RDA of Vitamins and Minerals

RDA of Vitamins and Minerals Nutrient/ Ingredient RDA Life Stage Group 5 0-6 mo 50% - - 6 7-12mo 50% - - 8 12 4-8y 250% 500% - 20 9-13y 250% 500% - 25 14-18y 250% 500% - 30 19-30y 250% 500% 30 31-50y 250% 500% 300µg 30 50-70y 250% 500% Biotin (µg) 30 70y 250% 500% 20 9-13y 250% 500% - 25 14-18y 250% 500% - 30 19-30y 250% 500% 30 31-50y 250% 500% 300µg 30 50-70y 250% 500% 30 70y 250% 500% 30 30 19-30y 100% 100% - 30 31-50y 100% 100% - 35 18y 250% 500% - 35 19-30y 250% 500% - 35 31-50y 250% 500% - 1

125 150 7-12mo 50% - - 200 250 4-8y 100% 150% - 375 9-13y 100% 150% - 550 14-18y 100% 150% - 550 19-30y 100% 150% 550 31-50y 100% 150% 550 50-70y 100% 150% 500% 550 70y 100% 150% Choline (mg) 375 9-13y 100% 150% - 400 14-18y 100% 150% - 425 19-30y 100% 150% 425 31-50y 100% 150% 500% 425 50-70y 100% 150% 425 70y 100% 150% 450 450 19-30y 100% 100% - 450 31-50y 100% 100% - 550 18y 100% 150% - 550 19-30y 100% 150% - 550 31-50y 100% 150% - 2

65 0-6 mo 50% - - 80 7-12mo 50% - - 150 200 4-8y 100% 100% - 300 9-13y 100% 150% - 400 14-18y 100% 150% - 400 19-30y 100% 150% 400 31-50y 100% 150% 600 µg 400 50-70y 100% 150% 400 70y 100% 150% Folate (µg) (Folacin, Folic Acid, 300 9-13y 100% 150% - Pteroylpolyglutamate) 400 14-18y 100% 150% - 400 19-30y 100% 150% 400 31-50y 100% 150% 600 µg 400 50-70y 100% 150% 400 70y 100% 150% 600 600 19-30y 100% 100% - 600 31-50y 100% 100% - 500 500 19-30y 100% 100% - 500 31-50y 120% 100% - 3

2 0-6 mo 50% - - 4 7-12mo 50% - - 6 8 4-8y 120% 150% - 12 9-13y 120% 150% - 16 14-18y 120% 150% - 16 19-30y 120% 150% 16 31-50y 120% 150% 24mg 16 50-70y 120% 150% 16 70y 120% 150% Niacin (mg) 12 9-13y 120% 150% - 14 14-18y 120% 150% - 14 19-30y 120% 150% 14 31-50y 120% 150% 24mg 14 50-70y 120% 150% 14 70y 120% 150% 18 18 19-30y 100% 100% - 18 31-50y 100% 100% - 17 18y 120% 150% - 17 19-30y 120% 150% - 17 31-50y 120% 150% - 4

1.7 0-6 mo 50% - - 1.8 7-12mo 50% - - 2 3 4-8y 500% 1000% - 4 9-13y 500% 1000% - 5 14-18y 500% 1000% - 5 19-30y 500% 1000% 5 31-50y 500% 1000% 50mg 5 50-70y 500% 1000% 5 70y 500% 1000% Pantothenic Acid (mg) 4 9-13y 500% 1000% - 5 14-18y 500% 1000% - 5 19-30y 500% 1000% 5 31-50y 500% 1000% 50mg 5 50-70y 500% 1000% 5 70y 500% 1000% 6 6 19-30y 100% 100% - 6 31-50y 100% 100% - 7 18y 500% 1000% - 7 19-30y 500% 1000% - 7 31-50y 500% 1000% - 5

0.3 0-6 mo 50% - - 0.4 7-12mo 50% - - 0.5 0.6 4-8y 500% 1000% - 0.9 9-13y 500% 1000% - 1.3 14-18y 500% 1000% - 1.3 19-30y 500% 1000% 1.3 31-50y 500% 1000% 17.5mg 1.3 50-70y 500% 1000% 1.3 70y 500% 1000% Riboflavin (B2) (mg) 0.9 9-13y 500% 1000% - 1.0 14-18y 500% 1000% - 1.1 19-30y 500% 1000% 1.1 31-50y 500% 1000% 17.5mg 1.1 50-70y 500% 1000% 1.1 70y 500% 1000% 1.4 1.4 19-30y 100% 100% - 1.4 31-50y 100% 100% - 1.6 18y 500% 1000% - 1.6 19-30y 500% 1000% - 1.6 31-50y 500% 1000% - 6

