Healtheries. Feel good from the inside out.

Nutrient	Infant 7-12mths	Child 1-3yrs	Child 4-7yrs	Child 8-11yrs	Girls 12-15yrs	Boys 12-15yrs	Girls 16-18yrs	Boys 16-18yrs	Women 19-54yrs	Men 19-64yrs	Breast feeding	Women 54+yrs	Men 64+yrs	NADRI Adult 50+yrs*	Examples
Vitamin A (mcg)	300	300	350	500	725	725	750	750	750	750	1200	750	750	700 - 900	1 cooked carrot = 700mcg
Thiamin mg (B1)	0.4	0.5	0.7	0.9	1	1.2	0.9	1.2	0.8	1.1	1.2	0.7	0.9	1.1 - 1.2	100g lean pork schnitzel = 0.8mg
Riboflavin mg (B2)	0.6	0.8	1.1	1.3 -1.4	1.6	1.8	1.4	1.9	1.2	1.7	1.7	1	1.3	1.1 - 1.3	100g chicken liver pate = 1.4mg 100g beef fillet steak = 2mg
Niacin mg (B3)	7	10	12	15	18	20	16	21	13	19	18	11	16	14 - 16	100g grilled chicken breast = 15mg
Vitamin B6 mg (Pyridoxine)	0.5	0.6 -0.9	0.8 -1.3	1.1 - 1.6	1.2 - 1.8	1.4 - 2.1	1.1 - 1.6	1.5 - 2.2	0.9 - 1.4	1.3 - 1.9	1.6 -2.2	0.8 - 1.1	1.0 - 1.5	1.5 - 1.7	1 cup canned salmon = 1mg
Folate mcg (Folic Acid)	75	100	100	150	200	200	200	200	200	200	350	200	200	400	1 cup fruit and nut muesli = 175mcg
Vitamin B12 mcg (Cyanocobalanim)	0.7	1	1.5	1.5	2	2	2	2	2	2	2.5	2	2	2.4	1/2 fillet baked fish = 2mcg
Vitamin C mg (Ascorbic Acid)	30	30	30	30	30	30	30	40	30	40	95	30	40	75 - 90	1/2 orange = 45mg 1/2 kiwifruit = 45mg
Vitamin E mg (Tocopherol)	4	5	6	8	9	10.5	8	11	7	10	9.5	7	10	15	1 tablespoon sunflower seeds = 7.5mg
Zinc mg	4.5	4.5	6	9	12	12	12	12	12	12	18	12	12	8 - 11	1 grilled beef steak = 11mg 2 oysters = 16mg
Iron mg	9	6 - 8	6 - 8	6 - 8	10 - 13	10 - 13	10 - 13	10 - 13	12 - 16	7	12 - 16	5 -7	7	8	100g cooked mussels = 11mg
Iodine mcg	60	70	90	120	120	150	120	150	120	150	170	120	150	150	150g cooked fish = 50mcg 1 pot yoghurt = 90mcg
Magnesium mg	60	80	110	160 - 180	240	260	270	320	270	320	340	270	320	320 - 420	2 bananas = 70mg 1 bowl muesli = 90mg
Calcium mg	550	700	800	800 – 900	1000	1200	800	1000	800	800	1200	1000	800	1200	100g edam cheese = 770mg 200ml glass non-fat milk = 300mg
Selenium mcg	15	25	30	50	70	85	70	85	70	85	85	70	85	55	1 cup cashew nuts = 30mcg

When using this table, based on Australian and New Zealand information, it is important to note that New Zealand soils are low in iodine and selenium. As a result New Zealand plant and animal food sources are low in these two minerals and levels of intake for New Zealanders may need to be higher than what is listed here.

Recommended Daily Intake