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RECOMMENDED DAILY ALLOWANCES
 & Dietary Reference Intakes

http://www.gdalabel.org.uk/gda/gda_values.aspx GDAs for different nutrients

Experts developed GDAs for calories and seven other main nutrients - protein, carbohydrate, sugars, fat, saturates (saturated fat), fibre and salt. The table below lists the different GDAs.http://www.food.gov.uk/multimedia/pdfs/nutrientinstitution.pdf

Guideline Daily Amount Values
Typical values Women Men Children (5-10 years)
Calories 2,000 kcal 2,500 kcal 1,800 kcal
Protein 45 g 55 g 24 g
Carbohydrate 230 g 300g 220 g
Sugars 90 g 120 g 85 g
Fat 70 g 95 g 70 g
Saturates 20 g 30 g 20 g
Fibre 24 g 24 g 15 g
Salt 6 g 6 g 4 g


For more information on the technical development of GDAs see GDAs explained.

http://www.eufic.org/article/en/health-and-lifestyle/food-choice/artid/Making_sense_of_Guideline_Daily_Amounts

http://www.nassdb.org.uk/f2/Vitamins_Minerals.htm

http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx

FT57_graph02

Source: Council Directive 90/496/EEC of 24 September 1990 on nutrition labelling for foodstuffs

Source: http://en.wikipedia.org/wiki/Dietary_Reference_Intake

http://en.wikipedia.org/wiki/Healthy_diet

Substance Amount (males) Amount (females) Top Sources in Common Measures[3]
Waterb 3.7 L/day 2.7 L/day iceberg lettuce, beer
Carbohydrates 130 g/day 130 g/day condensed milk, pie crust, barley
Proteinc 56 g/day 46 g/day duck, chicken, turkey, beef
Fiber 38 g/day 25 g/day barley, bulgur, legumes
Fat 20–35% of calories pie crust, white chocolate, trail mix
Linoleic acid, an omega-6 fatty acid (polyunsaturated) 17 g/day 12 g/day
alpha-Linolenic acid, an omega-3 fatty acid (polyunsaturated) 1.6 g/day 1.1 g/day
Cholesterol As low as possible chicken giblets, turkey giblets, beef liver
Trans fatty acids As low as possible
Saturated fatty acids As low as possible white chocolate, coconut meat, ricotta cheese
Added sugar No more than 25% of calories condensed milk, deglet noor dates, white chocolate

 

Nutrient EAR RDA/AI UL Unit Top Sources in Common Measures, USDA[3]
Vitamin A 625 900 3000 µg turkey, carrot juice, pumpkin
Vitamin C 75 90 2000 mg orange juice, grapefruit juice, peaches
Vitamin D[4][5] 400 600 4000 IU sockeye salmon, swordfish, rainbow trout (also fortified foods and beverages)
Vitamin K NE 120 ND µg kale, collards, spinach
Vitamin B6 1.1 1.3 100 mg fortified cereals, chickpeas, sockeye salmon
α-tocopherol (Vitamin E) 12 15 1000 mg fortified cereals, tomato paste, sunflower seeds
Biotin (B7) NE 30 ND µg beef liver, egg, salmon[6]
Calcium[4][5] 800 1000 2500 mg fortified cereals, condensed cow's milk, cheese
Chloride NE 2300 3600 mg table salt
Chromium NE 35 ND µg broccoli, turkey ham, grape juice[7]
Choline NE 550 3500 mg beef liver, condensed milk, chicken
Copper 700 900 10000 µg beef liver, oysters, lobster
Cyanocobalamin (B12) 2.0 2.4 ND µg beef liver, turkey, clams
Fluoride NE 4 10 mg public drinking water
Folate (B9) 320 400 1000 µg enriched white rice, fortified cereals, enriched cornmeal
Iodine 95 150 1100 µg iodized salt
Iron 6 8 45 mg fortified cereals, turkey, chicken
Magnesium 330 400 350 mg buckwheat flour, trail mix, bulgur
Manganese NE 2.3 11 mg oat bran, whole grain wheat flour, bulgur
Molybdenum 34 45 2000 µg legumes, grain products, nuts and seeds[8]
Niacin (B3) 12 16 35 mg fortified cereals, yellowfin tuna, sockeye salmon
Pantothenic acid (B5) NE 5 ND mg fortified cereals, beef liver, shiitake mushrooms
Phosphorus 580 700 4000 mg cornmeal, condensed milk, wheat flour
Potassium NE 4700 ND mg tomato paste, orange juice, beet greens
Riboflavin (B2) 1.1 1.3 ND mg spaghetti with meat sauce, beef liver, turkey
Selenium 45 55 400 µg Brazil nuts, rockfish, yellowfin tuna
Sodium NE 1500 2300 mg onion soup mix, miso, table salt
Thiamin (B1) 1.0 1.2 ND mg fortified cereals, enriched wheat flour, bread crumbs
Zinc 9.4 11 40 mg oysters, fortified cereals, baked beans

EAR: Estimated Average Requirements; RDA: Recommended Dietary Allowances; AI: Adequate Intake; UL: Tolerable upper intake levels.

http://www.anyvitamins.com/rda.htm

RDA - Recommended Dietary Allowance of nutritional elements

RDA, or known by its full name - Recommended Daily Allowance - is busy being revised and will be called the Dietary Reference Intake (DRI) and is a collaborative effort between the USA and Canada.

