1
estimated average requirement recommended dietary allowance adequate intake tolerable upper intake level tentative dietary goal for preventing life-style related diseases 2
1 n 6 n 3 A D E K B1 B2 B6 B12 3 C 3 3
4
5
6
1, 2 1849 5069 kg/m 2 18.524.9 20.024.9 70 21.524.9 3 1 2 BMI BMI BMI BMI 3 70 BMI BMI 21.5~24.9 1 550 - - 500 - - 650 - - 600-11 - 700 - - 650 - - 950 - - 900 - - 1,300 - - 1,250-1,350 1,550 1,750 1,250 1,450 1,650 1,600 1,850 2,100 1,500 1,700 1,900 1011 1,950 2,250 2,500 1,850 2,100 2,350 1214 2,300 2,600 2,900 2,150 2,400 2,700 1517 2,500 2,850 3,150 2,050 2,300 2,550 1829 2,300 2,650 3,050 1,650 1,950 2,200 3049 2,300 2,650 3,050 1,750 2,000 2,300 5069 2,100 2,450 2,800 1,650 1,900 2,200 70 2 1,850 2,200 2,500 1,500 1,750 2,000 3 +50 +250 +450 +50 +250 +450 +50 +250 +450 +350 +350 +350 1 2 7075 3 1BMI BMI 2 7
1 2 1 2 * 10 10 * 15 15 11 * 25 25 15 20 1320 16.5 20 25 1320 16.5 25 35 1320 16.5 35 40 1320 16.5 1011 40 50 1320 16.5 1214 50 60 1320 16.5 1517 50 65 1320 16.5 1829 50 60 1320 16.5 3049 50 60 1320 16.5 5069 50 60 1320 16.5 70 50 60 1320 16.5 15 20 1320 16.5 20 25 1320 16.5 25 30 1320 16.5 30 40 1320 16.5 40 50 1320 16.5 45 55 1320 16.5 45 55 1320 16.5 40 50 1320 16.5 40 50 1320 16.5 40 50 1320 16.5 40 50 1320 16.5 +15 +20 1 +0 +5 +20 +0 +10 +25 2 8
1 2 1 2 50 50 11 40 40 203025 203025 203025 203025 203025 203025 203025 203025 1011 203025 203025 1214 203025 203025 1517 203025 203025 1829 203025 203025 3049 203025 203025 5069 203025 203025 70 203025 203025 1 2 9
11 1011 1214 1517 1829 7 7 3049 7 7 5069 7 7 70 7 7 10
4 4 11 4 4 5 5 7 6 7 7 9 7 1011 9 8 1214 12 10 1517 13 10 1829 11 8 3049 10 8 5069 10 8 70 8 7 9 9 11
0.9 0.9 11 0.8 0.8 0.7 0.8 1.3 1.1 1.4 1.3 1.7 1.4 1011 1.7 1.5 1214 2.1 1.8 1517 2.3 1.7 1829 2.0 1.6 3049 2.1 1.6 5069 2.4 2.0 70 2.2 1.9 1.8 1.8 12
1,2 3 1,2 3 11 506557.5 506557.5 506557.5 506557.5 506557.5 506557.5 506557.5 506557.5 1011 506557.5 506557.5 1214 506557.5 506557.5 1517 506557.5 506557.5 1829 506557.5 506557.5 3049 506557.5 506557.5 5069 506557.5 506557.5 70 506557.5 506557.5 13
11 11 10 12 12 1011 13 13 1214 17 16 1517 19 17 1829 20 18 3049 20 18 5069 20 18 70 19 17 14
