Nutrient Intake Calculator – Vitamin D

Nutrient Intake Calculator – Vitamin D

Please input the number of portions consumed in a week
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Food item (Cooked)
Cod liver oil
(1 tablespoon)
Vitamin D content per portion 34.0 mcg
-
+
Total:
0
Salmon
(Palm size / 85 g / 3 oz)
Vitamin D content per portion 14.2 mcg
-
+
Total:
0
Cow’s milk (low fat, vitamin D fortified)
(1 cup / 240 mL)
Vitamin D content per portion 2.9 mcg
-
+
Total:
0
Soy, almond or oat milk (vitamin D fortified)
(1 cup / 240 mL)
Vitamin D content per portion 3.1 mcg
-
+
Total:
0
Sardines (canned and drained)
(2 pieces)
Vitamin D content per portion 1.2 mcg
-
+
Total:
0
Egg (with yolk, scarmbled)
(Large)
Vitamin D content per portion 1.1 mcg
-
+
Total:
0
Tuna (canned and drained)
(Palm size / 85 g / 3 oz)
Vitamin D content per portion 1.0 mcg
-
+
Total:
0
Beef liver
(Palm size / 85 g / 3 oz)
Vitamin D content per portion 1.0 mcg
-
+
Total:
0
Estimated weekly total Vitamin D intake (mcg/week)
0
Estimated average daily Vitamin D intake (mcg/day)
0

Note: These calculated values are estimations and for reference only. Vitamin D level may vary according to food sources and cooking methods

Daily RNI for vitamin D from 2013 Chinese DRIs14

Life stages Vitamin D (mcg/day)
0 – 12 months 10 (adequate intake, AI)
1 – 64 years (including pregnant and lactating women) 10
≥ 65 years 15

 

Additional tips to prevent vitamin D deficiency

  • Some foods such as dairy products and breakfast cereals are fortified with vitamin D, check the food labels to identify these vitamin D sources6
  • Sun exposure is important as vitamin D is formed when the skin is exposed to sunlight6
    • Expose the arms, hands and face to sunlight for 5 to 15 minutes, 2 to 3 times a week is recommended by the Hong Kong Department of Health
    • Note a longer exposure may be required in winter, as well as for at-risk people such as those with darker skin, with little sun exposure and chronic diseases
    • Parents are also recommended to take babies and children outdoors for a short period daily to increase sun exposure (while the UK National Health Service advises that babies under 6 months should be kept out of direct and strong sunlight15)
  • Certain population groups may require vitamin D supplementation
    • The American Academy of Pediatrics recommends exclusively breastfed and partially breastfed infants to be supplemented with 10 mcg daily, until the infant is weaned to at least 1 L/day of vitamin D-fortified formula or cow’s milk16
    • The UK National Health Service suggests that the general population, including pregnant and breastfeeding women, should consider supplementing 10 mcg daily during the autumn and winter17

 

Other articles that you might be interested in :

[Info Card] Vitamin D in Paediatric Nutrition


References

  1. Student Health Service. Vitamins. Available at: https://www.studenthealth.gov.hk/english/health/health_dn/health_dn_vit.html. Accessed on 15 Jun2021.
  2. EFSA. EFSA J. 2009;7(9):1227.
  3. EFSA. EFSA J. 2014;12(2):3579.
  4. EFSA. EFSA J. 2015;13(5):4096.
  5. EFSA. EFSA J. 2015; doi:10.2903/j.efsa.2015.4182.
  6. Family Health Service. Parent information: Vitamin D. Available at: https://www.fhs.gov.hk/english/health_info/child/30078.html. Accessed on 15Jun2021
  7. Amegah AK et al. PLOS. 2017;12(3):e0173605.
  8. Qin LL et al. Nutrients. 2016;8(5):301.
  9. Amraei M et al. Front Endocrinol (Lausanne). 2018;9:7.
  10. Voltas N et al. Nutrients. 2020;12(10):E3196. doi: 10.3390/nu12103196. 3
  11. U.S. National Institutes of Health. Vitamin D. Available at: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed on 15Jun2021.
  12. U.S. Department of Agriculture. FoodData Central 2% milk. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/684918/nutrients. Accessed on 15Jun2021.
  13. Academy of Nutrition and Dietetics. Serving size vs portion size is there a difference. Available at: https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference. Accessed on 04May2020.
  14. Chinese Nutrition Society. Chinese dietary reference intakes. 2013.
  15. UK National Health Service. How to get vitamin D from sunlight. Available at: https://www.nhs.uk/live-well/healthy-body/how-to-get-vitamin-d-from-sunlight/. Accessed on 18Jun2021.
  16. American Academy of Pediatrics. Pediatrics. 2008;122:1142-1152.
  17. UK National Health Service. Vitamin D. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/. Accessed on 18Jun2021.


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