| Nutrient | Intake | Natural Sources |
| Vitamin A* | 770 micrograms RE | Broccoli, butternut squash, carrots, mango, sweet potatoes, pumpkin, tomato juice. |
| Vitamin E | 15 mg alphaTE | Avocado, cod, polyunsaturated plant oils (soybean, corn and canola oils), shrimp, sunflower seeds, sweet potatoes, tofu, wheat germ. |
| Vitamin K* | 90 micrograms | Broccoli, Brussels sprouts,cabbage, leafy green vegetables, spinach. |
| Vitamin C* | 85 mg | Broccoli, cabbage, cantaloupe, citrus , green pepper, kiwi, mango, potatoes red bell peppers, snow peas, spinach, strawberries. |
| Thiamine | 1.4 mg | Green peas, lean pork, seeds, soy milk, spinach, tomato juice, watermelon. |
| Riboflavin | 1.4 mg | Broccoli, eggs, milk, mushrooms, spinach. |
| Niacin | 18 mg NE | Chicken breast, lean ground beef, potatoes, shrimp, spinach, tomato juice, tuna (in water). |
| Vitamin B6 | 1.9 mg | Acorn squash, bananas, broccoli, chicken breast, egg yolk, legumes, meats, potatoes, spinach, tomato juice , watermelon, white rice, whole grains. |
| Folate | 600 micrograms | Asparagus, black-eyed peas, broccoli, eggs, fruits, leafy green vegetables, green beans, lentils, legumes, navy, pinto and garbanzo beans, nuts, okra, orange juice, tomato juice, whole grains, yeast. |
| Vitamin B12 | 2.6 micrograms | Eggs, fish, meats, milk, poultry. |
| Iron | 30 mg | Artichoke, broccoli, dried fruit, enriched and whole grains, green beans, green leafy vegetables, legumes, meat, parsley, spinach, tofu, tomato juice, shrimp. |
| Zinc | 15 mg | broccoli, eggs, green beans, green peas, lean meats, lentils, plain yogurt, cooked seafood, spinach, Swiss cheese, tofu, tomato juice, turkey (dark meat), whole grains, wheat germ. |
| Iodine | 175 micrograms | Cheese, bread, milk, salt, cooked seafood. |
| Selenium | 65 micrograms | Grains, meats, cooked seafood. |
| Vitamin D | 5 micrograms | Butter, egg yolk, fish oils, fortified milk, leafy green vegetables, skin exposure to sunlight . |
| Calcium* | 1000 mg | Almonds, cheese, green beans, leafy green vegetables, legumes, milk, sardines, spinach, tofu, yogurt. |
| Phosphorous* | 700 mg | Eggs, fish, poultry, milk. |
| Magnesium* | 360 mg | Artichokes, black-eyed peas, broccoli, cashews, green beans, halibut, navy beans, pinto beans, spinach, sunflower seeds, tofu, tomato juice. |
| Fluoride* | 3.1 mg | Fluoridated drinking water, cooked seafood, tea. |
