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Dietary Reference Intakes (DRI)
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The Dietar y Reference Intakes (DRI) include two sets of The DRI also include the Tolerable Upper Intake Level
nutrient intake goals for individuals—the Recommended (UL) that represents the estimated maximum daily amount
Dietary Allowance (RDA) and Adequate Intake (AI). The RDA of a nutrient that appears safe for most healthy people to con-
ref lects the average daily amount of a nutrient considered sume on a regular basis. Turn the page for a listing of the UL
adequate to meet the needs of most healthy people. If there for selected vitamins and minerals. Note that the absence of
is insufficient evidence to determine an RDA, an AI is set. a UL for a nutrient does not indicate that it is safe to consume
In addition, the Estimated Energy Requirement (EER) repre- in high doses, but only that research is too limited to set a UL.
sents the average dietary energy intake considered adequate Chapter 1 describes these DRI values in detail.
to maintain energy balance in healthy people.

Estimated Energy Requirements (EER), Recommended Dietary Allowances (RDA), and Adequate Intakes (AI) for Water,
Energy, and the Energy Nutrients

Linolenic Acidc
EERb (kcal/day)
Reference BMI

RDA (g/kg/day)
Height cm (in.)

Carbohydrate

Linoleic Acid

RDA (g/day) d
RDA (g/day)

Total Fiber
Reference

Reference

AI (g/day)

AI (g/day)

AI (g/day)

AI (g/day)
AI (L/day)

Total Fat

Protein

Protein
Weight

Water a

Energy
kg (lb)

Age (yr)
Males
0–0.5 — 62 (24) 6 (13) 0.7e 570 60 — 31 4.4 0.5 9.1 1.52
0.5–1 — 71 (28) 9 (20) 0.8 f 743 95 — 30 4.6 0.5 11 1.20
1–3g — 86 (34) 12 (27) 1.3 1046 130 19 — 7 0.7 13 1.05
4–8 g 15.3 115 (45) 20 (44) 1.7 1742 130 25 — 10 0.9 19 0.95
9–13 17.2 144 (57) 36 (79) 2.4 2279 130 31 — 12 1.2 34 0.95
14–18 20.5 174 (68) 61 (134) 3.3 3152 130 38 — 16 1.6 52 0.85
19–30 22.5 177 (70) 70 (154) 3.7 3067h 130 38 — 17 1.6 56 0.80
31–50 22.5i 177 (70)i 70 (154)i 3.7 3067h 130 38 — 17 1.6 56 0.80
>50 22.5i 177 (70)i 70 (154)i 3.7 3067h 130 30 — 14 1.6 56 0.80
Females
0–0.5 — 62 (24) 6 (13) 0.7e 520 60 — 31 4.4 0.5 9.1 1.52
0.5–1 — 71 (28) 9 (20) 0.8 f 676 95 — 30 4.6 0.5 11 1.20
1–3g — 86 (34) 12 (27) 1.3 992 130 19 — 7 0.7 13 1.05
4–8 g 15.3 115 (45) 20 (44) 1.7 1642 130 25 — 10 0.9 19 0.95
9–13 17.4 144 (57) 37 (81) 2.1 2071 130 26 — 10 1.0 34 0.95
14–18 20.4 163 (64) 54 (119) 2.3 2368 130 26 — 11 1.1 46 0.85
19–30 21.5 163 (64) 57 (126) 2.7 2403j 130 25 — 12 1.1 46 0.80
31–50 21.5i 163 (64)i 57 (126)i 2.7 2403j 130 25 — 12 1.1 46 0.80
>50 21.5i 163 (64)i 57 (126)i 2.7 2403j 130 21 — 11 1.1 46 0.80
Pregnancy
1st trimester 3.0 +0 175 28 — 13 1.4 46 0.80
2nd trimester 3.0 +340 175 28 — 13 1.4 71 1.10
3rd trimester 3.0 +452 175 28 — 13 1.4 71 1.10
Lactation
1st 6 months 3.8 +330 210 29 — 13 1.3 71 1.30
2nd 6 months 3.8 +400 210 29 — 13 1.3 71 1.30
Note: BMI is calculated as the weight in kilograms divided on an “active” person at the reference height and weight and hFor males, subtract 10 kcalories per day for each year of age

