Recommended Dietary Allowance
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The RDA is a general guideline for people to know how much of each nutrients they require, depending on their sex, age and weight.
These figures apply to most healthy people and do not cover special nutritional needs arising from metabolic disorders, chronic diseases, injuries, premature birth, and other medical conditions, and drug therapies.
| Age | to 5 Months | to 1 Year |
| Weight (lbs.) | 13 | 20 |
| Protein (grams) | 13 | 14 |
| Vitamin A* | 375 | 375 |
| Vitamin D** | 7.5 | 10 |
| Vitamin E† | 3 | 4 |
| Vitamin K | 5 | 10 |
| Vitamin C | 30 | 35 |
| Thiamin (mg.) | 0.3 | 0.4 |
| Riboflavin (mg.) | 0.4 | 0.5 |
| Niacin (mg)‡ | 5 | 6 |
| Vitamin B6 (mg.) | 0.3 | 0.6 |
| Folate (micrograms) | 25 | 35 |
| Vitamin B12 (micrograms) | 0.3 | 0.5 |
| Calcium (mg.) | 400 | 60 |
| Phosphorus (mg.) | 300 | 500 |
| Magnesium (mg.) | 406 | 60 |
| Iron (mg.) | 6 | 10 |
| Zinc (mg.) | 5 | 5 |
| Iodine (micrograms) | 40 | 50 |
| Selenium (micrograms) | 10 | 15 |
| Age | 1-3 Years | 4-6 Years | 7-10 Years |
| Weight (pounds) | 29 | 44 | 62 |
| Protein (grams) | 16 | 24 | 28 |
| Vitamin A* | 400 | 500 | 700 |
| Vitamin D** | 10 | 10 | 10 |
| Vitamin E† | 6 | 7 | 7 |
| Vitamin K | 15 | 20 | 30 |
| Vitamin C | 40 | 45 | 45 |
| Thiamin (mg) | 0.7 | 0.9 | 1 |
| Riboflavin (mg) | 0.8 | 1.1 | 1.2 |
| Niacin (mg)‡ | 9 | 12 | 13 |
| Vitamin B6 (mg) | 1 | 1.1 | 1.4 |
| Folate (micrograms) | 50 | 75 | 100 |
| Vitamin B12 (micrograms) | 0.7 | 1.0 | 1.4 |
| Calcium (mg) | 800 | 800 | 800 |
| Phosphorus (mg) | 800 | 800 | 800 |
| Magnesium (mg) | 80 | 120 | 170 |
| Iron (mg.) | 10 | 10 | 10 |
| Zinc (mg.) | 10 | 10 | 10 |
| Iodine (micrograms) | 70 | 90 | 120 |
| Selenium (micrograms) | 20 | 20 | 30 |
| Age | 11-14 Years | 15-18 Years | 19-24 Years | 25-50 Years | 51+ Years |
| Weight (pounds) | 99 | 145 | 160 | 174 | 170 |
| Protein (grams) | 45 | 59 | 58 | 63 | 63 |
| Vitamin A* | 1000 | 1000 | 1000 | 1000 | 1000 |
| Vitamin D** | 10 | 10 | 10 | 5 | 50 |
| Vitamin E† | 10 | 10 | 10 | 10 | 10 |
| Vitamin K | 45 | 65 | 70 | 60 | 60 |
| Vitamin C | 50 | 60 | 60 | 80 | 80 |
| Thiamin (mg) | 1.3 | 1.5 | 1.5 | 1.5 | 1.2 |
| Riboflavin (mg) | 1.5 | 1.8 | 1.7 | 1.7 | 1.4 |
| Niacin (mg)‡ | 17 | 20 | 19 | 19 | 15 |
| Vitamin B6 (mg) | 1.7 | 2 | 2 | 2 | 2 |
| Folate (micrograms) | 150 | 200 | 200 | 200 | 200 |
| Vitamin B12 (micrograms) | 2 | 2 | 2 | 2 | 2 |
| Calcium (mg) | 1200 | 1200 | 1200 | 800 | 800 |
| Phosphorus (mg) | 1200 | 1200 | 1200 | 800 | 800 |
| Magnesium (mg) | 270 | 400 | 350 | 350 | 350 |
| Iron (mg.) | 12 | 12 | 10 | 10 | 10 |
| Zinc (mg.) | 15 | 15 | 15 | 15 | 15 |
| Iodine (micrograms) | 150 | 150 | 150 | 150 | 10 |
| Selenium (micrograms) | 40 | 50 | 70 | 70 | 70 |
| Age | 11-14 Years | 15-18 Years | 19-24 Years | 25-50 Years | 51+ Years |
| Weight (pounds) | 101 | 120 | 128 | 138 | 1437 |
| Protein (grams) | 46 | 44 | 46 | 50 | 50 |
| Vitamin A* | 800 | 800 | 800 | 800 | 800 |
| Vitamin D** | 10 | 10 | 10 | 5 | 5 |
| Vitamin E† | 8 | 8 | 8 | 8 | 8 |
| Vitamin K | 45 | 55 | 60 | 65 | 65 |
| Vitamin C | 50 | 60 | 60 | 60 | 80 |
| Thiamin (mg) | 1.1 | 1.1 | 1.1 | 1.1 | 1.0 |
| Riboflavin (mg) | 1.3 | 1.3 | 1.3 | 1.3 | 1.2 |
| Niacin (mg)‡ | 15 | 15 | 15 | 15 | 13 |
| Vitamin B6 (mg) | 1.4 | 1.5 | 1.6 | 1.6 | 1.6 |
| Folate (micrograms) | 150 | 180 | 180 | 180 | 180 |
| Vitamin B12 (micrograms) | 2 | 2 | 2 | 2 | 2 |
| Calcium (mg) | 1200 | 1200 | 1200 | 800 | 800 |
| Phosphorus (mg) | 1200 | 1200 | 1200 | 800 | 800 |
| Magnesium (mg) | 280 | 300 | 280 | 280 | 280 |
| Iron (mg) | 15 | 15 | 15 | 15 | 10 |
| Zinc (mg) | 12 | 12 | 12 | 12 | 12 |
| Iodine (micrograms) | 150 | 150 | 150 | 150 | 150 |
| Selenium (micrograms) | 45 | 50 | 55 | 55 | 55 |
* Retinal Equivalents
** Microgram of Cholecalciferol
† Milligram alpha-tocopherol
‡ Niacin Equivalents
Source: Food and Nutrition Board, Natl. Academy of Sciences-National Research Council
This page has been authored for participation in
the 1997 Thinkquest Competition.
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