Nutrition

Recommended Adult Dietary Intake

Feb 27 02:20pm

Find out your daily nutritional needs here.

The Recommended Dietary Intake (RDI) is a figure defined by the National Health and Medical Research Council (NH& MRC) in Australia.

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Recommended dietary intakes for adults*

MEN			WOMEN
	19-64 yrs	64+ yrs	19 - 54 yrs	54+ yrs	Pregnant
Vitamin A (mcg retinol eqv)	750	750	750	750	+0
Thiamin (mg)	1.1	0.9	0.8	0.7	+0.2
Riboflavin (mg)	1.7	1.3	1.2	1.0	+0.3
Niacin (mg) niacin equivalents	19	16	13	11	+2
Vitamin B6 (mg)	1.3 - 1.9	1.0 - 1.5	0.9 - 1.4	0.8 - 1.1	+0.1
Total Folate (mcg)	200	200	200	200	+200
Vitamin B12 (mcg)	2.0	2.0	2.0	2.0	+1.0
Vitamin C (mg)	40	40	30	30	+30
Vitamin E (mg) alpha tocopheral equivalents	10.0	10.0	7.0	7.0	+0
Zinc (mg)	12	12	12	12	+4
Iron (mg)	7	7	12-16	5-7	+10-20
Iodine (mcg)	150	150	120	120	+30
Magnesium (mg)	320	320	270	270	+30
Calcium (mg)	800	800	800	1000	+300
Phosphorous (mg)	1,000	1,000	1,000	1,000	+200
Selenium (mcg)	85	85	70	70	+10
Sodium (mmol)	40 -100	40 -100	40 -100	40-100	+0
Sodium (mg)	920 - 2,300	920 - 2,300	920 - 2,300	920 - 2,300	+0
Potassium (mmol)	50 -140	50 -140	50 -140	50-140	+0
Potassium (mg)	1,950 - 5,460	1,950 - 5,460	1,950 - 5,460	1,950 - 5,460	+0
Protein (g)	55	55	45	45	+6
*Expressed as mean daily intake