Table 1: Recommended Dietary Allowances (RDA) and Adequate Intakes (AIs) for Water Soluble Vitamins

Age (yr) Thiamin (mg)

RDA

 Riboflavin (mg) RDA Niacin (mg) RDA Pantothenic acid (mg) AI Vitamin B6 (mg) RDA Biotin (mcg) Folate (mcg) RDA Vitamin B12 (mcg) RDA Vitamin C (mg) RDA
Infants
0-0.5 0.2 0.3 2 1.7 0.1 5 65 0.4 40
0.5-1 0.3 0.4 4 1.8 0.3 6 80 0.5 50
Children
1-3 0.5 0.5 6 2 0.5 8 150 0.9 15
4-8 0.6 0.6 8 3 0.6 12 200 1.2 25
9-13 0.9 0.9 12 4 1.0 20 300 1.8 45
Males
14-18 1.2 1.3 16 5 1.3 25 400 2.4 75
19-30 1.2 1.3 16 5 1.3 30 400 2.4 90
31-50 1.2 1.3 16 5 1.3 30 400 2.4 90
51-70 1.2 1.3 16 5 1.7 30 400 2.4 90
> 70 1.2 1.3 16 5 1.7 30 400 2.4 90
Females
14-18 1.0 1.0 14 5 1.2 25 400 2.4 65
19-30 1.1 1.1 14 5 1.3 30 400 2.4 75
31-50 1.1 1.1 14 5 1.3 30 400 2.4 75
51-70 1.1 1.1 14 5 1.5 30 400 2.4 75
> 70 1.1 1.1 14 5 1.5 30 400 2.4 75
Pregnancy
≤ 18 1.4 1.4 18 6 1.9 30 600 2.6 80
19-30 1.4 1.4 18 6 1.9 30 600 2.6 85
31-50 1.4 1.4 18 6 1.9 30 600 2.6 85
Lactation
≤ 18 1.4 1.6 17 7 1.9 35 500 2.8 115
19-30 1.4 1.6 17 7 1.9 35 500 2.8 120
31-50 1.4 1.6 17 7 1.9 35 500 2.8 120

 

Table 2: Recommended Dietary Allowances (RDA) and Adequate Intakes (AIs) for Fat Soluble Vitamins and Choline

Age (yr) Vitamin A (mg) RDA Vitamin D (mcg) RDA Vitamin E (mg) RDA Vitamin K (mcg) AI Choline (mg) AI
Infants
0-0.5 400 10 4 2 125
0.5-1 500 10 5 2.5 150
Children
1-3 300 15 6 30 200
4-8 400 15 7 55 250
9-13 600 15 11 60 375
Males
14-18 900 15 15 75 550
19-30 900 15 15 120 550
31-50 900 15 15 120 550
51-70 900 15 15 120 550
> 70 900 20 15 120 550
Females
14-18 700 15 15 75 400
19-30 700 15 15 90 425
31-50 700 15 15 90 425
51-70 700 15 15 90 425
> 70 700 20 15 790 425
Pregnancy
≤ 18 750 15 15 75 450
19-30 770 15 15 90 450
31-50 770 15 15 90 450
Lactation
≤ 18 1,200 15 19 75 550
19-30 1,300 15 19 90 550
31-50 1,300 15 19 90 550

 

Table 3: Tolerable Upper Limits (UL) for Vitamins

Age (yr) Niacin (mg) Vitamin B6 (mg) Folate (mcg) Vitamin C (mg) Vitamin A (mg) Vitamin D (mcg) Vitamin E (mg) Choline (mg)
Infants
0-0.5 ― ― ― ― 600 25 ― ―
0.5-1 ― ― ― ― 600 38 ― ―
Children
1-3 10 30 300 400 600 63 200 1,000
4-8 15 40 400 650 900 75 300 1,000
Adolescents
9-13 20 60 600 1,200 1,700 100 600 2,000
14-18 30 80 800 1,800 2,800 100 800 3,000
Adults
19-70 35 100 1,000 2,000 3,000 100 1,000 3,500
> 70 35 100 1,000 2,000 3,000 100 1,000 3,500
Pregnancy
≤ 18 35 80 800 1,800 2,800 100 800 3,000
19-50 35 100 1,000 2,000 3,000 100 1,000 3,500
Lactation
≤ 18 30 80 800 1,800 2,800 100 800 3,000
19-50 35 100 1,000 2,000 3,000 100 1,000 3,500

Table 4: Recommended Dietary Allowances (RDA) and Adequate Intakes (AIs) for Major Minerals

Age (yr) Sodium (mg) AI Chloride (mg) AI Potassium (mg) AI Calcium (mg) RDA Phosphorus (mg) RDA Magnesium (mg) RDA
Infants
0-0.5 120 180 400 200 100 30
0.5-1 370 570 700 260 275 75
Children
1-3 1,000 1,500 3,000 700 460 80
4-8 1,200 1,900 3,800 1,000 500 130
Males
9-13 1,500 2,300 4,500 1,300 1,250 240
14-18 1,500 2,300 4,700 1,300 1,250 410
19-30 1,500 2,300 4,700 1,000 700 400
31-50 1,500 2,300 4,700 1,000 700 420
51-70 1,300 2,000 4,700 1,000 700 420
> 70 1,200 1,800 4700 1,200 700 420
Females
9-13 1,500 2,300 4,500 1,300 1,250 240
14-18 1,500 2,300 4,700 1,300 1,250 360
19-30 1,500 2,300 4,700 1,000 700 310
31-50 1,500 2,300 4,700 1,000 700 320
51-70 1,300 2,000 4,700 1,200 700 320
> 70 1,200 1,800 4,700 1,200 700 320
Pregnancy
≤ 18 1,500 2,300 4,700 1,300 1,250 400
19-30 1,500 2,300 4,700 1,000 700 350
31-50 1,500 2,300 4,700 1,000 700 360
Lactation
≤ 18 1,500 2,300 5,100 1,300 1,250 360
19-30 1,500 2,300 5,100 1,000 700 310
31-50 1,500 2,300 5,100 1,000 700 320

