RDA's - Recommended Dietary Allowances/Dietary Reference Intakes

girl eating fruit

Child 1-2 years

Vit. A ------ 300 ug/d

Vit. C ------ 15 mg./d

Vit. D ------ 5 ug/d

Vit. E ------ 6 mg/d

Vit. K ------ 30 ug/d

Thiamin ----- 0.5 mg/d

Riboflavin -- 0.5 mg/d

Niacin ------ 6 mg/d

Vitamin B6--- 0.5 mg/d

Folate ------ 150 ug/d

Vitamin B12 -- 0.9 mg/d

Pantothenic Acid - 2 mg/d

Biotin ----- 8 ug/d

Choline ----- 200 mg/d

Calcium ------ 500 mg/d

Chromium ----- 11 ug/d

Copper ------- 340 ug/d

Fluoride ----- 0.7 mg/d

Iodine ------ 90 ug/d

Iron ------ 7 mg/d

Magnesium --- 80 mg/d

Manganese ---- 1.2 mg/d

Molybdenum --- 17 ug/d

Phosphorus --- 460 mg/d

Selenium ----- 20 ug/d

Zinc --------- 3 mg/d

Child 3-8 years

Vit. A ------ 400 ug/d

Vit. C ------ 25 mg./d

Vit. D ------ 5 ug/d

Vit. E ------ 7 mg/d

Vit. K ------ 55 ug/d

Thiamin ----- 0.6 mg/d

Riboflavin -- 0.6 mg/d

Niacin ------ 8 mg/d

Vitamin B6--- 0.6 mg/d

Folate ------ 200 ug/d

Vitamin B12 -- 1.2 mg/d

Pantothenic Acid - 3 mg/d

Biotin ----- 12 ug/d

Choline ----- 250 mg/d

Calcium ------ 800 mg/d

Chromium ----- 15 ug/d

Copper ------- 440 ug/d

Fluoride ----- 1.0 mg/d

Iodine ------ 90 ug/d

Iron ------ 10 mg/d

Magnesium --- 130 mg/d

Manganese ---- 1.5 mg/d

Molybdenum --- 22 ug/d

Phosphorus --- 500 mg/d

Selenium ----- 30 ug/d

Zinc --------- 5 mg/d

Males 9-13 years

Vit. A ------ 600 ug/d

Vit. C ------ 45 mg./d

Vit. D ------ 5 ug/d

Vit. E ------ 11 mg/d

Vit. K ------ 60 ug/d

Thiamin ----- 0.9 mg/d

Riboflavin -- 0.9 mg/d

Niacin ------ 12 mg/d

Vitamin B6--- 1.0 mg/d

Folate ------ 300 ug/d

Vitamin B12 -- 1.8 mg/d

Pantothenic Acid - 4 mg/d

Biotin ----- 20 ug/d

Choline ----- 375 mg/d

Calcium ------ 1300 mg/d

Chromium ----- 25 ug/d

Copper ------- 700 ug/d

Fluoride ----- 2.0 mg/d

Iodine ------ 120 ug/d

Iron ------ 8 mg/d

Magnesium --- 240 mg/d

Manganese ---- 1.9 mg/d

Molybdenum --- 34 ug/d

Phosphorus --- 1250 mg/d

Selenium ----- 40 ug/d

Zinc --------- 8 mg/d

Females 9-13 years

Vit. A ------ 600 ug/d

Vit. C ------ 45 mg./d

Vit. D ------ 5 ug/d

Vit. E ------ 11 mg/d

Vit. K ------ 60 ug/d

Thiamin ----- 0.9 mg/d

Riboflavin -- 0.9 mg/d

Niacin ------ 12 mg/d

Vitamin B6--- 1.0 mg/d

Folate ------ 300 ug/d

Vitamin B12 -- 1.8 mg/d

Pantothenic Acid - 4 mg/d

Biotin ----- 20 ug/d

Choline ----- 375 mg/d

Calcium ------ 1300 mg/d

Chromium ----- 21 ug/d

Copper ------- 700 ug/d

Fluoride ----- 2.0 mg/d

Iodine ------ 120 ug/d

Iron ------ 8 mg/d

Magnesium --- 240 mg/d

Manganese ---- 1.6 mg/d

Molybdenum --- 34 ug/d

Phosphorus --- 1250 mg/d

Selenium ----- 40 ug/d

Zinc --------- 8 mg/d

Males 14-18 years

Vit. A ------ 900 ug/d

Vit. C ------ 75 mg./d

Vit. D ------ 5 ug/d

Vit. E ------ 15 mg/d

Vit. K ------ 75 ug/d

Thiamin ----- 1.2 mg/d

Riboflavin -- 1.3 mg/d

Niacin ------ 16 mg/d

Vitamin B6--- 1.3 mg/d

Folate ------ 400 ug/d

Vitamin B12 -- 2.4 mg/d

Pantothenic Acid - 5 mg/d

Biotin ----- 25 ug/d

Choline ----- 550 mg/d

Calcium ------ 1300 mg/d

Chromium ----- 35 ug/d

Copper ------- 890 ug/d

Fluoride ----- 3.0 mg/d

Iodine ------ 150 ug/d

Iron ------ 11 mg/d

Magnesium --- 410 mg/d

Manganese ---- 2.2 mg/d

Molybdenum --- 43 ug/d

Phosphorus --- 1250 mg/d

Selenium ----- 55 ug/d

Zinc --------- 11 mg/d

Females 14-18 years

Vit. A ------ 700 ug/d

Vit. C ------ 65 mg./d

Vit. D ------ 5 ug/d

Vit. E ------ 15 mg/d

Vit. K ------ 75 ug/d

Thiamin ----- 1.0 mg/d

Riboflavin -- 1.0 mg/d

Niacin ------ 14 mg/d

Vitamin B6--- 1.2 mg/d

Folate ------ 400 ug/d

Vitamin B12 -- 2.4 mg/d

Pantothenic Acid - 5 mg/d

Biotin ----- 25 ug/d

Choline ----- 400 mg/d

Calcium ------ 1300 mg/d

Chromium ----- 24 ug/d

Copper ------- 890 ug/d

Fluoride ----- 2.0 mg/d

Iodine ------ 150 ug/d

Iron ------ 15 mg/d

Magnesium --- 360 mg/d

Manganese ---- 1.6 mg/d

Molybdenum --- 43 ug/d

Phosphorus --- 1250 mg/d

Selenium ----- 55 ug/d

Zinc --------- 9 mg/d

The table above represents the Recommended Dietary Allowances(RDA's)and Adequate Intakes(AI's). RDA's and AI's may both be used as goals for individual intake. The RDA's are set to meet the needs of most individuals in a group. The AI's are thought to cover the needs of individuals, but lack of data and uncertainity in the data prevent being able to specify with complete confidence the percentage of individuals covered by this intake.

This information is taken from the DRI reports found at www.nap.edu.

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