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Nutrition Basics Index
The Food Guide Pyramid
The Food Guide Pyramid
The Food Groups
Putting It Together
What is a Serving?
Closer Look at Fats & Sugar
Rate Your Diet
Dietary Guidelines for Americans
Recommended Dietary Allowances
All about Vitamins
All about Minerals
Recommended Dietary Allowances
  Vitamins Minerals
  Vit
A
Vit
D
Vit
E
Vit
C
Thia-
min
Ribo-
flavin
Niacin Folate Ca Phosp-
horus
Magn-
esium
Iron Sele-
nium
Zinc
Age (years)
or Condition
mcg mcg mg mg mg mg mg mcg mg mg mg mg mcg mg
Infants
0.0-0.5 400 5 4 40 0.2 0.3 2 65 210 100 30 0.27 15 2
0.6-1.0 500 5 5 50 0.3 0.4 4 80 270 275 75 11 20 3
Children
1-3 300 5 6 15 0.5 0.5 6 150 500 460 80 7 20 3
4-8 400 5 7 25 0.6 0.6 8 200 800 500 130 10 30 5
Males
9-13 600 5 11 45 0.9 0.9 12 300 1300 1250 240 8 40 8
14-18 900 5 15 75 1.2 1.3 16 400 1300 1250 410 11 55 11
19-30 900 5 15 90 1.2 1.3 16 400 1000 700 400 8 55 11
31-50 900 5 15 90 1.2 1.3 16 400 1000 700 400 8 55 11
51-70 900 10 15 90 1.2 1.3 16 400 1200 700 420 8 55 11
>70 900 15 15 90 1.2 1.3 16 400 1200 700 420 8 55 11
Females
9-13 600 5 11 45 0.9 0.9 12 300 1300 1250 240 8 40 8
14-18 700 5 15 65 1.0 1.0 14 400 1300 1250 360 15 55 9
19-30 700 5 15 75 1.1 1.1 14 400 1000 700 310 18 55 8
31-50 700 5 15 75 1.1 1.1 14 400 1000 700 320 18 55 8
51-70 700 10 15 75 1.1 1.1 14 400 1200 700 320 8 55 8
>70 700 15 15 75 1.1 1.1 14 400 1200 700 320 8 55 8
Pregnant
< 19 750 5 15 80 1.4 1.4 18 600 1300 1250 400 27 60 12
19-30 770 5 15 85 1.4 1.4 18 600 1000 700 350 27 60 11
31-50 770 5 15 85 1.4 1.4 18 600 1000 700 360 27 60 11
Lactating
< 19 1200 5 19 75 1.4 1.6 17 500 1300 1250 360 10 70 13
19-30 1300 5 19 90 1.4 1.6 17 500 1000 700 310 9 70 12
31-50 1300 5 19 90 1.4 1.6 17 500 1000 700 320 9 70 12

Note: The Recommended Dietary Allowances (RDAs) are expressed in bold type. RDAs are set to meet the needs of almost all (97 to 98 percent) healthy individuals in the group. Adequate Intake (AI) is expressed in ordinary type. AI is believed to cover the needs of all individuals in the group, but lack of data prevent from being able to specify with confidence the percentage of individuals covered by this intake. Both RDAs and AI may be used as goals for individual intake.

Source: Adapted from Summary Table, Dietary Reference Intakes: Recommended Intakes for Individuals, Vitamins and Summary Table, Dietary Reference Intakes: Recommended Intakes for Individuals, Elements. Food and Nutrition Board (FNB), Institute of Medicine (IOM) - National Academy of Sciences (2002).


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