1 2 3 4, 5 11 17 132016.5203025 506557.5 1869 132016.5203025 7 506557.5 70 132016.5203025 7 506557.5 1 2 3 4 5 15
ビタミン A の食事摂取基準 ( μg 1 2 3 2 3 2 3 2 3 300 600 300 600 11 400 600 400 600 300 400 600 250 350 600 350 500 700 300 400 700 300 450 900 300 400 900 350 500 1,200 350 500 1,200 1011 450 600 1,500 400 600 1,500 1214 550 800 2,100 500 700 2,100 1517 650 900 2,600 500 650 2,600 1829 600 850 2,700 450 650 2,700 3049 650 900 2,700 500 700 2,700 5069 600 850 2,700 500 700 2,700 70 550 800 2,700 450 650 2,700 +0 +0 +0 +0 +60 +80 +300 +450 1 µgrae µgβµg 1/12αµg 1/24 βµg 1/24A µg 1/24 2 A 3 A 16
ビタミン Dの食事摂取基準 ( μg 5.0 25 5.0 25 11 5.0 25 5.0 25 2.0 20 2.0 20 2.5 30 2.5 30 3.0 40 3.0 40 3.5 40 3.5 40 1011 4.5 60 4.5 60 1214 5.5 80 5.5 80 1517 6.0 90 6.0 90 1829 5.5 100 5.5 100 3049 5.5 100 5.5 100 5069 5.5 100 5.5 100 70 5.5 100 5.5 100 7.0 8.0 17
1 3.0 3.0 11 4.0 4.0 3.5 150 3.5 150 4.5 200 4.5 200 5.0 300 5.0 300 5.5 350 5.5 350 1011 5.5 450 5.5 450 1214 7.5 650 6.0 600 1517 7.5 750 6.0 650 1829 6.5 800 6.0 650 3049 6.5 900 6.0 700 5069 6.5 850 6.0 700 70 6.5 750 6.0 650 6.5 7.0 1 α α E 18
μg 4 4 11 7 7 60 60 70 70 85 85 100 100 1011 120 120 1214 150 150 1517 160 160 1829 150 150 3049 150 150 5069 150 150 70 150 150 150 150 19
1 0.1 0.1 11 0.2 0.2 0.4 0.5 0.4 0.5 0.6 0.7 0.6 0.7 0.7 0.8 0.7 0.8 0.8 1.0 0.8 0.9 1011 1.0 1.2 0.9 1.1 1214 1.2 1.4 1.1 1.3 1517 1.3 1.5 1.0 1.2 1829 1.2 1.4 0.9 1.1 3049 1.2 1.4 0.9 1.1 5069 1.1 1.3 0.9 1.0 70 1.0 1.2 0.8 0.9 +0.2 +0.2 +0.2 +0.2 1 B1 B1 20
1 0.3 0.3 11 0.4 0.4 0.5 0.6 0.5 0.5 0.7 0.8 0.6 0.8 0.8 0.9 0.7 0.9 0.9 1.1 0.9 1.0 1011 1.1 1.4 1.1 1.3 1214 1.3 1.6 1.2 1.4 1517 1.4 1.7 1.2 1.4 1829 1.3 1.6 1.0 1.2 3049 1.3 1.6 1.0 1.2 5069 1.2 1.5 1.0 1.1 70 1.1 1.3 0.9 1.1 +0.2 +0.3 +0.5 +0.6 1 B2 B2 21
1 2 2 3 2 2 11 3 3 5 5 6015 4 5 6015 6 7 8020 6 7 8020 7 9 10030 7 8 10025 9 11 15035 8 10 15035 1011 11 13 20045 10 12 20045 1214 12 15 25060 12 14 25060 1517 14 16 30075 11 13 25065 1829 13 15 30080 9 11 25065 3049 13 15 35085 10 12 25065 5069 12 14 35080 9 11 25065 70 11 13 30075 8 10 25060 +3 +3 NE1/60 1 2 mg mg 3 mg/ 22
