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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")