by the square of the height in meters. For all nutrients, values at the midpoint ages for each group until age 19. Chapter 8 above 19.
for infants are AI. Dashes indicate that values have not been and Appendix F provide equations and tables to determine iBecause weight need not change as adults age if activity is

determined. estimated energy requirements. maintained, reference weights for adults 19 through 30 years
athe water AI includes drinking water, water in beverages, and cthe linolenic acid referred to in this table and text is the are applied to all adult age groups.
water in foods; in general, drinking water and other beverages omega-3 fatty acid known as alpha-linolenic acid. jFor females, subtract 7 kcalories per day for each year of age

contribute about 70 to 80 percent, and foods, the remainder. d the values listed are based on reference body weights. above 19.
Conversion factors: 1 L = 33.8 fluid oz; 1 L = 1.06 qt; eAssumed to be from human milk.

1 cup = 8 fluid oz. fAssumed to be from human milk and complementary foods SouRCe: Adapted from the Dietary Reference Intakes
bthe estimated energy Requirement (eeR) represents the and beverages. this includes approximately 0.6 L (~2½ cups) series, National Academies Press. National Academies of
average dietary energy intake that will maintain energy as total fluid including formula, juices, and drinking water. Sciences.
balance in a healthy person of a given gender, age, weight, gFor energy, the age groups for young children are 1–2 years

height, and physical activity level. the values listed are based and 3–8 years.

A
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Recommended Dietary Allowances (RDA) and Adequate Intakes (AI) for Vitamins
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RDA (μg/day) b

RDA (μg/day) c

RDA (μg/day) d
RDA (mg/day)

RDA (mg/day)

RDA (mg/day)

RDA (mg/day)
RDA (μg/day)
Pantothenic

AI (mg/day)

AI (mg/day)
Vitamin B12
AI (μg/day)

AI (μg/day)
Vitamin B 6
Riboflavin

Vitamin A

Vitamin D
Vitamin C

Vitamin K
Vitamin E
RDA (mg/

RDA (mg/
Thiamin

Choline
Niacin

Folate
Biotin

day) e
day)a

acid
Age (yr)
Infants
0–0.5 0.2 0.3 2 5 1.7 0.1 65 0.4 125 40 400 10 4 2.0
0.5–1 0.3 0.4 4 6 1.8 0.3 80 0.5 150 50 500 10 5 2.5
Children
1–3 0.5 0.5 6 8 2 0.5 150 0.9 200 15 300 15 6 30
4–8 0.6 0.6 8 12 3 0.6 200 1.2 250 25 400 15 7 55
Males
9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 15 11 60
14–18 1.2 1.3 16 25 5 1.3 400 2.4 550 75 900 15 15 75
19–30 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 15 15 120
31–50 1.2 1.3 16 30 5 1.3 400 2.4 550 90 900 15 15 120
51–70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 15 15 120
>70 1.2 1.3 16 30 5 1.7 400 2.4 550 90 900 20 15 120
Females
9–13 0.9 0.9 12 20 4 1.0 300 1.8 375 45 600 15 11 60
14–18 1.0 1.0 14 25 5 1.2 400 2.4 400 65 700 15 15 75
19–30 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 15 15 90
31–50 1.1 1.1 14 30 5 1.3 400 2.4 425 75 700 15 15 90
51–70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 15 15 90
.70 1.1 1.1 14 30 5 1.5 400 2.4 425 75 700 20 15 90
Pregnancy
18 1.4 1.4 18 30 6 1.9 600 2.6 450 80 750 15 15 75
19–30 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 15 15 90
31–50 1.4 1.4 18 30 6 1.9 600 2.6 450 85 770 15 15 90
Lactation
18 1.4 1.6 17 35 7 2.0 500 2.8 550 115 1200 15 19 75
19–30 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 15 19 90
31–50 1.4 1.6 17 35 7 2.0 500 2.8 550 120 1300 15 19 90
Note: For all nutrients, values for infants are AI. the glossary on the inside back cover defines cVitamin A recommendations are expressed as retinol activity equivalents (RAe).
units of nutrient measure. d VitaminD recommendations are expressed as cholecalciferol and assume an absence of
aNiacin recommendations are expressed as niacin equivalents (Ne), except for recommendations adequate exposure to sunlight.
for infants younger than 6 months, which are expressed as preformed niacin. eVitamin e recommendations are expressed as α-tocopherol.
b Folate recommendations are expressed as dietary folate equivalents (DFe).

