Recommended Daily Intake of Vitamins and Minerals

How much nutrients you should be getting everyday?

Jenny Sugar from http://www.fitsugar.com/ provides a chart of recommended daily intake (RDI) of nutrients and what you need to eat to obtain it.

VITAMIN OR MINERAL	AMOUNT	EAT THIS TO OBTAIN RDI
Vitamin A	2,310 IU (700 mcg)	Two medium baby carrots: 2,758 IU
Vitamin B1(Thiamine)	1.1 mg	One cup oatmeal: 1.2 mg
Vitamin B2(Riboflavin)	1.1 mg	1 cup cottage cheese: .4 mg 3 oz. salmon: .4 mg 1 cup cooked spinach: .4 mg
Vitamin B3 (Niacin)	14 mg	Half an avocado: 1.3 mg 2 large carrots: 1.4 mg 3 oz. salmon: 8.6 mg 1 medium sweet potato: 1.7 mg 1 oz. almonds: 1.1 mg

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VITAMIN OR MINERAL	AMOUNT	EAT THIS TO OBTAIN RDI
Vitamin B5 (Pantothenic acid)	5 mg	1.5 cups oatmeal: 1.4 mg 1 cup plain nonfat yogurt: 1.6 mg 3 oz. roasted chicken: .9 mg 1 cup brown rice: .6 mg 1 small sweet potato: .5 mg
Vitamin B6 (Pyridoxine)	1.3 mg	3 oz. salmon: .8 mg 1 cup long grain brown rice: .3 mg 1 cup raw broccoli: .2 mg
Vitamin B7 (Biotin or Vitamin H)	30 mcg	Our bodies recycle a significant amount of biotin so deficiency is rare.
Vitamin B9 (Folic Acid)	400 mcg	One cup cooked spinach: 263 mcg 1/2 cup kidney beans: 115 mcg 1 cup fresh orange juice: 75 mcg
Vitamin B12(Cobalamin)	2.4 mcg	1 oz. cheddar cheese: .2 mcg 3 oz. roasted chicken: .3 mcg One cup plain nonfat yogurt: 1.5 mcg 1 tbsp nutritional yeast: 4 mcg
Vitamin C	75 mg	1 large orange: 97.9 mg
Vitamin D	600 IU (15 mcg)	1 cup milk: 100 IU 1 cup Silk plain soy milk: 119 IU 3 oz. mackerel: 388 IU
Vitamin E	22.5 IU (15 mg)	One cup cooked spinach: 3.7 mg 2 tbsp. olive oil: 3.8 mg 1 cup quinoa: 1.2 mg 1 oz. almonds: 7.3 mg
Calcium	1,000 mg	1 cup plain nonfat yogurt: 488 mg 1 cup Silk plain soy milk: 299 mg 1 cup cooked spinach: 245 mg
Iron	18 mg	1 cup cooked spinach: 6.4 mg 1 cup oatmeal: 3.4 mg 1/2 cup lentils: 3.3 mg 1 cup barley: 2.1 mg 2 beets: .8 mg 1 medium baked potato with skin: 1.9 mg
Potassium	4,700 mg	1 large banana: 487 mg 2 large kiwis: 568 mg 1 cup plain nonfat yogurt: 625 mg 1 cup fresh orange juice: 496 mg 1 medium russet potato: 952 mg 1 cup diced cantaloupe: 417 mg 1/2 cup edamame beans: 338 mg 1 cup cooked Swiss chard: 961 mg
Zinc	8 mg	3 oz. oysters: 62.6 mg 3 oz. ground beef: 3.9 mg 1/4 cup peanuts: 1.2 mg 1 cup brown rice: 1.2 mg 1 cup skim milk: 1 mg 3 oz. roasted chicken: .6 mg 1 medium baked potato with skin: .6 mg

I hope this chart gives you an insight into healthy eating habits!