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 Recommended Daily Intakes for Each Nutrient By Age and Gender
Calories
The Estimated Energy Requirement (EER) for Calories ranges from 520 calories to 3152 calories per day.
An Upper Limit for Calories has not been established.
The Daily Value (%DV) for Calories is 2000 calories per day.
| Life Stage | EER | UL |
|---|---|---|
| Males | ||
| 0-6 months | 570 calories | - |
| 6-12 months | 743 calories | - |
| 1-3 years | 1046 calories | - |
| 4-8 years | 1742 calories | - |
| 9-13 years | 2279 calories | - |
| 14-18 years | 3152 calories | - |
| 19-30 years | 3067 calories | - |
| 31-50 years | 3067 calories | - |
| 51-70 years | 3067 calories | - |
| 70+ years | 3067 calories | - |
| Females | ||
| 0-6 months | 520 calories | - |
| 6-12 months | 676 calories | - |
| 1-3 years | 992 calories | - |
| 4-8 years | 1642 calories | - |
| 9-13 years | 2071 calories | - |
| 14-18 years | 2368 calories | - |
| 19-30 years | 2403 calories | - |
| 31-50 years | 2403 calories | - |
| 51-70 years | 2403 calories | - |
| 70+ years | 2403 calories | - |
| Pregnancy | ||
| 14-18 years | 2820 calories | - |
| 19-30 years | 2820 calories | - |
| 31-50 years | 2820 calories | - |
| Lactation | ||
| 14-18 years | 2768 calories | - |
| 19-30 years | 2768 calories | - |
| 31-50 years | 2768 calories | - |
Protein
The Recommended Dietary Allowance (RDA) for Protein ranges from 9.1g to 71g per day.
An Upper Limit for Protein has not been established.
The Daily Value (%DV) for Protein is 50g per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 9.1g | - |
| 6-12 months | 11g | - |
| Children | ||
| 1-3 years | 13g | - |
| 4-8 years | 19g | - |
| Males | ||
| 9-13 years | 34g | - |
| 14-18 years | 52g | - |
| 19-30 years | 56g | - |
| 31-50 years | 56g | - |
| 51-70 years | 56g | - |
| 70+ years | 56g | - |
| Females | ||
| 9-13 years | 34g | - |
| 14-18 years | 46g | - |
| 19-30 years | 46g | - |
| 31-50 years | 46g | - |
| 51-70 years | 46g | - |
| 70+ years | 46g | - |
| Pregnancy | ||
| 14-18 years | 71g | - |
| 19-30 years | 71g | - |
| 31-50 years | 71g | - |
| Lactation | ||
| 14-18 years | 71g | - |
| 19-30 years | 71g | - |
| 31-50 years | 71g | - |
Carbohydrate
The Recommended Dietary Allowance (RDA) for Carbohydrate ranges from 60g to 210g per day.
An Upper Limit for Carbohydrate has not been established.
The Daily Value (%DV) for Carbohydrate is 275g per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 60g | - |
| 6-12 months | 95g | - |
| Children | ||
| 1-3 years | 130g | - |
| 4-8 years | 130g | - |
| Males | ||
| 9-13 years | 130g | - |
| 14-18 years | 130g | - |
| 19-30 years | 130g | - |
| 31-50 years | 130g | - |
| 51-70 years | 130g | - |
| 70+ years | 130g | - |
| Females | ||
| 9-13 years | 130g | - |
| 14-18 years | 130g | - |
| 19-30 years | 130g | - |
| 31-50 years | 130g | - |
| 51-70 years | 130g | - |
| 70+ years | 130g | - |
| Pregnancy | ||
| 14-18 years | 175g | - |
| 19-30 years | 175g | - |
| 31-50 years | 175g | - |
| Lactation | ||
| 14-18 years | 210g | - |
| 19-30 years | 210g | - |
| 31-50 years | 210g | - |
Fat
The Recommended Dietary Allowance (RDA) for Fat ranges from 30g to 31g per day.
An Upper Limit for Fat has not been established.
The Daily Value (%DV) for Fat is 78g per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 31g | - |
| 6-12 months | 30g | - |
Fiber
The Adequate Intake (AI) for Fiber ranges from 19g to 38g per day.
An Upper Limit for Fiber has not been established.
The Daily Value (%DV) for Fiber is 28g per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | - | - |
| 6-12 months | - | - |
| Children | ||
| 1-3 years | 19g | - |
| 4-8 years | 25g | - |
| Males | ||
| 9-13 years | 31g | - |
| 14-18 years | 38g | - |
| 19-30 years | 38g | - |
| 31-50 years | 38g | - |
| 51-70 years | 30g | - |
| 70+ years | 30g | - |
| Females | ||
| 9-13 years | 26g | - |
| 14-18 years | 26g | - |
| 19-30 years | 25g | - |
| 31-50 years | 25g | - |
| 51-70 years | 21g | - |
| 70+ years | 21g | - |
| Pregnancy | ||
| 14-18 years | 28g | - |
| 19-30 years | 28g | - |
| 31-50 years | 28g | - |
| Lactation | ||
| 14-18 years | 29g | - |
| 19-30 years | 29g | - |
| 31-50 years | 29g | - |
Omega 3s
The Adequate Intake (AI) for Omega 3s ranges from 0.5g to 1.6g per day.
An Upper Limit for Omega 3s has not been established.
The Daily Value (%DV) for Omega 3s is 1.6g per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 0.5g | - |
| 6-12 months | 0.5g | - |
| Children | ||
| 1-3 years | 0.7g | - |
| 4-8 years | 0.9g | - |
| Males | ||
| 9-13 years | 1.2g | - |
| 14-18 years | 1.6g | - |
| 19-30 years | 1.6g | - |
| 31-50 years | 1.6g | - |
| 51-70 years | 1.6g | - |
| 70+ years | 1.6g | - |
| Females | ||
| 9-13 years | 1g | - |
| 14-18 years | 1.1g | - |
| 19-30 years | 1.1g | - |
| 31-50 years | 1.1g | - |
| 51-70 years | 1.1g | - |
| 70+ years | 1.1g | - |
| Pregnancy | ||
| 14-18 years | 1.4g | - |
| 19-30 years | 1.4g | - |
| 31-50 years | 1.4g | - |
| Lactation | ||
| 14-18 years | 1.3g | - |
| 19-30 years | 1.3g | - |
| 31-50 years | 1.3g | - |
Omega 6s
The Adequate Intake (AI) for Omega 6s ranges from 4.4g to 17g per day.
An Upper Limit for Omega 6s has not been established.
The Daily Value (%DV) for Omega 6s is 17g per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 4.4g | - |
| 6-12 months | 4.6g | - |
| Children | ||
| 1-3 years | 7g | - |
| 4-8 years | 10g | - |
| Males | ||
| 9-13 years | 12g | - |
| 14-18 years | 16g | - |
| 19-30 years | 17g | - |
| 31-50 years | 17g | - |
| 51-70 years | 14g | - |
| 70+ years | 14g | - |
| Females | ||
| 9-13 years | 10g | - |
| 14-18 years | 11g | - |
| 19-30 years | 12g | - |
| 31-50 years | 12g | - |
| 51-70 years | 11g | - |
| 70+ years | 11g | - |
| Pregnancy | ||
| 14-18 years | 13g | - |
| 19-30 years | 13g | - |
| 31-50 years | 13g | - |
| Lactation | ||
| 14-18 years | 13g | - |
| 19-30 years | 13g | - |
| 31-50 years | 13g | - |
Water
The Adequate Intake (AI) for Water ranges from 700mL to 3800mL per day.
