Recommended Daily Allowances :: RDA Chart | RDA Table

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Recommended Daily Allowances (RDA) Table

SUPPLEMENTS

Links to Recommended Daily Allowances (RDA) charts below : RDA Chart for Infants and Children RDA Chart for Older Children (9 to 18 Years) RDA Chart for Adult Men and Women (19 Years and Up) RDA Chart for Pregnant Women and Lactating Mothers
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Vitamins

RDA

Diet Children

Vitamins B 12

About RDA
NUTRIENTS

RDA stands for Recommended Dietary Allowance, also commonly known as Recommended Daily Allowances. It is the recommended daily vitamins and mineral intake considered adequate for healthy people. The RDA was last revised in 1989 , and is rather outdated. Parts of it are replaced by the Dietary Reference Intakes (DRI), the most recent dietary guidelines by the Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences, 1997-2001 , in a collaboration between the US and Canada . The Recommended Daily Allowances below incorporate the DRI figures.

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Recommended Daily Allowances / Dietary Reference Intake In the Recommended Dietary Allowance charts below, amounts marked with a * indicate AI (Adequate Intake) figures taken from the Dietary Reference Intakes (DRI). Legend 1 g = 1 mcg = 1 microgram = 1/1,000,000 of a gram 1 mg = 1 milligram = 1/1,000 of a gram 1 g = 1 gram #1 As cholecalciferol. 1 g cholecalciferol = 40 IU vitamin D.
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Recommended Daily Allowances (RDA) Chart for Infants & Children

NUTRIENT RDA Vitamins (Per Day ) vitamin A - retinol vitamin C - ascorbic acid vitamin D # 1 vitamin E vitamin K vitamin B1 - thiamin vitamin B2 - riboflavin vitamin B3 - niacin vitamin B5 - pantothenic acid vitamin B6 - pyridoxine vitamin B12 - cyanocobalamin biotin choline 0-6 mths 7-12 mths 400 * g 40* mg 5 * g 4* mg 2.0 * g 0 .2* mg 0 .3* mg 2* mg 1 .7* mg 0 .1* mg 0.4 * g 5 * g 125* mg 500 * g 50* mg 5 * g 5* mg 2.5 * g 0 .3* mg 0 .4* mg 4* mg 1 .8* mg 0 .3* mg 0.5 * g 6 * g 150* mg 80* g 270* mg 5.5 * g 220 * g 1-3 yrs 300 g 15 mg 5 * g 6 mg 30* g 0.5 mg 0.5 mg 6 mg 2* mg 0.5 mg 0. 9 g 8 * g 200* mg 150 g 500* mg 11* g 340 g 4-8 yrs 400 g 25 mg 5 * g 7 mg 55* g 0.6 mg 0.6 mg 8 mg 3* mg 0.6 mg 1. 2 g 12* g 250* mg 200 g 800* mg 15* g 440 g

folate - folic acid 65* g Recommended Daily Allowances for Minerals calcium chromium copper 210* mg 0.2 * g 200 * g

fluoride iodine iron magnesium manganese

0.01 * mg 110* g 0.27 * mg 30 * mg 0.003* mg

0.5* mg 130* g 11 mg 75 * mg 0.6* mg

0.7* mg 90 g 7 mg 80 mg 1.2* mg

1* mg 90 g 10 mg 130 mg 1.5* mg

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Recommended Daily Allowances :: RDA Chart | RDA Table

molybdenum phosphorus selenium zinc potassium sodium chloride
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2* g 100* mg 15* g 2* mg 0.4* g 0.12* g 0.18* g 3* g 275* mg 20* g 3 mg 0.7* g 0.37* g 0.57* g 17 g 460 mg 20 g 3 mg 3.0* g 1.0* g 1.5* g 22 g 500 mg 30 g 5 mg 3.8* g 1.2* g 1.9* g

Recommended Daily Allowances for Older Children ( 9 to 18 Years)

