Micro-nutrients

This chart highlights the main micronutrients needed by the body. Each group of minerals are required in different amounts, this is why they are categorised as macro and micro (large amounts and small amounts). Macronutrients are required in larger amounts in the diet and micronutrients in smaller amounts.

Key

RDA = Recommended Daily Amounts (EU data)
G = Grams
Mg = Milligrams
Mcg = Micrograms (1mg = 1000mcg)
F = Female
M = Male

Micronutrients

Chromium – RDA:
Ages 1-3 = 11mcg
ages 4-8 = 15mcg
ages 9-13 = F = 21mcg M = 25mcg
ages 14-18 = F = 21mcg M = 35mcg
ages 18+ = F = 25mcg M = 35mcg

Chloride - RDA:
Ages 1-3 = 800mg
ages 4-6 1100mg
ages 7-10 = 1800mg
ages 11-14 = 2500mg
ages 15-18 = 2500mg
age 19+ = 2500mg

Cobalt (Cobalamin) - RDA:
Ages 1-3 = 1.5mcg
ages 4-6 = 1.5mcg
ages 7-10 = 2.5mcg
ages 11-14 = 3.5mcg
ages 15-18 = 4mcg
age 19+ = 4mcg

Copper - RDA:
Ages 1-3 = 0.4mg
ages 4-6 = 0.6mg
ages 7-10 = 0.7mg
ages 11-14 = 0.8mg
ages 15-18 = 1mg
age 19+ = 1.2mg

Fluorine - RDA:
Ages 1-3 = 0.6mcg
ages 4-6 F = 0.9mg M = 1mg
ages 7-10 = F = 1.4mg M = 1.5mg
ages 11-14 = F = 2.3mg M = 2.4mg
ages 15-17 = F = 2.8mg M = 3.2mg
age 18+ F = 2.9mg M = 3.4mg

Iodine - RDA:
Ages 1-3 = 70mcg
ages 4-6 100mcg
ages 7-10 = 110mcg
ages 11-14 = 130mcg
ages 15-18 = 140mcg
age 19+ = 140mcg

Iron - RDA:
Ages 1-3 = 6.9mg
ages 4-6 = 6.1mg
ages 7-10 = 8.7mg
ages 11-14 = F = 14.8mg M = 11.3mg
ages 15-18 = F = 14.8mg M = 11.3mg
age 19+ = F = 14.8mg up to age 50 and 8.7mg 50+ M = 8.7mg

Manganese - RDA:
Ages 1-3 = 0.5mg
ages 4-6 F = 1mg M = 1mg
ages 7-10 = F = 1.4mg M = 1.5mg
ages 11-14 = F = 2.3mg M = 2mg
ages 15-17 = F = 2.8mg M = 3mg
age 18+ F = 2.9mg M = 3mg

Selenium - RDA:
Ages 1-3 = 15mcg
ages 4-6 20mcg
ages 7-10 = 30mcg
ages 11-14 = 45mcg
Ages 15-18 = F = 60mcg M = 70mcg 140mcg
age 19+ = F = 60mcg M = 75mcg

Although all information in the list is from official sources the above-stated values are not meant for diagnosis, these are reference values for informational purposes.