USDA Recommended daily intake of micro nutrient for adults age 19-30
| Nutrient | Men | Women |
|---|---|---|
| Vitamin A | 900 μg | 700 μg |
| Ascorbic acid (vitamin C) | 90 mg | 75 mg |
| Cholecalciferol (vitamin D) | 15 μg | 15 μg |
| Tocopherol (vitamin E) | 15 mg | 15 mg |
| Vitamin K | 120 μg | 90 μg |
| Thiamin (vitamin B1) | 1.2 mg | 1.1 mg |
| Riboflavin (vitamin B2) | 1.3 mg | 1.1 mg |
| Niacin (vitamin B3) | 16 mg | 14 mg |
| Pyridoxine (vitamin B6) | 1.3 mg | 1.3 mg |
| Folate | 400 μg | 400 μg |
| Cobalamine (vitamin B12) | 2.4 μg | 2.4 μg |
| Pantothenic acid (vitamin B5) | 5 mg | 5 mg |
| Biotin | 30 μg | 30 μg |
| Choline | 550 mg | 425 mg |
| Calcium | 1300 mg | 1300 mg |
| Chromium | 35 μg* | 25 μg* |
| Copper | 900 μg | 900 μg |
| Fluoride | 4 mg* | 3 mg* |
| Iodine | 150 μg | 150 μg |
| Iron | 8 mg | 18 mg |
| Magnesium | 400 mg | 310 mg |
| Manganese | 2.3 mg* | 1.8 mg* |
| Molybdenum | 45 μg | 45 μg |
| Phosphorus | 700 mg | 700 mg |
| Selenium | 55 μg | 55 μg |
| Zinc | 11 mg | 8 mg |
| Potassium | 4.7 g | 4.7 g |
| Sodium | 1.5 g* | 1.5 g* |
| Chloride | 2.3 g* | 2.3 g* |