RDA for a 30 year old male

Here are the recommended dietary allowances (RDA), according to the US Food and Nutrition Board (FNB), for nutrients for a male, age = 30 years.

Click on our list of nutrients which includes all vitamins and minerals. Each link gives a description of sources, benefits, 3D pictures and the problems that deficiency may cause.

(Note: nutrients with a star indicate Adequate Intake or AI because no RDA can be established)

vitamin A = 900 (micro-gram) vitamin C = 90 (mg) vitamin D = 5 (micro-gram) vitamin E = 15 (mg) vitamin K = 120 (micro-gram) thiamin = 1.2 (mg) riboflavin = 1.3 (mg) niacin = 16 (mg) vitamin B6 = 1.3 (mg) foliate = 400 (micro-gram) vitamin B12 = 2.4 (micro-gram) pantothenic = 5 (mg) biotin = 30 (micro-gram) choline = 550 (mg)

calcium = 1000 (mg) chromium = 35 (micro-gram) copper = 900 (micro-gram) fluoride = 4.0 (mg) iodine = 150 (micro-gram) iron = 8 (mg) magnesium = 420 (mg) manganese = 2.3 (mg) molybdenum = 45 (micro-gram) phosphorus = 700 (mg) selenium = 55 (micro-gram) zinc = 11 (mg) potassium = 4.7 (g) sodium = 1.5 (g) chloride = 2.3 (g)

Use the search box below to recalculate DRI for a different person.

Recommended Dietary Allowance (RDA) Search age sex   male female female (pregnant) female (lactating)