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Vitamin A
Vitamin C
Vitamin D[6]
Vitamin K
Vitamin B6
-tocopherol
(Vitamin E)
15
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
Phosphorus
580 700
4000 mg
Potassium
NE 4700
ND
2.4
Biotin (B7)
mg
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
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
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
12 g/day
1.1 g/day
Added sugar
sardines
300 milligrams(mg)[11]
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,