RDAs, food sources for selected vitamins and minerals
Recommended Dietary Allowances (RDAs) for selected nutrients commonly displayed on food labels
| Micronutrient | Vitamin A (mcg*/day) |
Vitamin C (mg**/day) |
Potassium (mg**/day) |
Calcium (mg**/day) |
Iron (mg**/day) |
| For women >51 years |
700
|
75
|
4,700
|
1,000-1,200
|
8
|
| For men >51 years |
900
|
90
|
4,700
|
1,000-1,200
|
8
|
* mcg = micrograms; **mg = milligrams
Source: Institute of Medicine
Selected food sources of vitamin A
| Food | Vitamin A (micrograms) |
| Carrots, sliced, boiled, 1/2 cup |
1,069
|
| Spinach, frozen, boiled, 1/2 cup |
573
|
| Kale, frozen, boiled, 1/2 cup |
956
|
| Apricots with skin, juice packed, 1/2 cup |
207
|
| Mango, sliced, 1 cup |
89
|
| Milk, fortified, skim, 8 ounces |
149
|
| Egg, hard-boiled, 1 large |
203
|
| Cheese, cheddar, 1 ounce |
350
|
Source: Institute of Medicine
Selected food sources of vitamin C
| Food | Vitamin C (milligrams) |
| Red sweet pepper, raw, 1/2 cup |
142
|
| Kiwi fruit, 1 medium |
70
|
| Orange, 1 medium |
70
|
| Green sweet pepper, raw, 1/2 cup |
60
|
| Grapefruit juice, 3/4 cup |
50-70
|
| Vegetable juice cocktail, 3/4 cup |
50
|
| Strawberries, 1/2 cup |
49
|
Source: USDA National Nutrient Database for Standard Reference
Selected food sources of calcium
| Food | Calcium (milligrams) |
| Yogurt, plain, 1 cup |
415
|
| Cheddar cheese, 1 ounce |
306
|
| Milk, nonfat, 1 cup |
302
|
| Yogurt, fruit, low-fat, 1 cup |
245-384
|
| Orange juice, calcium-fortified, 6 ounces |
200-260
|
| Tofu, firm, made with calcium sulfate, 1/2 cup |
204
|
| Salmon, pink, canned, with bones, 3 ounces |
181
|
| Cottage cheese, 1% milk fat, 1 cup |
138
|
| Spinach, cooked, 1/2 cup |
120
|
| Chinese cabbage, raw, 1 cup |
74
|
Source: USDA National Nutrient Database for Standard Reference
Selected food sources of iron
| Food | Iron (milligrams) |
| Raisin Bran, 1 cup |
18.7
|
| White beans, canned, 1 cup |
17.8
|
| Boiled spinach, 1 cup |
6.4
|
| Raw oat bran, 1 cup |
5.0
|
| Boiled soybeans, 1 cup |
4.5
|
| Canned lima beans, 1 cup |
4.3
|
| Boiled peas, 1 cup |
3.8
|
| Stewed tomatoes, canned, 1 cup |
3.3
|
| Canned prune juice, 1 cup |
3.0
|
| Lean bottom round steak, 3 ounces |
2.4
|
Source: USDA National Nutrient Database for Standard Reference
Selected food sources of potassium
| Food | Potassium (milligrams) |
| Sweet potato, baked, 1 medium |
694
|
| Tomato paste, 1/4 cup |
664
|
| Baked potato, without skin, 1 medium |
610
|
| White beans, canned, 1/2 cup |
595
|
| Yogurt, plain, low-fat, 8 ounces |
531
|
| Halibut, cooked, 3 ounces |
490
|
| Soybeans, green (edamame), cooked, 1/2 cup |
485
|
| Yellowfin tuna, cooked, 3 ounces |
484
|
| Banana, 1 medium |
422
|
| Spinach, cooked, 1/2 cup |
419
|
| Milk, nonfat, 1 cup |
382
|
| Apricots, dried, 1/4 cup |
378
|
Source: USDA National Nutrient Database for Standard Reference
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