1 2 2 0.2 0.2 11 0.3 0.3 0.4 0.5 10 0.4 0.5 10 0.5 0.6 15 0.5 0.6 15 0.7 0.8 20 0.6 0.7 20 0.8 0.9 25 0.8 0.9 25 1011 1.0 1.2 30 1.0 1.2 30 1214 1.2 1.4 40 1.1 1.3 40 1517 1.2 1.5 50 1.1 1.3 45 1829 1.2 1.4 55 1.0 1.2 45 3049 1.2 1.4 60 1.0 1.2 45 5069 1.2 1.4 55 1.0 1.2 45 70 1.2 1.4 50 1.0 1.2 40 +0.2 +0.2 +0.3 +0.3 1 2 B6 23
μg 0.4 0.4 11 0.5 0.5 0.7 0.9 0.7 0.9 0.8 1.0 0.8 1.0 1.0 1.3 1.0 1.3 1.2 1.5 1.2 1.5 1011 1.5 1.8 1.5 1.8 1214 1.9 2.3 1.9 2.3 1517 2.1 2.5 2.1 2.5 1829 2.0 2.4 2.0 2.4 3049 2.0 2.4 2.0 2.4 5069 2.0 2.4 2.0 2.4 70 2.0 2.4 2.0 2.4 +0.3 +0.4 +0.7 +0.8 24
μg 1 2 2 40 40 11 60 60 70 90 200 70 90 200 80 100 300 80 100 300 100 130 400 100 130 400 120 150 500 120 150 500 1011 150 180 700 150 180 700 1214 190 230 900 190 230 900 1517 210 250 900 210 250 900 1829 200 240 900 200 240 900 3049 200 240 1,000 200 240 1,000 5069 200 240 1,000 200 240 1,000 70 200 240 900 200 240 900 +200 +240 +80 +100 1 400µg/ 2 25
4 4 11 3 3 3 3 4 4 5 5 5 5 1011 6 6 1214 7 6 1517 7 5 1829 5 4 3049 5 4 5069 5 5 70 5 5 5 5 26
μg 4 4 11 10 10 20 20 20 20 25 25 30 30 1011 35 35 1214 50 50 1517 50 50 1829 50 50 3049 50 50 5069 50 50 70 50 50 50 50 27
40 40 11 40 40 30 35 30 35 35 40 35 40 45 55 45 55 50 60 50 60 1011 60 75 60 75 1214 80 95 80 95 1517 85 100 85 100 1829 85 100 85 100 3049 85 100 85 100 5069 85 100 85 100 70 85 100 85 100 +10 +10 +40 +45 28
1000.3 1000.3 11 6001.5 6001.5 3.0 3.5 4.0 4.5 5.0 5.5 5.5 6.0 1011 6.5 7.0 1214 8.0 7.0 1517 8.0 7.0 1829 6001.5 8.0 6001.5 7.0 3049 6001.5 8.0 6001.5 7.0 5069 6001.5 8.0 6001.5 7.0 70 6001.5 8.0 6001.5 7.0 29
400 400 11 700 700 900 800 1,100 1,000 1,300 1,800 1,200 1,800 1,600 2,000 1,500 2,000 1011 1,900 2,200 1,800 2,000 1214 2,400 2,600 2,200 2,400 1517 2,800 3,000 2,100 2,600 1829 2,500 3,000 2,000 2,600 3049 2,500 3,000 2,000 2,600 5069 2,500 3,000 2,000 2,600 70 2,500 3,000 2,000 2,600 2,000 2,200 30
200 200 11 250 250 350 450 350 400 500 600 450 550 500 600 450 550 550 650 600 750 1011 600 700 600 750 1214 850 1,000 700 800 1517 650 800 550 650 1829 650 800 2,500 550 650 2,500 3049 550 650 2,500 550 650 2,500 5069 600 700 2,500 550 650 2,500 70 600 700 2,500 500 650 2,500 31
1 1 20 20 11 60 60 60 70 60 70 80 100 80 100 110 130 110 130 140 170 140 160 1011 180 210 180 220 1214 250 290 240 290 1517 300 360 260 310 1829 280 340 230 270 3049 310 370 240 290 5069 290 350 240 290 70 270 320 220 270 +30 +40 1 350mg/5mg/kg / 32
