Recommended dietary intake

Recommended Dietary Allowance is the ideal quantity of nutrients that an individual needed per day. This can vary from person to person, based on their age group, gender, and health condition. The RDA is the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health by the regulatory bodies such as the Food and Nutrition Board. Nutrients are divided into macronutrients and micronutrients. Macronutrients are required in large quantities measured by Grams and Kilograms. Macronutrients are calories, proteins, and fats. Micronutrients are required in smaller quantities and these belong to vitamins and minerals. The following table depicts the RDA for different age groups and populations.

Recommended daily dietary intake
     

Life-Stage Group

Vitamin, g/d

Thiamine, mg/dl

Riboflavin, mg/dl

Niacin, mg/dl

Vitamin B6, mg/dl
 

Folate, B9g/dl

Vitamin B12, g/dl
 

Pantothenic Acid, mg/dl

Biotin, g/dl

Choline, mg/dl

A

C

D

E

K

Infants

 0–6 months

400

40

5

4

2.0

0.2

0.3

2

0.1

65

0.4

1.7

5

125

 7–12 months

500

50

5

5

2.5

0.3

0.4

4

0.3

80

0.5

1.8

6

150

Children

 1–3 yrs

300 

15 

5

6 

30

0.5 

0.5 

6 

0.5 

150 

0.9 

2

8

200

 4–8 yrs

400 

25 

5

7 

55

0.6 

0.6 

8 

0.6 

200 

1.2 

3

12

250

Males

 9–13 y

600 

45 

5

11 

60

0.9 

0.9 

12 

1.0 

300 

1.8 

4

20

375

 14–18 y

900 

75 

5

15 

75

1.2 

1.3 

16 

1.3 

400 

2.4 

5

25

550

 19–30 y

900 

90 

5

15 

120

1.2 

1.3 

16 

1.3 

400 

2.4 

5

30

550

 31–50 y

900 

90 

5

15 

120

1.2 

1.3 

16 

1.3 

400 

2.4 

5

30

550

 51–70 y

900 

90 

10

15 

120

1.2 

1.3 

16 

1.7 

400 

2.4h 

5

30

550

 >70 y

900 

90 

15

15 

120

1.2 

1.3 

16 

1.7 

400 

2.4h 

5

30

550

Females

 9–13 y

600 

45 

5

11 

60

0.9 

0.9 

12 

1.0 

300 

1.8 





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