 

RDA

Although the abbreviation stands for the Recommended Dietary Allowance, although many refer to it as the Recommended Daily Allowance.

Until publication of the new DRI, we herewith refer to the old RDA schedule, with some of the new DRI worked in, as a point of reference only.

On this page

On a different page

The RDA represents the establishment of a nutritional norm for planning and assessing dietary intake, and are the levels of intake of essential nutrients considered to be adequate to meet the known needs of practically all healthy people.

These figures were first published in 1943 and have been updated and expanded as data became available.

When introducing the new revision of the RDA in 1974, Dr. Alfred E. Harper, the then Chairman of the Committee on Dietary Allowances, Food and Nutrition Board said "...However requirements differ with age and body size; among individuals of the same body size owning to differences in genetic makeup; with the physiologic state of individuals - growth rate, pregnancy, lactation; and with sex. .."

With this in mind, herewith the tables as they stand at the moment:

Fat Soluble Vitamins*

  Age Energy Protein Vitamin A Vitamin D Vitamin E Vitamin K
k. cal g IU *ug RE IU *ug IU *mg TE *ug
Children 4-6 1,800 30/24 2,500 500 400 5 9 7 -/20
  7-10 2,400/

2,000

 36/28 3,300 500 400 5 10 7 -/30
Males 15-18 3,000 54/59 5,000 1,000 400 5 15 10 -/65
  19-24 3,000/

2,900

 54/58 5,000 1,000 400 5 15 10 -/70
  25-50 2,700 56/63 5,000 1,000 - 5 15 10 -/80
  50+ 2,400 56/63 5,000 1,000 - 10 15 10 -/80
Females 15-18 2,100 48/44 4,000 800 400 5 12 8 -/55
  19-24 2,100 46/46 4,000 800 400 5 12 8 -/60
  25-50 2,000 46/50 4,000 800 - 5 12 8 -/65
  50+ 1,800 46/50 4,000 800 - 10 12 8 -/65
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Water Soluble Vitamins*

 

 Age Ascorbic Acid Folacin/ Folate Niacin Riboflavin Thiamine Vitamin B6 Vitamin B12
mg mcg mg mg mg mg mcg
Children 4-6 40/45 200/75 12 1.1 0.9 0.9/1.1 1.5/1.0
  7-10 40/45 300/100 16/13 1.2 1.2/1.0 1.2 2.0/1.4
Males 15-18 45/60 400/200 20 1.8 1.5 2.0 3.0/2.0
  19-24 45/60 400/200 20/19 1.8/1.7 1.5 2.0 3.0/2.0
  25-50 45/60 400/200 18/19 1.6/1.7 1.4/1.5 2.0 3.0/2.0
  50+ 45/60 400/200 16/15 1.5/1.4 1.2 2.0 3.0/2.0
Females 15-18 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.5 3.0/2.0
  19-24 45/60 400/180 14/15 1.4/1.3 1.1 2.0/1.6 3.0/2.0
  25-50 45/60 400/180 13/15 1.2/1.3 1.0/1.1 2.0/1.6 3.0/2.0
  50+ 45/60 400/180 12/13 1.1/1.2 1.0 2.0/1.6 3.0/2.0
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing

Minerals and others*

 

 Age Calcium Phosphorous Iodine Iron Magnesium Zinc Selenium Fluoride
mg mg ug mg mg mg *ug *mg
Children 4-6 800 800/500 80/90 10 200/130 10 -/20 -/1.1
  7-10 800 800 110/120 10 250 10 -/30 -/3.2
Males 15-18 1200/1300 1200/1250 150 18/12 400/410 15 -/50 -/3.8
  19-24 800/1000 800/700 140/150 10 350/400 15 -/70 -/3.8
  25-50 800/1000 800/700 130/150 10 350/420 15 -/70 -/3.8
  50+ 800/1200 800/700 110/150 10 350/420 15 -/70 -/2.9
Females 15-18 1200/1300 1200/1250 115/150 18/15 300/360 15/12 -/50 -/3.1
  19-24 800/1000 800/700 100/150 18/15 300/310 15/12 -/55 -/3.1
  25-50 800/1000 800/700 100/150 18/15 300/320 15/12 -/55 -/3.1
  50+ 800/1200 800/700 80/150 10 300/320 15/12 -/55 -/3.1