0.2 0-6 mo 50% - - 0.3 7-12mo 50% - - 0.5 0.6 4-8y 500% 1000% - 0.9 9-13y 500% 1000% - 1.2 14-18y 500% 1000% - 1.2 19-30y 500% 1000% 1.2 31-50y 500% 1000% 20mg 1.2 50-70y 500% 1000% 1.2 70y 500% 1000% Thiamin (B1) (mg) 0.9 9-13y 500% 1000% - 1.0 14-18y 500% 1000% - 1.1 19-30y 500% 1000% 1.1 31-50y 500% 1000% 20mg 1.1 50-70y 500% 1000% 1.1 70y 500% 1000% 1.4 1.4 19-30y 100% 100% - 1.4 31-50y 100% 100% - 1.4 18y 500% 1000% - 1.4 19-30y 500% 1000% - 1.4 31-50y 500% 1000% - 7

400 500 7-12mo - - - 300 400 4-8y 100% 150% - 600 9-13y 100% 150% - 900 14-18y 100% 150% - 900 19-30y 100% 150% 900 31-50y 100% 150% ND 900 50-70y 100% 150% Vitamin A (µg) 900 70y 100% 150% 600 9-13y 100% 150% - 700 14-18y 100% 150% - 700 19-30y 100% 150% 700 31-50y 100% 150% ND 700 50-70y 100% 150% 700 70y 100% 150% 750 18y 100% Warning 100% - 770 19-30y 100% 100% - 770 31-50y 100% 100% - 1.200 18y 100% 150% - 1.300 19-30y 100% 150% - 1.300 31-50y 100% 150% - 8

0.1 0-6 mo 50% - - 0.3 7-12mo 50% - - 0.5 0.6 4-8y 120% 200% - 1.0 9-13y 120% 200% - 1.3 14-18y 120% 200% - 1.3 19-30y 120% 200% 1.3 31-50y 120% 200% 30mg 1.7 50-70y 120% 200% 1.7 70y 120% 200% Vitamin B6 (mg) (Pyridoxine) 1.0 9-13y 120% 200% - 1.2 14-18y 120% 200% - 1.3 19-30y 120% 200% 1.3 31-50y 120% 200% 30mg 1.5 50-70y 120% 200% 1.5 70y 120% 200% 1.9 1.9 19-30y 100% 100% - 1.9 31-50y 100% 100% - 2.0 18y 120% 200% - 2.0 19-30y 120% 200% - 2.0 31-50y 120% 200% - 9

0.4 0-6 mo 50% - - 0.5 7-12mo 50% - - 0.9 1.2 4-8y 500% 1000% - 1.8 9-13y 500% 1000% - 2.4 14-18y 500% 1000% - 2.4 19-30y 500% 1000% 2.4 31-50y 500% 1000% 250 µg 2.4 50-70y 500% 1000% 2.4 70y 500% 1000% Vitamin B12 (µg) (Cobalamin) 1.8 9-13y 500% 1000% - 2.4 14-18y 500% 1000% - 2.4 19-30y 500% 1000% 2.4 31-50y 500% 1000% 250 µg 2.4 50-70y 500% 1000% 2.4 70y 500% 1000% 2.6 2.6 19-30y 100% 100% - 2.6 31-50y 100% 100% - 2.8 18y 500% 1000% - 2.8 19-30y 500% 1000% - 2.8 31-50y 500% 1000% - 10

40 0-6 mo 50% - - 50 7-12mo 50% - - 15 25 4-8y 100% 200% - 45 9-13y 150% 1000% - 75 14-18y 150% 1000% - 90 19-30y 150% 1000% 90 31-50y 150% 1000% 1000mg 90 50-70y 150% 1000% 90 70y 150% 1000% Vitamin C (mg) 45 9-13y 150% 1000% - (Ascorbic Acid) 65 14-18y 150% 1000% - 75 19-30y 150% 1000% 75 31-50y 150% 1000% 1000mg 75 50-70y 150% 1000% 75 70y 150% 1000% 80 18y 100% 100%. - 85 19-30y 100% 100% - 85 31-50y 100% 100% - 115 18y 150% 150% - 120 19-30y 150% 150% - 120 31-50y 150% 150% - 11