120 120 11 260 260 500 500 800 600 900 900 1,000 900 1011 1,100 1,000 1214 1,200 1,100 1517 1,200 900 1829 1,000 3,000 800 3,000 3049 1,000 3,000 800 3,000 5069 1,000 3,000 800 3,000 70 1,000 3,000 800 3,000 800 800 33
1 0.5 0.5 11 3.5 5.0 3.5 4.5 3.0 4.5 25 3.0 4.5 20 4.0 5.5 25 3.5 5.0 25 4.5 6.5 30 4.5 6.5 30 6.0 8.0 35 6.0 8.5 35 1011 7.0 10.0 35 7.0 10.0 10.0 14.0 35 1214 8.5 11.5 50 7.0 10.0 10.0 14.0 50 1517 8.0 9.5 50 5.5 7.0 8.5 10.5 40 1829 6.0 7.0 50 5.0 6.0 8.5 10.5 40 3049 6.5 7.5 55 5.5 6.5 9.0 10.5 40 5069 6.0 7.5 50 5.5 6.5 9.0 10.5 40 70 6.0 7.0 50 5.0 6.0 40 +2.0 +2.5 +12.5 +15.0 +2.0 +2.5 1 80 m L/ 34
2 2 11 3 3 3 3 3 3 3 4 3 4 4 5 4 5 5 6 5 5 1011 6 7 6 7 1214 8 9 7 8 1517 9 10 6 8 1829 8 10 40 6 8 35 3049 8 10 45 6 8 35 5069 8 10 45 6 8 35 70 8 9 40 6 7 35 +1 +2 +3 +3 35
0.3 0.3 11 0.3 0.3 0.2 0.3 0.2 0.3 0.3 0.4 0.3 0.4 0.4 0.5 0.4 0.5 0.4 0.6 0.4 0.5 1011 0.5 0.7 0.5 0.7 1214 0.7 0.8 0.6 0.8 1517 0.8 1.0 0.6 0.8 1829 0.7 0.9 10 0.6 0.8 10 3049 0.7 1.0 10 0.6 0.8 10 5069 0.7 0.9 10 0.6 0.8 10 70 0.7 0.9 10 0.6 0.7 10 +0.1 +0.1 +0.5 +0.5 36
0.01 0.01 11 0.5 0.5 1.5 1.5 1.5 1.5 2.0 2.0 2.5 2.5 1011 3.0 3.0 1214 4.0 4.0 1517 4.5 3.5 1829 4.0 11 3.5 11 3049 4.0 11 3.5 11 5069 4.0 11 3.5 11 70 4.0 11 3.5 11 3.5 3.5 37
μg 100 250 100 250 11 130 250 130 250 35 50 250 35 50 250 45 60 350 45 60 350 55 75 500 55 75 500 65 90 500 65 90 500 1011 80 110 500 80 110 500 1214 100 140 1,200 100 140 1,200 1517 100 140 2,000 100 140 2,000 1829 95 130 3,000 95 130 3,000 3049 95 130 3,000 95 130 3,000 5069 95 130 3,000 95 130 3,000 70 95 130 3,000 95 130 3,000 +75 +110 1 +100 +140 1 2,000μg/ 38
μg 15 15 11 15 15 10 10 80 10 10 70 10 15 110 10 10 110 15 15 150 15 15 150 15 20 190 15 20 180 1011 20 25 240 20 25 240 1214 25 30 330 25 30 320 1517 30 35 400 20 25 350 1829 25 30 420 20 25 330 3049 25 30 460 20 25 350 5069 25 30 440 20 25 350 70 25 30 400 20 25 330 +5 +5 +15 +20 39
μg 0.8 0.8 11 1.0 1.0 1011 1214 1517 1829 10 10 3049 10 10 5069 10 10 70 10 10 10 10 40
μg 2 2 11 10 10 1011 1214 1517 1829 20 25 550 20 20 450 3049 25 30 550 20 25 450 5069 20 25 550 20 25 450 70 20 25 550 20 20 450 +3 +3 41