Recommended nutrient intakes

I got curious about this issue because I watched a Facebook reel which said most Americans are consuming more than the recommended daily intake of protein, and that excess protein can actually harm cardiovascular health -- it contributes to build-up of plaque in arteries, which can lead to heart attacks and strokes. 

According to the US Department of Agriculture, every 100g of cooked skinless chicken thigh contains 24.6g of protein, and 100g of eggs contains 12.6g of protein. Fun fact, about 60-65% of the egg's weight comes from the egg white and a 2023 study found that "protein content in the egg white is 10.9% w/w and 15.9% w/w in the egg yolk" ("w/w" meaning "weight on weight, a measurement used in chemistry)... so there is slightly more protein in the yolk, but not by much. 

One chicken thigh varies in weight depending on size, of course. But should be at least 100g. I usually have one thigh with lunch every day (in addition to vegetables and a bit of rice). So that would be at least 24.6g of protein.

Based on my research, it seems that Grade A or large eggs in Malaysia are about 60-70g each depending on supplier. So if you eat 2 eggs a day, you're getting between 15.12g to 17.64g of protein, if my calculations are correct. Let's go with the lower number, to be conservative. So one chicken thigh + 2 eggs = at least 39.72g of protein a day.

General protein intake recommendations are 1g of protein daily per kg of body weight. I definitely weigh more than 39.72kg. Hmmm. The Mayo Clinic adds that people over 40 or 50 need more protein to prevent losing muscle mass, also known as sarcopenia, which tends to come with aging (I assume this applies to sedentary and non-athletic people; the article didn't specify). They recommend 1-1.2 g of protein per kg or 75-90g of protein per day for a 75kg person. 

Nutrient intake is tricky because it is measured by the weight of the food, which makes sense from a scientific viewpoint, but when we buy food we generally think of bunches or pieces (biji!), not weight. The World Health Organisation recommends consuming 400g of fruits and vegetables daily, but what does 400g even look like? One pack of shiitake mushrooms from Jaya or Village Grocer is 150g and one pack of baby spinach leaves is 100g, I know that much. I definitely cannot eat a whole pack of mushrooms and baby spinach leaves in a day. How could anyone possibly reach the 400g requirement? 

I also don't know how many grams four slices of papaya or quarter of a dragon fruit are -- things that I quite often eat. Working in the dark here.