Table 5: Tolerable Upper Limits (UL) for Major Minerals

Age (yr) Sodium (mg) Chloride (mg) Calcium (mg) Phosphorus (mg) Magnesium (mg)
Infants
0-0.5 ― ― 1,000 ― ―
0.5-1 ― ― 1,500 ― ―
Children
1-3 1,500 2,300 2,500 3,000 65
4-8 1,900 2,900 2,500 3,000 110
Adolescents
9-13 2,200 3,400 3,000 4,000 350
14-18 2,300 3,600 3,000 4,000 350
Adults
19-70 2,300 3,600 2,000-2,500 4,000 350
> 70 2,300 3,600 2,000 3,000 350
Pregnancy
≤ 18 2,300 3,600 3,000 3,500 350
19-50 2,300 3,600 2,500 3,500 350
Lactation
≤ 18 2,300 3,600 3,000 4,000 350
19-50 2,300 3,600 2,500 4,000 350

Table 6: Recommended Dietary Allowances (RDA) and Adequate Intakes (AIs) for Trace Minerals

Age (yr) Iron (mg) RDA Zinc (mg) RDA Iodine (mcg) RDA Copper (mg) RDA Selenium (mcg) RDA Chromium (mcg) AI Manganese (mg) AI Molybdenum (mcg) RDA Fluoride (mg) AI
Infants
0-0.5 0.27 2 110 200 15 0.2 0.003 2 0.01
0.5-1 11 3 130 220 20 5.5 0.6 3 0.5
Children
1-3 7 3 90 340 20 11 1.2 17 0.7
4-8 10 5 90 440 30 15 1.5 22 1
Males
9-13 8 8 120 700 40 25 1.9 34 2
14-18 11 11 150 890 55 35 2.2 43 3
19-30 8 11 150 900 55 35 2.3 45 4
31-50 8 11 150 900 55 35 2.3 45 4
51-70 8 11 150 900 55 30 2.3 45 4
> 70 8 11 150 900 55 30 2.3 45 4
Females
9-13 8 8 120 700 50 21 1.6 34 2
14-18 15 9 150 890 55 24 1.6 43 3
19-30 18 8 150 900 55 25 1.8 45 3
31-50 18 8 150 900 55 25 1.8 45 3
51-70 8 8 150 900 55 20 1.8 45 3
> 70 8 8 150 900 55 20 1.8 45 3
Pregnancy
≤ 18 27 12 220 1,000 60 29 2.0 50 3
19-30 27 11 220 1,000 60 30 2.0 50 3
31-50 27 11 220 1,000 60 30 2.0 50 3
Lactation
≤ 18 10 13 290 1,300 70 44 2.6 50 3
19-30 9 12 290 1,300 70 45 2.6 50 3
31-50 9 12 290 1,300 70 45 2.6 50 3

Table 7: Tolerable Upper Limits (UL) for Trace Minerals

Age (yr) Iron (mg) Zinc (mg) Iodine (mcg) Copper (mg) Selenium (mcg) Manganese (mg) Molybdenum (mcg) Fluoride (mg)
Infants
0-0.5 40 4 ― ― 45 ― ― 0.7
0.5-1 40 5 ― ― 60 ― ― 0.9
Children
1-3 40 7 200 1,000 90 2 300 1.3
4-8 40 12 300 3,000 150 3 600 2.2
Adolescents
9-13 40 23 600 5,00 280 6 1,100 10
14-18 45 24 900 8,00 400 9 1,700 10
Adults
19-70 45 40 1,100 10,000 400 11 2,000 10
> 70 45 40 1,100 10,000 400 11 2,000 10
Pregnancy
≤ 18 45 34 900 8,000 400 9 1,700 10
19-50 45 40 1,100 10,000 400 11 2,000 10
Lactation
≤ 18 45 34 900 8,000 400 9 1,700 10
19-50 45 40 1,100 10,000 400 11 2,000 10

Table 8: Acceptable Macronutrient Distribution Ranges (AMDR)

Macronutrient Children, 1-3 years Children, 4-18 years Adults, 19+ years
Carbohydrate 45-65% 45-65% 45-65%
Fiber 19 g/d 25-38 g/d 25-38 g/d
Added Sugar ≤ ≤ ≤ 25%
Protein 5-20% 10-30% 10-35%
Fat 30-40% 25-35% 20-35%
Saturated Fat <10% <10% <10%
Omega-6 5-10% 5-10% 5-10%
Omega 3 0.6-12% 0.6-12% 0.6-12%

 

Source: Adapted from the Dietary Reference Intakes series, National Academies Press. Copyright 1997, 1998, 2000, 2001, 2002, 2004, 2005, 2011, and 2013 by the National Academy of Sciences.

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Nutrition Essentials Copyright © by Susan Kazen MS, MPH, RD and Megan Grimsley PhD, RD, LD is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License, except where otherwise noted.

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