RDA (Recommended Dietary Allowances) Chart

RDA Recommended Dietary Allowance for daily dose requirements of each vitamin is Published by the National Academy of Sciences food and Nutrition Board, See following table.

RDA (recommended dietary allowances) Chart

Vitamin
Food Sources
RDA
Fat Soluble (Vitamin A)
Whole milk, butter, eggs, leafy green and yellow vegetables, fruits, liver
Male: 1000 μg or 5000 IU
Female: 800 μg or 4000 IU
Pregnancy: 1000 μg or 5000 IU
Lactating: 1200 μg or 6000 IU
Fat Soluble (Vitamin D)
Fortified milk, egg yolk, tuna, salmon
Male and Female: 40–80 μg or 200–400 IU
Fat Soluble (Vitamin E)
Whole-grain
cereals, wheat germ, vegetable oils, lettuce, sunflower seeds
Male: 10 mg/d; 15 IU
Female: 8 mg/d; 12 IU
Pregnancy: 10–12 mg/day
Fat Soluble (Vitamin K)
Leafy green vegetables, liver, cheese, egg yolk
Male: 70–80 μg/day
Female: 60–65 μg/day
Taking broad spectrum
antibiotics: 140 μg/day
Pregnancy: 65 μg/day
Water-Soluble
( C) Ascorbic acid
Citrus fruits, tomatoes, leafy green vegetables, potatoes
Male
and female: 60 mg/day
Pregnancy:
70 mg/dL
Lactating:
95 mg/dL
B1 thiamine
Enriched breads and cereals, yeast, liver, pork, fish, milk
Male:
1.5 mg
Female:
1.1 mg
Pregnancy:
1.5 mg
Lactating:
1.6 mg
B2 riboflavin
Milk, enriched breads and cereals, liver, lean meats, eggs, leafy green vegetables
Male:
1.4–1.7 mg
Female:
1.2–1.3 mg
Pregnancy:
1.6 mg
Lactating:
1.8 mg
B3 niacin
 
B6 pyridoxine
Eggs, meat, liver, beans, peas, enriched bread and cereals Lean meat, leafy green vegetables, whole-grain cereals, yeast, bananas
Male:
15–19 mg/day
Female:
13–15 mg/day
B12
Liver, kidney, fish, milk
Male and female: 3 μg/day Pregnancy: 4 μg/day
Folic Acid
Leafy green vegetables, yellow fruits and vegetables, yeast, meats
Male and female: 400 μg/day
Pregnancy: 600–800 μg/day
Lactating: 600–800 3 μg/day

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