RDAs are recommended daily allowances created by the Food and Nutrition Board, or FNB, to help determine vitamin and mineral requirements for different populations. According to the FNB, RDAs were set to meet nutrient needs for 97 to 98 percent of people in each age and gender group. Adequate intakes, or AIs, are available when there isn't enough data to help determine percentages of individuals whose needs are met by specific nutrient amounts. However, the FNB notes that AIs are believed to cover nutrient needs for all people in each group. According to the World Health Organization, the most common micronutrient deficiency worldwide is iron deficiency.
Adult RDAs Vitamins
The following RDAs for vitamins apply to adult males ages 31 to 50: Vitamin A, 900 mcg; vitamin C, 90 mg; vitamin E, 15 mg; thiamine, 1.2 mg; riboflavin, 1.3 mg; niacin, 16 mg; vitamin B-6, 1.3 mg; folate, 400 mcg; and vitamin B-12, 2.4 mcg per day.
The following RDAs for vitamins apply to adult females ages 31 to 50: Vitamin A, 700 mcg; vitamin C, 75 mg; vitamin E, 15 mg; thiamine, 1.1 mg; riboflavin, 1.1 mg; niacin, 14 mg; vitamin B-6, 1.3 mg; folate, 400 mcg; and vitamin B-12, 2.4 mcg per day.
Adult AIs Vitamins
The following AIs for vitamins apply to adult males ages 31 to 50: Vitamin D, 5 mcg; vitamin K, 120 mcg; pantothenic acid, 5 mg; biotin, 30 mcg and choline,550 mg per day.
The following AIs for vitamins apply to adult females ages 31 to 50: Vitamin D, 5 mcg; vitamin K, 90 mcg; pantothenic acid, 5 mg; biotin, 30 mcg; and choline, 425 mg per day.
Adult RDAs Minerals
The following RDAs for minerals apply to adult males ages 31 to 50: Copper, 900 mcg; iodine, 150 mcg; iron, 8 mg; magnesium, 420 mg; molybdenum, 45 mcg; phosphorous, 700 mg; selenium, 55 mcg; and zinc, 11 mg per day.
The following RDAs for minerals apply to adult females ages 31 to 50: Copper, 900 mcg; iodine, 150 mcg; iron, 18 mg; magnesium, 320 mg; molybdenum, 45 mcg; phosphorous, 700 mg; selenium, 55 mcg; and zinc, 8 mg per day.
Adult AIs Minerals
The following AIs for minerals apply to adult males ages 31 to 50: Calcium, 1,000 mg; chromium, 35 mcg; fluoride, 4 mg; manganese, 2.3 mg; potassium, 4.7 g; sodium, 1.5 g; and chloride, 2.3 g per day.
The following AIs for minerals apply to adult females ages 31 to 50: Calcium, 1,000 mg; chromium, 25 mcg; fluoride, 3 mg; manganese, 1.8 mg; potassium, 4.7 g; sodium, 1.5 g; and chloride, 2.3 g per day.
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