Nutrient

EAR

RDA/AI

UL

Unit

Folate (B9)

320

400

1000

21.4

Cyanocobalamin (B12)

2.4 / 6

ND

8.11 135%

Selenium

45

55

400

47.8

68%

1.34

56%

1.6

Omega-3

SARDINE
5%

Omega-3 DHA

Omega-6

17

0.109

MONO UNSAT FAT

4.3

POLY UNSAT FAT

1.9

SAT FAT

2.4

22.3

PROTEIN

12

50

45%

188

CALORIES

Vitamin A

As low as
possible
625
900

Vitamin C

75

Vitamin D[5][6]

10

Cholesterol

12%

mg

54.3

3000

127IU 3%

90

2000

mg

15

100

g 175IU

3.7

2.7

1.1

1.3

100

mg

.1

-tocopherol (Vitamin E) 12

15

1000

mg

1.3

6%

35%

Waterb
Vitamin B6

.9

45

mg

Calcium[5][6]

800

1000

2500

mg

147

Riboflavin (B2)

1.1

1.3

ND

mg

.2

mg

1%
44%

59.3g

Iron

CARBOHYDRATES

18%

5%

12%

Vitamin K

NE

120

ND

Biotin (B7)

NE

30

ND

Chloride

NE

2300

3600

mg

Chromium

NE

35

ND

Choline

NE

550

3500

mg

Copper

700

900

10000

Fluoride

NE

10

mg

Iodine

95

150

1100

Magnesium

330

400

350[9]

mg

Manganese

NE

2.3

11

mg

Molybdenum

34

45

2000

Niacin (B3)

12

16

35

Pantothenic acid (B5)

NE

Phosphorus

580

Potassium

0.4

68

16%

mg

4.8

24%

ND

mg

.6

6%

700

4000

mg

445

NE

4700

ND

mg

Sodium

NE

1500

2300

mg

Thiamin (B1)

1.2

ND

mg

Zinc

9.4

11

40

mg

45%

Macronutrients

Includes water from food, beverages, and drinking water.

Based on 0.8 g/kg of body weight

RDA/AI is shown below for males and females aged 4050 years.[3]
Amount
Amount
Substance
(female Top Sources in Common Measures[4]
(males)
s)
condense
3.7
2.7
d
milk, iceberg
pie
Waterb
L/day
L/day
water,
lettuce
130
130
crust,
Carbohydrates
g/day
g/day
barley
Proteinc
Fiber
Linoleic
acid, an omega-6
Fat
fatty acid
alpha-Linolenic acid, an
(polyunsaturated)
omega-3 fatty acid
(polyunsaturated)
Cholesterol
Trans fatty acids
Saturated fatty acids
Added sugar

barley,chicken, turkey, beef, legumes (pulses and lentil

56 g/day 46 g/day duck,
bulgur,
38 g/day 25 g/day legumes
2035% of
calories

pie crust, white chocolate, trail mix

17 g/day 12 g/day
1.6
1.1
g/day
g/day
As low as possible white
chicken giblets, turkey giblets, beef liver
chocolate,
coconut
As low as possible meat,
ricotta
As low as possible cheese
No more than
25% of calories

condensed milk, deglet noor dates, white chocolate

It is also recommended that the following substances not be added to food or dietary supplements. R
units per
Substance
RDA/AI
UL
day
Arsenic

ND

Silicon

ND

Vanadium

1.8 mg

MACKAREL CRAB

PUMPKIN
1CUP 248 g POMFRET 100g
SPINACH ANCHOVY ORANGE JUICE
FLOWER

1.1

40

165

11

9.8

8.3

0.52

49.4

34

0.85

58

2.991

0.294

0.12

1.79

75 19%

50.2

0.027

0.023
0.197

0.245

0.011

0.024

6.1

0.177

3.3

0.456

3.8

0.356

2.1

0.372

3.6

0.204

1.8

0.372

20.8

17

230

80

78.4

72

187 IU

4.6 IU

0.4

2.8

0.27

0.306

177

33 IU
23.8

1.7

2.7
0.681

13.4

82

0.3

0.037
37

2.4

1.1

1656 IU
124 207%

0.138

1.8

102
24

73 beverages, and drinking water.43

Includes water from food,
0.4

0.015

24

403 IU
b

0.072

23.7

5.6

0.1

615

85

31
138

10.2

2.5
0.322

243

211

352

303

101

270

0.2

0.074

0.7

3.3

17

drinking water.

od or dietary supplements. Research has been conducted into adverse effects, but was not conclusive in many c

WHITE E SALMON
1.3

6.6

Top Sources in Common Measures, USDA[4]

20

leafy greens, enriched white rice, fortified

cereals, enriched cornmeal

fortified cereals, turkey, clams

25

Brazil nuts, rockfish, yellowfin tuna

alpha-Linolenic acid, an omega-3
fatty acid (polyunsaturated)

1.35
0.4

Linoleic acid, an omega-6 fatty acid

(polyunsaturated)

1.3
1.3
0.75
11

6.5

48

61
18

chicken giblets, turkey giblets, beef liver

15IU

carrots, carrot juice, turkey, pumpkin

1.2

orange juice, grapefruit juice, peaches, kiwifruit, bell

peppers
fortified cereals, mushrooms, yeast, sockeye salmon,
swordfish, rainbow trout (also fortified foods and
beverages)

water, iceberg lettuce

0.2

fortified cereals, chickpeas, sockeye salmon

fortified cereals, tomato paste, sunflower seeds

0.1

0.1

fortified cereals, turkey, walnuts, seeds

4.5

fortified cereals, collards, almonds, condensed cow's

milk, cheese, figs, orange juice

0.04

almonds, sesame seeds, spaghetti, beef liver, turkey

kale, collards, spinach

whole grains, almonds, peanuts, beef liver, egg, salmon[7]
table salt
broccoli, turkey ham, grape juice[8]
broccoli, beef liver, condensed milk, peanuts
sunflower seeds, oysters, lobster
public drinking water

iodized salt
buckwheat flour, trail mix, bulgur, bananas
oat bran, whole grain wheat flour, bulgur
legumes, grain products, nuts and seeds[10]

2.2

fortified cereals, yellowfin tuna, sockeye salmon

0.5

fortified cereals, beef liver, shiitake mushrooms

cornmeal, condensed milk, wheat flour
potatoes, bananas, tomato paste, orange juice, beet
greens

onion soup mix, miso, table salt

fortified cereals, enriched wheat flour, breadcrumbs
nuts, oysters, fortified cereals, baked beans

conclusive in many cases: