Use Planepace.com and Puritan's Pride Vitamins (click) to find nutrients, vitamins, minerals and supplement solutions that best suit your family's daily nutritional requirements.
food spectrums

Nutritional Requirements for Pregnant Women & Infants

food spectrums

Pregnant Teens

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 14-18 Years Pregnant Women MACRONUTRIENTS Per Day

Total Water 3.0 L/d Carbs 175 g/d Total Fiber 28 g/d Fat No Data g/d Protein 71 g/d
food spectrum

Age 14-18 Years Pregnant Women VITAMINS Per Day

Vit A 750 (2800) mcg/d Vit C 80 (1800) mg/d Vit D 5 (50) mcg/d Vit E 15 (800) mg/d
Vit K 75 mcg/d Thiamin 1.4 mg/d Riboflavin 1.4 mg/d Niacin 18 (30) mg/d
Vit B6 1.9 (80) mg/d Folate 600 (800) mcg/d Vit B12 2.6 mcg/d Pantothenic 6 Acid mg/d
Biotin 30 mcg/d Choline 450 (3000) mg/d   
food spectrum

Age 14-18 Years Pregnant Women ELEMENTS Per Day

Calcium 1300 (2500) mg/d Chromium 29 mcg/d Copper 1000 (8000) mcg/d Fluoride 3 (0.9) (10) mg/d
Iodine 220 (900) mcg/d Iron 27 (45) mg/d Magnesium 400 (350) mg/d Manganese 2 (9) mg/d
Molybdenum 50 (1700) mcg/d Phosphorus 1250 (3500) mg/d Selenium 60 (400) mcg/d Zinc 12 (34) mg/d
Potassium 4.7 g/d Sodium 1.5 (2.3) g/d Chloride 2.3 (3.6) g/d  
food spectrum

Pregnant Women Adults

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 19-30 Years Pregnant Woman MACRONUTRIENTS Per Day

Total Water 3.0 L/d Carbs 175 g/d Total Fiber 28 g/d Fat No Data g/d Protein 71 g/d
food spectrum

Age 19-30 Years Pregnant Woman VITAMINS Per Day

Vit A 770 (3000) mcg/d Vit C 85 (2000) mg/d Vit D 5 (50) mcg/d Vit E 15 (1000) mg/d
Vit K 90 mcg/d Thiamin 1.4 mg/d Riboflavin 1.4 mg/d Niacin 18 (35) mg/d
Vit B6 1.9 (100) mg/d Folate 600 (1000) mcg/d Vit B12 2.6 mcg/d Pantothenic 6 Acid mg/d
Biotin 30 mcg/d Choline 450 (3500) mg/d   
food spectrum

Age 19-30 Years Pregnant Woman ELEMENTS Per Day

Calcium 1000 (2500) mg/d Chromium 30 mcg/d Copper 1000 (10000) mcg/d Fluoride 3 (0.9) (10) mg/d
Iodine 220 (1100) mcg/d Iron 27 (45) mg/d Magnesium 350 (350*) mg/d Manganese 2 (11)mg/d
Molybdenum 50 (2000) mcg/d Phosphorus 700 (3500)mg/d Selenium 60 (400) mcg/d Zinc 11 (5) (34)mg/d
Potassium 4.7 g/d Sodium 1.5 (2.3) g/d Chloride 2.3 (3.6) g/d  
food spectrum

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 30-50 Years Pregnant Woman MACRONUTRIENTS Per Day

Total Water 3.0 L/d Carbs 175 g/d Total Fiber 28 g/d Fat No Data g/d Protein 71 g/d
food spectrum

Age 30-50 Years Pregnant Woman VITAMINS Per Day

Vit A 770 (3000) mcg/d Vit C 85 (2000) mg/d Vit D 5 (50) mcg/d Vit E 15 (1000) mg/d
Vit K 90 mcg/d Thiamin 1.4 mg/d Riboflavin 1.4 mg/d Niacin 18 (35) mg/d
Vit B6 1.9 (100) mg/d Folate 600 (1000) mcg/d Vit B12 2.6 mcg/d Pantothenic 6 Acid mg/d
Biotin 30 mcg/d Choline 450 (3500) mg/d   
food spectrum

Age 30-50 Years Pregnant Woman ELEMENTS Per Day

Calcium 1000 (2500) mg/d Chromium 30 mcg/d Copper 1000 (8000) mcg/d Fluoride 3 (0.9) (10) mg/d
Iodine 220 (1100) mcg/d Iron 27 (45) mg/d Magnesium 360 (350*) mg/d Manganese 2 (11) mg/d
Molybdenum 50 (2000) mcg/d Phosphorus 700 (3500) mg/d Selenium 60 (400) mcg/d Zinc 11 (5) mg/d
Potassium 4.7 g/d Sodium 1.5 (2.5) g/d Chloride 2.3 (3.6) g/d  
food spectrum

Lactating Teens and Adults

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 14-18 Years Breast Feeding Women MACRONUTRIENTS Per Day

Total Water 3.8 L/d Carbs 210 g/d Total Fiber 29 g/d Fat No Data g/d Protein 71 g/d
food spectrum

Age 14-18 Years Breast Feeding Women VITAMINS Per Day

Vit A 1200 (2800) mcg/d Vit C 115 (1800) mg/d Vit D 5 (50) mcg/d Vit E 19 (800) mg/d
Vit K 75 mcg/d Thiamin 1.4 mg/d Riboflavin 1.6 mg/d Niacin 17 (30) mg/d
Vit B6 2 (80) mg/d Folate 500 (800) mcg/d Vit B12 2.8 mcg/d Pantothenic 7 Acid mg/d
Biotin 35 mcg/d Choline 550 (3000) mg/d   
food spectrum

Age 14-18 Years Breast Feeding Women ELEMENTS Per Day

Calcium 1300 (600) mg/d Chromium 44 mcg/d Copper 1300 (8000) mcg/d Fluoride 3 (0.9) (10) mg/d
Iodine 290 (900) mcg/d Iron 10 (45) mg/d Magnesium 360 (350*) mg/d Manganese 2.6 (9) mg/d
Molybdenum 50 (1700) mcg/d Phosphorus 1250 (4000) mg/d Selenium 70 (400) mcg/d Zinc 13 (40) mg/d
Potassium 5.1 g/d Sodium 1.5 (2.3) g/d Chloride 2.3 (3.6) g/d  
food spectrum

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 19-30 Years Breast Feeding Women MACRONUTRIENTS Per Day

Total Water 3.8 L/d Carbs 210 g/d Total Fiber 29 g/d Fat No Data g/d Protein 71 g/d
food spectrum

Age 19-30 Years Breast Feeding Women VITAMINS Per Day

Vit A 1300 (3000) mcg/d Vit C 120 (2000) mg/d Vit D 5 (50) mcg/d Vit E 19 (1000) mg/d
Vit K 90 mcg/d Thiamin 1.4 mg/d Riboflavin 1.6 mg/d Niacin 17 (35) mg/d
Vit B6 2 (100) mg/d Folate 500 (1000) mcg/d Vit B12 2.8 mcg/d Pantothenic 7 Acid mg/d
Biotin 35 mcg/d Choline 550 (3500) mg/d   
food spectrum

Age 19-30 Years Breast Feeding Women ELEMENTS Per Day

Calcium 1000 (2500) mg/d Chromium 45 mcg/d Copper 1300 (10000) mcg/d Fluoride 3 (0.9) (10) mg/d
Iodine 290 (1100) mcg/d Iron 9 (45) mg/d Magnesium 310 (350*) mg/d Manganese 2.6 (9) mg/d
Molybdenum 50 (2000) mcg/d Phosphorus 700 (4000) mg/d Selenium 70 (400) mcg/d Zinc 12 (40) mg/d
Potassium 5.1 g/d Sodium 1.5 (2.3) g/d Chloride 2.3 (3.6) g/d  
food spectrum

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 30-50 Years Breast Feeding Women MACRONUTRIENTS Per Day

Total Water 3.8 L/d Carbs 210 g/d Total Fiber 29 g/d Fat No Data g/d Protein 71 g/d
food spectrum

Age 30-50 Years Breast Feeding Women VITAMINS Per Day

Vit A 1300 (3000) mcg/d Vit C 120 (2000) mg/d Vit D 5 (50) mcg/d Vit E 19 (1000) mg/d
Vit K 90 mcg/d Thiamin 1.4 mg/d Riboflavin 1.6 mg/d Niacin 17 (35) mg/d
Vit B6 2 (100) mg/d Folate 500 (1000) mcg/d Vit B12 2.8 mcg/d Pantothenic 7 Acid mg/d
Biotin 35 mcg/d Choline 550 (3500) mg/d   
food spectrum