Recommended Dietary Allowances (RDA) and Adequate Intakes (AI) for Minerals
RDA (mg/day)

RDA (mg/day)

RDA (mg/day)

RDA (mg/day)

RDA (mg/day)

RDA (μg/day)

RDA (μg/day)

RDA (μg/day)

RDA (μg/day)
Molybdenum
Phosphorus

Manganese
Magnesium
AI (mg/day)

AI (mg/day)

AI (mg/day)

AI (mg/day)

AI (mg/day)

AI (μg/day)
Potassium

Chromium
Selenium
Chloride

Fluoride
Calcium
Sodium

Copper
Iodine
Zinc
Iron

Age (yr)
Infants
0–0.5 120 180 400 200 100 30 0.27 2 110 15 200 0.003 0.01 0.2 2
0.5–1 370 570 700 260 275 75 11 3 130 20 220 0.6 0.5 5.5 3
Children
1–3 1000 1500 3000 700 460 80 7 3 90 20 340 1.2 0.7 11 17
4–8 1200 1900 3800 1000 500 130 10 5 90 30 440 1.5 1.0 15 22
Males
9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.9 2 25 34
14–18 1500 2300 4700 1300 1250 410 11 11 150 55 890 2.2 3 35 43
19–30 1500 2300 4700 1000 700 400 8 11 150 55 900 2.3 4 35 45
31–50 1500 2300 4700 1000 700 420 8 11 150 55 900 2.3 4 35 45
51–70 1300 2000 4700 1000 700 420 8 11 150 55 900 2.3 4 30 45
.70 1200 1800 4700 1200 700 420 8 11 150 55 900 2.3 4 30 45
Females
9–13 1500 2300 4500 1300 1250 240 8 8 120 40 700 1.6 2 21 34
14–18 1500 2300 4700 1300 1250 360 15 9 150 55 890 1.6 3 24 43
19–30 1500 2300 4700 1000 700 310 18 8 150 55 900 1.8 3 25 45
31–50 1500 2300 4700 1000 700 320 18 8 150 55 900 1.8 3 25 45
51–70 1300 2000 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45
.70 1200 1800 4700 1200 700 320 8 8 150 55 900 1.8 3 20 45
Pregnancy
18 1500 2300 4700 1300 1250 400 27 12 220 60 1000 2.0 3 29 50
19–30 1500 2300 4700 1000 700 350 27 11 220 60 1000 2.0 3 30 50
31–50 1500 2300 4700 1000 700 360 27 11 220 60 1000 2.0 3 30 50
Lactation
18 1500 2300 5100 1300 1250 360 10 13 290 70 1300 2.6 3 44 50
19–30 1500 2300 5100 1000 700 310 9 12 290 70 1300 2.6 3 45 50
31–50 1500 2300 5100 1000 700 320 9 12 290 70 1300 2.6 3 45 50
Note: For all nutrients, values for infants are AI. the glossary on the inside back cover defines units of nutrient measure.

