Vitamin RDA Sources

Vitamin A ● Men: 900 μg RAE ● Retinoids

● Women: 700 μg RAE ○ Liver
○ Dairy products
○ Eggs
○ Fatty fish and their oils
● Carotenoids
○ Brightly colored fruits and vegetables
■ Carrots
■ Sweet potatoes
■ Spinach
■ Broccoli

Vitamin D ● Can be obtained in 5-15 minutes ● (beef) liver

in sunlight
● Consumption RDA:
○ –600 IU (15 μg) vitamin D:
ages 1–70
○ –800 IU (20 μg) vitamin D: >70
● Eggs
● Fatty fish: salmon, tuna, and sardines
● Shiitake mushrooms
● Fortified foods such as: Milk, Yogurt, Cheese

Vitamin E ● Adults (including pregnancy): 15 ● Nuts and seeds are best plant sources
mg a-tocopherol ○ Peanut butter
○ Sunflower seeds
○ Almonds
● Wheat germ
● Kidney beans
Vitamin K AI: ● Broccoli
Men: 120 µg/day ● Kale
Women: 90 µg/day ● Swiss chard
● Turnip
● Spinach

B1- Thiamine ● Male: 1.2 mg ● Lean pork

● Female: 1.1mg ● Pecans
● Lentils
● Peas
● Orange
● Most thiamin in the American diet comes from
enriched foods

B2- Riboflavin ● Men: 1.3mg ● Milk/dairy

● Women: 1.1mg ● Eggs
● Pregnant women: 1.4 mg -1.6 ● Meat (liver)
 mg ● Legumes
● Spinach
B3- Niacin ● Males: 16mg/day ● Beef liver
● Females: 14mg/day ● Tuna
● Pregnant: 18mg/day ● Salmon
● Beef sirloin
● Chicken breast
● Peanut butter

Vitamin C ● Males: 90mg ● Oranges and lemons

● Females: 75mg ● Papaya
● Smokers +35mg ● Kiwis
● Strawberries
● Bell peppers
● Broccoli
● Tomatoes
● Asparagus

Calcium Females ● Milk

● 11-18 years: 1300 mg ● Cheddar cheese
● 19-50 years: 1000 mg ● Tofu (calcium set)
● >50 years: 1200 mg ● Chinese Cabbage
● White beans
Males
● Spinach
● 11-18 years: 1300 mg
● Broccoli
● 19-70 years: 1000 mg
● >70 years : 1200mg
Phosphorus 700mg ● Milk
● Yogurt
● Turkey
● Sardines
● Almonds
● Lentils

Magnesium ● Males:400mg ● Coffee, tea, cocoa

● Females: 310mg
● Whole grains
● Beans
● Nuts and seeds
● Spinach
● Milk and meat

Water
AI Food (25%)
women - 2.7 L (2.85 quartz) Beverage
men - 3.7 L (1 gallon)
 25-40 mL of water per kg of body Metabolic reactions
weight

Sodium
AI = 1,500 mg/day Processed foods
Potassium ● Fruits and vegetables
AI = 4,700mg/day
● Legumes, nuts, nut butter, and seeds
● Milk and yogurt
Chloride
AI= 2,300 mg/day
Iron ● Men: 8mg ● Meat, fish, poultry
● Women: ● Dark leafy greens, whole grains, nuts
○ Premenopausal:18 mg
○ Postmenopausal:8 mg
○ Pregnancy: 27 mg
○ Lactation: 9 mg