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Information on Dietary Allowances
Food and Nutrition Board, National Academy of Sciences -
Recommended Dietary Allowances, Revised 1989
Designed for the maintenance of good nutrition of practically all healthy people in the United States.
The allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses. Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined. See text for detailed discussion of allowances and of nutrients not tabulated.
Because there are uncertainties in the knowledge base, it is not possible to set RDAs for all the known nutrients. However, the RDAs can serve as a guide such that a varied diet meeting RDAs will probably be adequate in all other nutrients. Therefore, the subcommittee recommends that diets should be composed of a variety of foods that are derived from diverse food groups rather than by supplementation or fortification and that losses of nutrients during the processing and preparation of food should be taken into consideration in planning diets.
RDAs apply to healthy persons. They do not cover special nutritional needs arising from metabolic disorders, chronic diseases, injuries, premature birth, other medical conditions, and drug therapies.
Weights and heights of Reference Adults are actual medians for the U.S. population of the designated age, as reported by NHANES II. The use of these figures does not imply that the height-to-weight ratios are ideal.
Table 1.4 Weight, Height, Protein requirement
Category | Age (Years) | Weight (Kg) | Height (cm) | Protein (g) |
Infants | 0 - 1/2 | 6 | 60 | 13 |
Infants | 1/2 - 1 | 9 | 71 | 14 |
Children | 1 - 3 | 13 | 90 | 16 |
Children | 4 - 6 | 20 | 112 | 24 |
Children | 7 - 10 | 28 | 132 | 28 |
Males | 11 - 14 | 45 | 157 | 45 |
Males | 15 - 18 | 66 | 176 | 59 |
Males | 19 - 24 | 72 | 177 | 58 |
Males | 25 - 50 | 79 | 176 | 63 |
Males | 51 + | 77 | 173 | 63 |
Females | 11 - 14 | 46 | 157 | 46 |
Females | 15 - 18 | 55 | 163 | 44 |
Females | 19 - 24 | 58 | 164 | 46 |
Females | 25 - 50 | 63 | 163 | 50 |
Females | 51 + | 65 | 160 | 50 |
Pregnant | 60 | |||
Lactating | 1 - 6 Months |
|
| 65 |
Lactating | 7 + Months |
|
| 62 |
Table 1.5 RDA - Vitamins
Category | Age | A (mg RE) | D (mg) | E (mg TE) | K (mg) | C (mg) | B5 (mg) |
Infants | 0 - 1/2 | 375 | 7.5 | 3 | 5 | 30 | 2 |
Infants | 1/2 - 1 | 375 | 10 | 4 | 10 | 35 | 3 |
Children | 1 - 3 | 400 | 10 | 6 | 15 | 40 | 3 |
Children | 4 - 6 | 500 | 10 | 7 | 20 | 45 | 4 |
Children | 7 - 10 | 700 | 10 | 7 | 30 | 45 | 5 |
Males | 11 - 14 | 1000 | 10 | 10 | 45 | 50 | 7 |
Males | 15 - 18 | 1000 | 10 | 10 | 65 | 60 | 7 |
Males | 19 - 24 | 1000 | 10 | 10 | 70 | 60 | 7 |
Males | 25 - 50 | 1000 | 5 | 10 | 80 | 60 | 7 |
Males | 51 + | 1000 | 5 | 10 | 80 | 60 | 7 |
Females | 11 - 14 | 800 | 10 | 8 | 45 | 50 | 7 |
Females | 15 - 18 | 800 | 10 | 8 | 55 | 60 | 7 |
Females | 19 - 24 | 800 | 10 | 8 | 60 | 60 | 7 |
Females | 25 - 50 | 800 | 5 | 8 | 65 | 60 | 7 |
Females | 51 + | 800 | 5 | 8 | 65 | 60 | 7 |
Pregnant |
| 800 | 10 | 10 | 65 | 70 | 7 |
Lactating | 1 - 6 | 1300 | 10 | 12 | 65 | 95 | 7 |
Lactating | 7 + | 1200 | 10 | 11 | 65 | 90 | 7 |
