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Recommended Dietary Allowance (RDA)

 

The Recommended Dietary Allowance, or RDA for short, is a system used in both the United States and Canada to set the healthy norms for the intake of the most common nutrients. These allowances are reviewed every 5-10 years and are meant to provide superior nutrition for civilians and military personnel, so they included a "margin of safety."

USDA nutritionists utilize these set of guidelines, that also included the number of servings of each food group, in order to make it easier for people to receive their RDAs of each nutrient.

The table below shows the quantities of each nutrient recommended.

Nutrient
RDI/AI
UL
units per day
Vitamin A
5000
15000
IU
Vitamin C
90
2000
mg
Vitamin D
200
2000
IU
Vitamin K
120
ND
µg
Vitamin B6
1.3
100
mg
α-tocopherol (E)
15
1000
IU
Biotin
30
ND
µg
Boron
-
20
mg
Calcium
1000
2500
mg
Chloride
2300
3600
mg
Chromium
35
ND
µg
Choline
550
3500
mg
Copper
900
10000
µg
Cyanocobalamin (B12)
2.4
ND
µg
Fluoride
4
10
mg
Folate (B9)
400
1000
µg
Iodine
150
1100
µg
Iron
8
45
mg
Magnesium
420
350a
mg
Manganese
2.3
11
mg
Molybdenum
45
2000
µg
Niacin (B3)
16
35
mg
Nickel
-
1.0
mg
Pantothenic acid (B5)
5
ND
mg
Phosphorus
700
4000
mg
Potassium
4700
ND
mg
Thiamin (B1)
1.2
ND
mg
Riboflavin (B2)
1.3
ND
mg
Selenium
55
400
µg
Sodium
1500
2300
mg
Sulfate
-
ND
-
Zinc
11
40
mg

 

 

 
 

 

For more information on the Recommended Dietary Intake/Allowance
Visit the US Department of Agriculture website

US Department of Agriculture