Recommended Daily Intake Of Vitamins And Minerals

Food and Nutrition Board, National Academy of Sciences -
Recommended Dietary Allowances, Revised 1989

Designed for the maintenance of good nutrition of practically all healthy people in the United States.

The allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses. Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined. See text for detailed discussion of allowances and of nutrients not tabulated.

Because there are uncertainties in the knowledge base, it is not possible to set RDAs for all the known nutrients. However, the RDAs can serve as a guide such that a varied diet meeting RDAs will probably be adequate in all other nutrients. Therefore, the subcommittee recommends that diets should be composed of a variety of foods that are derived from diverse food groups rather than by supplementation or fortification and that losses of nutrients during the processing and preparation of food should be taken into consideration in planning diets.

RDAs apply to healthy persons. They do not cover special nutritional needs arising from metabolic disorders, chronic diseases, injuries, premature birth, other medical conditions, and drug therapies.

Weights and heights of Reference Adults are actual medians for the U.S. population of the designated age, as reported by NHANES II. The use of these figures does not imply that the height-to-weight ratios are ideal.

Table 1.4 Weight, Height, Protein requirement

Category

Age (Years)

Weight (Kg)

Height (cm)

Protein (g)

Infants

0 - 1/2

6

60

13

Infants

1/2 - 1

9

71

14

Children

1 - 3

13

90

16

Children

4 - 6

20

112

24

Children

7 - 10

28

132

28

Males

11 - 14

45

157

45

Males

15 - 18

66

176

59

Males

19 - 24

72

177

58

Males

25 - 50

79

176

63

Males

51 +

77

173

63

Females

11 - 14

46

157

46

Females

15 - 18

55

163

44

Females

19 - 24

58

164

46

Females

25 - 50

63

163

50

Females

51 +

65

160

50

Pregnant

     

60

Lactating

1 - 6 Months

 

 

65

Lactating

7 + Months

 

 

62

Table 1.5 RDA - Vitamins

Category

Age

A (mg RE)

D (mg)

E (mg TE)

K (mg)

C (mg)

B5 (mg)

Infants

0 - 1/2

375

7.5

3

5

30

2

Infants

1/2 - 1

375

10

4

10

35

3

Children

1 - 3

400

10

6

15

40

3

Children

4 - 6

500

10

7

20

45

4

Children

7 - 10

700

10

7

30

45

5

Males

11 - 14

1000

10

10

45

50

7

Males

15 - 18

1000

10

10

65

60

7

Males

19 - 24

1000

10

10

70

60

7

Males

25 - 50

1000

5

10

80

60

7

Males

51 +

1000

5

10

80

60

7

Females

11 - 14

800

10

8

45

50

7

Females

15 - 18

800

10

8

55

60

7

Females

19 - 24

800

10

8

60

60

7

Females

25 - 50

800

5

8

65

60

7

Females

51 +

800

5

8

65

60

7

Pregnant

 

800

10

10

65

70

7

Lactating

1 - 6

1300

10

12

65

95

7

Lactating

7 +

1200

10

11

65

90

7

Table 1.6 RDA - Vitamins (Water-Soluble)

Category

Age

B1 (mg)

B2. (mg)

Niacin (mg NE)

B6 (mg)

Folate (mg)

B12 (mg)

Infants

0 - 0.5

0.3

0.4

5

0.3

25

0.3

Infants

0.5 - 1

0.4

0.5

6

0.6

35

0.5

Children

1 - 3

0.7

0.8

9

1.0

50

0.7

Children

4 - 6

0.9

1.1

12

1.1

5

1.0

Children

7 -10

1.0

1.2

13

1.4

100

1.4

Males

11 - 14

1.3

1.5

17

1.7

150

2.0

Males

15 - 18

1.5

1.8

20

2.0

200

2.0

Males

19 - 24

1.5

1.7

19

2.0

200

2.0

Males

25 - 50

1.5

1.7

19

2.0

200

2.0

Males

51 +

1.2

1.4

15

2.0

200

2.0

Females

11 - 14

1.1

1.3

15

1.4

150

2.0

Females

15 - 18

1.1

1.3

15

1.5

180

2.0

Females

19 - 24

1.1

1.3

15

1.6

180

2.0

Females

25 - 50

1.1

1.3

15

1.6

180

2.0

Females

51 +

1.0

1.2

13

1.6

180

2.0

Pregnant

 

