Need to know about your vitamins and minerals? Use these helpful tables to refresh your memory on reference nutrient intakes and get yourself up to speed.
| Vitamin | RNI for women | RNI for men |
|---|---|---|
| Vitamin A | 600 µg/day | 700 µg/day |
| Vitamin D | N/a | N/a |
| Vitamin C | 40 mg/day | 40 mg/day |
| Thiamin (vitamin B1) | 0.8 mg/day | 1.0 g/day |
| Riboflavin (vitamin B2) | 1.1 mg/day | 1.3 mg/day |
| Niacin (Vitamin B3) | 13 mg/day | 17 mg/day |
| Vitamin B6 (Pyridoxine) | 1.2 mg/day | 1.4 mg/day |
| Folate | 200 µg/day | 200 µg/day |
| Vitamin B12 (Cyanocobalamin) | 1.5 µg/day | 1.5 µg/day |
| Mineral | RNI for women | RNI for men |
|---|---|---|
| Calcium | 700 mg/day | 700 mg/day |
| Phosphorus | 550 mg/day | 550 mg/day |
| Magnesium | 270 mg/day | 300 mg/day |
| Sodium | 1600 mg/day | 1600 mg/day |
| Potassium | 3500 mg/day | 3500 mg/day |
| Chloride | 2500 mg/day | 2500 mg/day |
| Iron | 14.8 mg/day | 8.7 mg/day |
| Zinc | 7.0 mg/day | 9.5 mg/day |
| Copper | 1.2 mg/day | 1.2 mg/day |
| Selenium | 60 µg/day | 75 µg/day |
| Iodine | 140 µg/day | 140 µg/day |