Chart

Sodium is a necessary mineral. But health organizations typically recommend that healthy adults limit sodium intake to less than 2,300 mg (about one teaspoon of salt) per day to prevent conditions like high blood pressure.

Vitamins and minerals

Nutrient	EAR	Highest RDA/AI	UL	Unit	Top common sources, 100 grams, U.S. Department of Agriculture (USDA)
Vitamin A	625	900	3000	µg	cod liver oil, liver, dehydrated red sweet peppers, veal, dehydrated carrots
Thiamin(B1)	1.0	1.2	ND	mg	fortifiedbreakfast cereals, energy bars, vegetarian, and baby food products
Riboflavin(B2)	1.1	1.3	ND	mg	fortified food products, lamb liver, spirulina
Niacin(B3)	12	16	35	mg	fortified food products, baker's yeast, rice bran, instant coffee, fortified beverages
Pantothenic acid(B5)	NE	5	ND	mg	fortified food and beverage products, dried shiitake mushrooms, beef liver, rice bran
Vitamin B6	1.1	1.3	100	mg	fortified food and beverage products, rice bran, fortified margarines, ground sage
Biotin(B7)	NE	30	ND	µg	organ meats, eggs, fish, meat, seeds, nuts
Folate(B9)	320	400	1000	µg	baker's yeast, fortified food and beverage products, poultry liver
Cyanocobalamin(B12)	2.0	2.4	ND	µg	shellfish, beef, animal liver, fortified food and beverage products
Vitamin C	75	90	2000	mg	fortified beverages, dried sweet peppers, raw acerola, dried chives and coriander, rose hips, fortified food products, Citrus Fruit (oranges / lemons)
Vitamin D	10	15	100	µg	cod liver oil, mushrooms(if exposed to ultraviolet light), halibut, mackerel, cannedsockeye salmon
α-tocopherol(Vitamin E)	12	15	1000	mg	wheat germ oil, fortified food and beverage products, hazelnut oil, fortified peanut butter, chili powder
Vitamin K	NE	120	ND	µg	dried spices, fresh parsley, cooked and raw kale, chard, other leaf vegetables
Choline	NE	550	3500	mg	egg yolk, organ meats from beef and pork, soybean oil, fish roe
Calcium	800	1000	2500	mg	fortified cereals, beverages, tofu, energy bars, and baby foods, dried basil and other spices, dried whey, cheese, milk powder, milk, cheese and yogurt, broccoli, cabbage, okra
Chloride	NE	2300	3600	mg	table salt
Chromium	NE	35	ND	µg	broccoli, turkey ham, dried apricots, tuna, pineapple, grape juice
Copper	700	900	10000	µg	animal liver, seaweed products, dried shiitake mushrooms, oysters, sesame seeds, cocoa powder, cashews, sunflower seeds
Fluoride	NE	4	10	mg	public drinking water, where fluoridation is performed or natural fluorides are present, tea, raisins
Iodine	95	150	1100	µg	iodized salt, kelp, cod
Iron	6	18	45	mg	dried thyme and other spices, fortified foods, including baby foods, animal organ meats
Magnesium	350	420	350	mg	crude rice bran, cottonseed flour, hemp seeds, dried spices, cocoa powder, fortified beverages
Manganese	NE	2.3	11	mg	fortified beverages and infant formulas, ground cloves and other dried spices, chickpeas, fortified breakfast cereals
Molybdenum	34	45	2000	µg	legumes, grain products, nuts and seeds
Phosphorus	580	700	4000	mg	baking powder, instant pudding, cottonseed meal, hemp seeds, fortified beverages, dried whey
Potassium	NE	4700	ND	mg	baking powder, dried parsley and other spices, instant tea and instant coffee, dried tomatoes, dried sweet peppers, soy sauce
Selenium	45	55	400	µg	Brazil nuts and mixed nuts, animal kidneys, dried eggs, oysters, dried cod
Sodium	NE	1500	2300	mg	table salt, baking soda, soup bouillon cube, seasoning mixes, onion soup mix, fish sauce
Zinc	9.4	11	40	mg	oysters, fortified breakfast cereals, baby foods, beverages, peanut butter, and energy bars, wheat germ, beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds

Macronutrients

Substance	Amount (males)	Amount (females)	Top Sources in Common Measures
Water	3.7 L/day	2.7 L/day	water, watermelon, iceberg lettuce
Carbohydrates	45-65% of calories (2320 Kcal/day)	1900 Kcal/day	milk, grains, fruits, vegetables
	130 g/day	130 g/day
Protein	10-35% of calories		meats, fish, legumes (pulses and lentils), nuts, milk, cheeses, eggs
	56 g/day	46 g/day
Fiber	38 g/day	25 g/day	barley, bulgur, rolled oats, legumes, nuts, beans, apples
Fat	20--35% of calories		oils, butter, lard, nuts, seeds, fatty meat cuts, egg yolk, cheeses
Linoleic acid, an omega-6 fatty acid(polyunsaturated)	17 g/day	12 g/day	sunflower seeds and oil, safflower oil
alpha-Linolenic acid, an omega-3 fatty acid(polyunsaturated)	1.6 g/day	1.1 g/day	Linseed oil(flax seed), chia seed, hemp seed, walnut, soybeans
Cholesterol	300 milligrams(mg)		chicken giblets, turkey giblets, beef liver, egg yolk
Trans fatty acids	As low as possible
Saturated fatty acids	As low as possible while consuming a nutritionally adequate diet		coconut meat, coconut oil, lard, cheeses, butter, chocolate, egg yolk
Added sugar	No more than 25% of calories		non-natural sweet foods: sweets, cookies, cakes, jams, energy and soda drinks, many processed foods

Legend

• Estimated Average Requirements(EAR)
• Recommended Dietary Allowances(RDA)
• Adequate Intake(AI)
• Tolerable upper intake levels(UL)

The TLC Diet

Total calories	Adjusted in conjunction with exercise to attain or maintain a healthy body weight. (Your doctor or a nutritionist can help you figure out how many calories you, personally, should be taking in.)
Total fat	25% - 35% of total calories
Saturated fat	Less than 7% of total calories
Polyunsaturated fat	Up to 10% of total calories
Monounsaturated fat	Up to 20% of total calories
Cholesterol	Less than 200 mg a day
Protein	About 15% of total calories
Fiber	The Institute of Medicine recommends: men 50 years and younger get 38 grams per day, women 50 and younger get 25 grams per day, men over 50 get 30 grams per day, women over 50 get 21 grams per day

https://en.wikipedia.org/wiki/Dietary_Reference_Intake