From 1941 to 1989, the RDA (Recommended Dietary Allowance) was the gold standard used to determine if someone from a particular age and gender group was getting the nutrients they needed. In the early 1990's the Food and Nutrition Board decided these benchmarks needed an overhaul. Out of this revision came a whole new way to evaluate nutrients, the DRIs (Dietary Reference Intakes).
Between 1997 and 2004 the values were written for 46 different nutrient substances, including vitamins, many more minerals than were included in the RDA, electrolytes, water and macronutrients such as fiber, carbohydrates, fatty acids, cholesterol and amino acids.
DRIs actually include four different reference values.
Of these four reference values, the RDA, AI and UL are of most use to individuals who want to know a safe and healthy level of nutrient intake. The EAR is mainly of use to people who are planning diets for large population groups, or developing new foods.
As if things aren't confusing enough, you will also find references to the RDI on food labels. This value is The Reference Daily Intake, established by the Food and Drug Administration for use in nutrition labeling. It was based initially on the highest 1968 Recommended Dietary Allowance (RDA) for each nutrient, to assure that needs were met for all age groups. So when a food label states that it contains 50% of your daily requirement for calcium, they are referring to the RDI.
Values in parentheses represent Adequate Intakes (AIs) instead of Recommended Dietary Allowances. These numbers are used when no RDA is available for that nutrient.
Change in Vitamin D recommendations: The American Academy of Pediatrics recommends that infants, older children and adolescents get 10 µg of Vitamin D each day. Baby formula
contains adequate amounts of vitamin D, but breastfed infants will need a supplement.
Get more information.
A microgram (µg) is one thousandth of a milligram, and one millionth of a gram.
For comparison with the other charts which measure in IU's
(International Units), 1 µg is equal to 40 IU's.
| DRI (Dietary Reference Intake): Recommended intake for vitamins per day | |||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Age | Vitamin A (µg) |
Vitamin C (mg) |
Vitamin D (µg) |
Vitamin E (mg) |
Vitamin K (µg) |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg) |
Vitamin B6 (mg) |
Folate (µg) |
Vitamin B12 (µg) |
Pantothenic Acid (mg) |
Biotin (µg) |
Choline (mg) |
|||||
| 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 | 300 | 15 | (5) | 6 | (30) | 0.5 | 0.5 | 6 | 0.5 | 150 | 0.9 | (2) | (8) | (200) | |||||
