G.I.F.T. Animated Logo.

General Information, Facts & Tables
[Recommended Dietary Intakes]

View a framed version of this site.View the list of all pages on this site.Search the content of this site by keyword.

Overview

top of page

The Recommended Dietary Intake tables above list the amounts of vitamins, minerals and fats required for daily consumption.
 

Recommended Dietary Intake (Female)

top of page

Group

0-6
Month

7-12
Month

1-3
Year

4-8
Year

9-13
Year

14-18
Year

19-30
Year

31-50
Year

51-70
Year

> 70
Year

Vitamin A
(µg/d)

400

500

300

400

600

700

700

700

700

700

Vitamin C
(mg/d)

40

50

15

25

45

65

75

75

75

75

Vitamin D
(µg/d)

5

5

5

5

5

5

5

5

10

15

Vitamin E
(mg/d)

4

5

6

7

11

15

15

15

15

15

Vitamin K
(µg/d)

2

2.5

30

55

60

75

90

90

90

90

Thiamin
(mg/d)

0.2

0.3

0.5

0.6

0.9

1

1.1

1.1

1.1

1.1

Riboflavin
(mg/d)

0.3

0.4

0.5

0.6

0.9

1

1.1

1.1

1.1

1.1

Niacin
(mg/d)

2

4

6

8

12

14

14

14

14

14

Vitamin B6
(mg/d)

0.1

0.3

0.5

0.6

1

1.2

1.3

1.3

1.5

1.5

Folate
(µg/d)

65

80

150

200

300

400i

400i

400i

400

400

Vitamin B12
(µg/d)

0.4

0.5

0.9

1.2

1.8

2.4

2.4

2.4

2.4h

2.4h

Pantothenic
Acid (mg/d)

1.7

1.8

2

3

4

5

5

5

5

5

Biotin
(µg/d)

5

6

8

12

20

25

30

30

30

30

Cholineg
(mg/d)

125

150

200

250

375

400

425

425

425

425

Calcium
(mg/d)

210

270

500

800

1300

1300

1000

1000

1200

1200

Chromium
(µg/d)

0.2

5.5

11

15

21

24

25

25

20

20

Copper
(µg/d)

200

220

340

440

700

890

900

900

900

900

Fluoride
(mg/d)

0.01

0.5

0.7

1

2

3

3

3

3

3

Iodine
(µg/d)

110

130

90

90

120

150

150

150

150

150

Iron
(mg/d)

0.27

11

7

10

8

15

18

18

8

8

Magnesium
(mg/d)

30

75

80

130

240

360

310

320

320

320

Manganese
(mg/d)

0.003

0.6

1.2

1.5

1.6

1.6

1.8

1.8

1.8

1.8

Molybdenum
(µg/d)

2

3

17

22

34

43

45

45

45

45

Phosphorus
(mg/d)

100

275

460

500

1250

1250

700

700

700

700

Selenium
(µg/d)

15

20

20

30

40

55

55

55

55

55

Zinc
(mg/d)

2

3

3

5

8

9

8

8

8

8

Potassium
(g/d)

0.4

0.7

3

3.8

4.5

4.7

4.7

4.7

4.7

4.7

Sodium
(g/d)

0.12

0.37

1

1.2

1.5

1.5

1.5

1.5

1.3

1.2

Chloride
(g/d)

0.18

0.57

1.5

1.9

2.3

2.3

2.3

2.3

2

1.8

 

Recommended Dietary Intake (Lactating Female)

top of page

Group

14-18
Year

19-30
Year

31-50
Year

Vitamin A
(µg/d)

1200

1300

1300

Vitamin C
(mg/d)

115

120

120

Vitamin D
(µg/d)

5

5

5

Vitamin E
(mg/d)

19

19

19

Vitamin K
(µg/d)

75

90

90

Thiamin
(mg/d)

1.4

1.4

1.4

Riboflavin
(mg/d)

1.6

1.6

1.6

Niacin
(mg/d)

17

17

17

Vitamin B6
(mg/d)

2

2

2

Folate
(µg/d)

500

500

500

Vitamin B12
(µg/d)

2.8

2.8

2.8

Pantothenic Acid
(mg/d)

7

7

7

Biotin
(µg/d)

35

35

35

Cholineg
(mg/d)

550

550

550

Calcium
(mg/d)

1300

1000

1000

Chromium
(µg/d)

44

45

45

Copper
(µg/d)

1300

1300

1300

Fluoride
(mg/d)

3

3

3

Iodine
(µg/d)

290

290

290

Iron
(mg/d)

10

9

9

Magnesium
(mg/d)

360

310

320

Manganese
(mg/d)

2.6

2.6

2.6

Molybdenum
(µg/d)

50

50

50

Phosphorus
(mg/d)

1250

700

700

Selenium
(µg/d)

70

70

70

Zinc
(mg/d)

13

12

12

Potassium
(g/d)

5.1

5.1

5.1

Sodium
(g/d)