5 0-6 mo 50% - - 5 7-12mo 50% - - 5 5 4-8y 100% 200% - 5 9-13y 100% 200% - 5 14-18y 100% 200% - 5 19-30y 100% 200% 5 31-50y 100% 200% 10 µg 10 50-70y 100% 200% (400 IU) Vitamin D (µg) (Calciferol) 1 µg = 40 IU 15 70y 100% 200% 5 9-13y 100% 200% - 5 14-18y 100% 200% - 5 19-30y 100% 200% 5 31-50y 100% 200% 10 50-70y 100% 200% 15 70y 100% 200% 10 µg (400 IU) 5 5 19-30y 100% 100% - 5 31-50y 100% 100% - 5 18y 100% 200% - 5 19-30y 100% 200% - 5 31-50y 100% 200% - 12

4 5 7-12mo 50% - - 6 7 4-8y 200% 1000% - 11 9-13y 200% 1000% - 15 14-18y 200% 5000% - 15 19-30y 200% 5000% 15 31-50y 200% 5000% 800iu 15 50-70y 200% 5000% 15 70y 200% 5000% Vitamin E (mg) α-tocopherol 11 9-13y 200% 1000% - -for pure α- tocopherol 15 14-18y 200% 5000% - 1mg=1.5iu -for tocopherol mixture 15 19-30y 200% 5000% 1mg=1iu 15 31-50y 200% 5000% 800iu 15 50-70y 200% 5000% 15 70y 200% 5000% 15 15 19-30y 100% 100% - 15 31-50y 100% 100% - 19 18y 200% 1000% - 19 19-30y 200% 1000% - 19 31-50y 200% 1000% - 13

2.0 0-6 mo 50% - - 2.5 7-12mo 50% - - 30 1-3y 100% - - 55 4-8y 100% - - 60 9-13y 100% - - 75 14-18y 100% - - 120 19-30y 100% 120 31-50y 100% ND ND 120 50-70y 100% 120 70y 100% Vitamin K (µg) 60 9-13y 100% - - 75 14-18y 100% - - 90 19-30y 100% 90 31-50y 100% ND ND 90 50-70y 100% 90 70y 100% 75 18y 100% - - 90 19-30y 100% - - 90 31-50y 100% - - 75 18y 100% - - 90 19-30y 100% - - 90 31-50y 100% - - Nutrient/ Ingredient RDA Life Stage Group Arsenic ND - ND 14

ND - - - ND - - - Boron (mg/d) ND ND Up to 2mg allowed ND ND ND - - - ND - - - Nutrient/ Ingredient RDA Life Stage Group 210 270 7-12mo - - - 500 1-3y 50% 100% - 800 4-8y 50% 150% - 1.300 9-13y 100% 150% - 1.300 14-18y 100% 150% - 1.000 19-30y 100% 150% 1.000 31-50y 100% 150% ND 1.200 50-70y 100% 150% 1.200 70y 100% 150% Calcium (mg/d) 1.300 9-13y 100% 150% - 1.300 14-18y 100% 150% - 1.000 19-30y 100% 150% 1.000 31-50y 100% 150% ND 1.200 50-70y 100% 150% 1.200 70y 100% 150% 1.300 1.000 19-30y 100% 100% - 1.000 31-50y 100% 100% - 1.300 18y 100% 150% - 1.000 19-30y 100% 150% - 1.000 31-50y 100% 150% - 15

0.2 5.5 7-12mo - - - 11 1-3y 50% - - 15 4-8y 50% - - 25 9-13y 100% - - Chromium (µg/d) 35 14-18y 100% - - 35 19-30y 100% 35 31-50y 100% ND 120 µg 30 50-70y 100% 30 70y 100% 21 9-13y 100% - - 24 14-18y 100% - - 25 19-30y 100% 25 31-50y 100% ND 120 µg 20 50-70y 100% 20 70y 100% 29 18y 100% - - 30 19-30y 100% - - 30 31-50y 100% - - 44 18y 100% - - 45 19-30y 100% - - 45 31-50y 100% - - 16

