Nutrient Encyclopedia
30+ nutrients with health benefits, deficiency signs, RDA values and top food sources from our 700+ food database.
Macronutrients
Protein
0.8–1.2 g/kg body weight
Carbohydrates
45–65% of calories (250–350 g)
Fat
20–35% of calories (55–80 g)
Fiber
25–38 g/day
Vitamins
Vitamin A (Retinol)
700–900 mcg
Vitamin C (Ascorbic Acid)
75–90 mg
Vitamin D (Calciferol)
600–800 IU
Vitamin E (Tocopherol)
15 mg
Vitamin K
90–120 mcg
Vitamin B1 (Thiamin)
1.1–1.2 mg
Vitamin B12 (Cobalamin)
2.4 mcg
Vitamin B9 (Folate)
400 mcg
Vitamin B2 (Riboflavin)
1.1–1.3 mg
Vitamin B3 (Niacin)
14–16 mg
Vitamin B5 (Pantothenic Acid)
5 mg
Vitamin B6 (Pyridoxine)
1.3–1.7 mg
Vitamin B7 (Biotin)
30 mcg
Minerals
Calcium
1000–1200 mg
Iron
8–18 mg
Magnesium
320–420 mg
Zinc
8–11 mg
Potassium
2600–3400 mg
Sodium
max 2300 mg
Phosphorus
700 mg
Selenium
55 mcg
Iodine
150 mcg
Copper
0.9 mg
Manganese
1.8–2.3 mg
Chromium
25–35 mcg