Here are the recommended dietary allowances (RDA), according to the US Food and Nutrition Board (FNB), for nutrients for a female, age = 21 years.
Click on our list of nutrients which includes all vitamins and minerals. Each link gives a description of sources, benefits, 3D pictures and the problems that deficiency may cause.
(Note: nutrients with a star indicate Adequate Intake or AI because no RDA can be established)
| vitamin A = 700 (micro-gram) vitamin C = 75 (mg) vitamin D = 5* (micro-gram) vitamin E = 15 (mg) vitamin K = 90* (micro-gram) thiamin = 1.1 (mg) riboflavin = 1.1 (mg) niacin = 14 (mg) vitamin B6 = 1.3 (mg) foliate = 400i (micro-gram) vitamin B12 = 2.4 (micro-gram) pantothenic = 5* (mg) biotin = 30* (micro-gram) choline = 425* (mg) | calcium = 1,000* (mg) chromium = 25* (micro-gram) copper = 900 (micro-gram) fluoride = 3* (mg) iodine = 150 (micro-gram) iron = 18 (mg) magnesium = 310 (mg) manganese = 1.8* (mg) molybdenum = 45 (micro-gram) phosphorus = 700 (mg) selenium = 55 (micro-gram) zinc = 8 (mg) potassium = 4.7* (g) sodium = 1.5* (g) chloride = 2.3* (g) |
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