Recommended Daily Allowances for Adults (19 Years and Up)

NUTRIENT Male
19-50 Yrs		 Male
>50 Yrs		 Female
19-50 Yrs		 Female
>50 Yrs
RDA Vitamins (Per Day)
vitamin A - retinol 900 µg 900 µg 700 µg 700 µg
vitamin C - ascorbic acid 90 mg 90 mg 75 mg 75 mg
vitamin D 5* µg 10* µg
 5* µg 10* µg
vitamin E 15 mg 15 mg 15 mg 15 mg
vitamin K 120* µg 120* µg 90* µg 90* µg
vitamin B1 - thiamin 1.2 mg 1.2 mg 1.1 mg 1.1 mg
vitamin B2 - riboflavin 1.3 mg 1.3 mg 1.1 mg 1.1 mg
vitamin B3 - niacin 16 mg 16 mg 14 mg 14 mg
vitamin B5 - pantothenic acid 5* mg 5* mg 5* mg 5* mg
vitamin B6 - pyridoxine 1.3 mg 1.7 mg 1.3 mg 1.5 mg
vitamin B12 2.4 µg 2.4 µg 2.4 µg 2.4 µg
biotin 30* µg 30* µg 30* µg 30* µg
choline 550* mg 550* mg 425* mg 425* mg
folate - folic acid 400 µg 400 µg 400 µg 400 µg
Recommended Daily Allowances for Minerals
calcium 1000* mg 1200* mg 1000* mg 1200* mg
chromium 35* µg 30* µg 25* µg 20* µg
copper

900 µg

900 µg

900 µg

900 µg
fluoride 4* mg 4* mg 3* mg 3* mg
iodine 150 µg 150 µg 150 µg 150 µg
iron 8 mg 8 mg 18 mg 8 mg
magnesium 400/420 mg 420 mg 310/320 mg 320 mg
manganese 2.3* mg 2.3* mg 1.8* mg 1.8* mg
molybdenum 45 µg 45 µg 45 µg 45 µg
phosphorus 700 mg 700 mg 700 mg 700 mg
selenium 55 µg 55 µg 55 µg 55 µg
zinc 11 mg 11 mg 8 mg 8 mg
potassium 4.7* g 4.7* g 4.7* g 4.7* g
sodium 1.5* g 1.3* g 1.5* g 1.3* g
chloride 2.3* g 2.0* g 2.3* g 2.0* g


NUTRIENT Pregnancy
14-18 Yrs		 Pregnancy
19-50 Yrs		 Lactation
14-18 Yrs		 Lactation
19-50 Yrs
Recommended Daily Allowances for Vitamins
vitamin A - retinol 750 µg 770 µg 1200 µg 1300 µg
vitamin C - ascorbic acid 80 mg 85 mg 115 mg 120 mg
vitamin D 5* µg 5* µg 5* µg 5* µg
vitamin E 15 mg 15 mg 19 mg 19 mg
vitamin K 75* µg 90* µg 75* µg 90* µg
vitamin B1 - thiamin 1.4 mg 1.4 mg 1.4 mg 1.4 mg
vitamin B2 - riboflavin 1.4 mg 1.4 mg 1.6 mg 1.6 mg
vitamin B3 - niacin 18 mg 18 mg 17 mg 17 mg
vitamin B5 - pantothenic acid 6* mg 6* mg 7* mg 7* mg
vitamin B6 - pyridoxine 1.9 mg 1.9 mg 2.0 mg 2.0 mg
vitamin B12 2.6 µg 2.6 µg 2.8 µg 2.8 µg
biotin 30* µg 30* µg 35* µg 35* µg
choline 450* mg 450* mg 550* mg 550* mg
folate - folic acid 600 µg 600 µg 500 µg 500 µg
Recommended Daily Allowances for Minerals
calcium 1300* mg 1000* mg 1300* mg 1000* mg
chromium 29* µg 30* µg 44* µg 45* µg
copper

1000 µg

1000 µg

1300 µg

1300 µg
fluoride 3* mg 3* mg 3* mg 3* mg
iodine 220 µg 220 µg 290 µg 290 µg
iron 27 mg 27 mg 10 mg 9 mg
magnesium   400 mg 350/360 mg 360 mg 310/320 mg
manganese 2.0* mg 2.0* mg 2.6* mg 2.6* mg
molybdenum 50 µg 50 µg 50 µg 50 µg
phosphorus 1250 mg 700 mg 1250 mg 700 mg
selenium 60 µg 60 µg 70 µg 70 µg
zinc 12 mg 11 mg 13 mg 12 mg
potassium 4.7* g 4.7* g 5.1* g 5.1* g
sodium 1.5* g 1.5* g 1.5* g 1.5* g
chloride 2.3* g 2.3* g 2.3* g 2.3* g