Recommended Daily Allowances for people

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  #1 #5	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	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  #3	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  #4	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  #5	1.5* g	1.3* g	1.5* g	1.3* g
chloride  #5	2.3* g	2.0* g	2.3* g	2.0* g

Recommended Daily Allowances for Older Children (9 to 18 Years)

NUTRIENT	Male 9-13 Yrs	Male 14-18 Yrs	Female 9-13 Yrs	Female 14-18 Yrs
RDA Vitamins (Per Day)
vitamin A - retinol	600 µg	900 µg	600 µg	700 µg
vitamin C - ascorbic acid	45 mg	75 mg	45 mg	65 mg
vitamin D  #1	5* µg	5* µg	5* µg	5* µg
vitamin E	11 mg	15 mg	11 mg	15 mg
vitamin K	60* µg	75* µg	60* µg	75* µg
vitamin B1 - thiamin	0.9 mg	1.2 mg	0.9 mg	1.0 mg
vitamin B2 - riboflavin	0.9 mg	1.3 mg	0.9 mg	1.0 mg
vitamin B3 - niacin	12 mg	16 mg	12 mg	14 mg
vitamin B5 - pantothenic acid	4* mg	5* mg	4* mg	5* mg
vitamin B6 - pyridoxine	1.0 mg	1.3 mg	1.0 mg	1.2 mg
vitamin B12 - cyanocobalamin	1.8 µg	2.4 µg	1.8 µg	2.4 µg
biotin	20* µg	25* µg	20* µg	25* µg
choline	375* mg	550* mg	375* mg	400* mg
folate - folic acid  #3	300 µg	400 µg	300 µg	400 µg
Recommended Daily Allowances for Minerals
calcium	1300* mg	1300* mg	1300* mg	1300* mg
chromium	25* µg	35* µg	21* µg	24* µg
copper	700 µg	890 µg	700 µg	890 µg
fluoride	2* mg	3* mg	2* mg	3* mg
iodine	120 µg	150 µg	120 µg	150 µg
iron	8 mg	11 mg	8 mg	15 mg
magnesium	240 mg	410 mg	240 mg	360 mg
manganese	1.9* mg	2.2* mg	1.6* mg	1.6* mg
molybdenum	34 µg	43 µg	34 µg	43 µg
phosphorus	1250 mg	1250 mg	1250 mg	1250 mg
selenium	40 µg	55 µg	40 µg	55 µg
zinc	8 mg	11 mg	8 mg	9 mg
potassium	4.5* g	4.7* g	4.5* g	4.7* 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

Recommended Daily Allowances (RDA) Chart for Infants & Children

NUTRIENT	0-6 mths	7-12mths	1-3 yrs	4-8 yrs
RDA Vitamins (Per Day)
vitamin A - retinol	400* µg	500* µg	300 µg	400 µg
vitamin C - ascorbic acid	40* mg	50* mg	15 mg	25 mg
vitamin D  #1	5* µg	5* µg	5* µg	5* µg
vitamin E	4* mg	5* mg	6 mg	7 mg
vitamin K	2.0* µg	2.5* µg	30* µg	55* µg
vitamin B1 - thiamin	0.2* mg	0.3* mg	0.5 mg	0.6 mg
vitamin B2 - riboflavin	0.3* mg	0.4* mg	0.5 mg	0.6 mg
vitamin B3 - niacin	2* mg	4* mg	6 mg	8 mg
vitamin B5 - pantothenic acid	1.7* mg	1.8* mg	2* mg	3* mg
vitamin B6 - pyridoxine	0.1* mg	0.3* mg	0.5 mg	0.6 mg
vitamin B12 - cyanocobalamin	0.4* µg	0.5* µg	0.9 µg	1.2 µg
biotin	5* µg	6* µg	8* µg	12* µg
choline	125* mg	150* mg	200* mg	250* mg
folate - folic acid	65* µg	80* µg	150 µg	200 µg
Recommended Daily Allowances for Minerals
calcium	210* mg	270* mg	500* mg	800* mg
chromium	0.2* µg	5.5* µg	11* µg	15* µg
copper	200* µg	220* µg	340 µg	440 µg
fluoride	0.01* mg	0.5* mg	0.7* mg	1* mg
iodine	110* µg	130* µg	90 µg	90 µg
iron	0.27* mg	11 mg	7 mg	10 mg
magnesium	30* mg	75* mg	80 mg	130 mg
manganese	0.003* mg	0.6* mg	1.2* mg	1.5* mg
molybdenum	2* µg	3* µg	17 µg	22 µg
phosphorus	100* mg	275* mg	460 mg	500 mg
selenium	15* µg	20* µg	20 µg	30 µg
zinc	2* mg	3 mg	3 mg	5 mg
potassium	0.4* g	0.7* g	3.0* g	3.8* g
sodium	0.12* g	0.37* g	1.0* g	1.2* g
chloride	0.18* g	0.57* g	1.5* g	1.9* g

About RDA
RDA stands for Recommended Dietary Allowance, also commonly known as Recommended Daily Allowances.  It is the recommended daily vitamins and mineral intake considered adequate for healthy people.

The RDA was last revised in 1989, and is rather outdated.  Parts of it are replaced by the Dietary Reference Intakes (DRI), the most recent dietary guidelines by the Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences, 1997-2001, in a collaboration between the US and Canada.

The Recommended Daily Allowances below incorporate the DRI figures.


Recommended Daily Allowances / Dietary Reference Intake
In the Recommended Dietary Allowance charts below, amounts marked with a * indicate AI (Adequate Intake) figures taken from the Dietary Reference Intakes (DRI).

Legend
1 µg = 1 mcg = 1 microgram = 1/1,000,000 of a gram
1 mg = 1 milligram = 1/1,000 of a gram
1 g = 1 gram

#1 As cholecalciferol. 1 µg cholecalciferol = 40 IU vitamin D.

References

1.	Institute of Medicine. (1997). Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. Washington DC: National Academy Press.
2.	Institute of Medicine. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press.
3.	Institute of Medicine. (2000). Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press.
4.	Institute of Medicine. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press.
5.	Institute of Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: National Academy Press. Source from : HealthSupplementsNutritionalGuide.com