An Upper Limit for Water has not been established.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 700mL | - |
| 6-12 months | 800mL | - |
| Children | ||
| 1-3 years | 1300mL | - |
| 4-8 years | 1700mL | - |
| Males | ||
| 9-13 years | 2400mL | - |
| 14-18 years | 3300mL | - |
| 19-30 years | 3700mL | - |
| 31-50 years | 3700mL | - |
| 51-70 years | 3700mL | - |
| 70+ years | 3700mL | - |
| Females | ||
| 9-13 years | 2100mL | - |
| 14-18 years | 2300mL | - |
| 19-30 years | 2700mL | - |
| 31-50 years | 2700mL | - |
| 51-70 years | 2700mL | - |
| 70+ years | 2700mL | - |
| Pregnancy | ||
| 14-18 years | 3000mL | - |
| 19-30 years | 3000mL | - |
| 31-50 years | 3000mL | - |
| Lactation | ||
| 14-18 years | 3800mL | - |
| 19-30 years | 3800mL | - |
| 31-50 years | 3800mL | - |
Vitamin A (RAE)
The Recommended Dietary Allowance (RDA) for Vitamin A (RAE) ranges from 300mcg to 1300mcg per day.
The Upper Limit (UL) ranges from 600mcg to 3000mcg per day.
The Daily Value (%DV) for Vitamin A (RAE) is 900mcg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 400mcg | 600mcg |
| 6-12 months | 500mcg | 600mcg |
| Children | ||
| 1-3 years | 300mcg | 600mcg |
| 4-8 years | 400mcg | 900mcg |
| Males | ||
| 9-13 years | 600mcg | 1700mcg |
| 14-18 years | 900mcg | 2800mcg |
| 19-30 years | 900mcg | 3000mcg |
| 31-50 years | 900mcg | 3000mcg |
| 51-70 years | 900mcg | 3000mcg |
| 70+ years | 900mcg | 3000mcg |
| Females | ||
| 9-13 years | 600mcg | 1700mcg |
| 14-18 years | 700mcg | 2800mcg |
| 19-30 years | 700mcg | 3000mcg |
| 31-50 years | 700mcg | 3000mcg |
| 51-70 years | 700mcg | 3000mcg |
| 70+ years | 700mcg | 3000mcg |
| Pregnancy | ||
| 14-18 years | 750mcg | 2800mcg |
| 19-30 years | 770mcg | 3000mcg |
| 31-50 years | 770mcg | 3000mcg |
| Lactation | ||
| 14-18 years | 1200mcg | 2800mcg |
| 19-30 years | 1300mcg | 3000mcg |
| 31-50 years | 1300mcg | 3000mcg |
* Data for infants refers to the Adequate Intake (AI) | ||
Thiamin (B1)
The Recommended Dietary Allowance (RDA) for Thiamin (B1) ranges from 0.2mg to 1.4mg per day.
An Upper Limit for Thiamin (B1) has not been established.
The Daily Value (%DV) for Thiamin (B1) is 1.2mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 0.2mg | - |
| 6-12 months | 0.3mg | - |
| Children | ||
| 1-3 years | 0.5mg | - |
| 4-8 years | 0.6mg | - |
| Males | ||
| 9-13 years | 0.9mg | - |
| 14-18 years | 1.2mg | - |
| 19-30 years | 1.2mg | - |
| 31-50 years | 1.2mg | - |
| 51-70 years | 1.2mg | - |
| 70+ years | 1.2mg | - |
| Females | ||
| 9-13 years | 0.9mg | - |
| 14-18 years | 1mg | - |
| 19-30 years | 1.1mg | - |
| 31-50 years | 1.1mg | - |
| 51-70 years | 1.1mg | - |
| 70+ years | 1.1mg | - |
| Pregnancy | ||
| 14-18 years | 1.4mg | - |
| 19-30 years | 1.4mg | - |
| 31-50 years | 1.4mg | - |
| Lactation | ||
| 14-18 years | 1.4mg | - |
| 19-30 years | 1.4mg | - |
| 31-50 years | 1.4mg | - |
* Data for infants refers to the Adequate Intake (AI) | ||
Riboflavin (B2)
The Recommended Dietary Allowance (RDA) for Riboflavin (B2) ranges from 0.3mg to 1.6mg per day.
An Upper Limit for Riboflavin (B2) has not been established.
The Daily Value (%DV) for Riboflavin (B2) is 1.3mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 0.3mg | - |
| 6-12 months | 0.4mg | - |
| Children | ||
| 1-3 years | 0.5mg | - |
| 4-8 years | 0.6mg | - |
| Males | ||
| 9-13 years | 0.9mg | - |
| 14-18 years | 1.3mg | - |
| 19-30 years | 1.3mg | - |
| 31-50 years | 1.3mg | - |
| 51-70 years | 1.3mg | - |
| 70+ years | 1.3mg | - |
| Females | ||
| 9-13 years | 0.9mg | - |
| 14-18 years | 1mg | - |
| 19-30 years | 1.1mg | - |
| 31-50 years | 1.1mg | - |
| 51-70 years | 1.1mg | - |
| 70+ years | 1.1mg | - |
| Pregnancy | ||
| 14-18 years | 1.4mg | - |
| 19-30 years | 1.4mg | - |
| 31-50 years | 1.4mg | - |
| Lactation | ||
| 14-18 years | 1.6mg | - |
| 19-30 years | 1.6mg | - |
| 31-50 years | 1.6mg | - |
* Data for infants refers to the Adequate Intake (AI) | ||
Niacin (B3)
The Recommended Dietary Allowance (RDA) for Niacin (B3) ranges from 2mg to 18mg per day.
The Upper Limit (UL) is only for people consuming niacin from non-food sources like supplements and ranges from 10mg to 35mg per day.
The Daily Value (%DV) for Niacin (B3) is 16mg per day.
| Life Stage | RDA | UL (Supplements) |
|---|---|---|
| Infants* | ||
| 0-6 months | 2mg | - |
| 6-12 months | 4mg | - |
| Children | ||
| 1-3 years | 6mg | 10mg |
| 4-8 years | 8mg | 15mg |
| Males | ||
| 9-13 years | 12mg | 20mg |
| 14-18 years | 16mg | 30mg |
| 19-30 years | 16mg | 35mg |
| 31-50 years | 16mg | 35mg |
| 51-70 years | 16mg | 35mg |
| 70+ years | 16mg | 35mg |
| Females | ||
| 9-13 years | 12mg | 20mg |
| 14-18 years | 14mg | 30mg |
| 19-30 years | 14mg | 35mg |
| 31-50 years | 14mg | 35mg |
| 51-70 years | 14mg | 35mg |
| 70+ years | 14mg | 35mg |
| Pregnancy | ||
| 14-18 years | 18mg | 30mg |
| 19-30 years | 18mg | 35mg |
| 31-50 years | 18mg | 35mg |
| Lactation | ||
| 14-18 years | 17mg | 30mg |
| 19-30 years | 17mg | 35mg |
| 31-50 years | 17mg | 35mg |
* Data for infants refers to the Adequate Intake (AI) The Upper Limit (UL) is only for people consuming niacin from non-food sources like supplements and ranges from 10mg to 35mg per day. | ||
Biotin (B7)
The Adequate Intake (AI) for Biotin (B7) ranges from 5mcg to 35mcg per day.
