RDI of Vitamins and Minerals
Skip the Multivitamin! Eat These to Reach Your RDI
Are you getting enough calcium? What about vitamin B12? If you're curious to know how much you need of your basic vitamins and minerals each day, this chart is for you. It tells you the recommended daily intake (RDI) of each nutrient for a typical adult woman as well as what you need to eat to obtain it.
| Vitamin / Mineral | Amount | Eat This to Obtain RDI |
|---|---|---|
| Vitamin A | 2,310 IU (700 mcg) | 2 medium baby carrots: 2,758 IU |
| Vitamin B1 (Thiamine) | 1.1 mg | 1 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 |
| Vitamin B5 (Pantothenic acid) | 5 mg | 1 1/2 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 | 1 cup cooked spinach: 263 mcg 1/2 cup kidney beans: 115 mcg 1 cup fresh orange juice: 74 mcg |
| Vitamin B12 (Cobalamin) | 2.4 mcg | 1 oz. cheddar cheese: .2 mcg 3 oz. roasted chicken: .3 mcg 1 cup plain nonfat yogurt: 1.5 mcg 1 1/2 tbsp. nutritional yeast: 3.1 mcg |
| Vitamin C | 75 mg | 1 large orange: 98 mg |
| Vitamin D | 600 IU (15 mcg) | 1 cup milk: 100 IU 1 cup Silk plain soy milk: 119 IU 1 can tuna: 154 IU 1 egg: 41 IU 1 cup orange juice fortified with vitamin D: 137 IU 1 cup yogurt: 80 IU |
| Vitamin E | 22.5 IU (15 mg) | 1 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: 63 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 |
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