/mg维生素B6AI/mg维生素B12AI/g维生素CRNI/mg泛酸AI/mg叶酸RNI/gDFE烟酸RNI/mgNE胆碱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孕妇早期 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 为-生育酚当量。DFE为膳食叶酸当量。(凡表中数字缺如之处表示未制定该参考值)附表1-4蛋白质及某些微量

12、营养素的EARs年龄Age岁/Year蛋白质Protein/(g·kg)锌Zn/mg硒Se/g维生素AVA/gRE#维生素DVD/g维生素B1VB1/mg维生素B2VB2/mg维生素CVC/mg叶酸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孕妇1.31.466520早期8.350中期6550晚期+550乳母+0.18+10651.31.496450500.9275320#RE为视黄醇当量。*02.9岁南方地区为8.88g，北方地区为13.8g(凡表中数字缺如之处表示未制定该参考值)附表1-5某些微量营养素的ULs年龄/岁钙Ca/mg磷P/mg镁Mg/mg铁Fe/mg碘I/g锌Zn/mg硒Se/g铜Cu/mg氟F/mg铬Cr/g锰Mn/mg钼Mo/g维生素A/gRE维生素D/g维生素B1/mg维生素C/mg叶酸/gDFE#烟酸/mgNE*胆碱/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孕妇2000300070060100035400240020100010003500乳母200035007005010003540020100010003500*NE为烟酸当量#DFE为膳食叶酸当量60岁以上磷的UL为3000mg(凡表中数字缺如之处表示未制定该参考值)附表2 常用食物营养成分表附表2-1谷类及谷类制品食物成分表(以每百克食部计)食物名称食部能量水分蛋白质脂肪膳食纤维碳水化合物视黄醇当量维

16、生素B1维生素B2维生素C钙铁锌gkJkcalggggggmgmgmgmgmgmg粳米(标一)100143538413.77.70.60.676.8-0.160.08-111.11.45米饭(蒸)10047711471.12.50.20.425.6-0.020.03-60.20.47米粉(干，细)100144834612.38.00.10.178.2-0.03-1.42.27晚籼(特)100143134214.08.10.30.276.7-0.090.10-60.71.50籼米(标准)100145234712.67.90.60.877.5-0.090.04-121.61.47苦荞麦粉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荞麦100135632413.09.32.36.566.530.280.16-476.23.62麸皮10092022014.515.84.031.330.1200.300.30-2069.95.98富强粉100148835511.610.31.20.375.900.390.08052.81.58小麦粉(标准粉)100143934412.711.21.52.171.5-0.280.08-313.51.64挂面(标准

18、粉)100143933412.410.10.71.674.4-0.190.04-143.51.22烙饼(标准粉)100106722536.47.52.31.951.0-0.020.04-202.40.94馒头(蒸，标准粉)10097523340.57.81.01.548.3-0.050.07-181.91.01油条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燕麦片1

19、0015363679.215.06.75.361.6-0.300.13-1867.02.59莜麦面100135432411.012.27.215.352.530.390.04-2713.62.21玉米(黄)100140233513.28.73.86.466.6170.210.13-142.41.70玉米(鲜)4644410671.34.01.22.919.9-0.160.1116-1.10.90附表2-2干豆类及豆制品食物成分表(以每百克食部计)食物名称食部能量水分蛋白质脂肪膳食纤维碳水化合物视黄醇当量维生素B1维生素B2维生素C钙铁锌gkJkcalggggggmgmgmgmgmgmg蚕豆(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(红)10

21、063215161.212.08.10.67.6150.020.218711.51.67千张100108826052.0245.516.01.04.550.040.05-3136.42.52香干10061514769.215.87.80.83.370.040.03-2995.71.59豆浆100541396.41.80.71.10.0150.020.02-100.50.24豆浆粉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黄豆100150235

