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RDA - AI - UL

In 1997 the United States Department of Agriculture (USDA) created a newer and more extensive way of looking at RDA's. They created the dietary reference intakes (DRI's) which categorizes intakes into four different definitions.

ATTENTION: The amount of food’ s nutrients and their % of the daily suggested intake for you, are based on the RDA. When there is not established the RDA, the % of the daily suggested intake for you are based on AI.

Recommended Dietary Allowance (RDA): the average level of daily dietary intake which is sufficient enough to meet nutrient requirements of 97– 98 percent of healthy persons in particular life stages and gender groups.

Adequate Intake (AI): the recommended intake based on experimentally or observed approximations of nutrient intake by groups of healthy individuals, which are assumed adequate. These are used when RDA's can't be determined.

Tolerable Upper Intake Level (UL): a highest level of nutrient intake daily that will not pose a risk of adverse effects for most people in the population. As you increase intake above the UL your risk for adverse reactions increase. This is the major difference between the DRI's and the old RDA's as they never offered the highest level that could be consumed.

Estimated Average Requirement (EAR): used as the basis for RDA and is a value of daily nutrient intake which is estimated to meet requirements for half of healthy people in a gender group or life stage.

Information about Micrograms, Milligrams & International Units
• mcg = microgram • mg = milligram
• To convert mcg' s to mg's divide the mcg' s by 1,000. Example 400 mcg/1000 = .4 mg.
• To convert mg's to mcg' s multiply the mg's by 1,000. Example .4 mg*1000 = 400 mcg.
• To convert vitamin’ s A mcg to IU, multiply the mcg by 3,333. Example: 200 mcg A * 3,333 = 667 IU. To convert IU to mcg divide the IU by 3,333.
• To convert vitamin’s D mcg to IU, multiply the mcg by 40. Example: 10 mcg D * 40 = 400 IU. To convert IU to mcg divide the IU by 40.


Tables: Upper Intake Levels (UL) / USDA

A. VITAMINES

Group
  A
(
mcg)
  C
(
mg)
  D 
(
mcg)
  E
(
mg)
  K
(
mcg)
  B6
(
mg)
  B12
(
mcg)
Thiamin
(
mg)
Riboflavin
(
mg)
Niacin
(
mg)
Folate
(
mcg)
Pantothenic
Acid
(mg)
Biotin
(mcg)
Choline
(mg)
Infants
   0-6 mo
   7-12 mo

  600
  300

 ND
 ND

  25
  25

   ND
   ND

  ND
  ND

   ND
   ND

  ND
  ND

    ND
    ND

    ND
    ND

   ND
  ND

  ND
  ND

      ND
      ND

   ND
   ND

  ND
  ND
Children
   1-3 y
   4-8 y

  600
  900

 400
 650

  50
  50

  200
  300

  ND
  ND

   30
   40

  ND
  ND

    ND
    ND

    ND
    ND

  10
  15

  300
  400

      ND
      ND

  ND
  ND

  1.0
  1.0
Males,
Females

   9-13 y
  14-18 y
  19-70 y
  70+ y


 1,700
 2,800
 3,000
 3,000


1,200
1,800
2,000
2,000


  50
  50
  50
  50


  600
  800
1,000
1,000


  ND
  ND
  ND
  ND


   60
   80
 100
 100


  ND
  ND
  ND
  ND


    ND
    ND
    ND
    ND


    ND
    ND
    ND
    ND


  20
  30
  35
  35


  600
  800
 1,000
 1,000


      ND
      ND
      ND
      ND


   ND
   ND
   ND
   ND


  2.0
  3.0
  3.5
  3.5
Pregnancy
  14-18 y
  19-50 y

 2,800
 3,000

1,800
2,000

  50
  50

  800
1,000

  ND
  ND

   80
 100

  ND
  ND

    ND
    ND

    ND
    ND

  30
  35

  800
 1,000

      ND
      ND

   ND
   ND

  3.0
  3.5
Lactation
  14-18 y
  19-50 y

 2,800
 3,000

1,800
2,000

  50
  50

  800
1,000

  ND
  ND

   80
 100

  ND
  ND

    ND
    ND

    ND
    ND

  30
  35

  800
 1,000

      ND
      ND

   ND
   ND

  30
  35
 
Β. ELEMENTS

Groups
Calc
ium
(gr)
Chr
(mcg)
Copper
(mcg)
Fluoride
(mg)
Iodine
(mcg)
Iron(mg)
Magne
sium
(mg)
Man-
ganese
(mg)
Moly-
bedenum
(mcg)
Phos-
phorus
(mg)
Selenium
(mcg)
Zinc
(mg)
Sodium
(g/d)
Chloride
(g/d)
Infants
  0-6 mo
  7-12 mo

   ND
   ND

  ND
  ND

   ND
   ND

   0.7
   0.9

   ND
   ND

  40
  40

   ND
   ND

    ND
    ND

     ND
     ND

   ND
   ND

    45
    60

   4
   4

    ND
    ND

   ND
   ND
Children
  1-3 y
  4-8 y

  2.5
  2.5

  ND
  ND

  1,000
  3,000

   1.3
   2.2

  200
  300

  40
  40

   65
  110

    2
    3

    300
    600

    3
    3

    90
   150

   7
  12

   1.5
   1.9

   2.3
   2.9
Males,
Females

    9-13 y
  14-18 y
  19-70 y
  70+ y

  2.5
  2.5
  2.5
  2.5

  ND
  ND
  ND
  ND

  5,000
  8,000
 10,000
 10,000

   10
   10
   10
   10

  600
  900
 1,100
 1,100

  40
  45
  45
  45

  350
  350
  350
  350

   6
    9
   11
   11

   1,100
   1,700
   2,000
   2,000

    4
    4
    4
    3

   280
   400
   400
   400

  23
  34
  40
  40

  2.2
   2.3
   2.3
   2.3

  3.4
   3.6
   3.6
   3.6
Pregnancy
  14-18 y
  19-50 y

  2.5
  2.5

  ND
  ND

  8,000
 10,000

   10
   10

  900
 1,100

  45
  45

  350
  350

    9
   11

   1,700
   2,000

   3.5
   3.5

   400
   400

  34
  40

   2.3
   3.6

   3.6
   3.6
Lactation
  14-18 y
  19-50 y

  2.5
  2.5

  ND
  ND

  8,000
 10,000

   10
   10

  900
 1,100

  45
  45

  350
  350

    9
   11

   1,700
   2,000

    4
    4

   400
   400

  34
  40

   2.3
   2.3

   3.6
   3.6
 ND = No determind

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See all the nutrients in the food and their percentage in RDA for each of them in relation to you.
  
  
  
  
  
The information included in Vitatester is solely of informative nature and cannot substitute the opinion or the visit to a doctor or another health expert.
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