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Are You Getting Your RDI?

Is it me or are you confused about how much of each vitamin and mineral you are supposed to get each day?

Some of my friends take daily vitamins, and some eat fortified foods like calcium-enriched orange juice. It that necessary, or do we get enough in the foods we eat?

The first step in answering that question is to know how much we need to get each day. Here's a chart to make it a little more simple for you. These numbers are the RDI (reference daily intake) for women.

Want to see? Then


Vitamin Amount Foods it's Found in
Vitamin A 700 mcg Carrots, sweet potatoes, dark-green veggies
Vitamin B1 (Thiamine) 1.4 mg Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads
Vitamin B2 (Riboflavin) 1.2 mg Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish
Vitamin B3 (Niacin) 14 mg Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast
Vitamin B5 (Pantothenic acid) 5 mg Whole grain cereals, beans, eggs, meat, some energy drinks
Vitamin B6 (Pyridoxine and Pyridoxamine) 1.3 mg Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas
Vitamin B7 (Biotin or Vitamin H) 30 mcg Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains
Vitamin B9 (Folic Acid) 400 mcg Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal
Vitamin B12 (Cobalamin) 6 mcg Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals
Vitamin C 75 mg Oranges, strawberries, grapefruit
Vitamin D 200 units Milk, sunlight
Vitamin E 15 mg Eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), olive oil, wheat germ oil, and whole grains
Potassium 4,200 mg Potatoes, tomatoes, white beans, lentils, yogurt, bananas, broccoli, soybeans, avocado
Calcium 1,000 mg Dairy products, nuts, broccoli, fortified orange juice, sardines
Protein 40-60g (depending on your weight and activity level) Dairy products, nuts, meat, poultry, fish, eggs
Iron 18 mg Molasses, liver, dates, baked potato with the skin, kidney beans, chickpeas, oats, beets
Zinc 8 mg Oysters, red meat, chicken, beans, nuts, whole grains, dairy products, fortified cereals
Magnesium 300 mg Chard, spinach, tofu, artichokes, lima beans, scallops, sea bass
Phosphorus 700 mg Bran, Cocoa powder, dairy products, seafood, chickpeas, garlic, lentils, soybeans, nuts, liver, eggs, chicken, yeast
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