Editing Dietary Reference Intake (section)

===Macronutrients===
RDA/AI is shown below for males and females aged 19–50 years.<ref name="Nutrient Recommendations: Dietary Reference Intakes"/><ref name=IOM>{{citation| title = Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals| publisher = Food and Nutrition Board, Institute of Medicine, National Academies| year = 2004| url = https://www.nal.usda.gov/fnic/dri-tables-and-application-reports| access-date = 2009-06-09| archive-date = 2017-10-21| archive-url = https://web.archive.org/web/20171021003507/https://www.nal.usda.gov/fnic/dri-tables-and-application-reports| url-status = dead}}</ref><ref>{{cite book|title=Dietary Guidelines for Americans, 2020-2025. 9th Edition.|publisher=U.S. Department of Agriculture and U.S. Department of Health and Human Services.|date=December 2020}}</ref>
{| class="wikitable"
|-
! Substance
! Amount (males)
! Amount (females)
! Top Sources in Common Measures<ref name=USDA/>
|-
|[[Drinking water|Water]]{{efn-lr|equal to median intakes and includes water from solid food}}
|3.7 L/day
|2.7 L/day
| water, [[watermelon]], [[iceberg lettuce]], fruits and vegetables
|-
| rowspan="2" |[[Carbohydrates]]
| colspan="2" style="text-align:center;"|45–65% of calories{{efn-lr|name=AMDRref|Acceptable Macronutrient Distribution Range (AMDR).}}
| rowspan="2" |milk, grains, fruits, vegetables
|-
| colspan="2" style="text-align:center;"|130 g/day{{efn-lr|based on the average minimum glucose used by the brain, which is similar to the amount that has a maximum [[protein sparing]] effect and to the amount derived from [[nitrogen balance]]<ref>{{cite book |title=Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids |date=2005 |publisher=The National Academies Press |location=Washington, D.C. |isbn=978-0-309-08525-0 |pages=265–290 |doi=10.17226/10490 |url=https://www.nap.edu/read/10490/chapter/8 |access-date=June 9, 2021}}</ref>}}
|-
| rowspan="2" |[[Protein]]
| colspan="2" style="text-align:center;"|10–35% of calories{{efn-lr|name=AMDRref}}
| rowspan="2" |[[Nut (fruit)|Nuts]], [[seeds]] [[legumes]] (pulses: [[bean]]s, [[pea]]s, [[lentils]]). Animal sources: Meats, fish, milk, cheeses, eggs
|-
|56 g/day{{efn-lr|name=RDAprot|Based on 0.8 g/kg of body weight (RDA).}}
|46 g/day{{efn-lr|name=RDAprot}}
|-
| rowspan="2" |[[Dietary fiber|Fiber]]
| colspan="2" style="text-align:center;"|14 g/(1000 kcal)
| rowspan="2" |barley, bulgur, rolled oats, legumes, [[psyllium]], nuts, beans, apples
|-
|38 g/day{{efn-lr|using a median intake of 2,718 kcal for men 19 to 30 years of age}}
|25 g/day{{efn-lr|using a median intake of 1,757 kcal for women 19 to 30 years of age}}
|-
|[[Fat]]
| colspan="2" style="text-align:center;"|20–35% of calories{{efn-lr|name=AMDRref}}
| [[Vegetable oils]], butter, lard, nuts, seeds, fatty meat cuts, egg yolk, cheeses
|-
|[[Linoleic acid]], an [[omega-6 fatty acid]] ([[polyunsaturated]])  (A type of fat)
|17 g/day
|12 g/day
| [[Vegetable oils]] ([[Hemp oil]] ([[hemp seed|seed]]), [[sunflower oil]] ([[sunflower seed|seed]]), [[corn oil]] ([[maize]]), [[canola oil]])
|-
|[[alpha-Linolenic acid]], an [[omega-3 fatty acid]] ([[polyunsaturated]]) (A type of fat)
|1.6 g/day
|1.1 g/day
| [[Vegetable oils]]: ([[Linseed oil]] ([[flax seed]]), [[hemp oil]] ([[hemp seed|seed]]), [[canola oil]]), [[chia seed]], [[Hemp#Nutrition|hemp seed]], [[walnut]], [[soybean]]s
|-
|[[Trans fatty acids]]  (A type of fat)
| colspan="2" style="text-align:center;"|As low as possible<ref>As of 2018 partially hydrogenated oils (PHOs), a specific source of TFAs, although the major one, are no longer Generally Recognized as Safe (GRAS).</ref>
| [[Partially hydrogenated fat]], [[margarine]]
|-
|[[Saturated fatty acids]]  (A type of fat)
| colspan="2" style="text-align:center;"| As low as possible while consuming a nutritionally adequate diet
| [[Animal fat]] ([[dairy]] products), [[fully hydrogenated fat]], [[coconut oil]] ([[coconut|meat]]), [[cocoa butter]], [[palm oil]]
|-
|[[Added sugar]]  (A type of carbohydrate)
| colspan="2" style="text-align:center;"|Less than 10% of calories<ref>{{cite web |title=Acceptable Macronutrient Distribution Ranges |url=https://www.nal.usda.gov/sites/default/files/fnic_uploads/recommended_intakes_individuals.pdf |website=usda.gov |publisher=USDA |access-date=June 9, 2021 |archive-date=May 26, 2022 |archive-url=https://web.archive.org/web/20220526055316/https://www.nal.usda.gov/sites/default/files/fnic_uploads/recommended_intakes_individuals.pdf |url-status=dead }}</ref>
| non-natural sweet foods: [[Candy]], [[sweetened beverage]]s, cookies, cakes, jams, [[syrup]], many processed foods
|}
{{notelist-lr}}