Vitamins/Minerals

RDA for vitamin A

Females 700 mcg, males 900 mcg

TUL for vitamin A

3000 mcg

Sources of vitamin A

yellow/orange fruits and vegetables, dark leafy greens, dairy, fish, meat, liver

RDA for vitamin D

600 IU

TUL for vitamin D

4000 IU

Sources of vitamin D

mushrooms, egg yolks, fatty fish, cheese, liver, fortified foods

RDA for vitamin E

15 mg

TUL for vitamin E

1000 mg

Sources of vitamin E

nuts, seeds, wheat germ, leafy vegetables, fortified cereals

RDA for vitamin K

Females 90 mcg, males 120 mcg

TUL for vitamin K

none

Sources of vitamin K

green leafy vegetables, soybeans, canola oil

Name of vitamin B1

Thiamine

RDA for B1

Females 1.1 mg, males 1.2 mg

TUL for B1

none

Sources of B1

pork, whole grains, fortified cereal, beans, fish

Name of vitamin B2

Riboflavin

RDA for B2

Females 1.1 mg, males 1.3 mg

TUL for B2

none

Sources of B2

dairy, eggs, lean meats, liver, organ meats, fortified cereals, enriched grains

Name of vitamin B3

Niacin

RDA for B3

Females 14 mg, males 16 mg

TUL for B3

35 mg (supplements)

sources of B3

animal protein, nuts, legumes, enriched and fortified grains

Name of vitamin B5

Pantothenic Acid

RDA for B5

5 mg

TUL for B5

none

Source of B5

beef, chicken, eggs, organ meats, dairy, whole grains, nuts/seeds, avocado, mushroom, enriched and fortified grains, energy drinks

Name of vitamin B6

Pyridoxine

RDA for B6

1.3 mg

TUL for B6

100 mg

Source of B6

beef, poultry, fish, organ meats, dairy, chickpeas, nuts, starchy vegetables, fruits (not citrus) whole grains, fortified cereals

name of Vitamin B7

biotin

RDA for B7

30 mcg

TUL For B7

none

sources of B7

organ meats, egg yolk, legumes, nuts, chocolate

Name of vitamin B9

folate/folic acid

RDA for B9

400 mcg, pregnancy 600 mcg

TUL for B9

1000 mcg

sources of B9

dark leafy greens, nuts, beans, eggs, dairy, meats, enriched grains/fortified cereal

Name of vitamin B12

cobalamin

RDA for B12

2.4 mcg

TUL for B12

none

source of B12

meat, especially liver, dairy, nutritional yeast, fortified cereals

RDA for vitamin C

Females 75 mg, males 90, smokers 35 mg more

TUL for vitamin C

2000 mg

sources of vitamin C

citrus, papaya, cantaloupe, strawberries, broccoli, brussels sprouts, bell pepper, tomatoes, potatoes

RDA for potassium

females 2600, males 3400

TUL for potassium

none

sources of potassium

beef, milk, nuts, seeds, chocolate, beans, oranges, bananas, cantaloupe, apricots, honeydew, dates, raisins, tomatoes, leafy greens, beets, asparagus, broccoli, brussels sprouts, potatoes, corn, carrots, squash

RDA for chloride

2.3g, ages 51-70 2g, ages 71+ 1.8 g

TUL for chloride

none

sources of chloride

table salt, meat, seafood, seaweed, high sodium processed foods

RDA for magnesium

females 320 mg, males, 420 mg

TUL for magnesium

350 mg (supplements)

sources of magnesium

pumpkin/chia seeds, green leafy vegetables, nuts/seeds, legumes, soy, potatoes, raisins, avocado, whole grains, fortified foods

RDA for phosphorous

400 mg

TUL for phosphorous

4000 mg, age 71+ 3000 mg

sources of phosphorous

processed foods, fried foods, deli meats, liver, organ meats, sardines, oysters, beer, dairy products, nuts/seeds, chocolate, beans, bran, oatmeal, dark colas (except root beer)

RDA for iron

8 mg, menstruating women 18 mg

TUL for iron

45 mg

Sources of iron

meat, fish, egg yolks, poultry, liver, organ meats, spinach, collard greens, legumes, fortified cereals

RDA for sodium

less than 2300 mg

TUL for sodium

none

sources of sodium

processed foods, processed meats/seafood, fast food, salty snacks, canned soup/vegetables

RDA for calcium

1000 mg, females aged 50+ 1200 mg

TUL for calcium

2500mg, females aged 50+ 2000 mg

sources of calcium

dairy, almond milk/almonds, soy, green leafy vegetables, broccoli, pinto beans, fortified orange juice, fortified cereals

RDA for iodine

150 mg

TUL for iodine

1100 mg

sources of iodine

iodized salt, seaweed, enriched grains, dairy, eggs, seafood