RDA Recommended Dietary Allowance for daily dose requirements of each vitamin is Published by the National Academy of Sciences food and Nutrition Board, See following table.
RDA (recommended dietary allowances) Chart
|
Vitamin
|
Food Sources
|
RDA
|
|
Fat Soluble (Vitamin A)
|
Whole milk, butter, eggs, leafy green and yellow vegetables, fruits, liver
|
Male: 1000 μg or 5000 IU
Female: 800 μg or 4000 IU
Pregnancy: 1000 μg or 5000 IU
Lactating: 1200 μg or 6000 IU
|
|
Fat Soluble (Vitamin D)
|
Fortified milk, egg yolk, tuna, salmon
|
Male and Female: 40–80 μg or 200–400 IU
|
|
Fat Soluble (Vitamin E)
|
Whole-grain
cereals, wheat germ, vegetable oils, lettuce, sunflower seeds |
Male: 10 mg/d; 15 IU
Female: 8 mg/d; 12 IU
Pregnancy: 10–12 mg/day
|
|
Fat Soluble (Vitamin K)
|
Leafy green vegetables, liver, cheese, egg yolk
|
Male: 70–80 μg/day
Female: 60–65 μg/day
Taking broad spectrum
antibiotics: 140 μg/day
Pregnancy: 65 μg/day
|
|
Water-Soluble
( C) Ascorbic acid |
Citrus fruits, tomatoes, leafy green vegetables, potatoes
|
Male
and female: 60 mg/day Pregnancy:
70 mg/dL Lactating:
95 mg/dL |
|
B1 thiamine
|
Enriched breads and cereals, yeast, liver, pork, fish, milk
|
Male:
1.5 mg Female:
1.1 mg Pregnancy:
1.5 mg Lactating:
1.6 mg |
|
B2 riboflavin
|
Milk, enriched breads and cereals, liver, lean meats, eggs, leafy green vegetables
|
Male:
1.4–1.7 mg Female:
1.2–1.3 mg Pregnancy:
1.6 mg Lactating:
1.8 mg |
|
B3 niacin
B6 pyridoxine
|
Eggs, meat, liver, beans, peas, enriched bread and cereals Lean meat, leafy green vegetables, whole-grain cereals, yeast, bananas
|
Male:
15–19 mg/day Female:
13–15 mg/day |
|
B12
|
Liver, kidney, fish, milk
|
Male and female: 3 μg/day Pregnancy: 4 μg/day
|
|
Folic Acid
|
Leafy green vegetables, yellow fruits and vegetables, yeast, meats
|
Male and female: 400 μg/day
Pregnancy: 600–800 μg/day
Lactating: 600–800 3 μg/day
|