Age 30-50 Years Breast Feeding Women ELEMENTS Per Day

Calcium 1000 (2500) mg/d Chromium 45 mcg/d Copper 1300 (10000) mcg/d Fluoride 3 (0.9) (10) mg/d
Iodine 290 (1100) mcg/d Iron 9 (45) mg/d Magnesium 310 (350*) mg/d Manganese 2.6 (11) mg/d
Molybdenum 50 (2000) mcg/d Phosphorus 700 (4000) mg/d Selenium 70 (400) mcg/d Zinc 12 (40) mg/d
Potassium 5.1 g/d Sodium 1.5 (2.3) g/d Chloride 2.3 (3.6) g/d  
food spectrum

Infants and Toddlers

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 0-6 Months MACRONUTRIENTS Per Day

Total Water 0.7 L/d Carbs 60 g/d Total Fiber No Data g/d Fat 31 g/d Protein 9.1 g/d
food spectrum

Age 0-6 Months VITAMINS Per Day

Vit A 400 (600) mcg/d Vit C 40 mg/d Vit D 5 (25) mcg/d Vit E 4 mg/d
Vit K 2 mcg/d Thiamin 0.2 mg/d Riboflavin 0.3 mg/d Niacin 2 mg/d
Vit B6 0.1 mg/d Folate 65 mcg/d Vit B12 0.4 mcg/d Pantothenic 1.7 Acid mg/d
Biotin 5 mcg/d Choline 125 mg/d   
food spectrum

Age 0-6 Months ELEMENTS Per Day

Calcium 210 mg/d Chromium 0.2 mcg/d Copper 200 mcg/d Fluoride 0.01 (0.7) mg/d
Iodine 110 mcg/d Iron 0.27 (40) mg/d Magnesium 30 mg/d Manganese 0.003 mg/d
Molybdenum 2 mcg/d Phosphorus 100 mg/d Selenium 15 (45) mcg/d Zinc 2 (4) mg/d
Potassium 0.4 g/d Sodium 0.12 g/d Chloride 0.18 g/d  
food spectrum

RDI (Recommended Daily Intakes) indicated by [ ]. Otherwise, values are AI (Adequate Intakes).
UL (Upper Limit Values) indicated by ( ).

Age 7-12 Months MACRONUTRIENTS Per Day

Total Water 0.8 L/d Carbs 95 g/d Total Fiber No Data g/d Fat 30 g/d Protein 11 g/d
food spectrum

Age 7 - 12 Months VITAMINS Per Day

Vit A 500 (600) mcg/d Vit C 50 mg/d Vit D 5 (25) mcg/d Vit E 5 mg/d
Vit K 2.5 mcg/d Thiamin 0.3 mg/d Riboflavin 0.4 mg/d Niacin 4 mg/d
Vit B6 0.3 mg/d Folate 80 mcg/d Vit B12 0.5 mcg/d Pantothenic 1.8 Acid mg/d
Biotin 6 mcg/d Choline 150 mg/d   
food spectrum

Age 7 - 12 Months ELEMENTS Per Day

Calcium 270 mg/d Chromium 5.5 mcg/d Copper 220 mcg/d Fluoride 0.01 (0.9) mg/d
Iodine 130 mcg/d Iron 11 (40) mg/d Magnesium 75 mg/d Manganese 0.6 mg/d
Molybdenum 3 mcg/d Phosphorus 275 mg/d Selenium 20 (60) mcg/d Zinc 3 (5) mg/d
Potassium 0.7 g/d Sodium 0.37 g/d Chloride 0.57 g/d  
food spectrum
food spectrum
fruit image

These recommendations are based largely on suggestions by the
Dietary Reference Intakes (DRI).- http://www.iom.edu
Food and Nutrition Board, Institute of Medicine, National Academies
Institute of medicine



daily nutrition chart

This page is a frame inserted into a web page. If you are viewing this page without a frame, click the following link to see the full context for this subject:
Suggested Nutrition Intake Data - planetpace.com