An Upper Limit for Biotin (B7) has not been established.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 5mcg | - |
| 6-12 months | 6mcg | - |
| Children | ||
| 1-3 years | 8mcg | - |
| 4-8 years | 12mcg | - |
| Males | ||
| 9-13 years | 20mcg | - |
| 14-18 years | 25mcg | - |
| 19-30 years | 30mcg | - |
| 31-50 years | 30mcg | - |
| 51-70 years | 30mcg | - |
| 70+ years | 30mcg | - |
| Females | ||
| 9-13 years | 20mcg | - |
| 14-18 years | 25mcg | - |
| 19-30 years | 30mcg | - |
| 31-50 years | 30mcg | - |
| 51-70 years | 30mcg | - |
| 70+ years | 30mcg | - |
| Pregnancy | ||
| 14-18 years | 30mcg | - |
| 19-30 years | 30mcg | - |
| 31-50 years | 30mcg | - |
| Lactation | ||
| 14-18 years | 35mcg | - |
| 19-30 years | 35mcg | - |
| 31-50 years | 35mcg | - |
Pantothenic acid (B5)
The Adequate Intake (AI) for Pantothenic acid (B5) ranges from 1.7mg to 7mg per day.
An Upper Limit for Pantothenic acid (B5) has not been established.
The Daily Value (%DV) for Pantothenic acid (B5) is 5mg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 1.7mg | - |
| 6-12 months | 1.8mg | - |
| Children | ||
| 1-3 years | 2mg | - |
| 4-8 years | 3mg | - |
| Males | ||
| 9-13 years | 4mg | - |
| 14-18 years | 5mg | - |
| 19-30 years | 5mg | - |
| 31-50 years | 5mg | - |
| 51-70 years | 5mg | - |
| 70+ years | 5mg | - |
| Females | ||
| 9-13 years | 4mg | - |
| 14-18 years | 5mg | - |
| 19-30 years | 5mg | - |
| 31-50 years | 5mg | - |
| 51-70 years | 5mg | - |
| 70+ years | 5mg | - |
| Pregnancy | ||
| 14-18 years | 6mg | - |
| 19-30 years | 6mg | - |
| 31-50 years | 6mg | - |
| Lactation | ||
| 14-18 years | 7mg | - |
| 19-30 years | 7mg | - |
| 31-50 years | 7mg | - |
Vitamin B6
The Recommended Dietary Allowance (RDA) for Vitamin B6 ranges from 0.1mg to 2mg per day.
The Upper Limit (UL) ranges from 30mg to 100mg per day.
The Daily Value (%DV) for Vitamin B6 is 1.7mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 0.1mg | - |
| 6-12 months | 0.3mg | - |
| Children | ||
| 1-3 years | 0.5mg | 30mg |
| 4-8 years | 0.6mg | 40mg |
| Males | ||
| 9-13 years | 1mg | 60mg |
| 14-18 years | 1.3mg | 80mg |
| 19-30 years | 1.3mg | 100mg |
| 31-50 years | 1.3mg | 100mg |
| 51-70 years | 1.7mg | 100mg |
| 70+ years | 1.7mg | 100mg |
| Females | ||
| 9-13 years | 1mg | 60mg |
| 14-18 years | 1.2mg | 80mg |
| 19-30 years | 1.3mg | 100mg |
| 31-50 years | 1.3mg | 100mg |
| 51-70 years | 1.5mg | 100mg |
| 70+ years | 1.5mg | 100mg |
| Pregnancy | ||
| 14-18 years | 1.9mg | 80mg |
| 19-30 years | 1.9mg | 100mg |
| 31-50 years | 1.9mg | 100mg |
| Lactation | ||
| 14-18 years | 2mg | 80mg |
| 19-30 years | 2mg | 100mg |
| 31-50 years | 2mg | 100mg |
* Data for infants refers to the Adequate Intake (AI) | ||
Folate (B9)
The Recommended Dietary Allowance (RDA) for Folate (B9) ranges from 65mcg to 600mcg per day.
The Upper Limit (UL) ranges from 300mcg to 1000mcg per day.
The Daily Value (%DV) for Folate (B9) is 400mcg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 65mcg | - |
| 6-12 months | 80mcg | - |
| Children | ||
| 1-3 years | 150mcg | 300mcg |
| 4-8 years | 200mcg | 400mcg |
| Males | ||
| 9-13 years | 300mcg | 600mcg |
| 14-18 years | 400mcg | 800mcg |
| 19-30 years | 400mcg | 1000mcg |
| 31-50 years | 400mcg | 1000mcg |
| 51-70 years | 400mcg | 1000mcg |
| 70+ years | 400mcg | 1000mcg |
| Females | ||
| 9-13 years | 300mcg | 600mcg |
| 14-18 years | 400mcg | 800mcg |
| 19-30 years | 400mcg | 1000mcg |
| 31-50 years | 400mcg | 1000mcg |
| 51-70 years | 400mcg | 1000mcg |
| 70+ years | 400mcg | 1000mcg |
| Pregnancy | ||
| 14-18 years | 600mcg | 800mcg |
| 19-30 years | 600mcg | 1000mcg |
| 31-50 years | 600mcg | 1000mcg |
| Lactation | ||
| 14-18 years | 500mcg | 800mcg |
| 19-30 years | 500mcg | 1000mcg |
| 31-50 years | 500mcg | 1000mcg |
* Data for infants refers to the Adequate Intake (AI) | ||
Vitamin B12
The Recommended Dietary Allowance (RDA) for Vitamin B12 ranges from 0.4mcg to 2.8mcg per day.
An Upper Limit for Vitamin B12 has not been established.
The Daily Value (%DV) for Vitamin B12 is 2.4mcg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 0.4mcg | - |
| 6-12 months | 0.5mcg | - |
| Children | ||
| 1-3 years | 0.9mcg | - |
| 4-8 years | 1.2mcg | - |
| Males | ||
| 9-13 years | 1.8mcg | - |
| 14-18 years | 2.4mcg | - |
| 19-30 years | 2.4mcg | - |
| 31-50 years | 2.4mcg | - |
| 51-70 years | 2.4mcg | - |
| 70+ years | 2.4mcg | - |
| Females | ||
| 9-13 years | 1.8mcg | - |
| 14-18 years | 2.4mcg | - |
| 19-30 years | 2.4mcg | - |
| 31-50 years | 2.4mcg | - |
| 51-70 years | 2.4mcg | - |
| 70+ years | 2.4mcg | - |
| Pregnancy | ||
| 14-18 years | 2.6mcg | - |
| 19-30 years | 2.6mcg | - |
| 31-50 years | 2.6mcg | - |
| Lactation | ||
| 14-18 years | 2.8mcg | - |
| 19-30 years | 2.8mcg | - |
| 31-50 years | 2.8mcg | - |
* Data for infants refers to the Adequate Intake (AI) | ||
Choline
The Adequate Intake (AI) for Choline ranges from 125mg to 550mg per day.
