Anyone still following the RDA or Recommended Dietary Allowances? It is obsolete and time to change to RENI, Recommended Energy and Nutrient Intakes. Take a look at Nutrition Facts of Nestle ice cream below. The third column indicates the percent of RENI per serving for an adult 19 to 29 years of age.
I think the obsolete RDA and the new RENI are only for people practicing strict diets. Computation is a pain. Knowing the nutrient and energy contents of every food is not easy. Different rice types may give different amount calories. Mixed food preparations makes the RENI practice even harder.
My simpler practice. I stop eating when my stomach is about 75% full. Avoid artificial beverages and junk foods. Refrain from eating fatty foods and eat lots of fruits and vegetables.
For those who want to follow RENI, the table below might help you!
The picture above is a thumbnail. Hit the left mouse button to open a full image in a new window. It is a large jpeg image about 15×20 inches.
Other useful tables.
Recommended Energy Intakes at Varying Level of Physical Activity
Minimum Daily Requirements for Water
Minimum Daily Requirements for Electrolytes