|
Recommended Dietary Allowances
(RDA) for Malaysians |
|
AGE
|
MALE
(average weight: 55kg) |
FEMALE
(average weight: 50kg) |
| Energy (Kcal) |
20-39 |
2530 |
2000 |
| 40-49 |
2400 |
1900 |
| 50-59 |
2280 |
1800 |
| >60 |
2020 |
1600 |
| Protein (g) |
All ages |
53 |
41 |
| Calcium (mg) |
All ages |
450 |
450 |
| Iron (mg) |
All ages |
9 |
Age
20-49 : 28
50-60 and above: 9
|
| Vitamin C (mg) |
All ages |
30 |
30 |
| Vitamin B1 (mg) |
20-49 |
1.0 |
All ages: 0.8 |
| 50-59 |
0.9 |
| >60 |
0.8 |
| Vitamin B2 (mg) |
20-39 |
1.5 |
All ages: 1.2 |
| 40-59 |
1.4 |
| >60 |
1.2 |
| Vitamin B3 (mg) |
20-39 |
16.7 |
All ages: 13.0 |
| 40-49 |
15.8 |
| 50-59 |
15.0 |
| >60 |
13.0 |
|
Fruit
|
Energy
(kcal)
|
Protein
(g)
|
Calcium
(mg)
|
Iron
(mg)
|
Vitamin C
(mg)
|
Vitamin B1
(mg)
|
Vitamin B2
(mg)
|
Vitamin B3
(mg)
|
Carotene
(mg)
|
|
Papaya
(1 fruit)
|
253 |
4.3 |
133 |
2.6 |
296.6 |
0.34 |
0.64 |
0.4 |
10,404 |
|
Mango
(1 fruit)
|
134 |
1.6 |
15 |
0.6 |
37.1 |
0.08 |
0.11 |
0.8 |
3,043 |
|
Pineapple
(1 slice)
|
59 |
0.7 |
31 |
1.8 |
19.8 |
0.09 |
0.10 |
0.1 |
351 |
|
Pomelo
(1 piece)
|
9 |
0.1 |
3 |
0.1 |
9.3 |
0.01 |
0.01 |
0
|
42 |
|
Starfruit
(1 fruit)
|
24 |
01 |
5 |
0.3 |
26.1 |
0.07
|
0.07 |
1.1 |
303 |
|
Watermelon
(1 small slice)
|
37 |
0.8 |
8 |
0.3 |
7.3 |
0.05 |
0.07 |
0.3 |
547 |
|
Guava
(big slice)
|
51 |
1.2 |
36 |
1.3 |
168.0 |
0.11 |
0.06 |
1.2 |
66 |
|
Cempedak
(5 seeds)
|
88 |
1.9 |
30 |
0.8 |
13.3 |
0.12 |
0.11 |
0.4 |
60 |
|
Nangka
(5 seeds)
|
70 |
3.0 |
70 |
3.2 |
14.9 |
0.11 |
0.11 |
0.8 |
208 |
|
Durian
(5 seeds)
|
64 |
1.1 |
17 |
0.8 |
9.7 |
0.04 |
0.05 |
0
|
63 |
|
Pisang mas
(2 fruits)
|
76 |
1.1 |
0 |
0.2 |
6.4 |
0.03 |
0.06 |
0.4 |
293 |
|
Red Apple
(1 fruit)
|
63 |
0.2 |
5 |
0.2 |
5.5 |
0.03 |
0.01 |
0.6 |
164 |
|
Green Pear
(1 fruit)
|
133 |
0.8 |
16 |
1.0 |
15.3 |
0.16 |
0.08 |
0.2 |
22 |
|
Grapes
(8 fruits)
|
60 |
0.7 |
19 |
0.4 |
6.7 |
0.04 |
0.05 |
0.3 |
25 |
Kiwi fruit
(1 fruit)
|
72 |
1.4 |
42 |
0.6 |
135 |
0.02 |
0.12 |
0 |
65 |
|
Orange
(1 fruit)
|
38 |
0.5 |
31 |
1.6 |
30.7 |
0.05 |
0.03 |
0.2 |
97 |
|
Peach
(1 fruit)
|
57 |
2.5 |
8 |
1.7 |
5.5 |
0.07 |
0.02 |
1.2 |
1,313 |
|
Strawberry
(5 fruits)
|
11 |
0.3 |
9 |
0.5 |
24.5 |
0.01 |
0 |
0 |
17 |
Source:
Nutrient Composition of Malaysian Foods,
4th Edition, compiled by the Malaysian Food Composition Database
Programme
|