Here are the recommended dietary allowances (RDA), according to the US Food and Nutrition Board (FNB), for nutrients for a male, age = 30 years.

Click on our list of nutrients which includes all vitamins and minerals. Each link gives a description of sources, benefits, 3D pictures and the problems that deficiency may cause.

(Note: nutrients with a star indicate Adequate Intake or AI because no RDA can be established)

 vitamin A = 900 (micro-gram)
vitamin C = 90 (mg)
vitamin D = 5* (micro-gram)
vitamin E = 15 (mg)
vitamin K = 120* (micro-gram)
thiamin = 1.2 (mg)
riboflavin = 1.3 (mg)
niacin = 16 (mg)
vitamin B6 = 1.3 (mg)
foliate = 400 (micro-gram)
vitamin B12 = 2.4 (micro-gram)
pantothenic = 5* (mg)
biotin = 30* (micro-gram)
choline = 550* (mg)

calcium = 1,000* (mg)
chromium = 35* (micro-gram)
copper = 900 (micro-gram)
fluoride = 4* (mg)
iodine = 150 (micro-gram)
iron = 8 (mg)
magnesium = 400 (mg)
manganese = 2.3* (mg)
molybdenum = 45 (micro-gram)
phosphorus = 700 (mg)
selenium = 55 (micro-gram)
zinc = 11 (mg)
potassium = 4.7* (g)
sodium = 1.5* (g)
chloride = 2.3* (g)

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Recommended Dietary Allowance (RDA) Search

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Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance