Seeds of Light Foundation
Nutrition Tables for Vegetarians.
RDA - Recommended Daily Allowance.
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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. |
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RDA Tables For;
| Age (Years) |
Kg | lbs | cms | Inches | Energy. (kcal) |
Protein. (g) |
Vitamin
A (ug RE) |
Vitamin
D (ug) |
Vitamin E (mg a-te) |
Vitamin |
Vitamin |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg NE) |
Vitamin B6 (mg) |
Folate. (ug) |
Vitamin B12 (ug) |
Calcium (mg) |
Phosphorus (mg) |
Magnesium (mg) |
Iron (mg) |
Zinc |
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 |
| Age (Years) |
Kg | lbs | cms | Inches | Energy. (kcal) |
Protein. (g) |
Vitamin
A (ug RE) |
Vitamin
D (ug) |
Vitamin E (mg a-te) |
Vitamin |
Vitamin |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg NE) |
Vitamin B6 (mg) |
Folate. (ug) |
Vitamin B12 (ug) |
Calcium (mg) |
Phosphorus (mg) |
Magnesium (mg) |
Iron (mg) |
Zinc |
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 |
| Age (Years) |
Kg | lbs | cms | Inches | Energy. (kcal) |
Protein. (g) |
Vitamin
A (ug RE) |
Vitamin
D (ug) |
Vitamin E (mg a-te) |
Vitamin |
Vitamin |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg NE) |
Vitamin B6 (mg) |
Folate. (ug) |
Vitamin B12 (ug) |
Calcium (mg) |
Phosphorus (mg) |
Magnesium (mg) |
Iron (mg) |
Zinc |
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 |
| Energy. (kcal) |
Protein. (g) |
Vitamin
A (ug RE) |
Vitamin
D (ug) |
Vitamin E (mg a-te) |
Vitamin |
Vitamin |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg NE) |
Vitamin B6 (mg) |
Folate. (ug) |
Vitamin B12 (ug) |
Calcium (mg) |
Phosphorus (mg) |
Magnesium (mg) |
Iron (mg) |
Zinc |
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 |
|
Time
Interval |
Energy. (kcal) |
Protein. (g) |
Vitamin
A (ug RE) |
Vitamin
D (ug) |
Vitamin E (mg a-te) |
Vitamin |
Vitamin |
Thiamin (mg) |
Riboflavin (mg) |
Niacin (mg NE) |
Vitamin B6 (mg) |
Folate. (ug) |
Vitamin B12 (ug) |
Calcium (mg) |
Phosphorus (mg) |
Magnesium (mg) |
Iron (mg) |
Zinc |
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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