Editing Dietary Reference Intake (section)

==Current recommendations for United States and Canada==

Highest EARs and RDA/AIs and lowest ULs for people ages nine years and older, except pregnant or lactating women. ULs for younger children may be lower than RDA/AIs for older people. Females need more iron than males and generally need more nutrients when pregnant or lactating.<ref name="Nutrient Recommendations: Dietary Reference Intakes">{{cite web |title=Nutrient Recommendations: Dietary Reference Intakes (DRI) |url=https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx |website=National Institutes of Health |publisher=HHS |access-date=May 31, 2021}}</ref><ref>{{cite web |title=Dietary Reference Intakes (DRIs) |url=https://www.nal.usda.gov/sites/default/files/fnic_uploads/recommended_intakes_individuals.pdf |website=usda.gov |access-date=May 31, 2021 |archive-date=May 26, 2022 |archive-url=https://web.archive.org/web/20220526055316/https://www.nal.usda.gov/sites/default/files/fnic_uploads/recommended_intakes_individuals.pdf |url-status=dead }}</ref>

===Vitamins and choline===
{| class="wikitable sortable"
|-
! rowspan="2" |Nutrient
! rowspan="2" |Highest {{abbr|EAR|Estimated Average Requirements}}
! colspan="2" |Highest {{abbr|RDA|Recommended Dietary Allowances}}/{{abbr|AI|Adequate Intake}}
! rowspan="2" |Lowest {{abbr|UL|Tolerable upper intake levels}}
! rowspan="2" |Unit
! rowspan="2" |Top common sources, 100 grams, U.S. Department of Agriculture (USDA)<ref name=USDA>{{cite web|url=https://fdc.nal.usda.gov/fdc-app.html#/?component=0|title=Search ordered by selected nutrient per 100 gram amounts: sort by nutrient among all foods, USDA National Nutrient Database for Standard Reference, SR28|date=2016|access-date=28 October 2017}}</ref><!-- Please do not randomly add foods to the table list for different nutrients. Use the USDA list ordered by selected nutrients per 100 g amounts. Better omit fortified products! -->
|-
!Males
!Females
|-
| [[Vitamin A]] || 630 || 900 || 700{{efn|1300 for pregnant or lactating women}} || 1700{{efn|600 for children aged 8 years and younger}} || μg || [[cod liver oil]], [[liver (food)|liver]], [[dehydration|dehydrated]] red [[sweet pepper]]s, [[veal]], dehydrated [[carrot]]s
|-
| [[Thiamin]] (B<sub>1</sub>) || 1.0 || 1.2 || 1.1{{efn|1.4 for pregnant or lactating women}} || ND || mg || [[food fortification|fortified]] [[breakfast cereal]]s, [[energy bar]]s, and [[baby food]] products
|-
| [[Riboflavin]] (B<sub>2</sub>) || 1.1 || 1.3 || 1.1{{efn|1.6 for pregnant or lactating women}} || ND || mg || fortified food products, lamb liver, [[Spirulina (dietary supplement)|spirulina]]
|-
| [[Niacin (substance)|Niacin]] (B<sub>3</sub>) || 12 || 16 || 14{{efn|18 for pregnant or lactating women}} || 20{{efn|10 for children aged 8 years and younger}} || mg || fortified food products, [[baker's yeast]], [[bran|rice bran]], [[instant coffee]], fortified beverages
|-
| [[Pantothenic acid]] (B<sub>5</sub>) || NE || 5 || 5{{efn|7 for pregnant or lactating women}} || ND || mg || fortified food and beverage products, dried [[shiitake]] mushrooms, beef liver, rice bran
|-
| [[Vitamin B6|Vitamin B<sub>6</sub>]] || 1.4 || 1.7 || 1.5{{efn|2.0 for pregnant or lactating women}} || 60 || mg || fortified food and beverage products, rice bran, fortified [[margarine]]s, ground [[Salvia officinalis|sage]]
|-
| [[Biotin]] (B<sub>7</sub>) || NE || 30 || 30{{efn|35 for lactating women}} || ND || μg || [[organ meat]]s, eggs, fish, meat, seeds, nuts<ref>{{cite web|title=Biotin, Fact Sheet for Health Professionals |publisher=Office of Dietary Supplements, US National Institutes of Health|url=https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h3|date=3 October 2017|access-date=28 October 2017}}</ref>
|-
| [[Folate]] (B<sub>9</sub>) || 330 || 400 || 400{{efn|600 for pregnant or lactating women}} || 600{{efn|300 for children aged 8 years and younger}} || μg || baker's yeast, fortified food and beverage products, [[poultry]] liver
|-
| [[Vitamin B12|Cobalamin]] (B<sub>12</sub>) || 2.0 || 2.4 || 2.4{{efn|2.8 for pregnant or lactating women}} || ND || μg || [[shellfish]], beef, animal liver, fortified food and beverage products
|-
| [[Vitamin C]] || 75 || 90 || 75{{efn|120 for pregnant or lactating women}} || 1200 || mg || fortified beverages, dried [[sweet pepper]]s, raw [[acerola]], dried [[chives]] and [[coriander]], [[rose hip]]s, fortified food products
|-
| [[Vitamin D]] || 10 || 20 || 20 || 100 || μg || [[cod liver oil]], [[edible mushroom|mushroom]]s (if exposed to [[ultraviolet]] light), [[halibut]], [[mackerel as food|mackerel]], [[canning|canned]] [[sockeye salmon]]
|-
| [[Tocopherol|α-tocopherol]] (Vitamin E) || 12 || 15 || 15{{efn|19 for lactating women}} || 600 || mg || [[wheat germ]] oil, fortified food and beverage products, [[hazelnut]] oil, fortified [[peanut butter]], [[chili powder]]
|-
| [[Vitamin K]] || NE || 120 || 90 || ND || μg || dried [[spice]]s, fresh [[parsley]], cooked and raw [[kale]], [[chard]], other [[leaf vegetables]]
|-
| [[Choline]] || NE || 550 || 425{{efn|550 for pregnant or lactating women}} || 2000 || mg || egg yolk, organ meats from beef and [[pork]], [[soybean]] oil, fish [[roe]]
|}