| 4-8 | 400 | 25 | (5) | 7 | (55) | 0.6 | 0.6 | 8 | 0.6 | 200 | 1.2 | (3) | (12) | (250) | |||||
| Males | |||||||||||||||||||
| 9-13 | 600 | 45 | (5) | 11 | (60) | 0.9 | 0.9 | 12 | 1.0 | 300 | 1.8 | (4) | (20) | (375) | |||||
| 14-18 | 900 | 75 | (5) | 15 | (75) | 1.2 | 1.3 | 16 | 1.3 | 400 | 2.4 | (5) | (25) | (550) | |||||
| 19-30 | 900 | 90 | (5) | 15 | (120) | 1.2 | 1.3 | 16 | 1.3 | 400 | 2.4 | (5) | (30) | (550) | |||||
| 31-50 | 900 | 90 | (5) | 15 | (120) | 1.2 | 1.3 | 16 | 1.3 | 400 | 2.4 | (5) | (30) | (550) | |||||
| 51-70 | 900 | 90 | (10) | 15 | (120) | 1.2 | 1.3 | 16 | 1.7 | 400 | 2.4 | (5) | (30) | (550) | |||||
| 70+ | 900 | 90 | (15) | 15 | (120) | 1.2 | 1.3 | 16 | 1.7 | 400 | 2.4 | (5) | (30) | (550) | |||||
| Females | |||||||||||||||||||
| 9-13 | 600 | 45 | (5) | 11 | (60) | 0.9 | 0.9 | 12 | 1.0 | 300 | 1.8 | (4) | (20) | (375) | |||||
| 14-18 | 700 | 65 | (5) | 15 | (75) | 1.0 | 1.0 | 14 | 1.2 | 400 | 2.4 | (5) | (25) | (400) | |||||
| 19-30 | 700 | 75 | (5) | 15 | (90) | 1.1 | 1.1 | 14 | 1.3 | 400 | 2.4 | (5) | (30) | (425) | |||||
| 31-50 | 700 | 75 | (5) | 15 | (90) | 1.1 | 1.1 | 14 | 1.3 | 400 | 2.4 | (5) | (30) | (425) | |||||
| 51-70 | 700 | 75 | (10) | 15 | (90) | 1.1 | 1.1 | 14 | 1.5 | 400 | 2.4 | (5) | (30) | (425) | |||||
| 70+ | 700 | 75 | (15) | 15 | (90) | 1.1 | 1.1 | 14 | 1.5 | 400 | 2.4 | (5) | (30) | (425) | |||||
| Pregnant | |||||||||||||||||||
| 14-18 | 750 | 80 | (5) | 15 | (75) | 1.4 | 1.4 | 18 | 1.9 | 600 | 2.6 | (6) | (30) | (450) | |||||
| 19-30 | 770 | 85 | (5) | 15 | (90) | 1.4 | 1.4 | 18 | 1.9 | 600 | 2.6 | (6) | (30) | (450) | |||||
| 31-50 | 770 | 85 | (5) | 15 | (90) | 1.4 | 1.4 | 18 | 1.9 | 600 | 2.6 | (6) | (30) | (450) | |||||
| Lactation | |||||||||||||||||||
| 14-18 | 1200 | 115 | (5) | 19 | (75) | 1.4 | 1.6 | 17 | 2.0 | 500 | 2.8 | (7) | (35) | (550) | |||||
| 19-30 | 1300 | 120 | (5) | 19 | (90) | 1.4 | 1.6 | 17 | 2.0 | 500 | 2.8 | (7) | (35) | (550) | |||||
| 31-50 | 1300 | 120 | (5) | 19 | (90) | 1.4 | 1.6 | 17 | 2.0 | 500 | 2.8 | (7) | (35) | (550) | |||||
| Age | Vitamin A (µg) |
Vitamin C (mg) |
Vitamin D (µg) |
Vitamin E (mg) |
Vitamin K (µg) |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg) |
Vitamin B6 (mg) |
Folate (µg) |
Vitamin B12 (µg) |
Pantothenic Acid (mg) |
Biotin (µg) |
Choline (mg) |
|||||
Values in parentheses represent Adequate Intakes (AIs) instead of Recommended Dietary Allowances. These numbers are used when no RDA is available for that nutrient. Get more information.
A microgram (µg) is one thousandth of a milligram, and one millionth of a gram.
For comparison with the other charts which measure in IU's
(International Units), 1 µg is equal to 40 IU's.