200 220 7-12mo - - - 340 1-3y 50% 100% - 440 4-8y 50% 200% - 700 9-13y 100% 200% - 890 14-18y 100% 200% - 900 19-30y 100% 200% 900 31-50y 100% 200% 2mg 900 50-70y 100% 200% Copper (µg/d) 900 70y 100% 200% 700 9-13y 100% 200% - 890 14-18y 100% 200% - 900 19-30y 100% 200% 900 31-50y 100% 200% 2mg 900 50-70y 100% 200% 900 70y 100% 200% 1000 1000 19-30y 100% 100% - 1000 31-50y 100% 100% - 1300 18y 100% 200% - 1300 19-30y 100% 200% - 1300 31-50y 100% 200% - 17

0.01 0.5 7-12mo - - - 0.7 1-3y 50% Warning 100% - 1 4-8y 50% 100% - 2 9-13y 100% Warning 150% - 3 14-18y 100% 150% - 4 19-30y 100% 150% 4 31-50y 100% 150% ND 4 50-70y 100% 150% 4 70y 100% 150% Fluoride (mg/d) Warning 2 9-13y 100% 150% - 3 14-18y 100% 150% - 3 19-30y 100% 150% 3 31-50y 100% 150% ND 3 50-70y 100% 150% 3 70y 100% 150% 3 181.000y 100% Warning 100% - 3 19-30y 100% 100% - 3 31-50y 100% 100% - 3 18y 100% Warning 150% - 3 19-30y 100% 150% - 3 31-50y 100% 150% - 18

110 130 7-12mo 50% - - Iodine (µg/d) 90 1-3y 50% 100% - 90 4-8y 75% 100% - 120 9-13y 75% 100% - 150 14-18y 75% 100% - 150 19-30y 75% 100% 150 31-50y 75% 100% 350 µg 150 50-70y 75% 100% 150 70y 75% 100% 120 9-13y 75% 100% - 150 14-18y 75% 100% - 150 19-30y 75% 100% 150 1.20031-50y 75% 100% 350 µg 150 50-70y 75% 100% 150 70y 75% 100% 220 181.000y 75% 100% - 220 19-30y 75% 100% - 220 31-50y 75% 100% - 290 18y 75% 100% - 290 19-30y 75% 100% - 290 31-50y 75% 100% - 19

0.27 11 7-12mo 50% - - 7 1-3y 50% 100% - 10 4-8y 100% 150% - 8 9-13y 100% 150% 150% 11 14-18y 100% 150% 150% 8 19-30y 100% 150% 150% 8 31-50y 100% 150% 150% 8 50-70y 100% 150% 150% 8 70y 100% 150% 150% Iron (mg/d) 8 9-13y 100% 150% 200% 15 14-18y 100% 150% 200% 18 19-30y 100% 150% 200% 18 31-50y 100% 150% 200% 8 50-70y 100% 150% 200% 8 70y 100% 150% 200% 27 181.000y 100% 100% - 27 19-30y 100% 100% - 27 31-50y 100% 100% - 10 18y 100% 150% 150% 9 19-30y 100% 150% 150% 9 31-50y 100% 150% 150% 20

30 75 7-12 mo 50% - - 80 1-3y 50% - - 130 4-8y 100% - 150 mg 240 9-13y 100% - - 410 14-18y 100% - - 400 19-30y 100% 420 31-50y 100% ND ND 420 50-70y 100% 420 70y 100% Magnesium (mg/d) 240 9-13y 100% - - 360 14-18y 100% - - 310 19-30y 100% 320 31-50y 100% ND ND 320 50-70y 100% 320 70y 100% 400 181.000y 100% - - 350 19-30y 100% - - 360 31-50y 100% - - 360 18y 100% - - 310 19-30y 100% - - 320 31-50y 100% - - 21

0.003 0.6 7-12mo - - - 1.2 1-3y 50% 100% - 1.5 4-8y 100% 150% - 1.9 9-13y 100% 150% - 2.2 14-18y 100% 150% - 2.3 19-30y 100% 150% 2.3 31-50y 100% 150% 6mg/d 2.3 50-70y 100% 150% 2.3 70y 100% 150% Manganese (mg/d) 1.6 9-13y 100% 150% - 1.6 14-18y 100% 150% - 1.8 19-30y 100% 150% 1.8 31-50y 100% 150% 6mg/d 1.8 50-70y 100% 150% 1.8 70y 100% 150% 2.0 181.000y 100% 100% - 2.0 19-30y 100% 100% - 2.0 31-50y 100% 100% - 2.6 18y 100% 150% - 2.6 19-30y 100% 150% - 2.6 31-50y 100% 150% - 22

