The Complete Guide to Recommended Daily Intakes, Daily Values, and Nutrient Targets

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The Complete Guide to Recommended Daily Intakes, Daily Values, and Nutrient Targets

When trying to consume a healthy diet, it helps to have an understanding of how much of each nutrient you should aim to consume. Several targets have been created so that you eat the right amount of each nutrient.

The most popular and common of these in the U.S. is the Daily Value or (%DV). This is the percentage that you see on all nutrition facts labels. In addition to this, there is the Reference Dietary Intake (RDI), and Tolerable Upper Limit (UL) that any person should consume.

What is the difference between the RDI and DV?

The reference dietary intake (RDI) gives numbers based on age and gender. The Daily Value (DV) builds on the RDI, but creates a number meant for everyone that can be put on the labels of food products.

In short, the RDI is more specific and the DV is more general.

If you are confused, don't worry, this article will clarify it for you, and give you a table with all the numbers.

Table of Recommended Daily Intakes for Each Nutrient

Table of RDI, DV, and UL for Each Nutrient

This table is for an adult male, average weight of 154lbs (70kg) and height of 70inches (177cm).

Macronutrients
NutrientRDIDVUL
Calories20002000N/A
FatN/A78gN/A
Saturated FatN/A20gN/A
CholesterolN/A300mgN/A
Carbs130g275gN/A
Fiber38g28gN/A
SugarN/A50gN/A
Protein56g50gN/A
Vitamins
NutrientRDIDVUL
Vitamin A900mcg (RAE)3000IU3000mcg (RAE)
Vitamin B11.2mg1.2mgN/A
Vitamin B21.3mg1.3mgN/A
Vitamin B316mg16mg35mg
Vitamin B5N/A5mgN/A
Vitamin B61.3mg1.7mg100mg
Vitamin B9400mcg400mcg1000mcg
Vitamin B122.4mcg2.4mcgN/A
Vitamin C90mg90mg2000mg
Vitamin DN/A20mcgN/A
Vitamin E15mg15mg1000mg
Vitamin KN/A120mcgN/A
CholineN/A550mg3500mg
LycopeneN/AN/AN/A
Lutein+zeazanthinN/AN/AN/A
Minerals
NutrientRDIDVUL
CalciumN/A1300mg2500mg
Copper0.9mg0.9mg10mg
Iodine150mcgN/A1100mcg
Iron8mg18mg45mg
Magnesium400mg420mgN/A
ManganeseN/A2.3mg11mg
Phosphorus700mg1250mg4000mg
Potassium4700mg4700mgN/A
Selenium55mcg55mcg400mcg
Sodium1500mg2300mgN/A
Zinc11mg11mg40mg
AshN/AN/AN/A
WaterN/AN/AN/A
Carbs and Sugars
NutrientRDIDVUL
StarchN/AN/AN/A
SucroseN/AN/AN/A
GlucoseN/AN/AN/A
FructoseN/AN/AN/A
LactoseN/AN/AN/A
MaltoseN/AN/AN/A
GalactoseN/AN/AN/A
Fatty Acids
NutrientRDIDVUL
Omega 3s1600mgN/AN/A
Omega 6s17000mgN/AN/A
Amino Acids
NutrientRDIDVUL
Tryptophan280mgN/AN/A
Histidine700mgN/AN/A
Threonine1050mgN/AN/A
Isoleucine1400mgN/AN/A
Lysine2100mgN/AN/A
Leucine2730mgN/AN/A
Methionine728mgN/AN/A
Cystine287mgN/AN/A
Phenylalanine875mgN/AN/A
Tyrosine875mgN/AN/A
Valine1820mgN/AN/A
ArginineN/AN/AN/A
AlanineN/AN/AN/A
Aspartic AcidN/AN/AN/A
Glutamic AcidN/AN/AN/A
GlycineN/AN/AN/A
ProlineN/AN/AN/A
SerineN/AN/AN/A
HydroxyprolineN/AN/AN/A
*1.6g is the Adequate Intake (AI) for Omega 3s. Adequate Intake is assumed to ensure nutritional adequacy and is established when evidence is insufficient to develop an RDI. (Source)

How wide is the range between too much (toxicity) or too little (deficiency) for any nutrient?

In the "Bathtub" curve graph below, we see that the RDI is set to cover 98% of all people, and is considerably higher than the "average amount" most people need. After that, there is generally a wide gap where you can consume more of a nutrient, before hitting the Upper Limit where problems from toxicity may occur. Bathtub Curve for How the RDI and UL is set

What does the average person look like?

Determining a Dietary Reference Intake depends on a variety of factors and varies from person to person. Age, gender, height, and weight, are 4 of the main factors used. Here are the characteristics for males and females used in determining the RDIs:
For Males aged 19 to 30
BMI - 22.5
Height 177cm (70 inches)
Weight 70kg (154lbs)

For Females 19-30
Average BMI - 22.5
Height 177cm (70 inches)
Weight 70kg (154lbs)

What factors require you to adjust the RDI?

Here is a list of groups that need to consume more than the RDI suggestions:
  • Being Taller than Average
  • Being Heavier than Average (Muscle or Fat)
  • Older people
  • Pregnant and Lactating Women need more of certain nutrients

Groups with a higher risk of deficiencies that should consume more
  • Smokers
  • Vegetarians and Vegans
  • Menstruating Women (For Iron)
  • Alcoholics

What is the difference between the Daily Value (DV), Dietary Reference Intake (RDI), and Upper Limit (UL)?

In short, the Dietary Reference Intake (RDI) tries to define how much of a nutrient each person should have based on their age and gender. The Daily Value (DV) builds on the RDI but is an overall figure that should work for everyone, regardless of age, gender, etc. Therefore, the DV tends to be higher than the RDI. The Upper Limit (UL) is simply the highest amount of any nutrient you should consume. So while the RDI sets the target, the UL sets the limit.

Data Sources and References

  1. Institute of Medicine Dietary Reference Intakes
  2. FDA List of Daily Values
  3. World Health Organization Protein and Amino Acid Intake Recommendations
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