1.5

1.6

17

2.2

400

2.2

Lactating

1 - 6

1.6

1.8

20

2.1

280

2.6

Lactating

7 +

1.6

1.7

20

2.1

280

2.6

Table 1.7 RDA - Minerals

Category

Age

Calcium (mg)

Phosph. (mg)

Magn. (mg)

Iron (mg)

Zinc (mg)

Infants

0 - 1/2

400

300

40

6

5

Infants

1/2 - 1

600

500

60

10

5

Children

1 - 3

800

800

80

10

10

Children

4 - 6

800

800

120

10

10

Children

7 - 10

800

800

170

10

10

Males

11 - 14

1200

1200

270

12

15

Males

15 - 18

1200

1200

400

12

15

Males

19 - 24

1200

1200

350

10

15

Males

25 - 50

800

800

350

10

15

Males

51 +

800

800

350

10

15

Females

11 - 14

1200

1200

280

15

2

Females

15 - 18

1200

1200

300

15

12

Females

9 - 24

1200

1200

280

15

12

Females

25 - 50

800

800

280

15

12

Females

51 +

800

800

280

10

12

Pregnant

 

1200

1200

320

30

15

Lactating

1 - 6

1200

1200

55

15

19

Lactating

7 +

1200

1200

340

15

16

Table 1.8 RDA - Minerals, Trace Elements

Category

Age

Iodine (mg)

Selenium (mg)

Copper (mg)

Mang. (mg)

Infants

0 - 1/2

40

10

0.6

0.6

Infants

1/2 - 1

50

15

0.7

1.0

Children

1 - 3

70

20

1.0

1.5

Children

4 - 6

90

20

1.5

2.0

Children

7 - 10

120

30

2.0

3.0

Males

11 - 14

150

40

2.5

5.0

Males

15 - 18

150

50

2.5

5.0

Males

19 - 24

150

70

3.0

5.0

Males

25 - 50

150

70

3.0

5.0

Males

51 +

150

70

3.0

5.0

Females

11 - 14

150

45

2.5

5.0

Females

15 - 18

150

50

2.5

5.0

Females

19 - 24

150

55

3.0

5.0

Females

25 - 50

150

55

3.0

5.0

Females

51 +

150

55

3.0

5.0

Pregnant

 

175

65

3.0

5.0

Lactating

1 - 6

200

75

3.0

5.0

Lactating

7 +

200

75

3.0

5.0

Food and Nutrition Board, National Academy of Sciences -
Recommended Dietary Allowances, Revised 1989

Designed for the maintenance of good nutrition of practically all healthy people in the United States.

The allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses. Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined. See text for detailed discussion of allowances and of nutrients not tabulated.

Because there are uncertainties in the knowledge base, it is not possible to set RDAs for all the known nutrients. However, the RDAs can serve as a guide such that a varied diet meeting RDAs will probably be adequate in all other nutrients. Therefore, the subcommittee recommends that diets should be composed of a variety of foods that are derived from diverse food groups rather than by supplementation or fortification and that losses of nutrients during the processing and preparation of food should be taken into consideration in planning diets.

RDAs apply to healthy persons. They do not cover special nutritional needs arising from metabolic disorders, chronic diseases, injuries, premature birth, other medical conditions, and drug therapies.

Weights and heights of Reference Adults are actual medians for the U.S. population of the designated age, as reported by NHANES II. The use of these figures does not imply that the height-to-weight ratios are ideal.

Table 1.4 Weight, Height, Protein requirement

Category

Age (Years)

Weight (Kg)

Height (cm)

Protein (g)

Infants

0 - ?

6

60

13

Infants

0 - 1

9

71

14

Children

1 - 3

13

90

16

Children

4 - 6

20

112

24

Children

7 - 10

28

132

28

Males

11 - 14

45

157

45

Males

15 - 18

66

176

59

Males

19 - 24

72

177

58

Males

25 - 50

79

176

63

Males

51 +

77

173

63

Females

11 - 14

46

157

46

Females

15 - 18

55

163

44

Females

19 - 24

58

164

46

Females

25 - 50

63

163

50

Females

51 +

65

160

50

Pregnant

 

 

 

60

Lactating

1 - 6 Months

 

 

65

Lactating

7 + Months

 

 

62

Table 1.5 RDA - Vitamins

Category

Age

A (mg RE)

D (mg)

E (mg TE)

K (mg)

C (mg)

B5 (mg)

Infants

0 - ?

