Complete two-chart vitamin reference set. Chart 1: RDA values for 12 essential vitamins across 9 age groups including infants, children, teenagers, adults, pregnant and breastfeeding women. Chart 2: Top three food sources for each vitamin with serving sizes and RDA percentages. Perfect for nutrition planning and meeting daily requirements. Two A4 PDFs in ZIP, instant download, print unlimited.
$5.00
The Vitamins RDA Charts provide two comprehensive reference guides covering Recommended Dietary Allowances and top food sources for twelve essential vitamins. This two-chart set delivers complete nutritional guidance for meeting daily vitamin requirements across all life stages, from infancy through adulthood, including pregnancy and breastfeeding.
Chart One: Vitamins Daily Allowance Reference presents RDA values established by national and international health organisations based on scientific research. The chart covers nine age categories: infants (0-6 months and 7-12 months), children (1-3 years and 4-8 years), children (9-13 years), teenagers (14-18 years), adults (19 years plus), pregnant women, and breastfeeding women. Values are provided for vitamins A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B9 (Folic Acid), B12 (Cobalamin), C (Ascorbic Acid), D (Calciferol), E (Tocopherol), and K (Phylloquinone).
The chart explains that RDA refers to the daily nutrient amount considered sufficient to meet nutritional needs of most healthy individuals, determined through scientific research considering age, gender, pregnancy, lactation, and health status. These values serve as benchmarks for adequate nutrition, although individual needs may vary based on genetics, lifestyle, and health conditions.
Chart Two: Vitamins RDA Top Three Food Sources provides practical guidance for achieving RDA through whole foods. Each vitamin section lists three richest food sources with specific serving sizes and percentage of RDA provided. For example, Vitamin A sources include sweet potatoes (one medium provides 400% RDA), carrots (one medium provides 200% RDA), and spinach (one cup provides 100% RDA).
Additional sources covered include whole grains and legumes for B vitamins, dairy products and fortified foods for B2, chicken and tuna for B3, beef and avocado for B5, chickpeas and salmon for B6, spinach and lentils for B9, clams and beef liver for B12, citrus fruits and capsicums for vitamin C, fatty fish and fortified milk for vitamin D, nuts and seeds for vitamin E, and leafy greens for vitamin K.
This chart set is perfect for nutritionists, health professionals, families, meal planners, or anyone optimising nutritional intake.
Delivered as two A4 PDFs (297x210mm) in one ZIP file, print unlimited times.
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Our charts and lists are provided for informational purposes only and are not a substitute for professional healthcare advice. Always consult with qualified healthcare providers regarding any health concerns or before making significant dietary changes. While we strive for accuracy, nutritional information may change and should be verified for critical applications.
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