Logo Close Window
RDA Chart
Also known as: Recommended Daily Allowance Chart; Also see RDA
What is it?
For a quick indication of what foods a person should eat in a given day, it is possible to observe the Recommended Dietary Allowances. The following chart gives a value for various substances given a person's age and gender. Thus, a fifty-year-old man has different requirements than those of a twelve-year-old girl. Although not perfect, this is a good general reference to follow.

United States Recommended Dietary Allowances (RDA)
Recommended Dietary Allowances: National Academy of Sciences;10th ed., 1989
Dietary Reference Intakes: National Academy of Sciences, 1997
Dietary Reference Intakes: National Academy of Sciences, 1998
 
Compound units/day
Adult
Males
Adult
Females
Children Infants Pregnancy and Lactating Women
31-50 yr
31-50 yr
4-8 Years
7-12mths
Protein g
63
50
28
14
65
Vitamin A RE*
1000
800
700
375
1300
Vitamin D IU
200*
200*
200*
200*
200*
Vitamin E mg alphaTE*
10
8
7
4
12
Vitamin K ug
80
65
30
10
65
Vitamin C mg
60
60
45
35
95
Folate ug
400**
400**
200**
80*
500-600**
Thiamin(B1) mg
1.2**
1.1**
0.6**
0.3**
1.4**
Riboflavin (B2) mg
1.3
1.1
0.6
0.4
1.4-1.6
Niacin mg
16
14
8
4
17-18
Pyridoxine (B6) mg
1.3
1.3
0.6
0.3
1.9-2.0
Cyanocobalamine (B12) ug
2.4
2.4
1.2
0.5
2.6-2.8
Biotin ug
30
30
12
6
30-35
Pantothenic Acid mg
5
5
3
1.8
6-7
Choline mg
550
425
250
150
450-550
Calcium (Ca) mg
1000*
1000
800
270*
1000*
Phosphorus (P) mg
700**
700**
500**
275*
700**
Iodine (I) ug
150
150
120
50
200
Iron (Fe) mg
10
15
10
10
30
Magnesium (Mg) mg
420
320
130
75*
320-360
Copper (Cu) mg
1.5-3
1.5-3
1-2
0.6-0.7
1.5-3
Zinc (Zn) mg
15
12
10
5
19
Selenium (Se) ug
70
55
30
15
75
Chromium (Cr) ug
50-200
50-200
50-200
10-60
50-200
Molybdenum (Mo) ug
75-250
75-250
50-150
15-40
75-250
Manganese (Mn) mg
2-5
2-5
2-3
0.3-1.0
2-5
Fluoride (F) mg
4.0*
3.0*
1.0*
0.50*
3.0*
Sodium (Na) mg
500
500
400
120-200
500
Chloride (Cl) mg
750
750
600
180-300
750
Potassium (K) mg
2000
2000
1600
500-700
2000
g = grams

mg = milligrams (0.001 g)

ug = micrograms (0.000001g)

IU = International Units

RE = Retinol Equivalent

Alpha TE = alpha Tocopherol equivalent

+ Generally the higher number was reported.
* AI (Adequate Intake) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride.   Dietary Reference Intakes, 1998: Thiamin, Riboflavin, Niacin, B6, Folate, B12, Pantothenic Acid, Biotin and Choline.  Values have changed from previous RDA.


** RDA (Recommended Dietary Allowance) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride.  Dietary Reference Intakes, 1998: Thiamin, Riboflavin, Niacin, B6, Folate, B12, Pantothenic Acid, Biotin and Choline.  Values have changed from previous RDA.

Numbers in black indicate 1989, 10th edition RDA values or suggested intakes, which have not been revised.  Other intake levels are still being reviewed.
 
BecomeHealthyNow.com Home Page Close Window Print This Term