Dayplan
|
Nutrition Tables - Vegan Menus
|
These
tables show the daily intakes of energy and nutrients provided by
the vegan dayplan. The mean daily intakes are compared
with the Dietary Reference Values or Estimated Average Requirements
using UK Department of Health figures. The tables are intended as a
general guide to show how the dayplans compare with the recommended
intakes.
Note
about B12: The amount of vitamin B12 in the vegan plan is in accord
with the RNI because foods fortified with B12 were used. These included
vegetable margarine, soya milk and yeast extract. If no fortified
foods are used regularly, vegans are advised to take a B12 supplement.
For more information about B12, see our information
sheet.
|
Energy
| Energy
(Kcals) provided by the vegan dayplan |
| Day |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
mean daily |
| |
1618 |
1420 |
1626 |
1960 |
1776 |
1520 |
1268 |
1598 |
Compare
this with the Estimated Average Requirements for Energy for adults -
assuming low activity levels and excluding the needs of pregnant or lactating
women. (figures from Dietary Reference Values A Guide: HMSO)
| Age
in years |
Males
(Kcals per day) |
Females
(Kcals per day) |
| 19 - 49 |
2550 |
1940 |
| 50-59 |
2550 |
1900 |
| 60-64 |
2380 |
1900 |
| 65-74 |
2330 |
1900 |
| 75+ |
2100 |
1810 |
The energy provided by the dayplan is somewhat low, but the menus do
not take into account any snacks or drinks. |
Protein
| Protein
(g)
provided by the vegan dayplan |
| Day |
1
|
2
|
3
|
4
|
5
|
6
|
7
|
mean daily |
| |
43
|
55
|
40
|
59
|
50
|
42
|
43
|
47 |
Compare this with the table of Reference Nutrient Intake amounts (figures
from Dietary Reference Values A Guide: HMSO) excluding
the needs of pregnant or lactating women
| Age
in years |
Males
(g per day)
|
Females
(g per day)
|
| 11-14 |
42.1
|
41.2
|
| 15-18 |
55.2
|
45.4
|
| 19-49 |
55.5
|
45.00
|
| 50+ |
53.3
|
46.5
|
|
Vitamins
| vitamin
levels provided
by the vegan dayplan |
| Day |
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
mean daily |
| B1 |
mg |
2.1 |
1.6 |
1.3 |
1.3 |
1.4 |
1.2 |
1.1 |
1.4 |
| B2 |
mg |
2.8 |
1.3 |
1.2 |
1.3 |
1.5 |
0.8 |
0.8 |
1.4 |
| B3 |
equivalents mg |
28 |
25 |
22 |
29 |
27 |
24 |
15 |
24 |
| B12 |
µg |
7.5 |
2.8 |
1.0 |
1.9 |
2.6 |
1.2 |
1.9 |
2.7 |
| Folic Acid |
µg |
115 |
219 |
376 |
176 |
260 |
248 |
212 |
229 |
| C |
mg |
62 |
98 |
219 |
64 |
104 |
178 |
232 |
137 |
| A |
retinol equivalents µg |
1930 |
474 |
1466 |
1041 |
470 |
1427 |
2259 |
1295 |
| D |
µg |
6.6 |
2.0 |
1.2 |
0.9 |
2.2 |
1.8 |
0.9 |
2.2 |
| E |
mg |
9 |
9 |
21 |
19 |
18 |
10 |
12 |
14 |
Reference
Nutrient Intakes of vitamins for adults (figures
from Dietary Reference Values A Guide: HMSO) excluding
the needs of pregnant or lactating women
| Vitamin |
|
Males
(per day) |
Females (per day) |
| B1 |
mg/1000 kcal |
1.0 |
0.80 |
| B2 |
mg |
1.3 |
1.1 |
| B3 |
mg
niacin equivalent/1000 kcal |
16.8 |
12.8 |
| B12 |
µg |
1.5 |
1.5 |
| Folic acid |
µg |
200 |
200 |
| C |
mg |
40 |
40 |
| A |
retinol
equivalents µg |
700 |
600 |
| D* |
µg |
0 |
0 |
| E
(safe intake) |
mg |
4+ |
3+ |
*
No figure is given for vitamin D for adults under 65 because as long
as the skin is exposed to the sun during the summer months (UK),
no dietary source of vitamin D is needed. A dietary supply or a supplement
is needed by people who do not go out in the sun or who cover all
their
skin,
and for older people. This level is set at 10.00µg per
day.
|
Minerals
| Mineral
levels provided by the vegan dayplan |
| Day |
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
mean
daily
|
| Calcium |
mg |
780
|
376
|
337
|
1240
|
473
|
617
|
1483
|
758
|
| Iron |
mg |
17
|
30
|
15
|
19
|
17
|
16
|
16
|
17
|
| Zinc |
mg |
5
|
7
|
6
|
9
|
7
|
7
|
6
|
7
|
| Magnesium |
mg |
330
|
435
|
333
|
462
|
524
|
370
|
332
|
398
|
Reference
Nutrient Intakes of minerals for adults (figures from Dietary Reference
Values A Guide: HMSO) excluding the needs of pregnant or lactating
women
| Mineral |
|
Males (per day) |
Females (per day) |
| Calcium |
mg |
700 |
700 |
| Iron |
mg |
8.7 |
14.8* |
| Zinc |
mg |
9.5 |
7.00 |
| Magnesium |
mg |
300 |
270 |
*About 10% of women with very high menstrual losses will need more
iron than shown. After the menopause, the RNI for women is the same
as that for men - 8.7mg/day |
vegetarian nutrition tables
For
more information about individual nutrients - see our information
sheets
protein : b12 : calcium : iron : zinc : vitamins & minerals
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