RDA Recommended Allowances

 

	Females	Males		Females	Males
Protein	46 g	56 g	Folacin	400 µg	400 µg
Vitamin A (retinol)	700 µg	900 µg	Biotin	30 µg (AI)	30 µg (AI)
Thiamine (Vitamin B1)	1.1 mg	1.2 mg	Calcium	1000 mg (AI)	1000 mg (AI)
Riboflavin (Vitamin B2)	1.1 mg	1.3 mg	Phosphorus	700 mg	700 mg
Niacin (Vitamin B3)	14 mg	16 mg	Selenium	55 µg	55 µg
Pantothenic acid (Vitamin B5)	5 mg (AI)	5 mg (AI)	Iron	18 mg	8 mg
Vitamin B6	1.3 mg	1.3 mg	Zinc	8 mg	11 mg
Vitamin B12	2.4 µg	2.4 µg	Magnesium	310 mg	400 mg
Vitamin C	75 mg	90 mg	Iodine	150 µg	150 µg
Vitamin D	5 µg (AI)	5 µg (AI)	Fluoride	3 mg (AI)	4 mg (AI)
Vitamin E	15 mg	15 mg	Linoleic acid	12 g (AI)	17 g (AI)
Vitamin K	90 µg (AI)	120 µg	α-Linolenic acid	1.1 g (AI)	1.6 g (AI)

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