Daily intake: Adult females 19–50
Iron RDA stays at 18 mg/day to cover menstrual losses, more than double the male RDA at the same age. Folate 400 µg DFE/day is set in part for women of childbearing potential to reduce neural-tube-defect risk. Calcium 1000 mg/day; vitamin D 15 µg/day.
Macronutrients
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Protein | 46 g (10–35 % of energy AMDR) | - | |
| Carbohydrate | 130 g (45–65 % of energy AMDR) | - | |
| Total Sugars | - | - | No DV; see |
| Dietary Fiber | 25 g | - |
Fats
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Total Fat | 20–35 % of energy (AMDR) | - | |
| Saturated Fat | Limit saturated fat to less than 10% of total daily energy. | - | |
| Omega-3 (ALA) | 1.1 g | - |
Vitamins
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Vitamin B12 | 2.4 µg (RDA) | - | |
| Folate | 400 µg (RDA) | 1000 µg | |
| Vitamin C | 75 mg (RDA) | 2000 mg | |
| Vitamin E | 15 mg (RDA) | 1000 mg | |
| Choline | 425 mg (AI) | 3500 mg | |
| Vitamin D | 15 µg (RDA) | 100 µg | |
| Thiamine (B1) | 1.1 mg (RDA) | - | |
| Riboflavin (B2) | 1.1 mg (RDA) | - | |
| Niacin (B3) | 14 mg (RDA) | 35 mg | |
| Pantothenic Acid (B5) | 5 mg (AI) | - | |
| Vitamin B6 | 1.3 mg (RDA) | 100 mg | |
| Biotin (B7) | 30 µg (AI) | - | |
| Vitamin K | 90 µg (AI) | - | |
| Vitamin A | 700 µg (RDA) | 3000 µg |
Minerals
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Iron | 18 mg (RDA) | 45 mg | |
| Magnesium | 320 mg (RDA) | 350 mg | |
| Zinc | 8 mg (RDA) | 40 mg | |
| Calcium | 1000 mg (RDA) | 2500 mg | |
| Potassium | 2600 mg (AI) | - | |
| Phosphorus | 700 mg (RDA) | 4000 mg | |
| Selenium | 55 µg (RDA) | 400 µg | |
| Copper | 0.9 mg (RDA) | 10 mg | |
| Manganese | 1.8 mg (AI) | 11 mg | |
| Sodium | 1500 mg (AI) | - | |
| Iodine | 150 µg (RDA) | 1100 µg | |
| Fluoride | 3000 µg (AI) | 10000 µg | |
| Molybdenum | 45 µg (RDA) | 2000 µg |
Amino acids
| Nutrient | Primary value | UL | Notes |
|---|---|---|---|
| Leucine | 2.94 g (RDA) | - | |
| Isoleucine | 1.33 g (RDA) | - | |
| Histidine | 0.98 g (RDA) | - | |
| Valine | 1.68 g (RDA) | - | |
| Lysine | 2.1 g (RDA) | - | |
| Methionine | 1.33 g (RDA) | - | Source RDA is for methionine + cysteine combined (the sulfur-containing amino acids). USDA reports each separately, so this percentage is suppressed. See methodology #amino-acid-combined-rda. |
| Threonine | 1.05 g (RDA) | - | |
| Tryptophan | 0.28 g (RDA) | - | |
| Phenylalanine | 2.31 g (RDA) | - | Source RDA is for phenylalanine + tyrosine combined (interconvertible amino acids). USDA reports each separately, so this percentage is suppressed. See methodology #amino-acid-combined-rda. |