Nutritions - Recommended Daily Intake of Nutrients Sex and Age Energy Protein (g) Calcium (mg) Iron (mg) Vitamin A (ug) Thiamin (retinol equivalent) (mg) Riboflavin (mg) Niacin (mg) Vitamin C (mg) Vitamin D1 (ug) MJ jcal Boys < 1 3.25 780 19 600 6 450 0.3 0.4 5 20 7.5   1 5.00 1,200 30 600 7 300 0.5 0.6 7 20 10   2 5.75 1,400 35 600 7 300 0.6 0.7 8 20 10   3-4 6.50 1,560 39 600 8 300 0.6 0.8 9 20 10   5-6 7.25 1,740 43 600 10 300 0.7 0.9 10 20 -   7-8 8.25 1,980 49 600 10 400 0.8 1.0 11 20 -   9-11 9.50 2,280 56 700 12 575 0.9 1.2 14 25 -   12-14 11.00 2,640 66 700 12 725 1.1 1.4 16 25 -   15-17 12.00 2,880 72 600 12 750 1.2 1.7 19 30 - Gurls < 1 3.00 720 18 600 6 450 0.3 0.4 5 20 7.5   1 4.50 1,100 27 600 7 300 0.4 0.6 7 20 10   2 5.50 1,300 32 600 7 300 0.5 0.7 8 20 10   3-4 6.25 1,500 37 600 8 300 3.6 0.8 9 20 10   5-6 7.00 1,680 42 600 10 300 0.7 0.9 10 20 -   7-8 8.00 1,900 48 600 10 400 0.8 1.0 11 20 -   9-11 8.50 2,050 51 700 12.2 575 0.8 1.2 14 25 -   12-24 9.00 2,150 53 700 12.2 725 0.9 1.4 16 25 -   15-17 9.00 2,150 53 600 12.2 750 0.9 1.7 19 30 - Men 18-34 Sedentary 10.00 2,400 60 500 10 750 1.0 1.6 18 30 -   Moderately active 12.00 2,900 72 500 010 750 1.2 1.6 18 30 -   Very active 14.00 3,350 84 500 10 750 1.3 1.6 18 30 - 35-64 Sedentary 10.00 2,400 60 500 10 750 1.0 1.6 18 30 -   Moderately active 11.50 2,750 69 500 10 750 1.1 1.6 18 30 -   Very active 14.00 3,350 84 500 10 750 1.3 1.6 18 30 - 65-74   10.00 2,400 60 500 10 750 1.0 1.6 18 30 - >74   9.00 2,150 54 500 10 750 0.9 1.6 18 30 - Women 18-54 Most occupations 9.00 2,150 54 500 12.2 750 0.9 1.3 15 30 -   Very active 10.50 2,500 62 500 12.2 750 1.0 1.3 15 30 - Pregnant 10.00 2,400 60 1,200 13 750 1.0 1.6 18 60 10 Lactating 11.50 2,750 69 1,200 15 1,200 1.1 1.8 21 60 10 55-74   8.00 1,900 47 500 10 750 0.8 1.3 15 30 - > 74   7.00 1,680 42 500 10 750 0.7 1.3 15 30 - 1) Most people who go out in the sun need no dietary source of vitamin D, but children and adolescents in winter, and housebound adults, are recommended to take 10 ug vitamin D daily. 2) These iron recommendations may not cover heavy menstrual losses.