Table 1.
RDAs (recommended dietary allowances and adequate intakes) for micronutrients.
| VIT.B | RDA | UL (≥19 years) | Food | Serving | mcg |
|---|---|---|---|---|---|
| Vitamin B6 | Men: 1.3 mg day−1
(19–50 years), 1.7 mg day−1 (>50 years) Women: 1.3 mg day−1 (19–50 years), 1.5 mg day−1 (>50 years) |
Men and Women: 100 mg day−1 | Fortified breakfast cereal | 1 cup | 0.5–2.5 |
| Salmon, wild (cooked) | 3 ounces * | 0.48–0.80 | |||
| Potato, Russet, with skin (baked) | 1 medium | 0.70 | |||
| Turkey, light meat (cooked) | 3 ounces | 0.69 | |||
| Avocado | 1 medium | 0.52 | |||
| Chicken, light meat without skin (cooked) | 3 ounces | 0.51 | |||
| Spinach (cooked) | 1 cup | 0.44 | |||
| Banana | 1 medium | 0.43 | |||
| Dried plums, pitted | 1 cup | 0.36 | |||
| Banana | 1 medium | 0.43 | |||
| Hazelnuts (dry roasted) | 1 ounce | 0.18 | |||
| Vegetable juice cocktail | 6 ounces | 0.13 | |||
| folic acid | Men and women: 400 μg day−1 | Men and women: 1000 μg day−1 | Fortified breakfast cereal | 1 cup | 200–400 |
| Orange juice (from concentrate) | 6 ounces | 83 | |||
| Spinach (cooked) | 1/2 cup | 132 | |||
| Asparagus (cooked) | 1/2 cup (~6 spears) | 134 | |||
| Lentils (cooked) | 1/2 cup | 179 | |||
| Garbanzo beans (cooked) | 1/2 cup | 141 | |||
| Lima beans (cooked) | 1/2 cup | 78 | |||
| Bread | 1 slice | 20 (folic acid) § | |||
| Pasta (cooked) | 1 cup | 60 (folic acid) § | |||
| Rice (cooked) | 1 cup | 60 (folic acid) § | |||
| Vitamin B12 | Men and women: 2.4 μg day−1 | ND | Clams (steamed) | 3 ounces | 84.1 |
| Mussels (steamed) | 3 ounces | 20.4 | |||
| Mackerel (Atlantic, cooked, dry-heat) | 3 ounces * | 16.1 | |||
| Crab (Alaska king, steamed) | 3 ounces | 9.8 | |||
| Beef (lean, plate steak, cooked, grilled) | 3 ounces | 6.9 | |||
| Salmon (chinook, cooked, dry-heat) | 3 ounces | 2.4 | |||
| Rockfish (cooked, dry-heat) | 3 ounces | 1.0 | |||
| Milk (skim) | 8 ounces | 0.9 | |||
| Turkey (cooked, roasted) | 3 ounces | 0.8 | |||
| Brie (cheese) | 1 ounce | 0.5 | |||
| Egg (poached) | 1 large | 0.4 | |||
| Chicken (light meat, cooked, roasted) | 0 ounces | 0.3 |
UL: tolerable upper intake level, established by the Food and Nutrition Board of the U.S. Institute of Medicine, the UL is the highest level of daily intake of a specific nutrient likely to pose no risk of adverse health effects in almost all individuals of a specified age; ND: no date, list of the nutrient content of specific foods according to the USDA National Nutrient Database for Standard Reference; * A three-ounce serving of meat or fish is about the size of a deck of cards; § To increase the revenue of folic acid in the population, the Food and Drug Administration (FDA) required the addition of 1.4 milligrams (mg) of folic acid per kilogram (kg) of grain to be added to refined grain products, which are already enriched with niacin, thiamin, riboflavin and iron, as of 1 January 1998.