===Minerals===
{| class="wikitable sortable"
|-
! rowspan="2" |Nutrient
! rowspan="2" |Highest {{abbr|EAR|Estimated Average Requirements}}
! colspan="2" |Highest {{abbr|RDA|Recommended Dietary Allowances}}/{{abbr|AI|Adequate Intake}}
! rowspan="2" |Lowest {{abbr|UL|Tolerable upper intake levels}}
! rowspan="2" |Unit
! rowspan="2" |Top common sources, 100 grams, U.S. Department of Agriculture (USDA)<ref name=USDA/><!-- Please do not randomly add foods to the table list for different nutrients. Use the USDA list ordered by selected nutrients per 100 g amounts. Better omit fortified products! -->
|-
!Males
!Females
|-
| [[Calcium in biology|Calcium]] || 1100 || 1300 || 1300 || 2000 || mg || fortified cereals, beverages, [[tofu]], [[energy bar]]s, and baby foods, dried [[basil]] and other [[spice]]s, dried [[whey]], [[cheese]], [[milk powder]]
|-
| [[Chloride]] || NE || 2300 || 2300 || 3400 || mg || [[edible salt|table salt]]
|-
| [[Chromium]] || NE || 35 || 25{{efn|45 for pregnant or lactating women}} || ND || μg || [[broccoli]], [[turkey ham]], dried [[apricot]]s, [[tuna as food|tuna]], [[pineapple]], [[grape juice]]<ref>{{cite web |title=Chromium |date=22 April 2014 |publisher=Micronutrient Information Center, Linus Pauling Institute, Oregon State University |url=http://lpi.oregonstate.edu/infocenter/minerals/chromium/}}</ref>
|-
| [[Copper in biology|Copper]] || 700 || 900 || 900{{efn|1300 for pregnant or lactating women}} || 5000 || μg || animal liver, [[edible seaweed|seaweed products]], dried [[shiitake mushroom]]s, [[oyster]]s, [[sesame seed]]s, [[cocoa powder]], [[cashew]]s, [[sunflower seed]]s
|-
| [[Fluoride]] || NE || 4 || 3 || 10{{efn|0.7 for children aged 3 years and younger, 2.2 for children aged 4-8 years}} || mg || public drinking water, where [[Water fluoridation|fluoridation]] is performed or natural fluorides are present, tea, [[raisin]]s
|-
| [[Iodine in biology|Iodine]] || 95 || 150 || 150{{efn|290 for pregnant or lactating women}} || 600 || μg || [[iodized salt]], kelp, cod
|-
| [[Iron in biology|Iron]] || 8.1 || 11 || 18{{efn|27 for pregnant women}} || 40 || mg || dried [[thyme]] and other spices, fortified foods, including baby foods, animal organ meats
|-
| [[Magnesium in biology|Magnesium]] || 350 ||  420 || 360{{efn|400 for pregnant or lactating women}} || 350{{efn|Specific to consuming more than this amount all at once, in the form of a dietary supplement, as this may cause diarrhea. Magnesium-rich foods do not cause this problem. 65 for children aged 3 and younger, 110 for children aged 4-8 years.}} || mg || crude rice bran, [[cottonseed]] flour, [[hemp seed]]s, dried spices, cocoa powder, fortified beverages
|-
| [[Manganese]] || NE || 2.3 || 1.8{{efn|2.6 for pregnant or lactating women}} || 6{{efn|2 for children aged 8 years and younger}} || mg || fortified beverages and [[infant formula]]s, ground [[clove]]s and other dried spices, [[chickpea]]s, fortified breakfast cereals
|-
| [[Molybdenum]] || 34 || 45 || 45{{efn|50 for pregnant or lactating women}} || 1100 || μg || [[legume]]s, grain products, [[Nut (fruit)|nuts]] and [[seed]]s<ref>{{cite web |title=Molybdenum |date=23 April 2014 |publisher=Micronutrient Information Center, Linus Pauling Institute, Oregon State University |url=http://lpi.oregonstate.edu/infocenter/minerals/molybdenum/}}</ref>
|-
| [[Phosphorus]] || 1055 || 1250 || 1250 || 3000 || mg || [[baking powder]], [[instant pudding]], [[cottonseed meal]], hemp seeds, fortified beverages, dried whey
|-
| [[Potassium in biology|Potassium]] || NE || 3400 || 2600{{efn|2900 for pregnant or lactating women}} || ND || mg || [[Potato]]es, [[banana]]s, [[kiwifruit]], [[prune]]s, [[raisins]], [[sunflower seed]]s, [[watermelon]], [[avocado]], [[spinach]], baking powder, dried [[parsley]] and other spices, [[cocoa solids]], [[instant tea]] and instant coffee, dried tomatoes, dried sweet peppers, [[soy sauce]]
|-
| [[Selenium in biology|Selenium]] || 45 || 55 || 55{{efn|70 for pregnant or lactating women}} || 280{{efn|45 for children aged 8 years and younger}} || μg || [[Brazil nuts]] and [[mixed nuts]], animal [[kidney (food)|kidney]]s, dried eggs, [[oyster]]s, dried [[cod as food|cod]]
|-
| [[Sodium in biology|Sodium]] || NE || 1500 || 1500 || 1800{{efn|The UL for sodium toxicity is not established; however, the lowest Chronic Disease Risk Reduction Intake (CDRR) for sodium is 1800 mg for people ages 9 and up. 1200 for children aged 8 years and younger.<ref>{{cite book |title=Dietary Reference Intakes for Sodium and Potassium. |chapter=Summary |url=https://www.ncbi.nlm.nih.gov/books/NBK545430/ |website=NCBI |date=5 March 2019 |publisher=NIH |access-date=June 1, 2021}}</ref>}} || mg || [[table salt]], [[baking soda]], soup [[bouillon cube]], [[seasoning]] mixes, [[onion soup]] mix, [[fish sauce]]
|-
| [[Zinc]] || 9.4 || 11 || 9{{efn|13 for pregnant or lactating women}} || 40{{efn|4 for children aged 3 years and younger}} || mg || oysters, fortified breakfast cereals, baby foods, beverages, peanut butter, and energy bars, [[wheat germ]]
|}