An Upper Limit for Choline has not been established.
The Daily Value (%DV) for Choline is 550mg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 125mg | - |
| 6-12 months | 150mg | - |
| Children | ||
| 1-3 years | 200mg | - |
| 4-8 years | 250mg | - |
| Males | ||
| 9-13 years | 375mg | - |
| 14-18 years | 550mg | - |
| 19-30 years | 550mg | - |
| 31-50 years | 550mg | - |
| 51-70 years | 550mg | - |
| 70+ years | 550mg | - |
| Females | ||
| 9-13 years | 375mg | - |
| 14-18 years | 400mg | - |
| 19-30 years | 425mg | - |
| 31-50 years | 425mg | - |
| 51-70 years | 425mg | - |
| 70+ years | 425mg | - |
| Pregnancy | ||
| 14-18 years | 450mg | - |
| 19-30 years | 450mg | - |
| 31-50 years | 450mg | - |
| Lactation | ||
| 14-18 years | 550mg | - |
| 19-30 years | 550mg | - |
| 31-50 years | 550mg | - |
Vitamin C
The Recommended Dietary Allowance (RDA) for Vitamin C ranges from 15mg to 120mg per day.
The Upper Limit (UL) ranges from 400mg to 2000mg per day.
The Daily Value (%DV) for Vitamin C is 90mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 40mg | - |
| 6-12 months | 50mg | - |
| Children | ||
| 1-3 years | 15mg | 400mg |
| 4-8 years | 25mg | 650mg |
| Males | ||
| 9-13 years | 45mg | 1200mg |
| 14-18 years | 75mg | 1800mg |
| 19-30 years | 90mg | 2000mg |
| 31-50 years | 90mg | 2000mg |
| 51-70 years | 90mg | 2000mg |
| 70+ years | 90mg | 2000mg |
| Females | ||
| 9-13 years | 45mg | 1200mg |
| 14-18 years | 65mg | 1800mg |
| 19-30 years | 75mg | 2000mg |
| 31-50 years | 75mg | 2000mg |
| 51-70 years | 75mg | 2000mg |
| 70+ years | 75mg | 2000mg |
| Pregnancy | ||
| 14-18 years | 80mg | 1800mg |
| 19-30 years | 85mg | 2000mg |
| 31-50 years | 85mg | 2000mg |
| Lactation | ||
| 14-18 years | 115mg | 1800mg |
| 19-30 years | 120mg | 2000mg |
| 31-50 years | 120mg | 2000mg |
* Data for infants refers to the Adequate Intake (AI) | ||
Vitamin D
The Recommended Dietary Allowance (RDA) for Vitamin D ranges from 10mcg to 20mcg per day.
The Upper Limit (UL) ranges from 25mcg to 100mcg per day.
The Daily Value (%DV) for Vitamin D is 20mcg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 10mcg | 25mcg |
| 6-12 months | 10mcg | 38mcg |
| Children | ||
| 1-3 years | 15mcg | 63mcg |
| 4-8 years | 15mcg | 75mcg |
| Males | ||
| 9-13 years | 15mcg | 100mcg |
| 14-18 years | 15mcg | 100mcg |
| 19-30 years | 15mcg | 100mcg |
| 31-50 years | 15mcg | 100mcg |
| 51-70 years | 15mcg | 100mcg |
| 70+ years | 20mcg | 100mcg |
| Females | ||
| 9-13 years | 15mcg | 100mcg |
| 14-18 years | 15mcg | 100mcg |
| 19-30 years | 15mcg | 100mcg |
| 31-50 years | 15mcg | 100mcg |
| 51-70 years | 15mcg | 100mcg |
| 70+ years | 20mcg | 100mcg |
| Pregnancy | ||
| 14-18 years | 15mcg | 100mcg |
| 19-30 years | 15mcg | 100mcg |
| 31-50 years | 15mcg | 100mcg |
| Lactation | ||
| 14-18 years | 15mcg | 100mcg |
| 19-30 years | 15mcg | 100mcg |
| 31-50 years | 15mcg | 100mcg |
Reference: National Library of Medicine Dietary Reference Intakes for Adequacy: Calcium and Vitamin D * Data for infants refers to the Adequate Intake (AI) | ||
Vitamin E (Alpha-Tocopherol)
The Recommended Dietary Allowance (RDA) for Vitamin E (Alpha-Tocopherol) ranges from 4mg to 19mg per day.
The Upper Limit (UL) ranges from 200mg to 1000mg per day.
The Daily Value (%DV) for Vitamin E (Alpha-Tocopherol) is 15mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants* | ||
| 0-6 months | 4mg | - |
| 6-12 months | 5mg | - |
| Children | ||
| 1-3 years | 6mg | 200mg |
| 4-8 years | 7mg | 300mg |
| Males | ||
| 9-13 years | 11mg | 600mg |
| 14-18 years | 15mg | 800mg |
| 19-30 years | 15mg | 1000mg |
| 31-50 years | 15mg | 1000mg |
| 51-70 years | 15mg | 1000mg |
| 70+ years | 15mg | 1000mg |
| Females | ||
| 9-13 years | 11mg | 600mg |
| 14-18 years | 15mg | 800mg |
| 19-30 years | 15mg | 1000mg |
| 31-50 years | 15mg | 1000mg |
| 51-70 years | 15mg | 1000mg |
| 70+ years | 15mg | 1000mg |
| Pregnancy | ||
| 14-18 years | 15mg | 800mg |
| 19-30 years | 15mg | 1000mg |
| 31-50 years | 15mg | 1000mg |
| Lactation | ||
| 14-18 years | 19mg | 800mg |
| 19-30 years | 19mg | 1000mg |
| 31-50 years | 19mg | 1000mg |
* Data for infants refers to the Adequate Intake (AI) | ||
Vitamin K
The Adequate Intake (AI) for Vitamin K ranges from 2mcg to 120mcg per day.
An Upper Limit for Vitamin K has not been established.
