Recommended Daily Intakes for 21-24 Year Old Females

Important Nutritional Notice & Disclaimer

Throughout this food audit, each food’s nutrient content has been compared to the Reference Daily Intakes (RDIs) of different nutrients, essential fats and amino acids for 21-24 year old females. These were obtained from the World Health Organisation (WHO), the USDA Dietary Guidelines, and the UK Scientific Advisory Committee on Nutrition (SACN). For full details, visit: https://naturalhuman.co.uk/reference_intakes.

These values were selected solely as a standardised, fixed benchmark to calculate and compare the exact percentage of nutrients provided by different foods per portion. Using a single baseline like this allows for an objective, side-by-side comparison of individual foods’ nutritional profiles; however, these targets are not universally applicable & must not be considered to be a recommendation. [1]

Why You Should Not Use These Targets as Personal Dietary Goals:

• Risk of Nutrient Deficiencies: These benchmarks do not meet the significantly higher energy, protein, and zinc demands of adult males, nor do they account for the elevated nutrient requirements needed during pregnancy or lactation.
• Risk of Iron Overload: This audit targets an exceptionally high non-heme iron value (29.4mg) tailored specifically for menstruating females. If targeted by post-menopausal females, adult males, or young children, it could lead to excessive, unhealthy iron accumulation over time.
• Digestive Stress in Children: The high calorie and fibre thresholds used here are entirely unsuitable for children, whose smaller digestive systems can become dangerously overwhelmed by excessive bulk and fibre. [1]

Remember: This document is a comparative analysis tool for evaluating ingredients, not a personal dietary prescription. Always consult a qualified healthcare professional or registered dietitian to determine the exact nutritional targets required for your specific age, gender, life stage, and health status.

The following table shows the Reference Daily Intakes (RDIs) (or equivalent) that have been used for comparative purposes throughout this audit. It also shows the guidelines from the World Health Organisation (WHO), the USDA Dietary Guidelines, and the UK Scientific Advisory Committee on Nutrition (SACN) for those same nutrients ^{1, 2, 3.}

Comprehensive Nutrient Reference Comparison Table

(all figures below are for 21-24 year old females)