375

7.5

3

5

30

2

Infants

? - 1

375

10

4

10

35

3

Children

1 - 3

400

10

6

15

40

3

Children

4 - 6

500

10

7

20

45

4

Children

7 - 10

700

10

7

30

45

5

Males

11 - 14

1000

10

10

45

50

7

Males

15 - 18

1000

10

10

65

60

7

Males

19 - 24

1000

10

10

70

60

7

Males

25 - 50

1000

5

10

80

60

7

Males

51 +

1000

5

10

80

60

7

Females

11 - 14

800

10

8

45

50

7

Females

15 - 18

800

0

8

55

60

7

Females

19 - 24

800

10

8

60

60

7

Females

25 - 50

800

5

8

65

60

7

Females

51 +

800

5

8

65

60

7

Pregnant

 

800

10

10

65

70

7

Lactating

1 - 6

1300

10

12

65

95

7

Lactating

7 +

1200

10

11

65

90

7

Table 1.6 RDA - Vitamins (Water-Soluble)

Category

Age

B1 (mg)

B2. (mg)

Niacin (mg NE)

B6 (mg)

Folate (?g)

B12 (?g)

Infants

0 - 0.5

0.3

0.4

5

0.3

25

0.3

Infants

0.5 - 1

0.4

0.5

6

0.6

35

0.5

Children

1 - 3

0.7

0.8

9

1.0

50

0.7

Children

4 - 6

0.9

1.1

12

1.1

75

1.0

Children

7 -10

1.0

1.2

13

1.4

100

1.4

Males

11 - 14

1.3

1.5

17

1.7

150

2.0

Males

15 - 18

1.5

1.8

20

2.0

200

2.0

Males

19 - 24

1.5

1.7

19

2.0

200

2.0

Males

25 - 50

1.5

1.7

19

2.0

200

2.0

Males

51 +

1.2

1.4

15

2.0

200

2.0

Females

11 - 14

1.1

1.3

15

1.4

150

2.0

Females

15 - 18

1.1

1.3

15

1.5

180

2.0

Females

19 - 24

1.1

1.3

15

1.6

180

2.0

Females

25 - 50

1.1

1.3

15

1.6

180

2.0

Females

51 +

1.0

1.2

13

1.6

180

2.0

Pregnant

 

1.5

1.6

17

2.2

400

2.2

Lactating

1 - 6

1.6

1.8

20

2.1

280

2.6

Lactating

7 +

1.6

1.7

20

2.1

280

2.6

Table 1.7 RDA - Minerals

Category

Age

Calcium (mg)

Phosph. (mg)

Magn. (mg)

Iron (mg)

Zinc (mg)

Infants

0 - ?

400

300

40

6

5

Infants

0 - 1

600

500

60

10

5

Children

1 - 3

800

800

80

10

10

Children

4 - 6

800

800

120

10

10

Children

7 - 10

800

800

170

10

10

Males

11 - 14

1200

1200

270

12

15

Males

15 - 18

1200

1200

400

12

15

Males

19 - 24

1200

1200

350

10

15

Males

25 - 50

800

800

350

10

15

Males

51 +

800

800

350

10

15

Females

11 - 14

1200

1200

280

15

12

Females

15 - 18

1200

1200

300

15

12

Females

19 - 24

1200

1200

280

15

12

Females

25 - 50

800

800

280

15

12

Females

51 +

800

800

280

10

12

Pregnant

 

1200

1200

320

30

15

Lactating

1 - 6

1200

1200

355

15

19

Lactating

7 +

1200

1200

340

15

16

Table 1.8 RDA - Minerals, Trace Elements

Category

Age

Iodine (mg)

Selenium (mg)

Copper (mg)

Mang. (mg)

Infants

0 - ?

40

10

0.6

0.6

Infants

? - 1

50

15

0.7

1.0

Children

1 - 3

70

20

1.0

1.5

Children

4 - 6

90

20

1.5

2.0

Children

7 - 10

120

30

2.0

3.0

Males

11 - 14

150

40

2.5

5.0

Males

15 - 18

150

50

2.5

5.0

Males

19 - 24

150

70

3.0

5.0

Males

25 - 50

150

70

3.0

5.0

Males

51 +

150

70

3.0

5.0

Females

11 - 14

150

45

2.5

5.0

Females

15 - 18

150

50

2.5

5.0

Females

19 - 24

150

55

3.0

5.0

Females

25 - 50

150

55

3.0

5.0

Females

51 +

150

55

3.0

5.0

Pregnant

 

175

65

3.0

5.0

Lactating

1 - 6

200

75

3.0

5.0

Lactating

7 +

200

75

3.0

5.0

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