|
Nutrient
|
RDA
|
More Ideal Intake
|
Average Intake
|
|
Calcium
|
800 to 1,200 mg |
1,000 to 1,500 mg |
400 to 500 mg. Typical diet is
inadequate |
|
Phosphorus
|
800 to 1,200 mg |
800 to 1,200 mg |
Inadequate intake is rare, excessive
intake common. |
|
Magnesium
|
350 mg (Males)
300 mg (Female)
|
450 to 800 mg |
Intake generally inadequate |
|
Fluorine
|
No RDA. Adequate safe range 1.5
to 4.0 mg |
n/a |
Between 0.2 to 3.4 mg |
|
Silica
|
No values yet set |
5-20 mg |
Intake is unknown, suspected
to be low |
|
Zinc
|
12 to 15 mg adults |
20 to 40 mg |
Average intake is 46% to 63%
the RDA |
|
Manganese
|
2.0 to 5.0 mg adults |
10 to 40 mg |
Intakes generally inadequate.
1.76 girls, 2.05 women, 2.5 males |
|
Copper
|
2.0 to 3.0 mg adults |
2 to 4 mg |
75% of diets fail to contain
the RDA |
|
Boron
|
No RDA established |
3 to 4 mg |
1/4 mg intake is common |
|
Vitamin D
|
200 IU adults
400 IU in growth |
800 to 1,200 IU (with testing
more at times) |
Deficiency is common among elderly |
|
Vitamin C
|
60 mg adults |
3,000 mg and up |
26% of the population consumes
less than 70% than RDA |
|
Vitamin A
|
5000 IU males, 4000 IU females
|
5,000 IU males, 4,000 IU females
|
31% consume less than 70% than
RDA |
|
Vitamin B6
|
2.2 mg males
2.0 mg females |
50 to 100 mg |
Over one half consume less than
70% than RDA |
|
Vitamin K
|
70 to 140 mcg for adults |
1000 mcg and up |
60 to 80 mcg |
|
Vitamin B12
|
3.0 mg adults |
100 to 1000 mcg |
12% consume less than 70 RDA |
|
Fats
|
No RDA, 7% of calories minimum,
gov't not to exceed 30% |
15% of total calories is more
ideal |
Average American consumes nearly
40% of his/her calories in fat. The consumption of essential
fatty acids is generally deficient, however. |
|
Protein
|
63 grams males
50 grams females |
40 to 60 grams |
Often approaches 100 grams |