NUTRIENT RDA Vitamins (Per Day ) vitamin A - retinol vitamin C - ascorbic acid vitamin D # 1 vitamin E vitamin K vitamin B1 - thiamin vitamin B2 - riboflavin vitamin B3 - niacin vitamin B5 - pantothenic acid vitamin B6 - pyridoxine vitamin B12 - cyanocobalamin biotin choline folate - folic acid # 3 Male 9 -13 Yrs 600 g 45 mg 5 * g 11 mg 60* g 0.9 mg 0.9 mg 12 mg 4* mg 1.0 mg 1. 8 g 20* g 375* mg 300 g Male 14 -18 Yrs 900 g 75 mg 5 * g 15 mg 75* g 1.2 mg 1.3 mg 16 mg 5* mg 1.3 mg 2. 4 g 25* g 550* mg 400 g Female 9 -13 Yrs 600 g 45 mg 5 * g 11 mg 60* g 0.9 mg 0.9 mg 12 mg 4* mg 1.0 mg 1. 8 g 20* g 375* mg 300 g Female 14 -18 Yrs 700 g 65 mg 5 * g 15 mg 75* g 1.0 mg 1.0 mg 14 mg 5* mg 1.2 mg 2. 4 g 25* g 400* mg 400 g

Recommended Daily Allowances for Minerals calcium 1300 * mg 1300 * mg 1300 * mg 1300 * mg chromium 25* g 35* g 21* g 24* g copper 700 g 890 g 700 g 890 g

fluoride iodine iron magnesium manganese molybdenum phosphorus selenium zinc potassium sodium chloride
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2* mg 120 g 8 mg 240 mg 1.9* mg 34 g 1250 mg 40 g 8 mg 4.5* g 1.5* g 2.3* g

3* mg 150 g 11 mg 410 mg 2.2* mg 43 g 1250 mg 55 g 11 mg 4.7* g 1.5* g 2.3* g

2* mg 120 g 8 mg 240 mg 1.6* mg 34 g 1250 mg 40 g 8 mg 4.5* g 1.5* g 2.3* g

3* mg 150 g 15 mg 360 mg 1.6* mg 43 g 1250 mg 55 g 9 mg 4.7* g 1.5* g 2.3* g

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Recommended Daily Allowances for Adults (19 Years and Up)

NUTRIENT RDA Vitamins (Per Day ) vitamin A - retinol vitamin C - ascorbic acid vitamin D # 1 # 5 vitamin E vitamin K vitamin B1 - thiamin vitamin B2 - riboflavin vitamin B3 - niacin vitamin B5 - pantothenic acid vitamin B6 - pyridoxine 900 g 90 mg 5 * g 15 mg 120 * g 1.2 mg 1.3 mg 16 mg 5* mg 1.3 mg 900 g 90 mg 10* g 15 mg 120 * g 1.2 mg 1.3 mg 16 mg 5* mg 1.7 mg 700 g 75 mg 5 * g 15 mg 90* g 700 g 75 mg 10* g 15 mg 90* g 1.1 mg 1.1 mg 14 mg 5* mg 1.5 mg Male 19 -50 Yrs Male >50 Yrs Female 19 -50 Yrs Female >50 Yrs

1.1 mg
1.1 mg 14 mg 5* mg 1.3 mg

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Recommended Daily Allowances :: RDA Chart | RDA Table

vitamin B12 # 2 biotin choline folate - folic acid # 3 calcium chromium copper 2. 4 g 30* g 550* mg 400 g 2. 4 g 30* g 550* mg 400 g 2. 4 g 30* g 425* mg 400 g 2. 4 g 30* g 425* mg 400 g

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Recommended Daily Allowances for Minerals

1000 * mg 1200 * mg
35* g 900 g 30* g 900 g

1000 * mg 1200 * mg
25* g 900 g 20* g 900 g

fluoride iodine iron magnesium # 4 manganese molybdenum phosphorus selenium zinc potassium sodium # 5 chloride # 5
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4* mg 150 g 8 mg 400/420 mg 2.3* mg 45 g 700 mg 55 g 11 mg 4.7* g 1.5* g 2.3* g

