The Recommended Daily Allowances, known as RDAs, are recommendations for nutrients. They were developed by the Food and Nutrition Board of the National Academy of Sciences/National Research Council. They are updated as new research findings surface. The RDAs state the amount of a nutrient that is needed for most people to stay healthy. They are different for children, adults, males, and females.
United States Recommended Dietary Allowances (RDA)
Recommended Dietary Allowances: National Academy of Sciences;10th ed., 1989
Dietary Reference Intakes: National Academy of Sciences, 1997
CompoundunitsAdultAdultChildrenInfantsPregnantLactating+Males (25+years)Females (25+years)4-8 years6-12 mos.Biotinmcg30*30*12*6*30*35*Calcium (Ca)mg1200*1200*800*270*1000*1000*Chloride (Cl)mg750750600300750750Chromium (Cr)mcg50-20050-20050-20020-6050-20050-200Copper (Cu)mg1.5-31.5-31-20.6-0.71.5-31.5-3Fluoride (F)mg4*3*1*0.5*3*3*Folatemcg400*400*200*80*600*500*Iodine(I)mcg15015012050175200Iron (Fe)mg10(25-50y) 15(51+y) 1010103015Magnesium (Mg)mg420**320**130**75*350-400**310-360**Manganese (Mn)mg2-52-52-30.6-1.02-52-5Molybdenum (Mo)mcg75-25075-25050-15020-4075-25075-250Niacinmg16**14**8**4*18**17**Pantothenicmg5*5*3*1.8*6*7*Phosphorus (P)mg700**700**500**275*700**700**Potassium(K)mg20002000160070020002000Proteing635028146065Selenium (Se)mcg705530156575Sodium (Na)mg500500400200500500Vitamin AmcgRE*10008007003758001300Vitamin B1(Thiamine)mg1.2**1.1**0.6**0.3*1.4**1.5**Vitamin B2 (Riboflavin)mg1.3**1.1**0.6**0.4*1.4**1.6**Vitamin B6 (Pyridoxine)mg1.7**1.5**0.6**0.3*1.9**2.0**Vitamin B12 (Cyanocobalamin)mcg2.4**2.4**1.2**0.5*2.6**2.8**Vitamin Cmg606045359590Vitamin Dmcg(51-70y) 10*(71+y) 15*(51-70y) 10*(71+y) 15*(1-8y) 5*5*5*5*Vitamin Emgalpha TE*108741211Vitamin Kmcg806530106565Zinc (Zn)mg15121051519
g =grams
mg = milligrams (0.001 g)
mcg = 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. Values have changed from previous RDA.
** RDA (Recommended Dietary Allowance) from the new Dietary Reference Intakes, 1997: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Values have changed from previous RDA.
