VITAMIN

WHAT IT DOES

WHERE IS IT FOUND

DAILY VALUE*

Biotin

• Energy storage

• Protein, carbohydrate, and fat metabolism

• Avocados
• Cauli ower
• Eggs
• Fruits (e.g., raspberries) • Liver
• Pork
• Salmon
• Whole grains

300 mcg

Folate/Folic Acid

Important for pregnant women and women capable of becoming pregnant

• Prevention of birth defects • Protein metabolism
• Red blood cell formation

• Asparagus
• Avocado
• Beans and peas
• Enriched grain products (e.g., bread,

cereal, pasta, rice)
• Green leafy vegetables (e.g., spinach) • Orange juice

400 mcg

Niacin

• Cholesterol production
• Conversion of food into energy • Digestion
• Nervous system function

• Beans
• Beef
• Enriched grain products (e.g., bread,

cereal, pasta, rice) • Nuts

• Pork
• Poultry
• Seafood
• Whole grains

20 mg

Pantothenic Acid

• Conversion of food into energy • Fat metabolism
• Hormone production
• Nervous system function

• Red blood cell formation

• Avocados
• Beans and peas • Broccoli
• Eggs
• Milk
• Mushrooms
• Poultry
• Seafood
• Sweet potatoes • Whole grains
• Yogurt

10 mg

Ribo avin

• Conversion of food into energy • Growth and development
• Red blood cell formation

• Eggs
• Enriched grain products (e.g., bread,

cereal, pasta, rice) • Meats

• Milk
• Mushrooms
• Poultry
• Seafood (e.g., oysters) • Spinach

1.7 mg

Thiamin

• Conversion of food into energy • Nervous system function

• Beans and peas
• Enriched grain products (e.g., bread,

cereal, pasta, rice) • Nuts

• Pork
• Sun ower seeds • Whole grains

1.5 mg

VITAMIN

WHAT IT DOES

WHERE IS IT FOUND

DAILY VALUE*

Vitamin A

• Growth and development • Immune function
• Reproduction
• Red blood cell formation • Skin and bone formation • Vision

• Cantaloupe
• Carrots
• Dairy products
• Eggs
• Forti ed cereals
• Green leafy vegetables (e.g., spinach

and broccoli)
• Pumpkin
• Red peppers
• Sweet potatoes

5,000 IU

Vitamin B6

• Immune function
• Nervous system function
• Protein, carbohydrate, and fat

metabolism
• Red blood cell formation

• Chickpeas
• Fruits (other than citrus) • Potatoes
• Salmon
• Tuna

2 mg

Vitamin B12

• Conversion of food into energy • Nervous system function
• Red blood cell formation

• Dairy products • Eggs
• Forti ed cereals • Meats

• Poultry

• Seafood (e.g., clams, trout, salmon, haddock, tuna)

6 mcg

Vitamin C

• Antioxidant
• Collagen and connective tissue

formation
• Immune function • Wound healing

• Broccoli
• Brussels sprouts
• Cantaloupe
• Citrus fruits and juices (e.g., oranges

and grapefruit)
• Kiwifruit
• Peppers
• Strawberries
• Tomatoes and tomato juice

60 mg

Vitamin D

Nutrient of concern for most Americans

• Blood pressure regulation • Bone growth
• Calcium balance
• Hormone production

• Immune function
• Nervous system function

• Eggs
• Fish (e.g., herring, mackerel, salmon,

trout, and tuna)
• Fish liver oil
• Forti ed cereals
• Forti ed dairy products
• Forti ed margarine
• Forti ed orange juice
• Forti ed soy beverages (soymilk)

400 IU

Vitamin E

• Antioxidant
• Formation of blood vessels • Immune function

• Forti ed cereals and juices
• Green vegetables (e.g., spinach and

broccoli)
• Nuts and seeds
• Peanuts and peanut butter • Vegetable oils

30 IU

Vitamin K

• Blood clotting • Strong bones

• Green vegetables (e.g., broccoli, kale, spinach, turnip greens, collards, Swiss chard, mustard greens)

80 mcg

MINERAL

WHAT IT DOES

WHERE IS IT FOUND

DAILY VALUE*

Calcium

Nutrient of concern for most Americans

• Blood clotting
• Bone and teeth formation
• Constriction and relaxation of

blood vessels
• Hormone secretion
• Muscle contraction
• Nervous system function

• Almond, rice, coconut, and hemp milks • Canned seafood with bones

(e.g., salmon and sardines)
• Dairy products
• Forti ed cereals and juices
• Forti ed soy beverages (soymilk)
• Green vegetables (e.g., spinach, kale,

broccoli, turnip greens)
• Tofu (made with calcium sulfate)