Table 1.6 RDA - Vitamins (Water-Soluble)
Category | Age | B1 (mg) | B2. (mg) | Niacin (mg NE) | B6 (mg) | Folate (mg) | B12 (mg) |
Infants | 0 - 0.5 | 0.3 | 0.4 | 5 | 0.3 | 25 | 0.3 |
Infants | 0.5 - 1 | 0.4 | 0.5 | 6 | 0.6 | 35 | 0.5 |
Children | 1 - 3 | 0.7 | 0.8 | 9 | 1.0 | 50 | 0.7 |
Children | 4 - 6 | 0.9 | 1.1 | 12 | 1.1 | 5 | 1.0 |
Children | 7 -10 | 1.0 | 1.2 | 13 | 1.4 | 100 | 1.4 |
Males | 11 - 14 | 1.3 | 1.5 | 17 | 1.7 | 150 | 2.0 |
Males | 15 - 18 | 1.5 | 1.8 | 20 | 2.0 | 200 | 2.0 |
Males | 19 - 24 | 1.5 | 1.7 | 19 | 2.0 | 200 | 2.0 |
Males | 25 - 50 | 1.5 | 1.7 | 19 | 2.0 | 200 | 2.0 |
Males | 51 + | 1.2 | 1.4 | 15 | 2.0 | 200 | 2.0 |
Females | 11 - 14 | 1.1 | 1.3 | 15 | 1.4 | 150 | 2.0 |
Females | 15 - 18 | 1.1 | 1.3 | 15 | 1.5 | 180 | 2.0 |
Females | 19 - 24 | 1.1 | 1.3 | 15 | 1.6 | 180 | 2.0 |
Females | 25 - 50 | 1.1 | 1.3 | 15 | 1.6 | 180 | 2.0 |
Females | 51 + | 1.0 | 1.2 | 13 | 1.6 | 180 | 2.0 |
Pregnant |
| 1.5 | 1.6 | 17 | 2.2 | 400 | 2.2 |
Lactating | 1 - 6 | 1.6 | 1.8 | 20 | 2.1 | 280 | 2.6 |
Lactating | 7 + | 1.6 | 1.7 | 20 | 2.1 | 280 | 2.6 |
Table 1.7 RDA - Minerals
Category | Age | Calcium (mg) | Phosph. (mg) | Magn. (mg) | Iron (mg) | Zinc (mg) |
Infants | 0 - 1/2 | 400 | 300 | 40 | 6 | 5 |
Infants | 1/2 - 1 | 600 | 500 | 60 | 10 | 5 |
Children | 1 - 3 | 800 | 800 | 80 | 10 | 10 |
Children | 4 - 6 | 800 | 800 | 120 | 10 | 10 |
Children | 7 - 10 | 800 | 800 | 170 | 10 | 10 |
Males | 11 - 14 | 1200 | 1200 | 270 | 12 | 15 |
Males | 15 - 18 | 1200 | 1200 | 400 | 12 | 15 |
Males | 19 - 24 | 1200 | 1200 | 350 | 10 | 15 |
Males | 25 - 50 | 800 | 800 | 350 | 10 | 15 |
Males | 51 + | 800 | 800 | 350 | 10 | 15 |
Females | 11 - 14 | 1200 | 1200 | 280 | 15 | 2 |
Females | 15 - 18 | 1200 | 1200 | 300 | 15 | 12 |
Females | 9 - 24 | 1200 | 1200 | 280 | 15 | 12 |
Females | 25 - 50 | 800 | 800 | 280 | 15 | 12 |
Females | 51 + | 800 | 800 | 280 | 10 | 12 |
Pregnant |
| 1200 | 1200 | 320 | 30 | 15 |
Lactating | 1 - 6 | 1200 | 1200 | 55 | 15 | 19 |
Lactating | 7 + | 1200 | 1200 | 340 | 15 | 16 |
Table 1.8 RDA - Minerals, Trace Elements
Category | Age | Iodine (mg) | Selenium (mg) | Copper (mg) | Mang. (mg) |
Infants | 0 - 1/2 | 40 | 10 | 0.6 | 0.6 |
Infants | 1/2 - 1 | 50 | 15 | 0.7 | 1.0 |
Children | 1 - 3 | 70 | 20 | 1.0 | 1.5 |
Children | 4 - 6 | 90 | 20 | 1.5 | 2.0 |
Children | 7 - 10 | 120 | 30 | 2.0 | 3.0 |
Males | 11 - 14 | 150 | 40 | 2.5 | 5.0 |
Males | 15 - 18 | 150 | 50 | 2.5 | 5.0 |
Males | 19 - 24 | 150 | 70 | 3.0 | 5.0 |
Males | 25 - 50 | 150 | 70 | 3.0 | 5.0 |
Males | 51 + | 150 | 70 | 3.0 | 5.0 |
Females | 11 - 14 | 150 | 45 | 2.5 | 5.0 |
Females | 15 - 18 | 150 | 50 | 2.5 | 5.0 |
Females | 19 - 24 | 150 | 55 | 3.0 | 5.0 |
Females | 25 - 50 | 150 | 55 | 3.0 | 5.0 |
Females | 51 + | 150 | 55 | 3.0 | 5.0 |
Pregnant |
| 175 | 65 | 3.0 | 5.0 |
Lactating | 1 - 6 | 200 | 75 | 3.0 | 5.0 |
Lactating | 7 + | 200 | 75 | 3.0 | 5.0 |
Food and Nutrition Board, National Academy of Sciences -
Recommended Dietary Allowances, Revised 1989
Designed for the maintenance of good nutrition of practically all healthy people in the United States.
