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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
Image Source: POPSUGAR Photography
Join The Conversation
Ehsan14962221 Ehsan14962221 3 years
wow this is impossible for me.
heatherpalmer78 heatherpalmer78 4 years
What about magnesium?!
BeachHouseSea BeachHouseSea 5 years
i am looking for a chart like this one, but that includes, which vitamins to take with food and without food? also which have interactions ie..calcium and Vitamin D...
Giasbash6260 Giasbash6260 5 years
1000 to 5000 mg of Vitamin D! Time to eat A LOT MORE MACKEREL! ha ha.
bryseana bryseana 7 years
Helpful chart - thanks!!
juliet juliet 7 years
This is a great chart, Fit! It'd be rad if you could format it into an easily printed / keep-in-your-wallet size! (hint hint, please please!) ;-)
Brittneylb Brittneylb 7 years
What about Folic Acid? That's one of the most important things women of child-bearing age need.
Beaner Beaner 7 years
Wow, this chart is amazing. I'm going to print it out.
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