RDI: Men from 19 to 50 years old

This table shows recommended daily allowances for 54 Nutrients.

Tip: To find out nutritional content of your Food, use our Excel Nutrition Calculator (download calculator or read instructions).

NutrientNutrient
RDI
Cholinemg550
Lutein and zeaxanthinmcg10000
Lycopenemg15
Vitamin AIU3000
Vitamin B1 (Thiamin)mg1.2
Vitamin B12 (Cobalamin)mcg2.4
Vitamin B2 (Riboflavin)mg1.3
Vitamin B3 (Niacin)mg16
Vitamin B5 (Pantothenic acid)mg5
Vitamin B6 (Pyridoxin)mg1.3
Vitamin B7 (Biotin)mcg30
Vitamin B9 (Folic acid)mcg400
Vitamin Cmg90
Vitamin DIU600
Vitamin Emg15
Vitamín Kmcg120
Calciummg1000
Chloridemg2300
Chromiummcg35
Coppermg0.9
Fluoridemg4
Iodinemcg150
Ironmg8
Magnesiummg410
Manganesemg2.3
Molybdenummcg45
Phosphorusmg700
Potassiummg4700
Seleniummcg55
Sodiummg1500
Zincmg11
Proteing52
Essential Amino Acids
- Cystinemg910
- Histidinemg700
- Isoleucinemg700
- Leucinemg980
- Lysinemg840
- Methioninemg910
- Phenylalaninemg980
- Threoninemg490
- Tryptophanmg250
- Valinemg700
Cholesterolmg300
Sugarg43
Calorieskcal2600
Omega-3 Fatty Acids
- ALAg0.16
- EPAg0.54
- DHAg0.54
- DPAg0.54
Fat Saturatedg22
Fat Totalg65
Carbohydratesg130
Dietary Fiberg38
Waterliter3.7

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