<small>
'''NE''': EARs have not yet been established or not yet evaluated; '''ND''': ULs could not be determined, and it is recommended that intake from these nutrients be from food only, to prevent adverse effects.
</small>
{{notelist-lr}}

It is also recommended that the following substances '''not''' be added to food or dietary supplements. Research has been conducted into adverse effects, but was not conclusive in many cases:

{| class="wikitable"
|-
! Substance !! Lowest UL !! units per day
|-
| [[Arsenic]] || ND || —
|-
| [[Boron]] || 11 || mg
|-
| [[Nickel]] || 0.6 || mg
|-
| [[Silicon]] || ND || —
|-
| [[Vanadium]] || 1.8 || mg
|}

===Macronutrients===
RDA/AI is shown below for males and females aged 19–50 years.<ref name="Nutrient Recommendations: Dietary Reference Intakes"/><ref name=IOM>{{citation| title = Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals| publisher = Food and Nutrition Board, Institute of Medicine, National Academies| year = 2004| url = https://www.nal.usda.gov/fnic/dri-tables-and-application-reports| access-date = 2009-06-09| archive-date = 2017-10-21| archive-url = https://web.archive.org/web/20171021003507/https://www.nal.usda.gov/fnic/dri-tables-and-application-reports| url-status = dead}}</ref><ref>{{cite book|title=Dietary Guidelines for Americans, 2020-2025. 9th Edition.|publisher=U.S. Department of Agriculture and U.S. Department of Health and Human Services.|date=December 2020}}</ref>
{| class="wikitable"
|-
! Substance
! Amount (males)
! Amount (females)
! Top Sources in Common Measures<ref name=USDA/>
|-
|[[Drinking water|Water]]{{efn-lr|equal to median intakes and includes water from solid food}}
|3.7 L/day
|2.7 L/day
| water, [[watermelon]], [[iceberg lettuce]], fruits and vegetables
|-
| rowspan="2" |[[Carbohydrates]]
| colspan="2" style="text-align:center;"|45–65% of calories{{efn-lr|name=AMDRref|Acceptable Macronutrient Distribution Range (AMDR).}}
| rowspan="2" |milk, grains, fruits, vegetables
|-
| colspan="2" style="text-align:center;"|130 g/day{{efn-lr|based on the average minimum glucose used by the brain, which is similar to the amount that has a maximum [[protein sparing]] effect and to the amount derived from [[nitrogen balance]]<ref>{{cite book |title=Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids |date=2005 |publisher=The National Academies Press |location=Washington, D.C. |isbn=978-0-309-08525-0 |pages=265–290 |doi=10.17226/10490 |url=https://www.nap.edu/read/10490/chapter/8 |access-date=June 9, 2021}}</ref>}}
|-
| rowspan="2" |[[Protein]]
| colspan="2" style="text-align:center;"|10–35% of calories{{efn-lr|name=AMDRref}}