The Daily Value (%DV) for Vitamin K is 120mcg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 2mcg | - |
| 6-12 months | 2.5mcg | - |
| Children | ||
| 1-3 years | 30mcg | - |
| 4-8 years | 55mcg | - |
| Males | ||
| 9-13 years | 60mcg | - |
| 14-18 years | 75mcg | - |
| 19-30 years | 120mcg | - |
| 31-50 years | 120mcg | - |
| 51-70 years | 120mcg | - |
| 70+ years | 120mcg | - |
| Females | ||
| 9-13 years | 60mcg | - |
| 14-18 years | 75mcg | - |
| 19-30 years | 90mcg | - |
| 31-50 years | 90mcg | - |
| 51-70 years | 90mcg | - |
| 70+ years | 90mcg | - |
| Pregnancy | ||
| 14-18 years | 75mcg | - |
| 19-30 years | 90mcg | - |
| 31-50 years | 90mcg | - |
| Lactation | ||
| 14-18 years | 75mcg | - |
| 19-30 years | 90mcg | - |
| 31-50 years | 90mcg | - |
Calcium
The Recommended Dietary Allowance (RDA) for Calcium ranges from 200mg to 1300mg per day.
The Upper Limit (UL) ranges from 1000mg to 3000mg per day.
The Daily Value (%DV) for Calcium is 1300mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 200mg | 1000mg |
| 6-12 months | 260mg | 1500mg |
| Children | ||
| 1-3 years | 700mg | 2500mg |
| 4-8 years | 1000mg | 2500mg |
| Males | ||
| 9-13 years | 1300mg | 3000mg |
| 14-18 years | 1300mg | 3000mg |
| 19-30 years | 1000mg | 2500mg |
| 31-50 years | 1000mg | 2500mg |
| 51-70 years | 1000mg | 2500mg |
| 70+ years | 1200mg | 2500mg |
| Females | ||
| 9-13 years | 1300mg | 3000mg |
| 14-18 years | 1300mg | 3000mg |
| 19-30 years | 1000mg | 2500mg |
| 31-50 years | 1000mg | 2500mg |
| 51-70 years | 1200mg | 2500mg |
| 70+ years | 1200mg | 2500mg |
| Pregnancy | ||
| 14-18 years | 1300mg | 3000mg |
| 19-30 years | 1000mg | 2500mg |
| 31-50 years | 1000mg | 2500mg |
| Lactation | ||
| 14-18 years | 1300mg | 3000mg |
| 19-30 years | 1000mg | 2500mg |
| 31-50 years | 1000mg | 2500mg |
Chlorine
The Adequate Intake (AI) for Chlorine ranges from 180mg to 2300mg per day.
The Upper Limit (UL) ranges from 2300mg to 3600mg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 180mg | - |
| 6-12 months | 570mg | - |
| Children | ||
| 1-3 years | 1500mg | 2300mg |
| 4-8 years | 1900mg | 2900mg |
| Males | ||
| 9-13 years | 2300mg | 3400mg |
| 14-18 years | 2300mg | 3600mg |
| 19-30 years | 2300mg | 3600mg |
| 31-50 years | 2300mg | 3600mg |
| 51-70 years | 2000mg | 3600mg |
| 70+ years | 1800mg | 3600mg |
| Females | ||
| 9-13 years | 2300mg | 3400mg |
| 14-18 years | 2300mg | 3600mg |
| 19-30 years | 2300mg | 3600mg |
| 31-50 years | 2300mg | 3600mg |
| 51-70 years | 2000mg | 3600mg |
| 70+ years | 1800mg | 3600mg |
| Pregnancy | ||
| 14-18 years | 2300mg | 3600mg |
| 19-30 years | 2300mg | 3600mg |
| 31-50 years | 2300mg | 3600mg |
| Lactation | ||
| 14-18 years | 2300mg | 3600mg |
| 19-30 years | 2300mg | 3600mg |
| 31-50 years | 2300mg | 3600mg |
Chromium
The Adequate Intake (AI) for Chromium ranges from 0.2mcg to 45mcg per day.
An Upper Limit for Chromium has not been established.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 0.2mcg | - |
| 6-12 months | 5.5mcg | - |
| Children | ||
| 1-3 years | 11mcg | - |
| 4-8 years | 15mcg | - |
| Males | ||
| 9-13 years | 25mcg | - |
| 14-18 years | 35mcg | - |
| 19-30 years | 35mcg | - |
| 31-50 years | 35mcg | - |
| 51-70 years | 30mcg | - |
| 70+ years | 30mcg | - |
| Females | ||
| 9-13 years | 21mcg | - |
| 14-18 years | 24mcg | - |
| 19-30 years | 25mcg | - |
| 31-50 years | 25mcg | - |
| 51-70 years | 20mcg | - |
| 70+ years | 20mcg | - |
| Pregnancy | ||
| 14-18 years | 29mcg | - |
| 19-30 years | 30mcg | - |
| 31-50 years | 30mcg | - |
| Lactation | ||
| 14-18 years | 44mcg | - |
| 19-30 years | 45mcg | - |
| 31-50 years | 45mcg | - |
Copper
The Recommended Dietary Allowance (RDA) for Copper ranges from 0.2mg to 1.3mg per day.
The Upper Limit (UL) ranges from 1mg to 10mg per day.
The Daily Value (%DV) for Copper is 0.9mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 0.2mg | - |
| 6-12 months | 0.22mg | - |
| Children | ||
| 1-3 years | 0.34mg | 1mg |
| 4-8 years | 0.44mg | 3mg |
| Males | ||
| 9-13 years | 0.7mg | 5mg |
| 14-18 years | 0.89mg | 8mg |
| 19-30 years | 0.9mg | 10mg |
| 31-50 years | 0.9mg | 10mg |
| 51-70 years | 0.9mg | 10mg |
| 70+ years | 0.9mg | 10mg |
| Females | ||
| 9-13 years | 0.7mg | 5mg |
| 14-18 years | 0.89mg | 8mg |
| 19-30 years | 0.9mg | 10mg |
| 31-50 years | 0.9mg | 10mg |
| 51-70 years | 0.9mg | 10mg |
| 70+ years | 0.9mg | 10mg |
| Pregnancy | ||
| 14-18 years | 1mg | 8mg |
| 19-30 years | 1mg | 10mg |
| 31-50 years | 1mg | 10mg |
| Lactation | ||
| 14-18 years | 1.3mg | 8mg |
| 19-30 years | 1.3mg | 10mg |
| 31-50 years | 1.3mg | 10mg |
Iron
The Recommended Dietary Allowance (RDA) for Iron ranges from 0.27mg to 27mg per day.
The Upper Limit (UL) ranges from 40mg to 45mg per day.
The Daily Value (%DV) for Iron is 18mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 0.27mg | 40mg |
| 6-12 months | 11mg | 40mg |
| Children | ||
| 1-3 years | 7mg | 40mg |
| 4-8 years | 10mg | 40mg |
| Males | ||
| 9-13 years | 8mg | 40mg |
| 14-18 years | 11mg | 45mg |
| 19-30 years | 8mg | 45mg |
| 31-50 years | 8mg | 45mg |
| 51-70 years | 8mg | 45mg |
| 70+ years | 8mg | 45mg |
| Females | ||
| 9-13 years | 8mg | 40mg |
| 14-18 years | 15mg | 45mg |
| 19-30 years | 18mg | 45mg |
| 31-50 years | 18mg | 45mg |
| 51-70 years | 8mg | 45mg |
| 70+ years | 8mg | 45mg |
| Pregnancy | ||
| 14-18 years | 27mg | 45mg |
| 19-30 years | 27mg | 45mg |
| 31-50 years | 27mg | 45mg |
| Lactation | ||
| 14-18 years | 10mg | 45mg |
| 19-30 years | 9mg | 45mg |
| 31-50 years | 9mg | 45mg |
Fluoride
The Adequate Intake (AI) for Fluoride ranges from 10mcg to 4000mcg per day.
