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Recommended Daily Allowances
Daily Values

The Recommended Dietary Allowances (RDA) are designed to prevent deficiency diseases in most healthy people. But deficiency diseases such as scurvy and beriberi are not the problems of the civilized world. These are the RDAs, as set forth by the Food and Nutrition Board of the National Research Council.

Vitamin A
(& beta-carotene)*
5000/4000 IU

Vitamin C 60 mg

Vitamin D 200 IU

Vitamin E* 15/12 IU

Vitamin K* 80/60 mcg

Thiamin (B1)* 1.5/1.1

Riboflavin (B2)*
1.7/1.3 mg

Niacin (& niacinamide;
B3)* 19/15 mg

Pyridoxine (B6)*
2.0/1.6 mg

Folate (folic acid)*
0.2/0.18 mg

Cobalamin (B12) 2

Biotin* 0.3 mg

Pantothenic acid (B5)*
4/7 mg

Calcium 800 mg

Iron* 10/15 mg

Phosphorus 800 mg

Iodine 150 mcg

Magnesium* 350/280

Zinc 15 mg

Copper 1.5-3 mg

Sodium 500 mg

Potassium 2000 mg

Selenium* 70/55 mcg

*Second value is for

Daily Values

On food and supplement labels, you will see nutrients listed as "Percent Daily Value," or the relative amount of that nutrient in a portion of
food, compared to another standard of dietary needs. This "DV" amount is different from the RDA.

Vitamin A (&
beta-carotene)5000 IU

Vitamin C 60 mg

Vitamin D 400 IU

Vitamin E 30 IU

Thiamin (B1) 1.5 mg

Riboflavin (B2) 1.7 mg

Niacin (& niacinamide; B3) 20

Pyridoxine (B6) 2.0 mg

Folate (folic acid) 0.4mg

Cobalamin (B12) 6.0 mcg

Biotin 0.3 mg

Pantothenic acid (B5) 10 mg

Calcium 1000 mg

Iron 18 mg

Phosphorus 1000 mg

Iodine 150 mcg

Magnesium 400 mcg

Zinc 15 mg

Copper 2 mg

Sodium 2500 mg

Potassium 4000 mg

There are no Daily Values for
other nutrients, such as vitamin K,
manganese, selenium and
chromium, but this does not mean
they are unimportant.


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