22、910.235.116.015.518.6370.410.20-1918.23.34黄豆粉10017494186.732.818.37.030.5630.310.22-2078.13.89绿豆100132231612.321.60.86.455.6220.250.11-816.52.18豌豆100131031310.420.31.110.455.4420.490.14-974.92.35芸豆(杂)10012803069.822.40.610.552.8-3498.72.22附表2-3鲜豆类食物成分表(以每百克食部计)食物名称食部能量水分蛋白质脂肪膳食纤维碳水化合物视黄醇当量维生素B1维生素B2

23、维生素C钙铁锌gkJkcalggggggmgmgmgmgmgmg扁豆911553788.32.70.22.16.1250.040.0713381.90.72蚕豆3143510470.28.80.43.116.4520.370.1016163.51.37黄豆芽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绿豆芽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(带荚)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根茎类食物成分表(以每百克食部计)食物名称食部能量水分蛋白质脂肪膳食纤维碳水化合物视黄醇当量维生素B1维生素B2维生素C钙铁锌gkJkcalggggggmgmgmgmgmgmg荸荠782475983.61.20.21.113.130.020.02740.60.34甘薯(红心)

25、904149973.41.10.21.623.11250.040.0426230.50.15胡萝卜(橙)961553789.21.00.21.17.76880.040.0313321.00.23白萝卜95842093.40.90.11.04.030.020.0321360.50.30马铃薯943187679.82.00.20.716.550.080.042780.80.37藕882937080.51.90.21.215.230.090.0344391.40.23山药832345684.81.90.20.811.670.050.025160.30.27芋头843317978.62.20.21.0

26、17.1270.060.056361.00.49春笋66842091.42.40.12.82.350.050.04582.40.43附表2-5茎、叶、苔、花类蔬菜食物成分表(以每百克食部计)食物名称食部能量水分蛋白质脂肪膳食纤维碳水化合物视黄醇当量维生素B1维生素B2维生素C钙铁锌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大葱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金针菜9883319940.319.41.47.727.2

28、3070.050.21103018.13.99韭菜901092691.82.40.41.43.22350.0224421.60.43芦笋90751893.01.40.11.93.0170.040.0545101.40.41芹菜茎67842093.11.20.21.23.3570.020.068801.20.24花叶生菜94541395.81.30.30.71.32980.030.0613340.90.27茼蒿82882193.01.90.31.22.72520.040.0918732.50.35莴苣笋62591495.51.00.10.62.2250.020.024230.90.33西兰花83

29、1383390.34.10.61.62.712020.090.1351671.00.78苋菜(青)741052590.22.80.32.22.83520.030.12471875.40.80香椿761974785.21.70.41.89.1117-小葱731002492.71.60.41.43.5140-油菜87962392.91.80.51.12.71030.080.07651562.80.72圆白菜86922293.21.50.21.03.6120.030.0340490.60.25附表2-6瓜菜类食物成分表(以每百克食部计)食物名称食部能量水分蛋白质脂肪膳食纤维碳水化合物视黄醇当量维生素

30、B1维生素B2维生素C钙铁锌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黄瓜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丝瓜83842094.31.00.20.63.6150.020.045140.40.21笋瓜91501296.10.5-0.72.4170.040.025140.60.09白兰瓜55882193.20.60.10.84.570.020.0314-西瓜561052593.30.60.10.35.5750.020.03680.30.10西葫芦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灯笼椒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水果类食物成分表(以每百克食部计)食物名称食部能量水分蛋白质脂肪膳食纤维碳水化合物视黄醇当量维生素B1维生素B2维生素C钙铁锌gkJkcalggggggmgmgmgmgmgmg波萝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桂圆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中华猕猴桃832345683.40.80.62.611.9220.050.0262271.20.57蜜桔761764288.20.8

35、0.41.48.92770.050.0419190.20.10苹果762185285.90.20.21.212.330.060.02440.60.19葡萄861804388.70.50.20.49.980.040.022550.40.18红果763979573.00.50.63.122.0170.020.0253520.90.28柿872977180.60.40.11.417.1200.020.023090.20.08酸枣52116327818.33.51.510.662.7-0.010.029004356.60.68桃862014886.40.90.11.310.930.010.03760.80.34无花果1002475981.31.50.13.013.050.0