The Upper Limit (UL) ranges from 700mcg to 10000mcg per day.
The Daily Value (%DV) for Fluoride is 4000mcg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 10mcg | 700mcg |
| 6-12 months | 500mcg | 900mcg |
| Children | ||
| 1-3 years | 700mcg | 1300mcg |
| 4-8 years | 1000mcg | 2200mcg |
| Males | ||
| 9-13 years | 2000mcg | 10000mcg |
| 14-18 years | 3000mcg | 10000mcg |
| 19-30 years | 4000mcg | 10000mcg |
| 31-50 years | 4000mcg | 10000mcg |
| 51-70 years | 4000mcg | 10000mcg |
| 70+ years | 4000mcg | 10000mcg |
| Females | ||
| 9-13 years | 2000mcg | 10000mcg |
| 14-18 years | 3000mcg | 10000mcg |
| 19-30 years | 3000mcg | 10000mcg |
| 31-50 years | 3000mcg | 10000mcg |
| 51-70 years | 3000mcg | 10000mcg |
| 70+ years | 3000mcg | 10000mcg |
| Pregnancy | ||
| 14-18 years | 3000mcg | 10000mcg |
| 19-30 years | 3000mcg | 10000mcg |
| 31-50 years | 3000mcg | 10000mcg |
| Lactation | ||
| 14-18 years | 3000mcg | 10000mcg |
| 19-30 years | 3000mcg | 10000mcg |
| 31-50 years | 3000mcg | 10000mcg |
Potassium
The Adequate Intake (AI) for Potassium ranges from 400mg to 3400mg per day.
An Upper Limit for Potassium has not been established.
The Daily Value (%DV) for Potassium is 4700mg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 400mg | - |
| 6-12 months | 860mg | - |
| Children | ||
| 1-3 years | 2000mg | - |
| 4-8 years | 2300mg | - |
| Males | ||
| 9-13 years | 2500mg | - |
| 14-18 years | 3000mg | - |
| 19-30 years | 3400mg | - |
| 31-50 years | 3400mg | - |
| 51-70 years | 3400mg | - |
| 70+ years | 3400mg | - |
| Females | ||
| 9-13 years | 2300mg | - |
| 14-18 years | 2300mg | - |
| 19-30 years | 2600mg | - |
| 31-50 years | 2600mg | - |
| 51-70 years | 2600mg | - |
| 70+ years | 2600mg | - |
| Pregnancy | ||
| 14-18 years | 2600mg | - |
| 19-30 years | 2900mg | - |
| 31-50 years | 2900mg | - |
| Lactation | ||
| 14-18 years | 2500mg | - |
| 19-30 years | 2800mg | - |
| 31-50 years | 2800mg | - |
Magnesium
The Recommended Dietary Allowance (RDA) for Magnesium ranges from 30mg to 420mg per day.
The Upper Limit (UL) is only for people consuming magnesium from non-food sources like supplements and ranges from 65mg to 350mg per day.
The Daily Value (%DV) for Magnesium is 420mg per day.
| Life Stage | RDA | UL (Supplements) |
|---|---|---|
| Infants | ||
| 0-6 months | 30mg | - |
| 6-12 months | 75mg | - |
| Children | ||
| 1-3 years | 80mg | 65mg |
| 4-8 years | 130mg | 110mg |
| Males | ||
| 9-13 years | 240mg | 350mg |
| 14-18 years | 410mg | 350mg |
| 19-30 years | 400mg | 350mg |
| 31-50 years | 420mg | 350mg |
| 51-70 years | 420mg | 350mg |
| 70+ years | 420mg | 350mg |
| Females | ||
| 9-13 years | 240mg | 350mg |
| 14-18 years | 360mg | 350mg |
| 19-30 years | 310mg | 350mg |
| 31-50 years | 320mg | 350mg |
| 51-70 years | 320mg | 350mg |
| 70+ years | 320mg | 350mg |
| Pregnancy | ||
| 14-18 years | 400mg | 350mg |
| 19-30 years | 350mg | 350mg |
| 31-50 years | 360mg | 350mg |
| Lactation | ||
| 14-18 years | 360mg | 350mg |
| 19-30 years | 310mg | 350mg |
| 31-50 years | 320mg | 350mg |
* The UL for magnesium only refers to magnesium from non-food sources like supplements. | ||
Manganese
The Adequate Intake (AI) for Manganese ranges from 0.003mg to 2.6mg per day.
An Upper Limit for Manganese has not been established.
The Daily Value (%DV) for Manganese is 2.3mg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 0.003mg | - |
| 6-12 months | 0.6mg | - |
| Children | ||
| 1-3 years | 1.2mg | - |
| 4-8 years | 1.5mg | - |
| Males | ||
| 9-13 years | 1.9mg | - |
| 14-18 years | 2.2mg | - |
| 19-30 years | 2.3mg | - |
| 31-50 years | 2.3mg | - |
| 51-70 years | 2.3mg | - |
| 70+ years | 2.3mg | - |
| Females | ||
| 9-13 years | 1.6mg | - |
| 14-18 years | 1.6mg | - |
| 19-30 years | 1.8mg | - |
| 31-50 years | 1.8mg | - |
| 51-70 years | 1.8mg | - |
| 70+ years | 1.8mg | - |
| Pregnancy | ||
| 14-18 years | 2mg | - |
| 19-30 years | 2mg | - |
| 31-50 years | 2mg | - |
| Lactation | ||
| 14-18 years | 2.6mg | - |
| 19-30 years | 2.6mg | - |
| 31-50 years | 2.6mg | - |
Molybdenum
The Recommended Dietary Allowance (RDA) for Molybdenum ranges from 2mcg to 50mcg per day.
The Upper Limit (UL) ranges from 300mcg to 2000mcg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 2mcg | - |
| 6-12 months | 3mcg | - |
| Children | ||
| 1-3 years | 17mcg | 300mcg |
| 4-8 years | 22mcg | 600mcg |
| Males | ||
| 9-13 years | 34mcg | 1100mcg |
| 14-18 years | 43mcg | 1700mcg |
| 19-30 years | 45mcg | 2000mcg |
| 31-50 years | 45mcg | 2000mcg |
| 51-70 years | 45mcg | 2000mcg |
| 70+ years | 45mcg | 2000mcg |
| Females | ||
| 9-13 years | 34mcg | 1100mcg |
| 14-18 years | 43mcg | 1700mcg |
| 19-30 years | 45mcg | 2000mcg |
| 31-50 years | 45mcg | 2000mcg |
| 51-70 years | 45mcg | 2000mcg |
| 70+ years | 45mcg | 2000mcg |
| Pregnancy | ||
| 14-18 years | 50mcg | 1700mcg |
| 19-30 years | 50mcg | 2000mcg |
| 31-50 years | 50mcg | 2000mcg |
| Lactation | ||
| 14-18 years | 50mcg | 1700mcg |
| 19-30 years | 50mcg | 2000mcg |
| 31-50 years | 50mcg | 2000mcg |
Sodium
The Adequate Intake (AI) for Sodium ranges from 120mg to 1500mg per day.
