FDA MINIMUM DAILY REQUIREMENTS for BASIC VITAMINS & MINERALS


Nutrition Values

Based on a 2,000-calorie-per-day diet, the FDA recommends you get no more than

  1. 65 g total fat, [100]
  2. 20 g saturated fat, [40]
  3. 300 mg cholesterol [1300] 
  4. 2,400 mg sodium. [5,000]
  5. 50 g of protein,  [100]
  6. 300 g of carbohydrates [100] 
  7. 25 g of dietary fiber. [100] 

For a daily diet of 2,500 calories, you should aim to get less than

  1. 80 g total fat, 
  2. 25 g saturated fat, 
  3. 300 mg of cholesterol and 
  4. 2,400 mg sodium. You should also have 
  5. 375 g of carbohydrate and 
  6. 30 g of dietary fiber.

Vitamins

Your diet needs to provide you with a certain amount of vitamins every day. Food labels must list the percentage of the daily value of each vitamin, based on the FDA's minimum values. The FDA lists the minimum daily values, meaning the least amount you should have in your diet, as being

  1. 5,000 IU of vitamin A,  [25,000]
  2. 60 mg of vitamin C,     [12,000-20.000]
  3. 400 IU of vitamin D,    [15,000]
  4. 30 IU of vitamin E       [4,000]
  5. 80 mcg of vitamin K  . [200]
  6. 1.5 mg thiamine,         [10,000]
  7. 1.7 mg riboflavin,        [10,000]
  8. 20 mg niacin,              [500]
  9. 2 mg vitamin B6,         [100]
  10. 400 mcg folate,           [2000]
  11. 6 mcg vitamin B12,      [200]
  12. 300 mcg biotin             [1000]
  13. 10 mg pantothenic acid [500]
  14. Choline*                      [1000]

Minerals

Your diet also should provide you with necessary minerals. The FDA recommends you get at least

  1. 1,000 mg of calcium,     [2000-3000]
  2. 3,000 mg of potassium, [6000-9000]
  3. 3,400 mg of chloride,    [10,000]
  4. 18 mg of iron,               [25]
  5. 400 mg of magnesium,  [1000]
  6. 1,000 mg of phosphorus [2000]
  7. 150 mg of iodine.           [1000]
  8. 70 mcg of selenium,       [500]
  9. 15 mg of zinc,                [90]
  10. 120 mg of chromium,     [300]
  11. 75 mcg of molybdenum, [200]
  12. 2 mg of manganese        [6]
  13. 2 mg of copper.              [5-6]
  14. Vanadium*