|
Recommended Daily Allowances (RDA)
Female
Age |
11 - 14
|
15 - 18
|
19 - 24
|
25 - 50
|
51+
|
Calories
|
2200 kcal
|
2200 kcal
|
2200 kcal
|
2200 kcal
|
1900 kcal
|
Protein |
46 g
|
44 g
|
46 g
|
50 g
|
50 g
|
Calcium |
1200 mg
|
1200 mg
|
1200 mg
|
800 mg
|
800 mg
|
Iron |
15 mg
|
15 mg
|
15 mg
|
15 mg
|
10 mg
|
Sodium |
2000 mg
|
2000 mg
|
2000 mg
|
2000 mg
|
2000 mg
|
Phosphorus |
1200 mg
|
1200 mg
|
1200 mg
|
800 mg
|
800 mg
|
Vitamin A |
4000 IU
|
4000 IU
|
4000 IU
|
4000 IU
|
4000 IU
|
Vitamin C |
50 mg
|
60 mg
|
60 mg
|
60 mg
|
60 mg
|
Thiamin |
1.1 mg
|
1.1 mg
|
1.1 mg
|
1.1 mg
|
1.0 mg
|
Riboflavin |
1.3 mg
|
1.3 mg
|
1.3 mg
|
1.3 mg
|
1.2 mg
|
Niacin |
15 mg
|
15 mg
|
15 mg
|
15 mg
|
15 mg
|
Male
Age |
11 - 14
|
15 - 18
|
19 - 24
|
25 - 50
|
51+
|
Calories
|
2500 kcal
|
3000 kcal
|
2900 kcal
|
2900 kcal
|
2300 kcal
|
Protein |
45 g
|
59 g
|
58 g |
63 g |
63 g |
Calcium |
1200 mg
|
1200 mg
|
1200 mg
|
800 mg
|
800 mg
|
Iron |
12 mg
|
12 mg
|
10 mg
|
10 mg
|
10 mg
|
Sodium |
2000 mg
|
2000 mg
|
2000 mg
|
2000 mg
|
2000 mg
|
Phosphorus |
1200 mg
|
1200 mg
|
1200 mg
|
800 mg
|
800 mg
|
Vitamin A |
5000 IU
|
5000 IU
|
5000 IU
|
5000 IU
|
5000 IU
|
Vitamin C |
50 mg
|
60 mg
|
60 mg
|
60 mg
|
60 mg
|
Thiamin |
1.3 mg
|
1.5 mg
|
1.5 mg
|
1.5 mg
|
1.2 mg
|
Riboflavin |
1.5 mg
|
1.8 mg
|
1.7 mg
|
1.7 mg
|
1.4 mg
|
Niacin |
17 mg
|
20 mg
|
19 mg
|
19 mg
|
15 mg
|
Child
Age |
11 - 14
|
15 - 18
|
19 - 24
|
25 - 50
|
51+
|
Calories
|
650 kcal
|
850 kcal
|
1300 kcal
|
1800 kcal
|
2000 kcal
|
Protein |
13 g
|
14 g
|
16 g |
24 g |
28 g |
Calcium |
400 mg
|
600 mg
|
800 mg
|
800 mg
|
800 mg
|
Iron |
6 mg
|
10 mg
|
10 mg
|
10 mg
|
10 mg
|
Sodium |
2000 mg
|
2000 mg
|
2000 mg
|
2000 mg
|
2000 mg
|
Phosphorus |
300 mg
|
500 mg
|
800 mg
|
800 mg
|
800 mg
|
Vitamin A |
1875 IU
|
2000 IU
|
2000 IU
|
2500 IU
|
2500 IU
|
Vitamin C |
30 mg
|
35 mg
|
40 mg
|
45 mg
|
45 mg
|
Thiamin |
0.3 mg
|
0.4 mg
|
0.7 mg
|
0.9 mg
|
1.0 mg
|
Riboflavin |
0.4 mg
|
0.5 mg
|
0.8 mg
|
1.1 mg
|
1.2 mg
|
Niacin |
5 mg
|
6 mg
|
9 mg
|
12 mg
|
13 mg
|
Source : US Department of Agriculture
|
|
|