The allowances, expressed as average daily intakes over time, are intended to provide for individual variations among most normal persons as they live in the United States under usual environmental stresses. Diets should be based on a variety of common foods in order to provide other nutrients for which human requirements have been less well defined. See text for detailed discussion of allowances and of nutrients not tabulated.
Because there are uncertainties in the knowledge base, it is not possible to set RDAs for all the known nutrients. However, the RDAs can serve as a guide such that a varied diet meeting RDAs will probably be adequate in all other nutrients. Therefore, the subcommittee recommends that diets should be composed of a variety of foods that are derived from diverse food groups rather than by supplementation or fortification and that losses of nutrients during the processing and preparation of food should be taken into consideration in planning diets.
RDAs apply to healthy persons. They do not cover special nutritional needs arising from metabolic disorders, chronic diseases, injuries, premature birth, other medical conditions, and drug therapies.
Weights and heights of Reference Adults are actual medians for the U.S. population of the designated age, as reported by NHANES II. The use of these figures does not imply that the height-to-weight ratios are ideal.
Table 1.4 Weight, Height, Protein requirement
Category | Age (Years) | Weight (Kg) | Height (cm) | Protein (g) |
Infants | 0 - � | 6 | 60 | 13 |
Infants | 0 - 1 | 9 | 71 | 14 |
Children | 1 - 3 | 13 | 90 | 16 |
Children | 4 - 6 | 20 | 112 | 24 |
Children | 7 - 10 | 28 | 132 | 28 |
Males | 11 - 14 | 45 | 157 | 45 |
Males | 15 - 18 | 66 | 176 | 59 |
Males | 19 - 24 | 72 | 177 | 58 |
Males | 25 - 50 | 79 | 176 | 63 |
Males | 51 + | 77 | 173 | 63 |
Females | 11 - 14 | 46 | 157 | 46 |
Females | 15 - 18 | 55 | 163 | 44 |
Females | 19 - 24 | 58 | 164 | 46 |
| Females | 25 - 50 | 63 | 163 | 50 |
Females | 51 + | 65 | 160 | 50 |
Pregnant |
|
|
| 60 |
Lactating | 1 - 6 Months |
|
| 65 |
Lactating | 7 + Months |
|
| 62 |
Table 1.5 RDA - Vitamins
Category | Age | A (mg RE) | D (mg) | E (mg TE) | K (mg) | C (mg) | B5 (mg) |
Infants | 0 - � | 375 | 7.5 | 3 | 5 | 30 | 2 |
Infants | � - 1 | 375 | 10 | 4 | 10 | 35 | 3 |
Children | 1 - 3 | 400 | 10 | 6 | 15 | 40 | 3 |
Children | 4 - 6 | 500 | 10 | 7 | 20 | 45 | 4 |
Children | 7 - 10 | 700 | 10 | 7 | 30 | 45 | 5 |
Males | 11 - 14 | 1000 | 10 | 10 | 45 | 50 | 7 |
Males | 15 - 18 | 1000 | 10 | 10 | 65 | 60 | 7 |
Males | 19 - 24 | 1000 | 10 | 10 | 70 | 60 | 7 |
Males | 25 - 50 | 1000 | 5 | 10 | 80 | 60 | 7 |
Males | 51 + | 1000 | 5 | 10 | 80 | 60 | 7 |
Females | 11 - 14 | 800 | 10 | 8 | 45 | 50 | 7 |
Females | 15 - 18 | 800 | 0 | 8 | 55 | 60 | 7 |
Females | 19 - 24 | 800 | 10 | 8 | 60 | 60 | 7 |
Females | 25 - 50 | 800 | 5 | 8 | 65 | 60 | 7 |
Females | 51 + | 800 | 5 | 8 | 65 | 60 | 7 |
Pregnant |
| 800 | 10 | 10 | 65 | 70 | 7 |
