utrient

Vitamin A
Vitamin C
Vitamin D[6]
Vitamin K
Vitamin B6
-tocopherol
(Vitamin E)

EAR RDA/AI UL[4] Unit Top Sources in Common Measures, USDA[5]

625 900
3000 g carrots, turkey, pumpkin, egg yolk, liver
oranges, grapefruits, peaches, kiwifruit, bell
75 90
2000 mg
peppers
fortified cereals, mushrooms, yeast, sockeye
10 15
100 g salmon, swordfish, rainbow trout, sardines, cod
liver oil (also fortified foods and beverages)
kale, collards, spinach, yellow split peas, white
NE 120
ND g
beans, green peas
1.1 1.3
100 mg fortified cereals, chickpeas, sockeye salmon
12

15

1000 mg fortified cereals, tomato paste, sunflower seeds

NE 30

ND

Calcium[6]

800 1000

2500 mg

Chloride
Chromium

NE 2300
NE 35

3600 mg
ND g

Choline

NE 550

3500 mg

Copper

700 900

10000 g

Cyanocobalamin
(B12)

2.0

ND

Fluoride

NE 4

10

mg

Folate (B9)

320 400

1000 g

Iodine
Iron

95
6

150
8

1100 g
45
mg

Magnesium

330 400

350a mg

Manganese

NE 2.3

11

Molybdenum

34

45

2000 g

Niacin (B3)

12

16

35

mg

Pantothenic acid
(B5)

NE 5

ND

mg fortified cereals, beef liver, shiitake mushrooms

Phosphorus

580 700

4000 mg

Potassium

NE 4700

ND

2.4

whole grains, almonds, peanuts, beef liver, egg

yolk, salmon[7]
fortified cereals, collards, almonds, condensed
cow's milk, cheese, figs, orange juice
table salt
broccoli, turkey ham, grape juice[8]
egg yolk, meats, lecithin, broccoli, beef liver,
condensed milk
sunflower seeds, oysters, lobster, cashews, dark
chocolate
fortified cereals, turkey, clams, beef, egg yolk,
sardines, tuna fish
public drinking water, where fluoridation is
performed or natural fluorides are present
leafy greens, enriched white rice, fortified
cereals, enriched cornmeal
iodized salt, kelp, cod
fortified cereals, turkey, walnuts, dark chocolate
buckwheat flour, rolled oats, spinach, almonds,
dark chocolate
oat bran, whole grain wheat flour, bulgur, rolled
oats, brown rice, dark chocolate
legumes, grain products, green peas, nuts and
seeds[9]
fortified cereals, yellowfin tuna, sockeye salmon,
chicken meat

Biotin (B7)

mg

cornmeal, condensed milk, wheat flour, rolled

oats, brown rice, bulgur, milk
mg potatoes, bananas, tomato paste, tomatoes,
orange juice, beet greens, quinoa, rolled oats,

Riboflavin (B2)

1.1

1.3

ND

mg

Selenium

45

55

400

Sodium

NE 1500

2300 mg

Thiamin (B1)

1.0

1.2

ND

mg

Zinc

9.4

11

40

mg

bulgur, beans, peas, cashews, pistachio nuts

almonds, sesame seeds, spaghetti, beef liver,
turkey
Brazil nuts, rockfish, yellowfin tuna, beef,
sardines, salmon, egg yolk
onion soup mix, miso, table salt, egg whites
fortified cereals, enriched wheat flour,
breadcrumbs
nuts, oysters, fortified cereals, beef, baked beans

EAR: Estimated Average Requirements; RDA: Recommended Dietary Allowances; AI: Adequate Intake; UL:
Tolerable upper intake levels.
a

The UL for magnesium represents extra intake from dietary supplements. High doses of magnesium from
dietary supplements or medications often result in diarrhea that can be accompanied by nausea and
abdominal cramping.[10] There is no evidence of adverse effects from the consumption of naturally
occurring magnesium in foods.

It is also recommended that the following substances not be added to food or dietary
supplements. Research has been conducted into adverse effects, but was not conclusive in many
cases:
Substance
Arsenic
Silicon
Vanadium

RDA/AI

UL
ND
ND
1.8

units per day

mg

Macronutrients
RDA/AI is shown below for males and females aged 4050 years.[3]

Waterb
Carbohydrates

Amount
(males)
3.7 L/day
130 g/day

Amount
(females)
2.7 L/day
130 g/day

Proteinc

56 g/day

46 g/day

Fiber

38 g/day

25 g/day

Substance

Fat

2035% of calories

Linoleic acid, an omega-6

fatty acid
17 g/day
(polyunsaturated)
alpha-Linolenic acid, an 1.6 g/day

Top Sources in Common Measures[5]

water, watermelon, iceberg lettuce
milk, grains, fruits, vegetables
meats, fish, legumes (pulses and
lentils), nuts, milk, cheeses, eggs
barley, bulgur, rolled oats, legumes,
nuts, beans, apples,
oils, butter, lard, nuts, seeds, fatty meat
cuts, egg yolk, cheeses

12 g/day

sunflower seeds, sunflower oil,

safflower oil,

1.1 g/day

Linseed oil (Flax seed), salmon,

omega-3 fatty acid

(polyunsaturated)
Cholesterol
Trans fatty acids
Saturated fatty acids

Added sugar

sardines
300 milligrams(mg)[11]

chicken giblets, turkey giblets, beef

liver, egg yolk

As low as possible
As low as possible while
coconut meat, coconut oil, lard,
consuming a nutritionally
cheeses, butter, chocolate, egg yolk
adequate diet [12]
foods that taste sweet but are not found
No more than 25% of
in nature, like: sweets, cookies, cakes,
calories
jams, energy drinks, soda drinks, many
processed foods,