The Upper Limit (UL) ranges from 1500mg to 2300mg per day.
The Daily Value (%DV) for Sodium is 2400mg per day.
| Life Stage | AI | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 120mg | - |
| 6-12 months | 370mg | - |
| Children | ||
| 1-3 years | 1000mg | 1500mg |
| 4-8 years | 1200mg | 1900mg |
| Males | ||
| 9-13 years | 1500mg | 2200mg |
| 14-18 years | 1500mg | 2300mg |
| 19-30 years | 1500mg | 2300mg |
| 31-50 years | 1500mg | 2300mg |
| 51-70 years | 1300mg | 2300mg |
| 70+ years | 1200mg | 2300mg |
| Females | ||
| 9-13 years | 1500mg | 2200mg |
| 14-18 years | 1500mg | 2300mg |
| 19-30 years | 1500mg | 2300mg |
| 31-50 years | 1500mg | 2300mg |
| 51-70 years | 1300mg | 2300mg |
| 70+ years | 1200mg | 2300mg |
| Pregnancy | ||
| 14-18 years | 1500mg | 2300mg |
| 19-30 years | 1500mg | 2300mg |
| 31-50 years | 1500mg | 2300mg |
| Lactation | ||
| 14-18 years | 1500mg | 2300mg |
| 19-30 years | 1500mg | 2300mg |
| 31-50 years | 1500mg | 2300mg |
Phosphorus
The Recommended Dietary Allowance (RDA) for Phosphorus ranges from 100mg to 1250mg per day.
The Upper Limit (UL) ranges from 3000mg to 4000mg per day.
The Daily Value (%DV) for Phosphorus is 1250mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 100mg | - |
| 6-12 months | 275mg | - |
| Children | ||
| 1-3 years | 460mg | 3000mg |
| 4-8 years | 500mg | 3000mg |
| Males | ||
| 9-13 years | 1250mg | 4000mg |
| 14-18 years | 1250mg | 4000mg |
| 19-30 years | 700mg | 4000mg |
| 31-50 years | 700mg | 4000mg |
| 51-70 years | 700mg | 4000mg |
| 70+ years | 700mg | 4000mg |
| Females | ||
| 9-13 years | 1250mg | 4000mg |
| 14-18 years | 1250mg | 4000mg |
| 19-30 years | 700mg | 4000mg |
| 31-50 years | 700mg | 4000mg |
| 51-70 years | 700mg | 4000mg |
| 70+ years | 700mg | 4000mg |
| Pregnancy | ||
| 14-18 years | 1250mg | 3500mg |
| 19-30 years | 700mg | 3500mg |
| 31-50 years | 700mg | 3500mg |
| Lactation | ||
| 14-18 years | 1250mg | 4000mg |
| 19-30 years | 700mg | 4000mg |
| 31-50 years | 700mg | 4000mg |
Selenium
The Recommended Dietary Allowance (RDA) for Selenium ranges from 15mcg to 70mcg per day.
The Upper Limit (UL) ranges from 45mcg to 400mcg per day.
The Daily Value (%DV) for Selenium is 55mcg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 15mcg | 45mcg |
| 6-12 months | 20mcg | 60mcg |
| Children | ||
| 1-3 years | 20mcg | 90mcg |
| 4-8 years | 30mcg | 150mcg |
| Males | ||
| 9-13 years | 40mcg | 280mcg |
| 14-18 years | 55mcg | 400mcg |
| 19-30 years | 55mcg | 400mcg |
| 31-50 years | 55mcg | 400mcg |
| 51-70 years | 55mcg | 400mcg |
| 70+ years | 55mcg | 400mcg |
| Females | ||
| 9-13 years | 40mcg | 280mcg |
| 14-18 years | 55mcg | 400mcg |
| 19-30 years | 55mcg | 400mcg |
| 31-50 years | 55mcg | 400mcg |
| 51-70 years | 55mcg | 400mcg |
| 70+ years | 55mcg | 400mcg |
| Pregnancy | ||
| 14-18 years | 60mcg | 400mcg |
| 19-30 years | 60mcg | 400mcg |
| 31-50 years | 60mcg | 400mcg |
| Lactation | ||
| 14-18 years | 70mcg | 400mcg |
| 19-30 years | 70mcg | 400mcg |
| 31-50 years | 70mcg | 400mcg |
Zinc
The Recommended Dietary Allowance (RDA) for Zinc ranges from 2mg to 13mg per day.
The Upper Limit (UL) ranges from 4mg to 40mg per day.
The Daily Value (%DV) for Zinc is 11mg per day.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 0-6 months | 2mg | 4mg |
| 6-12 months | 3mg | 5mg |
| Children | ||
| 1-3 years | 3mg | 7mg |
| 4-8 years | 5mg | 12mg |
| Males | ||
| 9-13 years | 8mg | 23mg |
| 14-18 years | 11mg | 34mg |
| 19-30 years | 11mg | 40mg |
| 31-50 years | 11mg | 40mg |
| 51-70 years | 11mg | 40mg |
| 70+ years | 11mg | 40mg |
| Females | ||
| 9-13 years | 8mg | 23mg |
| 14-18 years | 9mg | 34mg |
| 19-30 years | 8mg | 40mg |
| 31-50 years | 8mg | 40mg |
| 51-70 years | 8mg | 40mg |
| 70+ years | 8mg | 40mg |
| Pregnancy | ||
| 14-18 years | 12mg | 34mg |
| 19-30 years | 11mg | 40mg |
| 31-50 years | 11mg | 40mg |
| Lactation | ||
| 14-18 years | 13mg | 34mg |
| 19-30 years | 12mg | 40mg |
| 31-50 years | 12mg | 40mg |
Cystine
The Recommended Dietary Allowance (RDA) for Cystine ranges from 19mg/kg to 43mg/kg per day.
An Upper Limit for Cystine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 43mg/kg | - |
| Children | ||
| 1-3 years | 28mg/kg | - |
| 4-8 years | 22mg/kg | - |
| Males | ||
| 9-13 years | 22mg/kg | - |
| 14-18 years | 21mg/kg | - |
| 19+ years | 19mg/kg | - |
| Females | ||
| 9-13 years | 21mg/kg | - |
| 19+ years | 19mg/kg | - |
| Pregnancy | ||
| 14+ years | 25mg/kg | - |
| Lactation | ||
| 14+ years | 26mg/kg | - |
Histidine
The Recommended Dietary Allowance (RDA) for Histidine ranges from 14mg/kg to 32mg/kg per day.