1.5

1.5

1.5

Chloride
(g/d)

2.3

2.3

2.3

 

Recommended Dietary Intake (Pregnant Female)

top of page

Group

14-18
Year

19-30
Year

31-50
Year

Vitamin A
(µg/d)

750

770

770

Vitamin C
(mg/d)

80

85

85

Vitamin D
(µg/d)

5

5

5

Vitamin E
(mg/d)

15

15

15

Vitamin K
(µg/d)

75

90

90

Thiamin
(mg/d)

1.4

1.4

1.4

Riboflavin
(mg/d)

1.4

1.4

1.4

Niacin
(mg/d)

18

18

18

Vitamin B6
(mg/d)

1.9

1.9

1.9

Folate
(µg/d)

600j

600j

600j

Vitamin B12
(µg/d)

2.6

2.6

2.6

Pantothenic Acid
(mg/d)

6

6

6

Biotin
(µg/d)

30

30

30

Cholineg
(mg/d)

450

450

450

Calcium
(mg/d)

1300

1000

1000

Chromium
(µg/d)

29

30

30

Copper
(µg/d)

1000

1000

1000

Fluoride
(mg/d)

3

3

3

Iodine
(µg/d)

220

220

220

Iron
(mg/d)

27

27

27

Magnesium
(mg/d)

400

350

360

Manganese
(mg/d)

2

2

2

Molybdenum
(µg/d)

50

50

50

Phosphorus
(mg/d)

1250

700

700

Selenium
(µg/d)

60

60

60

Zinc
(mg/d)

12

11

11

Potassium
(g/d)

4.7

4.7

4.7

Sodium
(g/d)

1.5

1.5

1.5

Chloride
(g/d)

2.3

2.3

2.3

 

Recommended Dietary Intake (Male)

top of page

Group

0-6
Month

7-12
Month

1-3
Month

4-8
Year

9-13
Year

14-18
Year

19-30
Year

31-50
Year

51-70
Year

> 70
Year

Vitamin A
(µg/d)

400

500

300

400

600

900

900

900

900

900

Vitamin C
(mg/d)

40

50

15

25

45

75

90

90

90

90

Vitamin D
(µg/d)

5

5

5

5

5

5

5

5

10

15

Vitamin E
(mg/d)

4

5

6

7

11

15

15

15

15

15

Vitamin K
(µg/d)

2

2.5

30

55

60

75

120

120

120

120

Thiamin
(mg/d)

0.2

0.3

0.5

0.6

0.9

1.2

1.2

1.2

1.2

1.2

Riboflavin
(mg/d)

0.3

0.4

0.5

0.6

0.9

1.3

1.3

1.3

1.3

1.3

Niacin
(mg/d)

2

4

6

8

12

16

16

16

16

16

Vitamin B6
(mg/d)

0.1

0.3

0.5

0.6

1

1.3

1.3

1.3

1.7

1.7

Folate
(µg/d)

65

80

150

200

300

400

400

400

400

400

Vitamin B12
(µg/d)

0.4

0.5

0.9

1.2

1.8

2.4

2.4

2.4

2.4i

2.4i

Pantothenic
Acid (mg/d)

1.7

1.8

2

3

4

5

5

5

5

5

Biotin
(µg/d)

5

6

8

12

20

25

30

30

30

30

Cholineg
(mg/d)

125

150

200

250

375

550

550

550

550

550

Calcium
(mg/d)

210

270

500

800

1300

1300

1000

1000

1200

1200

Chromium
(µg/d)

0.2

5.5

11

15

25

35

35

35

30

30

Copper
(µg/d)

200

220

340

440

700

890

900

900

900

900

Fluoride
(mg/d)

0.01

0.5

0.7

1

2

3

4

4

4

4

Iodine
(µg/d)

110

130

90

90

120

150

150

150

150

150

Iron
(mg/d)

0.27

11

7

10

8

11

8

8

8

8

Magnesium
(mg/d)

30

75

80

130

240

410

400

420

420

420

Manganese
(mg/d)

0.003

0.6

1.2

1.5

1.9

2.2

2.3

2.3

2.3

2.3

Molybdenum
(µg/d)

2

3

17

22

34

43

45

45

45

45

Phosphorus
(mg/d)

100

275

460

500

1250

1250

700

700

700

700

Selenium
(µg/d)

15

20

20

30

40

55

55

55

55

55

Zinc
(mg/d)

2

3

3

5

8

11

11

11

11

11

Potassium
(g/d)

0.4

0.7

3

3.8

4.5

4.7

4.7

4.7

4.7

4.7

Sodium
(g/d)

0.12

0.37

1

1.2

1.5

1.5

1.5

1.5

1.3

1.2

Chloride
(g/d)

0.18

0.57

1.5

1.9

2.3

2.3

2.3

2.3

2

1.8

 

Notes

top of page

Data source: United States Department of Agriculture. www.nal.usda.gov.