Recommended Daily Allowance

Recommended Dietary Allowances for Normal Healthy Persons in Singapore (Children & Adolescents)

Age Group	Height	Weight	Protein	Iron	Vit A (retinol) equiv.	Vit D	Thiamin	Riboflavin	Niacin Equiv
	(a)	(a)	(a),(b)	(d),(e)	(f),(g)	(d),(h)	(g)	(f)	(f),(i)
Units	cm	kg	g	mg	mcg	mcg	mg	mg	mg
Girls
5 - < 7 yrs	-	20.5	30	7	300	10.5	0.70	1.05	11.6
7 - < 10 yrs	-	27	39	7	400	2.5	0.72	1.08	11.9
10 - < 12 yrs	145	36	51	7	575	2.5	0.78	1.17	12.9
12 - < 14 yrs	157	46.5	63	18	725	2.5	0.84	1.26	13.9
14 - < 16 yrs	161	52	66	18	725	2.5	0.86	1.29	14.2
16 - < 18 yrs	163	54	60	19	750	2.5	0.86	1.29	14.2

Taken from: http://www.hpb.gov.sg/HOPPortal/health-article/2652

Assuming I'm 14, I need 63g of protein, 18g of iron and assuming my sister is 11 years old, she needs 51g of protein and 7g of iron.





Minced chicken:

Calories	150	Sodium	78 mg
Total Fat	8 g	Potassium	0 mg
Saturated	3 g	Total Carbs	0 g
Polyunsaturated	1 g	Dietary Fiber	0 g
Monounsaturated	3 g	Sugars	0 g
Trans	0 g	Protein	19 g
Cholesterol	90 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Omelette

Calories	318	Sodium	632 mg
Total Fat	25 g	Potassium	0 mg
Saturated	10 g	Total Carbs	2 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	1 g
Trans	0 g	Protein	21 g
Cholesterol	452 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your