An Upper Limit for Histidine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 32mg/kg | - |
| Children | ||
| 1-3 years | 21mg/kg | - |
| 4-8 years | 16mg/kg | - |
| Males | ||
| 9-13 years | 17mg/kg | - |
| 14-18 years | 15mg/kg | - |
| 19+ years | 14mg/kg | - |
| Females | ||
| 9-13 years | 15mg/kg | - |
| 19+ years | 14mg/kg | - |
| Pregnancy | ||
| 14+ years | 18mg/kg | - |
| Lactation | ||
| 14+ years | 19mg/kg | - |
Isoleucine
The Recommended Dietary Allowance (RDA) for Isoleucine ranges from 19mg/kg to 43mg/kg per day.
An Upper Limit for Isoleucine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 43mg/kg | - |
| Children | ||
| 1-3 years | 28mg/kg | - |
| 4-8 years | 22mg/kg | - |
| Males | ||
| 9-13 years | 22mg/kg | - |
| 14-18 years | 21mg/kg | - |
| 19+ years | 19mg/kg | - |
| Females | ||
| 9-13 years | 21mg/kg | - |
| 19+ years | 19mg/kg | - |
| Pregnancy | ||
| 14+ years | 25mg/kg | - |
| Lactation | ||
| 14+ years | 30mg/kg | - |
Leucine
The Recommended Dietary Allowance (RDA) for Leucine ranges from 42mg/kg to 93mg/kg per day.
An Upper Limit for Leucine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 93mg/kg | - |
| Children | ||
| 1-3 years | 63mg/kg | - |
| 4-8 years | 49mg/kg | - |
| Males | ||
| 9-13 years | 49mg/kg | - |
| 14-18 years | 47mg/kg | - |
| 19+ years | 42mg/kg | - |
| Females | ||
| 9-13 years | 47mg/kg | - |
| 19+ years | 42mg/kg | - |
| Pregnancy | ||
| 14+ years | 56mg/kg | - |
| Lactation | ||
| 14+ years | 62mg/kg | - |
Lysine
The Recommended Dietary Allowance (RDA) for Lysine ranges from 38mg/kg to 89mg/kg per day.
An Upper Limit for Lysine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 89mg/kg | - |
| Children | ||
| 1-3 years | 58mg/kg | - |
| 4-8 years | 46mg/kg | - |
| Males | ||
| 9-13 years | 46mg/kg | - |
| 14-18 years | 43mg/kg | - |
| 19+ years | 38mg/kg | - |
| Females | ||
| 9-13 years | 43mg/kg | - |
| 19+ years | 38mg/kg | - |
| Pregnancy | ||
| 14+ years | 51mg/kg | - |
| Lactation | ||
| 14+ years | 52mg/kg | - |
Methionine
The Recommended Dietary Allowance (RDA) for Methionine ranges from 19mg/kg to 43mg/kg per day.
An Upper Limit for Methionine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 43mg/kg | - |
| Children | ||
| 1-3 years | 28mg/kg | - |
| 4-8 years | 22mg/kg | - |
| Males | ||
| 9-13 years | 22mg/kg | - |
| 14-18 years | 21mg/kg | - |
| 19+ years | 19mg/kg | - |
| Females | ||
| 9-13 years | 21mg/kg | - |
| 19+ years | 19mg/kg | - |
| Pregnancy | ||
| 14+ years | 25mg/kg | - |
| Lactation | ||
| 14+ years | 26mg/kg | - |
Phenylalanine
The Recommended Dietary Allowance (RDA) for Phenylalanine ranges from 33mg/kg to 84mg/kg per day.
An Upper Limit for Phenylalanine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 84mg/kg | - |
| Children | ||
| 1-3 years | 54mg/kg | - |
| 4-8 years | 41mg/kg | - |
| Males | ||
| 9-13 years | 41mg/kg | - |
| 14-18 years | 38mg/kg | - |
| 19+ years | 33mg/kg | - |
| Females | ||
| 9-13 years | 38mg/kg | - |
| 19+ years | 33mg/kg | - |
| Pregnancy | ||
| 14+ years | 44mg/kg | - |
| Lactation | ||
| 14+ years | 51mg/kg | - |
Threonine
The Recommended Dietary Allowance (RDA) for Threonine ranges from 20mg/kg to 49mg/kg per day.
An Upper Limit for Threonine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 49mg/kg | - |
| Children | ||
| 1-3 years | 32mg/kg | - |
| 4-8 years | 24mg/kg | - |
| Males | ||
| 9-13 years | 24mg/kg | - |
| 14-18 years | 22mg/kg | - |
| 19+ years | 20mg/kg | - |
| Females | ||
| 9-13 years | 22mg/kg | - |
| 19+ years | 20mg/kg | - |
| Pregnancy | ||
| 14+ years | 26mg/kg | - |
| Lactation | ||
| 14+ years | 30mg/kg | - |
Tryptophan
The Recommended Dietary Allowance (RDA) for Tryptophan ranges from 5mg/kg to 13mg/kg per day.
An Upper Limit for Tryptophan has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 13mg/kg | - |
| Children | ||
| 1-3 years | 8mg/kg | - |
| 4-8 years | 6mg/kg | - |
| Males | ||
| 9-13 years | 6mg/kg | - |
| 14-18 years | 6mg/kg | - |
| 19+ years | 5mg/kg | - |
| Females | ||
| 9-13 years | 6mg/kg | - |
| 19+ years | 5mg/kg | - |
| Pregnancy | ||
| 14+ years | 7mg/kg | - |
| Lactation | ||
| 14+ years | 9mg/kg | - |
Tyrosine
The Recommended Dietary Allowance (RDA) for Tyrosine ranges from 33mg/kg to 84mg/kg per day.
An Upper Limit for Tyrosine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 84mg/kg | - |
| Children | ||
| 1-3 years | 54mg/kg | - |
| 4-8 years | 41mg/kg | - |
| Males | ||
| 9-13 years | 41mg/kg | - |
| 14-18 years | 38mg/kg | - |
| 19+ years | 33mg/kg | - |
| Females | ||
| 9-13 years | 38mg/kg | - |
| 19+ years | 33mg/kg | - |
| Pregnancy | ||
| 14+ years | 44mg/kg | - |
| Lactation | ||
| 14+ years | 51mg/kg | - |
Valine
The Recommended Dietary Allowance (RDA) for Valine ranges from 24mg/kg to 58mg/kg per day.
An Upper Limit for Valine has not been established.
| Life Stage | RDA | UL |
|---|---|---|
| Infants | ||
| 6-12 months | 58mg/kg | - |
| Children | ||
| 1-3 years | 37mg/kg | - |
| 4-8 years | 28mg/kg | - |
| Males | ||
| 9-13 years | 28mg/kg | - |
| 14-18 years | 27mg/kg | - |
| 19+ years | 24mg/kg | - |
| Females | ||
| 9-13 years | 27mg/kg | - |
| 19+ years | 24mg/kg | - |
| Pregnancy | ||
| 14+ years | 31mg/kg | - |
| Lactation | ||
| 14+ years | 35mg/kg | - |
How wide is the range between too much (toxicity) or too little (deficiency) for any nutrient?
What does the average person look like?
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?
- 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)?
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Data Sources and References
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