Recommended daily macronutrients requirement for males and females
| Macronutrients | Amount (Male) | Amount (Female) | Top Sources | |
| Water | 3.7 liter/day | 2.7 liter/day | mineral water, soft drinks, clean tap water, beer | |
| Carbohydrates | 130 gm/day | 130 gm/day | condensed milk, pie crust, barley | |
| Protein | 56 gm/day | 46 gm/day | chicken, duck, turkey, beef | |
| Dietary fiber | 38 gm/day | 25 gm/day | barley, bulgur, legumes | |
| Fat | 20–35% of calories | white chocolate, pie crust, trail mix | ||
| Linoleic acid (Polyunsaturated omega-6 fatty acid) | 17 gm/day | 12 gm/day | ||
| Alpha Linolenic acid (Polyunsaturated omega-3 fatty acid) | 1.6 gm/day | 1.1 gm/day | ||
| Cholesterol | As low as possible | chicken, giblets, turkey giblets, beef liver | ||
| Trans fatty acids | As low as possible | |||
| Saturated fatty acids | As low as possible | coconut, meat, ricotta cheese | ||
| Added sugar | Not more than 25% of calories | white chocolate, condensed milk, dates | ||
Recommended daily vitamins & minerals requirement for adults
| Nutrient | RDA | Top Sources |
| Vitamin A | 900 µg | turkey, carrot, pumpkin |
| Thiamin (Vitamin B1) | 1.2 mg | fortified cereals, bread crumbs, enriched wheat flour |
| Riboflavin (Vitamin B2) | 1.3 mg | spaghetti, meat sauce, beef liver, turkey |
| Niacin (Vitamin B3) | 16 mg | fortified cereals, yellow-fin tuna, sockeye salmon |
| Pantothenic acid (Vitamin B5) | 5 mg | fortified cereals, beef liver, mushrooms |
| Vitamin B6 | 1.3 mg | chickpeas, fortified cereals, sockeye salmon |
| Biotin (Vitamin B7) | 30 µg | beef liver, egg, salmon |
| Folate (Vitamin B9) | 400 µg | enriched white rice, enriched cornmeal, fortified cereals |
| Cyanocobalamin (B12) | 2.4 µg | beef liver, turkey, clams |
| Vitamin C | 90 mg | orange, grapefruit, peaches |
| Vitamin D | 600 IU | exposure to sun light, sockeye salmon, rainbow trout, swordfish |
| Vitamin E (α-tocopherol) | 15 mg | fortified cereals, tomato, sunflower seeds |
| Vitamin K | 120 µg | kale, collards, spinach |
| Calcium | 1000 mg | fortified cereals, condensed cow's milk, cheese |
| Chloride | 2300 mg | table salt (sea salt) |
| Chromium | 35 µg | broccoli, turkey, ham, grape juice |
| Choline | 550 mg | beef liver, condensed milk, chicken |
| Copper | 900 µg | beef liver, oysters, lobster |
| Fluoride | 4 mg | tap water |
| Iodine | 150 µg | iodized salt |
| Iron | 8 mg | spinach, fortified cereals, turkey, chicken |
| Magnesium | 400 mg | buckwheat flour, trail mix, bulgur |
| Manganese | 2.3 mg | oat bran, whole grain wheat flour, bulgur |
| Molybdenum | 45 µg | legumes, grain products, nuts and seeds |
| Phosphorus | 700 mg | cornmeal, condensed milk, wheat flour |
| Potassium | 4700 mg | orange juice, tomato paste, beet greens |
| Selenium | 55 µg | Brazil nuts, rockfish, yellow-fin tuna |
| Sodium | 1500 mg | table salt (sea salt), onion |
| Zinc | 11 mg | baked beans, oysters, fortified cereals |
RDA: Recommended Dietary Allowances