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Adult Recommended Dietary Allowances

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 2035% 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 g 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 g beef liver, egg, salmon
Folate (Vitamin B9) 400 g enriched white rice, enriched cornmeal, fortified cereals
Cyanocobalamin (B12) 2.4 g 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 g kale, collards, spinach
Calcium 1000 mg fortified cereals, condensed cow's milk, cheese
Chloride 2300 mg table salt (sea salt)
Chromium 35 g broccoli, turkey, ham, grape juice
Choline 550 mg beef liver, condensed milk, chicken
Copper 900 g beef liver, oysters, lobster
Fluoride 4 mg tap water
Iodine 150 g 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 g 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 g 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

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