The Star - Monday, 8 April 2002 - Page 10 (Section 2)
 

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
 

 

 

Added: Tuesday, 09 April, 2002 02:08 PM