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Recommended Dietary Allowances (RDAs)
RDAs can also be referred to as DRIs (Dietary Reference Intakes)
AI (adequate intake) is listed where no RDA has been established
| Women (Adult) | Men (Adult) | |
|
Protein Vitamin A (retinal) Thiamine (Vitamin B1) Riboflavin (Vitamin B1) Niacin (Vitamin B3) Pantothenic acid (VitaminB5) Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Folacin Biotin Calcium Phosphorus Selenium Iron Zinc Magnesium Iodine Fluoride |
50 grams 700 μg 1.1 mg 1.1 mg 14 mg 5 mg (AI) 1.3 mg 2.4 μg 75 mg* 5 μg (AI)** 15 mg 400 μg 30 μg (AI) 1000 mg (AI) 700 mg 55 μg 18 mg 8 mg 310 mg 150 μg 3 μg |
63 grams 900 μg 1.2 mg 1.3 mg 16 mg 5 mg (AI) 1.3 mg 2.4 μg 75 mg* 5 μg (AI)** 15 mg 400 μg 30 μg (AI) 1000 mg (AI) 700 mg 70 μg 10 mg 15 mg 400 mg 150 μg 4 μg |
μg is the symbol for micrograms
*Smokers should add 35 mg to these values
**5 μg = 200 IU ("International Units")