4* mg 3* mg 150 g 150 g 8 mg 18 mg 420 mg 310/320 mg 2.3* mg 1.8* mg 45 g 45 g 700 mg 700 mg 55 g 55 g 11 mg 8 mg 4.7* g 4.7* g 1.3* g 1.5* g 2.0* g 2.3* g

3* mg 150 g 8 mg 320 mg 1.8* mg 45 g 700 mg 55 g 8 mg 4.7* g 1.3* g 2.0* g

Food and Nutrition Board (FNB) Recommendations ( #) #2 : As 10 to 30 percent of older people may malabsorb food-bound B12 , FNB advises those older than 50 years to meet their Recommended Daily Allowances for it by consuming foods fortified with B12 or a supplement containing B12 . #3 : In view of evidence linking folate deficiency with neural tube defects in the fetus, FNB recommends that women capable of becoming pregnant consume 400 g of folate from supplements or fortified foods, in addition to intake of food folate from a varied diet. #4 : Men from 31 to 50 need slightly more magnesium (420 mg) than those from 19 to 30 years old (400 mg). Women from 31 to 50 also need slightly more magnesium (320 mg) than those from 19 to 30 years old (310 mg). #5 : Adults over 70 years need slightly different levels of vitamin D (15g ), sodium (1.2g), and chloride (1.8g). For a list of the 33 top ranked supplements that meet RDA requirements, see Best Multi Vitamin Products.

Recommended Daily Allowances for Pregnancy / Lactating Mothers

NUTRIENT Pregnancy 14 -18 Yrs 750 g 80 mg 5 * g 15 mg 75* g 1.4 mg 1.4 mg 18 mg 6* mg 1.9 mg 2. 6 g 30* g 450* mg 600 g Pregnancy Lactation Lactation 19 -50 Yrs 1300 g 120 mg 5 * g 19 mg 90* g 1.4 mg 1.6 mg 17 mg 7* mg 2.0 mg 2. 8 g 35* g 550* mg 500 g

19 -50 Yrs 14 -18 Yrs 770 g 85 mg 5 * g 15 mg 90* g 1.4 mg 1.4 mg 18 mg 6* mg 1.9 mg 2. 6 g 30* g 450* mg 600 g 1200 g 115 mg 5 * g 19 mg 75* g 1.4 mg 1.6 mg 17 mg 7* mg 2.0 mg 2. 8 g 35* g 550* mg 500 g

Recommended Daily Allowances for Vitamins vitamin A - retinol vitamin C - ascorbic acid vitamin D # 1 vitamin E vitamin K vitamin B1 - thiamin vitamin B2 - riboflavin vitamin B3 - niacin vitamin B5 - pantothenic acid vitamin B6 - pyridoxine vitamin B12 biotin choline folate - folic acid # 3 calcium chromium copper

Recommended Daily Allowances for Minerals

1300 * mg
29* g 1000 g

1000 * mg 1300 * mg
30* g 1000 g 44* g 1300 g

1000 * mg
45* g 1300 g

fluoride iodine iron magnesium # 6 manganese molybdenum phosphorus selenium zinc potassium sodium chloride

3* mg 3* mg 3* mg 3* mg 220 g 220 g 290 g 290 g 27 mg 27 mg 10 mg 9 mg 400 mg 350/360 mg 360 mg 310/320 mg 2.0* mg 2.0* mg 2.6* mg 2.6* mg 50 g 50 g 50 g 50 g 1250 mg 700 mg 1250 mg 700 mg 60 g 60 g 70 g 70 g 12 mg 11 mg 13 mg 12 mg 4.7* g 4.7* g 5.1* g 5.1* g 1.5* g 1.5* g 1.5* g 1.5* g 2.3* g 2.3* g 2.3* g 2.3* g

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References
1. Institute of Medicine. (1997 ). Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride . Washington DC: National Academy Press. Institute of Medicine. (1998 ). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate , Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press. Institute of Medicine. (2000 ). Dietary Reference Intakes for Vitamin C , Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press. Institute of Medicine. (2001 ). Dietary Reference Intakes for Vitamin A , Vitamin K , Arsenic, Boron, Chromium, Copper, Iodine, Iron , Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press. Institute of Medicine. (2004 ). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: National Academy Press.

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