| DRI (Dietary Reference Intake): Recommended intake for elements per day | |||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Age | Calcium (mg) |
Chromium (µg) |
Copper (µg) |
Fluoride (mg) |
Iodine (µg) |
Iron (mg) |
Magnesium (mg) |
Manganese (mg) |
Molybdenum (µg) |
Phosphorus (mg) |
Selenium (µg) |
Zinc (mg) |
Potassium (g) |
Sodium (g) |
Chloride (g) |
||||
| Infants | |||||||||||||||||||
| 0-6 months | (210) | (0.2) | (200) | (0.01) | (110) | (0.27) | (30) | (0.003) | (2) | (100) | (15) | (2) | (0.4) | (0.12) | (0.18) | ||||
| 7-12 months | (270) | (5.5) | (220) | (0.5) | (130) | 11 | (75) | (0.6) | (3) | (275) | (20) | 3 | (0.7) | (0.37) | (0.57) | ||||
| Children | |||||||||||||||||||
| 1-3 | (500) | (11) | 340 | (0.7) | 90 | 7 | 80 | (1.2) | 17 | 460 | 20 | 3 | (3.0) | (1.0) | (1.5) | ||||
| 4-8 | (800) | (15) | 440 | (1) | 90 | 10 | 130 | (1.5) | 22 | 500 | 30 | 5 | (3.8) | (1.2) | (1.9) | ||||
| Males | |||||||||||||||||||
| 9-13 | (1300) | (25) | 700 | (2) | 120 | 8 | 240 | (1.9) | 34 | 1250 | 40 | 8 | (4.5) | (1.5) | (2.3) | ||||
| 14-18 | (1300) | (35) | 800 | (3) | 150 | 11 | 410 | (2.2) | 43 | 1250 | 55 | 11 | (4.7) | (1.5) | (2.3) | ||||
| 19-30 | (1000) | (35) | 900 | (4) | 150 | 8 | 400 | (2.3) | 45 | 700 | 55 | 11 | (4.7) | (1.5) | (2.3) | ||||
| 31-50 | (1000) | (35) | 900 | (4) | 150 | 8 | 420 | (2.3) | 45 | 700 | 55 | 11 | (4.7) | (1.5) | (2.3) | ||||
| 51-70 | (1200) | (30) | 900 | (4) | 150 | 8 | 420 | (2.3) | 45 | 700 | 55 | 11 | (4.7) | (1.3) | (2.0) | ||||
| 70+ | (1200) | (30) | 900 | (4) | 150 | 8 | 420 | (2.3) | 45 | 700 | 55 | 11 | (4.7) | (1.2) | (1.8) | ||||
| Females | |||||||||||||||||||
| 9-13 | (1300) | (21) | 700 | (2) | 120 | 8 | 240 | (1.6) | 34 | 1250 | 40 | 8 | (4.5) | (1.5) | (2.3) | ||||
| 14-18 | (1300) | (24) | 890 | (3) | 150 | 15 | 360 | (1.6) | 43 | 1250 | 55 | 9 | (4.7) | (1.5) | (2.3) | ||||
| 19-30 | (1000) | (25) | 900 | (3) | 150 | 18 | 310 | (1.8) | 45 | 700 | 55 | 8 | (4.7) | (1.5) | (2.3) | ||||
| 31-50 | (1000) | (25) | 900 | (3) | 150 | 18 | 320 | (1.8) | 45 | 700 | 55 | 8 | (4.7) | (1.5) | (2.3) | ||||
| 51-70 | (1200) | (20) | 900 | (3) | 150 | 8 | 320 | (1.8) | 45 | 700 | 55 | 8 | (4.7) | (1.3) | (2.0) | ||||
| 70+ | (1200) | (20) | 900 | (3) | 150 | 8 | 320 | (1.8) | 45 | 700 | 55 | 8 | (4.7) | (1.2) | (1.8) | ||||
| Pregnant | |||||||||||||||||||
| 14-18 | (1300) | (29) | 1000 | (3) | 220 | 27 | 400 | (2.0) | 50 | 1250 | 60 | 12 | (4.7) | (1.5) | (2.3) | ||||
| 19-30 | (1000) | (30) | 1000 | (3) | 220 | 27 | 350 | (2.0) | 50 | 700 | 60 | 11 | (4.7) | (1.5) | (2.3) | ||||
| 31-50 | (1000) | (30) | 1000 | (3) | 220 | 27 | 360 | (2.0) | 50 | 700 | 60 | 11 | (4.7) | (1.5) | (2.3) | ||||
| Lactation | |||||||||||||||||||
| 14-18 | (1300) | (44) | 1300 | (3) | 290 | 10 | 360 | (2.6) | 50 | 1250 | 70 | 13 | (5.1) | (1.5) | (2.3) | ||||
| 19-30 | (1000) | (45) | 1300 | (3) | 290 | 9 | 310 | (2.6) | 50 | 700 | 70 | 12 | (5.1) | (1.5) | (2.3) | ||||
| 31-50 | (1000) | (45) | 1300 | (3) | 290 | 9 | 320 | (2.6) | 50 | 700 | 70 | 12 | (5.1) | (1.5) | (2.3) | ||||
| Age | Calcium (mg) |
Chromium (µg) |
Copper (µg) |
Fluoride (mg) |
Iodine (µg) |
Iron (mg) |
Magnesium (mg) |
Manganese (mg) |
Molybdenum (µg) |
Phosphorus (mg) |
Selenium (µg) |
Zinc (mg) |
Potassium (g) |
Sodium (g) |
Chloride (g) |
||||
Values in parentheses represent Adequate Intakes (AIs) instead of Recommended Dietary Allowances. These numbers are used when no RDA is available for that nutrient. Get more information.
