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What is Recommended Dietary Allowances (RDA)? Print E-mail
Written by Phillip LaVeque   
Wednesday, 11 November 2009
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.

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.
 

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