Dietary Reference Intakes (Minerals)
See the daily recommended amounts (RDA) and adequate intakes (AI) for 13 minerals such as calcium, iron, zinc, and magnesium in a table, by age and sex. A guideline based on Japan's Dietary Reference Intakes (2020 edition).
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Input
Select your age and sex to see the daily recommended amount (or adequate intake) guideline for each mineral.
Result
Recommended calcium intake (Male, 30-49 years)
750mg/day
A daily guideline based on Japan's Dietary Reference Intakes (2020 edition).
Age group
30-49 years
Sex
Male
Calcium (RDA)
750 mg
Iron (RDA)
7.5 mg
Salt equivalent (target)
under 7.5 g
Daily reference amounts by mineral (Male, 30-49 years)
| Mineral | Amount/day | Type |
|---|---|---|
| Sodium (salt equivalent) | 7.5 g | AI |
| Potassium | 2,500 mg | AI |
| Calcium | 750 mg | RDA |
| Magnesium | 370 mg | RDA |
| Phosphorus | 1,000 mg | AI |
| Iron | 7.5 mg | RDA |
| Zinc | 11 mg | RDA |
| Copper | 0.9 mg | RDA |
| Manganese | 4 mg | AI |
| Iodine | 130 ฮผg | RDA |
| Selenium | 30 ฮผg | RDA |
| Chromium | 10 ฮผg | AI |
| Molybdenum | 30 ฮผg | RDA |
RDA = the amount that meets the requirement of most people; AI (Adequate Intake) = a level of intake at which deficiency does not occur, used for nutrients where an RDA cannot be set. The salt equivalent is a target amount to prevent excess intake (a level below which is desirable).
How it works
- Choose your age and sex to display the daily reference-amount guideline for 13 minerals: sodium (salt equivalent), potassium, calcium, magnesium, phosphorus, iron, zinc, copper, manganese, iodine, selenium, chromium, and molybdenum.
- The figures are representative values based on the recommended amount (RDA) or adequate intake (AI) shown by age group and sex in Japan's Dietary Reference Intakes (2020 edition, Ministry of Health, Labour and Welfare). The RDA is the amount that meets the requirement of almost everyone, while the AI is a guideline intake that prevents deficiency, used for nutrients for which an RDA cannot be set.
- For the salt equivalent (sodium), a target amount to prevent excess intake is shown, such as less than 7.5 g for men and less than 6.5 g for women (a level below which is desirable).
- This tool is an estimate using representative values for age groups from 1-2 years up to 75 years and over, and does not reflect individual conditions such as pregnancy, lactation, or chronic illness. Items with no standard set for certain age groups, such as chromium, are not shown in the table.
- The displayed values are general guidelines only. For the most accurate and up-to-date standards, please refer to the original Dietary Reference Intakes for Japanese published by the Ministry of Health, Labour and Welfare.
- The results are guidelines that may help with health management, not a diagnosis or medical treatment. For decisions about nutrition or your physical condition, please consult a professional such as a physician or registered dietitian.
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