1,000 mg

Chloride

• Acid-base balance
• Conversion of food into energy • Digestion
• Fluid balance
• Nervous system function

• Celery
• Lettuce
• Olives
• Rye
• Salt substitutes
• Seaweeds (e.g., dulse and kelp) • Table salt and sea salt
• Tomatoes

3,400 mg

Chromium

• Insulin function

• Protein, carbohydrate, and fat metabolism

• Broccoli
• Fruits (e.g., apple and banana) • Grape and orange juice
• Meats
• Spices (e.g., garlic and basil)
• Turkey
• Whole grains

120 mcg

Copper

• Antioxidant
• Bone formation
• Collagen and connective tissue

formation
• Energy production
• Iron metabolism
• Nervous system function

• Chocolate and cocoa
• Crustaceans and shell sh • Lentils
• Nuts and seeds
• Organ meats (e.g., liver) • Whole grains

2 mg

Iodine

• Growth and development
• Metabolism
• Reproduction
• Thyroid hormone production

• Breads and cereals • Dairy products
• Iodized salt
• Potatoes

• Seafood • Seaweed • Turkey

150 mcg

Iron

Nutrient of concern for young children, pregnant women, and women capable of becoming pregnant

• Energy production
• Growth and development • Immune function
• Red blood cell formation • Reproduction
• Wound healing

• Beans and peas
• Dark green vegetables • Meats
• Poultry
• Prunes and prune juice • Raisins
• Seafood

• Whole grain, enriched, and forti ed cereals and breads

18 mg

MINERAL

WHAT IT DOES

WHERE IS IT FOUND

DAILY VALUE*

Magnesium

• Blood pressure regulation • Blood sugar regulation
• Bone formation
• Energy production

• Hormone secretion
• Immune function
• Muscle contraction
• Nervous system function • Normal heart rhythm

• Protein formation

• Avocados
• Bananas
• Beans and peas
• Dairy products
• Green leafy vegetables (e.g., spinach) • Nuts and pumpkin seeds
• Potatoes
• Raisins
• Wheat bran
• Whole grains

400 mg

Manganese

• Carbohydrate, protein, and cholesterol metabolism

• Cartilage and bone formation • Wound healing

• Beans
• Nuts
• Pineapple
• Spinach
• Sweet potato • Whole grains

2 mg

Molybdenum

• Enzyme production

• Beans and peas • Nuts
• Whole grains

75 mcg

Phosphorus

• Acid-base balance
• Bone formation
• Energy production and storage • Hormone activation

• Beans and peas • Dairy products • Meats
• Nuts and seeds • Poultry

• Seafood
• Whole grain, enriched, and forti ed

cereals and breads

1,000 mg

Potassium

Nutrient of concern for most Americans

• Blood pressure regulation • Carbohydrate metabolism • Fluid balance
• Growth and development • Heart function

• Muscle contraction
• Nervous system function • Protein formation

• Bananas
• Beet greens
• Juices (e.g., carrot, pomegranate, prune,

orange, and tomato) • Milk

• Oranges and orange juice
• Potatoes and sweet potatoes
• Prunes and prune juice
• Spinach
• Tomatoes and tomato products • White beans
• Yogurt

3,500 mg

Selenium

• Antioxidant
• Immune function • Reproduction
• Thyroid function

• Eggs
• Enriched pasta and rice
• Meats
• Nuts (e.g., Brazil nuts) and seeds • Poultry
• Seafood
• Whole grains

70 mcg

MINERAL

WHAT IT DOES

WHERE IS IT FOUND

DAILY VALUE*

Sodium

Nutrient to get less of

• Acid-base balance
• Blood pressure regulation • Fluid balance
• Muscle contraction
• Nervous system function

• Breads and rolls
• Cheese (natural and processed)
• Cold cuts and cured meats (e.g., deli or

packaged ham or turkey)
• Mixed meat dishes (e.g., beef stew, chili,

and meat loaf)
• Mixed pasta dishes (e.g., lasagna, pasta

salad, and spaghetti with meat sauce) • Pizza

• Poultry (fresh and processed)
• Sandwiches (e.g., hamburgers, hot dogs,

and submarine sandwiches)
• Savory snacks (e.g., chips, crackers,

popcorn, and pretzels) • Soups
• Table salt

2,400 mg

Zinc

• Growth and development • Immune function
• Nervous system function • Protein formation

• Reproduction
• Taste and smell • Wound healing

• Beans and peas • Beef
• Dairy products • Forti ed cereals • Nuts

• Poultry
• Seafood (e.g., clams, crabs, lobsters,

oysters)
• Whole grains

15 mg