RDI of Vitamins and Minerals

What to Eat to Get the RDI of Vitamins and Minerals

March 21, 2013

How much calcium should you get? What about vitamin B12? Are you getting enough? 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 soy milk: 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 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: 62.6 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

Source: Shutterstock

9 Comments

heatherpalmer78 2 weeks 3 days

What about magnesium?!

BeachHouseSea 1 year 14 weeks

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...