2 3 7-12mo - - - 17 1-3y 50% - - 22 4-8y 100% - - 34 9-13y 100% 43 14-18y 100% 45 19-30y 100% 45 31-50y 100% 45 50-70y 100% 45 70y 100% Molybdenum (µg/d) 34 9-13y 100% 43 14-18y 100% 45 19-30y 100% 45 31-50y 100% 45 50-70y 100% 45 70y 100% 50 181.000y 100% - - 50 19-30y 100% - - 50 31-50y 100% - - 50 18y 100% - - 50 19-30y 100% - - 50 31-50y 100% - - ND ND Nutrient/ Ingredient RDA Life Stage Group Nickel (mg/d) ND - ND ND ND 23

100 275 7-12mo - - - 460 1-3y 50% 100% - 500 4-8y 50% 100% - 1250 9-13y 75% 100% 1250 14-18y 75% 100% 700 19-30y 75% 100% 700 31-50y 75% 100% 700 50-70y 75% 100% 700 70y 75% 100% Phosphorus (mg) 1250 9-13y 75% 100% ND 1250 14-18y 75% 100% 700 19-30y 75% 100% 700 1.20031-50y 75% 100% 700 50-70y 75% 100% 700 70y 75% 100% 1250 181.000y 75% 100% - 700 19-30y 75% 100% - 700 31-50y 75% 100% - 1250 18y 75% 100% - 700 19-30y 75% 100% - 700 31-50y 75% 100% - 24

15 20 7-12mo - - - 20 1-3y 50% 100% - 30 4-8y 50% 200% - 40 9-13y 100% 200% - 55 14-18y 100% 200% - 55 19-30y 100% 200% 55 31-50y 100% 200% 150 µg 55 50-70y 100% 200% Selenium (µg) 55 70y 100% 200% 40 9-13y 100% 200% - 55 14-18y 100% 200% - 55 19-30y 100% 200% 55 31-50y 100% 200% 150 µg 55 50-70y 100% 200% 55 70y 100% 200% 60 60 19-30y 100% 100% - 60 31-50y 100% 100% - 70 18y 100% 200% - 70 19-30y 100% 200% - 70 31-50y 100% 200% - Nutrient/ Ingredient RDA Life Stage Group Silicon ND - ND ND ND Nutrient/ Ingredient RDA Life Stage Group Vanadium (mg) ND - ND ND ND 25

2 3 7-12mo 50% - - 3 5 4-8y 100% 200% - 8 9-13y 150% 200% - 11 14-18y 150% 200% - 11 19-30y 150% 200% 11 31-50y 150% 200% 22 mg 11 50-70y 150% 200% 11 70y 150% 200% Zinc (mg) 8 9-13y 150% 200% - 9 14-18y 150% 200% - 8 19-30y 150% 200% 8 31-50y 150% 200% 22 mg 8 50-70y 150% 200% 8 70y 150% 200% 12 11 19-30y 100% 100% - 11 31-50y 100% 100% - 13 18y 100% 200% - 12 19-30y 100% 200% - 12 31-50y 100% 200% - Inositol Adults - - 500mg Glucosamine Adults - - 2.00g Chondroitin Adults - - 1.60g PABA Adults - - 500mg Lutein Adults - - 10mg ND: Not Determined 26

Warnings for category 2: 1. To avoid complications, don't use regularly or for prolonged period. 2. An expert consultation before use is advised. Warnings for category 3: 1. Use the product for limited period only. 2. An expert consultation before use is highly advised. مالحظة : تم دزاسة المستحضس ف مد س ة الغراء اذا كبنت الجسعة ال وم ة من المستحضس أقل أو تسبو ق مة ال. RDA (Recommended Dietary Allowance) اذا كبنت الجسعة ال وم ة من المستحضس أعلي من المسموح به ف الفئة الثبلثة حتبج المستحضس إلي تسج له أصول ب" كدواء لدى مد س ة الدواء. 27