Chart of Vitamins and Minerals and Foods to Meet Your RDI
What to Eat to Get the RDI of Vitamins and Minerals
How much calcium should I get? What about vitamin B12? If you're curious to know how much you need each day of your basic vitamins and minerals, this chart is for you! It tells you the recommended daily intake (RDI) of each nutrient, and what you need to eat to obtain it.
| Vitamin or Mineral | Amount | Eat This to Obtain RDI |
| Vitamin A | 2,310 IU (700 mcg) | Two medium baby carrots: 2,758 IU |
| Vitamin B1 (Thiamine) | 1.1 mg | One 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 |
Keep reading to find out if you're meeting your RDI of the other vitamins and minerals.
| Vitamin or Mineral | Amount | Eat This to Obtain RDI |
| Vitamin B5 (Pantothenic acid) |
5 mg | 1.5 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 | One cup cooked spinach: 263 mcg 1/2 cup kidney beans: 115 mcg 1 cup fresh orange juice: 75 mcg |
| Vitamin B12 (Cobalamin) | 2.4 mcg | 1 oz. cheddar cheese: .2 mcg 3 oz. roasted chicken: .3 mcg One cup plain nonfat yogurt 1.5 mcg 1 tbsp nutritional yeast: 4 mcg |
| Vitamin C | 75 mg | 1 large orange: 97.9 mg |
| Vitamin D | 600 IU (15 mcg) | 1 cup milk: 100 IU 1 cup Silk plain soymilk: 119 IU 3 oz. mackerel: 388 IU |
| Vitamin E | 22.5 IU (15 mg) | One 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 soymilk: 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 |
Source: Thinkstock
