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Nutrient amounts are measured in various units:

 g = gram

 mg = milligram = of a gram

 mcg = microgram = of a gram

 IU = international unit

 RE = retinol equivalent = the amount of “true” vitamin A in an IU

 a-TE = alpha-tocopherol equivalent = the amount of alpha-tocopherol in a unit of vitamin E

TABLE 3-1 Vitamin RDAs for Healthy Adults

Age (Years)	Vitamin A (RE/IU)†	Vitamin D (mcg/IU)‡*	Vitamin E (a-TE)	Vitamin K (mcg)*	Vitamin C (mg)
Males
19–30	900/2,970	15/600	15	120	90
31–50	900/2,970	15/600	15	120	90
51–70	900/2,970	15/600	15	120	90
71 and older	900/2,970	20/800	15	120	90
Females
19–30	700/2,310	15/600	15	90	75
31–50	700/2,310	15/600	15	90	75
51–70	700/2,310	15/600	15	90	75
71 and older	700/2,310	20/900	15	90	75

* Adequate Intake (AI)

† The “official” RDA for vitamin A is still 1,000 RE/5,000 IU for a male, 800 RE/4,000 IU for a female who isn’t pregnant or nursing; the lower numbers listed on this chart are the currently recommended levels for adults.

‡ The current recommendations are the amounts required to prevent vitamin D deficiency disease; recent studies suggest that the optimal levels for overall health may actually be higher, in the range of 800–1,000 IU a day.

Age (years)	Thiamin (Vitamin B1) (mg)	Riboflavin (Vitamin B2) (mg)	Niacin (NE)	Pantothenic acid (mg)*	Vitamin B6 (mg)	Folate (mcg)	Vitamin B12 (mcg)	Biotin (mcg)*
Males
19–30	1.2	1.3	16	5	1.3	400	2.4	30
31–50	1.2	1.3	16	5	1.3	400	2.4	30
50–70	1.2	1.3	16	5	1.7	400	2.4	30
71 and older	1.2	1.1	16	5	1.7	400	2.4	30
Females
19–30	1.1	1.1	14	5	1.3	400	2.4	30
31–50	1.1	1.1	14	5	1.3	400	2.4	30
51–70	1.1	1.1	14	5	1.5	400	2.4	30
71 and older	1.1	1.1	14	5	1.5	400	2.4	30
Pregnant	1.4	1.1	18	6	1.9	600	2.6	30
Nursing	1.4	1.1	17	7	2.0	500	2.8	35

* Adequate Intake (AI)

TABLE 3-2 Mineral RDAs for Healthy Adults

Age (years)	Calcium (mg)*	Phosphorus (mg)	Magnesium (mg)	Iron (mg)	Zinc (mg)	Copper (mcg)
Males
19–30	1,000	700	400	8	11	900
31–50	1,000	700	420	8	11	900
51–70	1,200	700	420	8	11	900
71 and older	1,200	700	420	8	11	900
Females
19–30	1,000	700	310	18	8	900
31–50	1,000	700	320	18	8	900
51–70	1,000/1,500**	700	320	8	8	900
71 and older	1,000/1,500**	700	320	8	8	900
Pregnant	1,000–1,300	700–1,250	350–400	27	11–12	1,000
Nursing	1,000–1,300	700–1,250	310–350	9–10	12–13	1,300

* Adequate Intake (AI)

** The lower recommendation is for postmenopausal women taking estrogen supplements; the higher figure is for postmenopausal women not taking estrogen supplements.

Age (years)	Iodine (mcg)	Selenium (mcg)	Molybdenum (mcg)	Manganese (mg)*	Fluoride (mg)*	Chromium (mcg)*	Choline (mg)*
Males
19–30	150	55	45	2.3	4	36	550
31–50	150	55	45	2.3	4	36	550
51–70	150	55	45	2.3	4	30	550
71 and older	150	55	45	2.3	4	30	550
Females
19–30	150	55	45	1.8	3	25	425
31–50	150	55	45	1.8	3	25	425
51–70	150	55	45	1.8	3	20	425
71 and older	150	55	45	1.8	3	20	425
Pregnant	220	60	50	2.0	1.5–4.0	29–30	450
Nursing	290	70	50	2.6	1.5–4.0	44–45	550

* Adequate Intake (AI)

Adapted with permission from Recommended Dietary Allowances (Washington D.C.: National Academy Press, 1989), and DRI panel reports, 1997–2004

Hankering for more details? Notice something missing? Right — no recommended allowances for fat, carbohydrates, and, of course, water. You can find those (respectively) in Chapters 7, 8, and 12.

The slogan “No Sale Ever Is Final,” printed on the sales slips at one of my favorite clothing stores, definitely applies to nutritional numbers. RDAs, AIs, and DRIs should always be regarded as works in progress, subject to revision at the first sign of a new study. In other words, in an ever-changing world, here’s one thing of which you can be absolutely certain: The numbers in this chapter will change. Sorry about that.