B
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Tolerable Upper Intake Levels (UL) for Vitamins
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Vitamin B 6

Vitamin A

Vitamin D
Vitamin C

(mg/day)c
(mg/day)a

Vitamin E
(μg/day)a

(IU/day) b
(mg/day)

(mg/day)

(mg/day)

(μg/day)
Choline
Niacin

Folate
Age (yr)
Infants
0–0.5 — — — — — 600 25 —
0.5–1 — — — — — 600 38 —
Children
1–3 10 30 300 1000 400 600 63 200
4–8 15 40 400 1000 650 900 75 300
9–13 20 60 600 2000 1200 1700 100 600
Adolescents
14–18 30 80 800 3000 1800 2800 100 800
Adults
19–70 35 100 1000 3500 2000 3000 100 1000
.70 35 100 1000 3500 2000 3000 100 1000
Pregnancy
18 30 80 800 3000 1800 2800 100 800
19–50 35 100 1000 3500 2000 3000 100 1000
Lactation
18 30 80 800 3000 1800 2800 100 800
19–50 35 100 1000 3500 2000 3000 100 1000
athe uL for niacin and folate apply to synthetic forms cthe uL for vitamin e applies to any form of supplemental
obtained from supplements, fortified foods, or a α-tocopherol, fortified foods, or a combination of the two.
combination of the two.
bthe uL for vitamin A applies to the preformed vitamin only.

Tolerable Upper Intake Levels (UL) for Minerals

Molybdenum
Phosphorus

Manganese
Magnesium

Vanadium
(mg/day)d

Selenium
(mg/day)

(mg/day)

(mg/day)

(mg/day)

(mg/day)

(mg/day)

(mg/day)

(mg/day)

(mg/day)

(mg/day)

(mg/day)
Chloride

Fluoride
Calcium

(μg/day)

(μg/day)

(μg/day)

(μg/day)
Sodium

Copper

Nickel
Iodine

Boron
Zinc
Iron

Age (yr)
Infants
0–0.5 — — 1000 — — 40 4 — 45 — — 0.7 — — — —
0.5–1 — — 1500 — — 40 5 — 60 — — 0.9 — — — —
Children
1–3 1500 2300 2500 3000 65 40 7 200 90 1000 2 1.3 300 3 0.2 —
4–8 1900 2900 2500 3000 110 40 12 300 150 3000 3 2.2 600 6 0.3 —
9–13 2200 3400 3000 4000 350 40 23 600 280 5000 6 10 1100 11 0.6 —
Adolescents
14–18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0 —
Adults
19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 1.8
51–70 2300 3600 2000 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 1.8
.70 2300 3600 2000 3000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 1.8
Pregnancy
18 2300 3600 3000 3500 350 45 34 900 400 8000 9 10 1700 17 1.0 —
19–50 2300 3600 2500 3500 350 45 40 1100 400 10,000 11 10 2000 20 1.0 —
Lactation
18 2300 3600 3000 4000 350 45 34 900 400 8000 9 10 1700 17 1.0 —
19–50 2300 3600 2500 4000 350 45 40 1100 400 10,000 11 10 2000 20 1.0 —
d the uL for magnesium applies to synthetic forms obtained from supplements or drugs only. SouRCe: Adapted from the Dietary Reference Intakes series, National Academies Press.
Note: An upper Limit was not established for vitamins and minerals not listed and for those National Academies of Sciences.
age groups listed with a dash (—) because of a lack of data, not because these nutrients are
safe to consume at any level of intake. All nutrients can have adverse effects when intakes are
excessive.

C
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Understanding
Nutrition

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Understanding
Nutrition
Fourteenth Edition

Ellie Whitney
Sharon Rady Rolfes

Australia Brazil Mexico Singapore United Kingdom United States

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Ellie Whitney/Sharon Rady Rolfes
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To the memory of Eva May Nunnelly Hamilton, who first undertook to

write this book with me in 1975. Her scholarship, enthusiasm, and warmth
pervade its pages still. And to my partner, Sharon Rady Rolfes, whose
dedication to accuracy and clarity has continuously improved this book from
edition to edition.
Ellie Whitney

To the memory of my sweet mama, Gladys Abdelnour Rady, who nourished

me with unconditional love and delicious Mediterranean food (long before
others realized how healthy it was). All that I am began with her, and for
that I am most thankful.
Sharon Rady Rolfes

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