Lactating | 1 - 6 | 1300 | 10 | 12 | 65 | 95 | 7 |
Lactating | 7 + | 1200 | 10 | 11 | 65 | 90 | 7 |
Table 1.6 RDA - Vitamins (Water-Soluble)
Category | Age | B1 (mg) | B2. (mg) | Niacin (mg NE) | B6 (mg) | Folate (�g) | B12 (�g) |
Infants | 0 - 0.5 | 0.3 | 0.4 | 5 | 0.3 | 25 | 0.3 |
Infants | 0.5 - 1 | 0.4 | 0.5 | 6 | 0.6 | 35 | 0.5 |
Children | 1 - 3 | 0.7 | 0.8 | 9 | 1.0 | 50 | 0.7 |
Children | 4 - 6 | 0.9 | 1.1 | 12 | 1.1 | 75 | 1.0 |
Children | 7 -10 | 1.0 | 1.2 | 13 | 1.4 | 100 | 1.4 |
Males | 11 - 14 | 1.3 | 1.5 | 17 | 1.7 | 150 | 2.0 |
Males | 15 - 18 | 1.5 | 1.8 | 20 | 2.0 | 200 | 2.0 |
Males | 19 - 24 | 1.5 | 1.7 | 19 | 2.0 | 200 | 2.0 |
Males | 25 - 50 | 1.5 | 1.7 | 19 | 2.0 | 200 | 2.0 |
Males | 51 + | 1.2 | 1.4 | 15 | 2.0 | 200 | 2.0 |
Females | 11 - 14 | 1.1 | 1.3 | 15 | 1.4 | 150 | 2.0 |
Females | 15 - 18 | 1.1 | 1.3 | 15 | 1.5 | 180 | 2.0 |
Females | 19 - 24 | 1.1 | 1.3 | 15 | 1.6 | 180 | 2.0 |
Females | 25 - 50 | 1.1 | 1.3 | 15 | 1.6 | 180 | 2.0 |
Females | 51 + | 1.0 | 1.2 | 13 | 1.6 | 180 | 2.0 |
Pregnant |
| 1.5 | 1.6 | 17 | 2.2 | 400 | 2.2 |
Lactating | 1 - 6 | 1.6 | 1.8 | 20 | 2.1 | 280 | 2.6 |
Lactating | 7 + | 1.6 | 1.7 | 20 | 2.1 | 280 | 2.6 |
Table 1.7 RDA - Minerals
| Category | Age | Calcium (mg) | Phosph. (mg) | Magn. (mg) | Iron (mg) | Zinc (mg) |
Infants | 0 - � | 400 | 300 | 40 | 6 | 5 |
Infants | 0 - 1 | 600 | 500 | 60 | 10 | 5 |
Children | 1 - 3 | 800 | 800 | 80 | 10 | 10 |
Children | 4 - 6 | 800 | 800 | 120 | 10 | 10 |
Children | 7 - 10 | 800 | 800 | 170 | 10 | 10 |
Males | 11 - 14 | 1200 | 1200 | 270 | 12 | 15 |
Males | 15 - 18 | 1200 | 1200 | 400 | 12 | 15 |
Males | 19 - 24 | 1200 | 1200 | 350 | 10 | 15 |
Males | 25 - 50 | 800 | 800 | 350 | 10 | 15 |
Males | 51 + | 800 | 800 | 350 | 10 | 15 |
Females | 11 - 14 | 1200 | 1200 | 280 | 15 | 12 |
Females | 15 - 18 | 1200 | 1200 | 300 | 15 | 12 |
Females | 19 - 24 | 1200 | 1200 | 280 | 15 | 12 |
Females | 25 - 50 | 800 | 800 | 280 | 15 | 12 |
Females | 51 + | 800 | 800 | 280 | 10 | 12 |
Pregnant |
| 1200 | 1200 | 320 | 30 | 15 |
Lactating | 1 - 6 | 1200 | 1200 | 355 | 15 | 19 |
Lactating | 7 + | 1200 | 1200 | 340 | 15 | 16 |
Table 1.8 RDA - Minerals, Trace Elements
Category | Age | Iodine (mg) | Selenium (mg) | Copper (mg) | Mang. (mg) |
Infants | 0 - � | 40 | 10 | 0.6 | 0.6 |
Infants | � - 1 | 50 | 15 | 0.7 | 1.0 |
Children | 1 - 3 | 70 | 20 | 1.0 | 1.5 |
Children | 4 - 6 | 90 | 20 | 1.5 | 2.0 |
Children | 7 - 10 | 120 | 30 | 2.0 | 3.0 |
Males | 11 - 14 | 150 | 40 | 2.5 | 5.0 |
Males | 15 - 18 | 150 | 50 | 2.5 | 5.0 |
Males | 19 - 24 | 150 | 70 | 3.0 | 5.0 |
Males | 25 - 50 | 150 | 70 | 3.0 | 5.0 |
Males | 51 + | 150 | 70 | 3.0 | 5.0 |
Females | 11 - 14 | 150 | 45 | 2.5 | 5.0 |
Females | 15 - 18 | 150 | 50 | 2.5 | 5.0 |
Females | 19 - 24 | 150 | 55 | 3.0 | 5.0 |
Females | 25 - 50 | 150 | 55 | 3.0 | 5.0 |
Females | 51 + | 150 | 55 | 3.0 | 5.0 |
Pregnant |
| 175 | 65 | 3.0 | 5.0 |
Lactating | 1 - 6 | 200 | 75 | 3.0 | 5.0 |
Lactating | 7 + | 200 | 75 | 3.0 | 5.0 |