RDI Table for Adults 31-50 years

RDI Table for Adults 31-50 years

Author -  Emily Hope

RDI tables for carbohydrate, protein, fat, vitamins and minerals for adults 31-50 years.

Vitamin and Mineral RDIs for Adults 31-50 years

Nutrient

Recommended Dietary Intake per day

Vitamin A (retinol equivalents)

Men: 900µg

Women: 700 µg

Vitamin B12

2.4µg

Folate (folate equivalents)

400µg

Vitamin C

45mg

Vitamin D

AI1 = 5µg

Vitamin E

Men: AI1 = 10mg

Women: AI1 = 7mg

Vitamin K

Men: AI1 = 70µg

Women: AI1 = 60µg

Calcium

1000mg

Iodine

150µg

Iron

Men: 8mg

Women: 18mg

Zinc

Men: 14mg

Girls: 8mg

Selenium

Men: 70 µg

Women: 60 µg

Sodium

AI1 = 460-920mg

1AI = Adequate Intake. An adequate Intake is used when an RDI cannot be determined. It is the average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intakes by a group of apparently healthy people that are assumed to be adequate.

Carbohydrate, protein, fat & fibre RDIs for Adults 31-50 years

Nutrient

Recommended Dietary Intake per day

Carbohydrate

6 servings per day1

Protein

Men: 64g

Women: 46g

Linoleic Acid

Boys: 13g

Girls: 8g

α-Linolenic Acid

Boys: 1.3g

Girls: 0.8g

Dietary Fibre

Men: 30g

Women: 25g

1 Ministry of Health. Food and Nutrition Guidelines for Healthy Adults. 2003. Wellington, New Zealand