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Vitamin & Mineral Daily Values Cheat Sheet

Recommended daily allowances (RDA) for all essential vitamins and minerals with top food sources, deficiency signs, and upper limits.

Fat-Soluble Vitamins

Item	Value	Notes
Vitamin A	900 mcg (M) / 700 mcg (F)	Sweet potato, carrots, spinach
Vitamin D	600 IU (15 mcg)	Sunlight, salmon, fortified milk
Vitamin E	15 mg	Almonds, sunflower seeds, avocado
Vitamin K	120 mcg (M) / 90 mcg (F)	Kale, spinach, broccoli

Item	Value	Notes
Vitamin C	90 mg (M) / 75 mg (F)	Oranges, strawberries, bell peppers
Thiamin (B1)	1.2 mg (M) / 1.1 mg (F)	Whole grains, pork, legumes
Riboflavin (B2)	1.3 mg (M) / 1.1 mg (F)	Dairy, eggs, lean meats
Niacin (B3)	16 mg (M) / 14 mg (F)	Chicken, tuna, mushrooms
Vitamin B6	1.3 mg (adults)	Poultry, fish, potatoes
Folate (B9)	400 mcg DFE	Leafy greens, fortified grains, beans
Vitamin B12	2.4 mcg	Meat, fish, dairy, fortified cereals
Biotin (B7)	30 mcg	Eggs, nuts, seeds

Item	Value	Notes
Calcium	1,000 mg (adults)	Dairy, fortified plant milk, kale
Iron	8 mg (M) / 18 mg (F)	Red meat, beans, spinach
Magnesium	420 mg (M) / 320 mg (F)	Nuts, seeds, dark chocolate
Zinc	11 mg (M) / 8 mg (F)	Oysters, beef, pumpkin seeds
Potassium	3,400 mg (M) / 2,600 mg (F)	Bananas, potatoes, beans
Sodium	< 2,300 mg (limit)	Most Americans exceed this
Selenium	55 mcg	Brazil nuts (1 nut = 70mcg), seafood
Iodine	150 mcg	Iodized salt, seaweed, dairy

Item	Value	Notes
Vitamin D deficiency	Fatigue, bone pain, weakness	~42% of US adults deficient
Iron deficiency	Fatigue, pale skin, cold hands	Most common worldwide
Vitamin B12 deficiency	Numbness, fatigue, brain fog	Common in vegans, elderly
Magnesium deficiency	Muscle cramps, poor sleep	~50% of Americans under RDA
Vitamin C deficiency	Slow healing, bleeding gums	Rare but possible — scurvy
Calcium deficiency	Weak bones, osteoporosis risk	Especially post-menopausal women

Item	Value	Notes
Vitamin A	3,000 mcg	Excess can cause liver damage
Vitamin D	4,000 IU (100 mcg)	Excess can cause hypercalcemia
Vitamin C	2,000 mg	Excess may cause GI distress
Calcium	2,500 mg	Excess may cause kidney stones
Iron	45 mg	Excess can cause organ damage
Zinc	40 mg	Excess impairs copper absorption

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