RDI Tables for Adults 19-30 years

RDI Tables for Adults 19-30 years

Author -  Emily Hope

RDI tables for carbohydrate, protein, fat, vitamins and minerals for adults 19-30 years.

Vitamin and Mineral RDIs for Adults 19-30 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 40mg
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
Women: 7mg
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 19-30 years

Nutrient Recommended Dietary Intake per day
Carbohydrate 6 servings per day1
Protein Men: 64g
Women: 46g
Linoleic Acid Men: 13g
Women: 8g
α-Linolenic Acid Men: 1.3g
Women: 0.8g
Dietary Fibre Men: 30g
Women: 25g

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