Everything Life Sciences Grade 10

2.6 Recommended Dietary Allowance

In order to ensure that we consume adequate quantities of all the food types, nutritionists

have compiled a list of guidelines known as the Recommended Dietary Allowance (RDA).

The RDA defines the required intake of each nutrient type to meet the basic nutrient needs

of almost all individuals in a gender group at a given life stage. Food companies are required

to advertise the nutrient composition on all products sold. This allows consumers to decide

whether to purchase the food item. Table 2.5 shows the recommended dietary intake for

males or females between 19 and 30 years old.

Recommended dietary allowance of vitamins

Nutrient RDA (Male) RDA (Female) Unit Top Sources

Vitamin A 900 700 micrograms carrots, carrot

juice, turkey,

pumpkin

Vitamin C 75 75 milligrams orange juice,

grapefruit juice,

bell peppers

Vitamin D 5 5 micrograms cereals,

mushrooms,

yeast, salmon,

swordfish, trout

Vitamin E 15 15 milligrams fortified cereals,

tomato paste,

sunflower seeds

Calcium 1000 1000 milligrams fortified cereals,

cow’s milk,

cheese, orange

juice

Iodine 150 150 micrograms iodised salt

Phosphorous 700 700 milligrams maize-meal,

milk, wheat

flour

Potassium 4700 4700 milligrams potatoes,

bananas, tomato

paste, orange

juice

Sodium 1500 1500 milligrams onion soup mix,

table salt

Table 2.5: RDA for males and females between 19 years and 30 years.

Macronutrients

The table below shows the relative quantities of macronutrients recommended for average

adult (25-year old) male and female individuals.

50 2.6. Recommended Dietary Allowance