Recommended Dietary Allowances (RDA)

Recommended Dietary Allowances (RDA)

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.
The Dietary Reference Intakes, known as DRIs, are an umbrella group that includes the following other nutrient measures:

RDAs

Adequate Intakes, known as AI

Estimated Average Intakes, known as EAR

Tolerable Upper Intakes, known as UL

DRIs are slowly becoming the more accepted form for nutrient recommendations. Experts expect that DRIs will take the place of the RDAs in time.

Information

United States Recommended Dietary Allowances (RDA)
Recommended Dietary Allowances: National Academy of Sciences;10th ed., 1989
Dietary Reference Intakes: National Academy of Sciences, 1997

Compound	units	Adult	Adult	Children	Infants	Pregnant	Lactating+
		Males (25+years)	Females (25+years)	4-8 years	6-12 mos.
Biotin	mcg	30*	30*	12*	6*	30*	35*
Calcium (Ca)	mg	1200*	1200*	800*	270*	1000*	1000*
Chloride (Cl)	mg	750	750	600	300	750	750
Chromium (Cr)	mcg	50-200	50-200	50-200	20-60	50-200	50-200
Copper (Cu)	mg	1.5-3	1.5-3	1-2	0.6-0.7	1.5-3	1.5-3
Fluoride (F)	mg	4*	3*	1*	0.5*	3*	3*
Folate	mcg	400*	400*	200*	80*	600*	500*
Iodine(I)	mcg	150	150	120	50	175	200
Iron (Fe)	mg	10	(25-50y) 15 (51+y) 10	10	10	30	15
Magnesium (Mg)	mg	420**	320**	130**	75*	350-400**	310-360**
Manganese (Mn)	mg	2-5	2-5	2-3	0.6-1.0	2-5	2-5
Molybdenum (Mo)	mcg	75-250	75-250	50-150	20-40	75-250	75-250
Niacin	mg	16**	14**	8**	4*	18**	17**
Pantothenic	mg	5*	5*	3*	1.8*	6*	7*
Phosphorus (P)	mg	700**	700**	500**	275*	700**	700**
Potassium(K)	mg	2000	2000	1600	700	2000	2000
Protein	g	63	50	28	14	60	65
Selenium (Se)	mcg	70	55	30	15	65	75
Sodium (Na)	mg	500	500	400	200	500	500
Vitamin A	mcgRE*	1000	800	700	375	800	1300
Vitamin B1(Thiamine)	mg	1.2**	1.1**	0.6**	0.3*	1.4**	1.5**
Vitamin B2 (Riboflavin)	mg	1.3**	1.1**	0.6**	0.4*	1.4**	1.6**
Vitamin B6 (Pyridoxine)	mg	1.7**	1.5**	0.6**	0.3*	1.9**	2.0**
Vitamin B12 (Cyanocobalamin)	mcg	2.4**	2.4**	1.2**	0.5*	2.6**	2.8**
Vitamin C	mg	60	60	45	35	95	90
Vitamin D	mcg	(51-70y) 10* (71+y) 15*	(51-70y) 10* (71+y) 15*	(1-8y) 5*	5*	5*	5*
Vitamin E	mg alpha TE*	10	8	7	4	12	11
Vitamin K	mcg	80	65	30	10	65	65
Zinc (Zn)	mg	15	12	10	5	15	19

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.

---