Nutrient / Component 3, 4, 5, 6, 7, 8, 9, 10	RDI used in this audit (21-24yr old female)	WHO RDA / RNI	USDA RDA / AI	UK RDA / RNI	Alignment & Audit Comments 11
Energy (Calories)	2000 kcal	~2000 kcal	1800–2400 kcal	2000 kcal	Aligns precisely with standard global baseline models.
Carbohydrates	267 g	55–75% energy	130 g (minimum)	267 g (minimum)	Matches UK standard. High enough to sustain physical glycogen needs.
Protein	45 g	10–15% energy	46 g	45 g	Highest priority. Matches the UK and sits effectively near the USDA baseline.
Dietary Fibre	30 g	>25 g (NSP)	28 g	30 g	Optimal. Safely hits the highest global standard for digestive health.
Total Fat	78 g	15–30% energy	20–35% energy	≤78 g	Matches UK limit. Serves as a great upper limit for plant lipid absorption.
Saturated Fat	24 g	<10% energy	<10% energy	<24 g	Max Cap. Represents an upper bound; plant-based diets naturally fall lower.
Monounsaturated Fat	29 g	Rest of total fat	No specific RDA	29 g	Matches UK standard for heart-healthy lipid tracking.
Polyunsaturated Fat	24 g	6–11% energy	No specific RDA	14 g	High baseline choice. Exceeds the UK standard to support cell lining health.
Omega-3 ALA (LNA)	12 g	0.5–2% energy	1.1 g	No specific RDA	Custom safety conversion margin for plant-based bioconversion.
Omega-3 EPA+DHA	1.00 g	0.25–0.50 g	No specific RDA	0.45 g (as fish)	Exceptional shield. Far exceeds conventional targets to optimise brain health.
Total Sugars	73.64 g	No spec value	No spec value	No spec value	Custom tracking vector for natural fructose/lactose.
Free Sugars	27 g	<10% energy	<10% energy	<27 g	Strictly aligned. Perfectly mirrors the UK 5% cap on free sugars.
Cholesterol	No Ref Value	No spec value	As low as possible	No spec value	Unnecessary for plant audits as plant foods contain no cholesterol.
Alanine	1.42 g	Scant Specifics	Scant Specifics	Scant Specifics	Custom targets utilise advanced metabolic profile algorithms.
Arginine	1.77 g	Scant Specifics	Scant Specifics	Scant Specifics	Essential custom validation for optimal vascular tone.
Aspartic Acid	2.39 g	Scant Specifics	Scant Specifics	Scant Specifics	Tracks critical internal cellular energy dynamics.
Carnitine	44.29 mg	No Ref Value	No Ref Value	No Ref Value	Preventative target for vegan cardiac energy metabolism.
Cysteine + Cystine	0.99 g	0.19 g / kg / day	1.1 g total	No specific RDA	Safely matches standard protein structural needs.
Glutamic Acid	4.43 g	Scant Specifics	Scant Specifics	Scant Specifics	Supports central nervous system neurotransmission pathways.
Glycine	2.66 g	Scant Specifics	Scant Specifics	Scant Specifics	Promotes healthy collagen matrix synthesis.
Histidine	0.66 g	0.10 g / kg / day	0.70 g	No specific RDA	Fully captures core cell repair and tissue metrics.
Isoleucine	1.32 g	0.20 g / kg / day	1.40 g	No specific RDA	Foundational metric for lean muscle preservation.
Leucine	2.57 g	0.39 g / kg / day	2.73 g	No specific RDA	High target to promote muscle protein synthesis pathways.
Lysine	1.97 g	0.30 g / kg / day	2.10 g	No specific RDA	High priority. Crucial tracking metric for strict vegan audits.
Methionine	0.99 g	0.15 g / kg / day	1.10 g (with Cys)	No specific RDA	High priority. Balances grain vs. legume protein completeness profiles.
Phenylalanine	1.65 g	0.25 g / kg / day	1.75 g (with Tyr)	No specific RDA	Essential balance target for direct tyrosine precursors.
Proline	1.24 g	Scant Specifics	Scant Specifics	Scant Specifics	Custom structural monitoring metric for connective tissues.
Serine	1.00 g	Scant Specifics	Scant Specifics	Scant Specifics	Tracks foundational cell membrane signalling pathways.
Threonine	0.99 g	0.15 g / kg / day	1.05 g	No specific RDA	Essential mapping for structural intestinal tract integrity.
Tryptophan	0.26 g	0.04 g / kg / day	0.35 g	No specific RDA	Critical precursor mapping for healthy serotonin synthesis.
Tyrosine	1.65 g	Scant Specifics	Scant Specifics	Scant Specifics	Tracks vital thyroid hormone assembly baseline needs.
Valine	1.71 g	0.26 g / kg / day	1.82 g	No specific RDA	Concludes complete tracking for BCAAs (Branched-Chain Amino Acids).
Vitamin A (Beta-Car.)	4200 mcg	4200 mcg	No specific RDA	No specific RDA	Adheres to the exact WHO 6:1 conversion ratio.
Vitamin A (Retinol)	700 mcg	500 mcg	700 mcg	600 mcg	Targets the rigorous USDA ceiling.
Vitamin B1 (Thiamin)	1.10 mg	1.10 mg	1.10 mg	0.80 mg	Anchors to the strict USDA/WHO parameters.
Vitamin B2 (Ribofl.)	1.10 mg	1.10 mg	1.10 mg	1.10 mg	Unified consensus. Universally agreed global target value.
Vitamin B3 (Niacin)	14.00 mg	14.00 mg	14.00 mg	13.20 mg	Completely protects overall metabolic efficiency.
Vitamin B5 (Pant. Acid)	5.00 mg	5.00 mg	5.00 mg	No specific RDA	Aligns with global safe upper targets.
Vitamin B6 (Pyridox.)	1.10 mg	1.30 mg	1.30 mg	1.20 mg	Sits slightly under USDA/WHO guidelines, so should ideally be 1.30 mg.
Vitamin B7 (Biotin)	30.00 mcg	30.00 mcg	30.00 mcg	No specific RDA	Perfectly mirrors the USDA/WHO standard.
Vitamin B9 (Folate)	400.00 mcg	400.00 mcg	400.00 mcg	200.00 mcg	Crucial protection level for adult females.
Vitamin B12	14.00 mcg	2.40 mcg	2.40 mcg	1.50 mcg	Exceeds global parameters to manage plant absorption issues.
Vitamin C	100.00 mg	45.00 mg	75.00 mg	40.00 mg	Optimises iron absorption efficiently.
Vitamin D	15.00 mcg	5.00 mcg	15.00 mcg	10.00 mcg	Vital to address limited sunlight exposure.
Vitamin E	15.00 mg	7.50 mg	15.00 mg	No specific RDA	Matches the rigorous USDA requirement.
Vitamin K (Total)	90.00 mcg	55.00 mcg	90.00 mcg	1.00 mcg / kg	Excellent for managing coagulation pathways.
Vitamin K1 / K2	75g / 75g	No separate spec	No separate spec	No separate spec	Splitting K1/K2 is a superb method to check cardiovascular health.
Calcium	1000.00 mg	1000.00 mg	1000.00 mg	700.00 mg	Maximises protection for long-term bone density.
Chloride	2500.00 mg	No spec value	2300.00 mg	2500.00 mg	Extracted directly from global electrolyte maximums.
Copper	1.20 mg	0.90 mg	0.90 mg	1.20 mg	Fully matches the stricter UK baseline target.
Iron	29.40 mg	29.40 mg	18.00 mg	14.80 mg	Uses the optimal WHO non-heme baseline.
Iodine	150.00 mcg	150.00 mcg	150.00 mcg	140.00 mcg	Critical safety target for thyroid metabolism tracking.
Magnesium	310.00 mg	220.00 mg	310.00 mg	270.00 mg	Perfectly captures maximum nervous system protection.
Manganese	1.86 mg	2.00–5.00 mg	1.80 mg	No specific RDA	Exceeds the standard USDA requirement framework.
Phosphorus	700.00 mg	No spec value	700.00 mg	550.00 mg	Perfectly matches the stringent USDA ceiling.
Potassium	3500.00 mg	3510.00 mg	2600.00 mg	3500.00 mg	Matches the top UK and WHO cardiovascular targets.
Selenium	60.00 mcg	26.00 mcg	55.00 mcg	60.00 mcg	Safely aligns with the top UK health baseline.
Sodium	1600.00 mg	<2000.00 mg	<2300.00 mg	<2400.00 mg	Excellent target floor. Well below global standard maximum limits.
Zinc	9.80 mg	9.80 mg	8.00 mg	7.00 mg	Uses the WHO low-bioavailability plant baseline.

Note: “Scant Specifics” indicates agencies provide generalised advice regarding whole proteins or protein qualities instead of outlining distinct, stand-alone amino acid mass numbers

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Source & Endnotes

[1] https://www.who.int

[2] https://www.youtube.com

[3] https://assets.publishing.service.gov.uk

[4] https://www.dietaryguidelines.gov

[5] https://med.libretexts.org

[6] https://www.nutrition.org.uk

[7] https://cdn.realfood.gov

[8] https://ods.od.nih.gov

[9] https://nutritionalassessment.org

[10] https://nutritionalassessment.org

[11] Google AI internal knowledge