Vitamin or Mineral Dietary Reference Intakes (DRI) Recommended Dietary Allowances (RDA) Safe and Adequate Intake/Range (or Estimate)
Vitamin A Men: 1000 mcg
Women: 800 mcg
Vitamin D 5 – 10 mcg
Vitamin E Men: 10 mg
Women: 8 mg
Vitamin K Men: 70-80 mcg
Women: 60-65 mcg
Vitamin C Men: 90 mg
Women: 75 mg
Choline Men: 550 mg
Women: 425 mg
Thiamin (B1) Men: 1.2 – 1.5 mg
Women: 1-1.1 mg
Riboflavin (B2) Men: 1.3 mg
Women: 1.1 mg
Niacin (B3) Men: 16 mg
Women: 14 mg
Pantothenic Acid 5 mg
Vitamin B6 1.3 – 1.7 mg
Folic Acid/Folate 400 mcg
Vitamin B12 2.4 mcg
Biotin (30 mcg)
Calcium 1000 – 1200 mg
Chloride (750 mg)
Magnesium Men: 400-420 mg
Women:310-320 mg
Phosphorus 700 mg
Potassium (2000 mg)
Sodium (200 – 500 mg)
Sulfur (100 mg)
Boron (2 – 5 mg)
Chromium 50 – 200 mcg
Cobalt (a few mcg)
Copper 1.5 – 3.0 mg
Fluoride Men: 4.0 mg
Women: 3.0 mg
Iodine 150 mcg
Iron 10 – 15 mg
Manganese 2.5 – 5.0 mg
Molybdenum 75 – 250 mcg
Selenium Men: 70 mcg
Women: 55 mcg
Zinc Men: 15 mg
Women: 12 mg
Advertisements