| rowspan="2" |[[Nut (fruit)|Nuts]], [[seeds]] [[legumes]] (pulses: [[bean]]s, [[pea]]s, [[lentils]]). Animal sources: Meats, fish, milk, cheeses, eggs
|-
|56 g/day{{efn-lr|name=RDAprot|Based on 0.8 g/kg of body weight (RDA).}}
|46 g/day{{efn-lr|name=RDAprot}}
|-
| rowspan="2" |[[Dietary fiber|Fiber]]
| colspan="2" style="text-align:center;"|14 g/(1000 kcal)
| rowspan="2" |barley, bulgur, rolled oats, legumes, [[psyllium]], nuts, beans, apples
|-
|38 g/day{{efn-lr|using a median intake of 2,718 kcal for men 19 to 30 years of age}}
|25 g/day{{efn-lr|using a median intake of 1,757 kcal for women 19 to 30 years of age}}
|-
|[[Fat]]
| colspan="2" style="text-align:center;"|20–35% of calories{{efn-lr|name=AMDRref}}
| [[Vegetable oils]], butter, lard, nuts, seeds, fatty meat cuts, egg yolk, cheeses
|-
|[[Linoleic acid]], an [[omega-6 fatty acid]] ([[polyunsaturated]])  (A type of fat)
|17 g/day
|12 g/day
| [[Vegetable oils]] ([[Hemp oil]] ([[hemp seed|seed]]), [[sunflower oil]] ([[sunflower seed|seed]]), [[corn oil]] ([[maize]]), [[canola oil]])
|-
|[[alpha-Linolenic acid]], an [[omega-3 fatty acid]] ([[polyunsaturated]]) (A type of fat)
|1.6 g/day
|1.1 g/day
| [[Vegetable oils]]: ([[Linseed oil]] ([[flax seed]]), [[hemp oil]] ([[hemp seed|seed]]), [[canola oil]]), [[chia seed]], [[Hemp#Nutrition|hemp seed]], [[walnut]], [[soybean]]s
|-
|[[Trans fatty acids]]  (A type of fat)
| colspan="2" style="text-align:center;"|As low as possible<ref>As of 2018 partially hydrogenated oils (PHOs), a specific source of TFAs, although the major one, are no longer Generally Recognized as Safe (GRAS).</ref>
| [[Partially hydrogenated fat]], [[margarine]]
|-
|[[Saturated fatty acids]]  (A type of fat)
| colspan="2" style="text-align:center;"| As low as possible while consuming a nutritionally adequate diet
| [[Animal fat]] ([[dairy]] products), [[fully hydrogenated fat]], [[coconut oil]] ([[coconut|meat]]), [[cocoa butter]], [[palm oil]]
|-
|[[Added sugar]]  (A type of carbohydrate)
| colspan="2" style="text-align:center;"|Less than 10% of calories<ref>{{cite web |title=Acceptable Macronutrient Distribution Ranges |url=https://www.nal.usda.gov/sites/default/files/fnic_uploads/recommended_intakes_individuals.pdf |website=usda.gov |publisher=USDA |access-date=June 9, 2021 |archive-date=May 26, 2022 |archive-url=https://web.archive.org/web/20220526055316/https://www.nal.usda.gov/sites/default/files/fnic_uploads/recommended_intakes_individuals.pdf |url-status=dead }}</ref>
| non-natural sweet foods: [[Candy]], [[sweetened beverage]]s, cookies, cakes, jams, [[syrup]], many processed foods
|}
{{notelist-lr}}