| DRI (Dietary Reference Intake): Recommended intake for macronutrients per day | |||||||
|---|---|---|---|---|---|---|---|
| Age | Total Water (liters) |
Carbohydrate (grams) |
Total Fiber (grams) |
Fat (grams) |
Linoleic Acid (grams) |
α-Linolenic Acid (grams) |
Protein (grams) |
| Infants | |||||||
| 0-6 months | (.7) | (60) | ND | (31) | (4.4) | (0.5) | (9.1) |
| 7-12 months | (0.8) | (95) | ND | (30) | (4.6) | (0.5) | 11 |
| Children | |||||||
| 1-3 | (1.3) | 130 | (19) | ND | (7) | (0.7) | 13 |
| 4-8 | (1.7) | 130 | (25) | ND | (10) | (0.9) | 19 |
| Males | |||||||
| 9-13 | (2.4) | 130 | (31) | ND | (12) | (1.2) | 34 |
| 14-18 | (3.3) | 130 | (38) | ND | (16) | (1.6) | 52 |
| 19-30 | (3.7) | 130 | (38) | ND | (17) | (1.6) | 56 |
| 31-50 | (3.7) | 130 | (38) | ND | (17) | (1.6) | 56 |
| 51-70 | (3.7) | 130 | (30) | ND | (14) | (1.6) | 56 |
| 70+ | (3.7) | 130 | (30) | ND | (14) | (1.6) | 56 |
| Females | |||||||
| 9-13 | (2.1) | 130 | (26) | ND | (10) | (1.0) | 34 |
| 14-18 | (2.3) | 130 | (26) | ND | (11) | (1.1) | 46 |
| 19-30 | (2.7) | 130 | (25) | ND | (12) | (1.1) | 46 |
| 31-50 | (2.7) | 130 | (25) | ND | (12) | (1.1) | 46 |
| 51-70 | (2.7) | 130 | (21) | ND | (11) | (1.1) | 46 |
| 70+ | (2.7) | 130 | (21) | ND | (11) | (1.1) | 46 |
| Pregnant | |||||||
| 14-18 | (3.0) | 175 | (28) | ND | (13) | (1.4) | 71 |
| 19-30 | (3.0) | 175 | (28) | ND | (13) | (1.4) | 71 |
| 31-50 | (3.0) | 175 | (28) | ND | (13) | (1.4) | 71 |
| Lactation | |||||||
| 14-18 | (3.8) | 210 | (29) | ND | (13) | (1.3) | 71 |
| 19-30 | (3.8) | 210 | (29) | ND | (13) | (1.3) | 71 |
| 31-50 | (3.8) | 210 | (29) | ND | (13) | (1.3) | 71 |
| Age | Total Water (liters) |
Carbohydrate (grams) |
Total Fiber (grams) |
Fat (grams) |
Linoleic Acid (grams) |
α-Linolenic Acid (grams) |
Protein (grams) |