Daily Recommended Nutrient Values

The reference amounts behind every % Daily Value.

Nutrient	Unit	FDA Daily Value	Males 19–30 y	Type	Upper limit
Macronutrients
Carbohydrate	g	275	130	RDA	–
Fiber	g	28	38	AI	–
Protein	g	50	56	RDA	–
Minerals
Calcium	mg	1,300	1,000	RDA	2,500
Iron	mg	18	8	RDA	45
Magnesium	mg	420	400	RDA	350
Phosphorus	mg	1,250	700	RDA	4,000
Potassium	mg	4,700	3,400	AI	–
Sodium	mg	2,300	1,500	AI	2,300
Zinc	mg	11	11	RDA	40
Copper	mg	0.9	0.9	RDA	10
Manganese	mg	2.3	2.3	AI	11
Selenium	µg	55	55	RDA	400
Vitamins
Vitamin A	µg RAE	900	900	RDA	3,000
Vitamin C	mg	90	90	RDA	2,000
Vitamin D	µg	20	15	RDA	100
Vitamin E	mg	15	15	RDA	1,000
Vitamin K	µg	120	120	AI	–
Thiamin (B1)	mg	1.2	1.2	RDA	–
Riboflavin (B2)	mg	1.3	1.3	RDA	–
Niacin (B3)	mg NE	16	16	RDA	35
Pantothenic Acid (B5)	mg	5	5	AI	–
Vitamin B6	mg	1.7	1.3	RDA	100
Folate	µg DFE	400	400	RDA	1,000
Vitamin B12	µg	2.4	2.4	RDA	–
Choline	mg	550	550	AI	3,500

RDA = Recommended Dietary Allowance — the daily intake sufficient for 97–98% of healthy individuals.
AI = Adequate Intake — used when an RDA cannot be determined; believed to cover the needs of all individuals in the group.
UL = Tolerable Upper Intake Level — the maximum daily intake unlikely to cause adverse effects. Absence of a UL does not mean unlimited intake is safe.
Magnesium UL applies only to supplemental magnesium from pharmacological agents, not from food and water.
Niacin UL applies to supplemental nicotinic acid only, not niacin naturally present in food.
Folate UL applies to synthetic folic acid from supplements and fortified foods, not naturally occurring food folate.
Protein personalised value calculated as body weight × g/kg/day for your age group.

Good to know

Reference table showing the FDA 2020 Daily Values used on U.S. nutrition labels (based on a 2,000-calorie diet), alongside IOM/NASEM Dietary Reference Intakes for common adult life stages. Values marked RDA are Recommended Dietary Allowances; values marked AI are Adequate Intakes (used when an RDA cannot be determined).

RDA = Recommended Dietary Allowance (sufficient for 97–98% of individuals) | AI = Adequate Intake (presumed adequate when an RDA cannot be established) | ND = Not Determined (insufficient data for a UL)

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