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Nutrition Tables for Vegetarians.

RDA - Recommended Daily Allowance.


The Recommended Dietary Allowances (RDA) are a set of nutrient standards established by the Committee on Dietary Allowances. The RDA represents the average daily intake of energy and nutrients considered adequate to meet the needs of the average healthy person under usual environmental stresses.

However, we know, from research and experience, that these recommendations are way to insufficient for an active athlete. But from a nutritional point of view it's important to know about the RDA and it can be very useful in some situations where you need to help less active people to construct a sensible diet.

Note: This page contains wide tables, so use your scroll bars to navigate.

RDA Tables For;

 

 


 

Children.

Age
(Years)
Kg lbs cms Inches Energy.
(kcal)
Protein.
(g)
Vitamin A
(ug RE)
Vitamin D
(ug)
Vitamin
E
(mg a-te)

Vitamin
K
(ug)

Vitamin
C
(mg)

Thiamin
(mg)
Riboflavin
(mg)
Niacin
(mg NE)
Vitamin
B6
(mg)
Folate.
(ug)
Vitamin
B12
(ug)
Calcium
(mg)
Phosphorus
(mg)
Magnesium
(mg)
Iron
(mg)

Zinc
(mg)

Iodine
(ug)
Selenium
(ug)
0.0-0.5 6 13 60 24 650 13 375 7.5 3 5 30 0.3 0.4 5 0.3 25 0.3 400 300 40 6 5 40 10
0.5-1.0 9 20 71 28 850 14 375 10 4 10 35 0.4 0.5 6 0.6 35 0.5 600 500 60 10 5 50 15
1-3 13 29 90 35 1300 16 400 10 6 15 40 0.7 0.8 9 1.0 50 0.7 800 800 80 10 10 70 20
4-6 20 44 112 44 1800 24 500 10 7 20 45 0.9 1.1 12 1.1 75 1.0 800 800 120 10 10 90 20
7-10 28 62 132 52 2000 28 700 10 7 30 45 1.0 1.2 13 1.4 100 1.4 800 800 170 10 10 120 30

 


Males.

Age
(Years)
Kg lbs cms Inches Energy.
(kcal)
Protein.
(g)
Vitamin A
(ug RE)
Vitamin D
(ug)
Vitamin
E
(mg a-te)

Vitamin
K
(ug)

Vitamin
C
(mg)

Thiamin
(mg)
Riboflavin
(mg)
Niacin
(mg NE)
Vitamin
B6
(mg)
Folate.
(ug)
Vitamin
B12
(ug)
Calcium
(mg)
Phosphorus
(mg)
Magnesium
(mg)
Iron
(mg)

Zinc
(mg)

Iodine
(ug)
Selenium
(ug)
11-14 45 99 157 62 2500 45 1000 10 10 45 50 1.3 1.5 17 1.7 150 2.0 1200 1200 270 12 15 150 40
15-18 66 145 176 69 3000 59 1000 10 10 65 60 1.5 1.8 20 2.0 200 2.0 1200 1200 400 12 15 150 50
19-24 72 160 177 70 2900 58 1000 10 10 70 60 1.5 1.7 19 2.0 200 2.0 1200 1200 350 10 15 150 70
25-50 79 174 176 70 2900 63 1000 5 10 80 60 1.5 1.7 19 2.0 200 2.0 800 800 350 10 15 150 70
51+ 77 170 173 68 2300 63 1000 5 10 80 60 1.2 1.4 15 2.0 200 2.0 800 800 350 10 15 150 70

 


Females.

Age
(Years)
Kg lbs cms Inches Energy.
(kcal)
Protein.
(g)
Vitamin A
(ug RE)
Vitamin D
(ug)
Vitamin
E
(mg a-te)

Vitamin
K
(ug)

Vitamin
C
(mg)

Thiamin
(mg)
Riboflavin
(mg)
Niacin
(mg NE)
Vitamin
B6
(mg)
Folate.
(ug)
Vitamin
B12
(ug)
Calcium
(mg)
Phosphorus
(mg)
Magnesium
(mg)
Iron
(mg)

Zinc
(mg)

Iodine
(ug)
Selenium
(ug)
11-14 46 101 157 62 2200 46 800 10 8 45 50 1.1 1.3 15 1.4 150 2.0 1200 1200 280 15 12 150 45
15-18 55 120 163 64 2200 44 800 10 8 55 60 1.1 1.3 15 1.5 180 2.0 1200 1200 300 15 12 150 50
19-24 58 128 164 65 2200 46 800 10 8 60 60 1.1 1.3 15 1.6 180 2.0 1200 1200 280 15 12 150 55
25-50 63 138 163 64 2200 50 800 5 8 65 60 1.1 1.3 15 1.6 180 2.0 800 800 280 15 12 150 55
51+ 65 143 160 63 1900 50 800 5 8 65 60 1.0 1.2 13 1.6 180 2.0 800 800 280 10 12 150 55

 

Pregnant.

Energy.
(kcal)
Protein.
(g)
Vitamin A
(ug RE)
Vitamin D
(ug)
Vitamin
E
(mg a-te)

Vitamin
K
(ug)

Vitamin
C
(mg)

Thiamin
(mg)
Riboflavin
(mg)
Niacin
(mg NE)
Vitamin
B6
(mg)
Folate.
(ug)
Vitamin
B12
(ug)
Calcium
(mg)
Phosphorus
(mg)
Magnesium
(mg)
Iron
(mg)

Zinc
(mg)

Iodine
(ug)
Selenium
(ug)
+300 60 800 10 10 65 70 1.5 1.6 17 2.2 400 2.2 1200 1200 320 30 15 175 65

 

Lactating.

Time
Interval
Energy.
(kcal)
Protein.
(g)
Vitamin A
(ug RE)
Vitamin D
(ug)
Vitamin
E
(mg a-te)

Vitamin
K
(ug)

Vitamin
C
(mg)

Thiamin
(mg)
Riboflavin
(mg)
Niacin
(mg NE)
Vitamin
B6
(mg)
Folate.
(ug)
Vitamin
B12
(ug)
Calcium
(mg)
Phosphorus
(mg)
Magnesium
(mg)
Iron
(mg)

Zinc
(mg)

Iodine
(ug)
Selenium
(ug)
1st 6 months +500 65 1300 10 12 65 95 1.6 1.8 20 2.1 280 2.6 1200 1200 355 15 19 200 75
2nd 6 months +500 62 1200 10 11 65 90 1.6 1.7 20 2.1 260 2.6 1200 1200 340 15 16 200 75

 

 


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