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RDA - Recommended Dietary Allowance of nutritional elements
RDA, or known by its full name, the 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
- 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.
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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:
| |
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
|
|
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
|
|
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 |
* first figure refers to the old RDA listing while the second figure refers to the newer DRI listing - age groups have also been changed on certain nutrients to range from 9-13, 14-18,19-30,31-50, 51-70 and 71+ - figures above merely for illustration and information.
Please be advised that these tables above must not be used to treat or diagnose - they are merely brought to you for information, in order to give you a better understanding on the dynamics involved, and the changing importance of vitamins and nutrition as well as their importance in maintaining optimum health.
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