RDAs, food sources for selected vitamins and minerals

Recommended Dietary Allowances (RDAs) for selected nutrients commonly displayed on food labels

Micronutrient Vitamin A
(mcg*/day)
Vitamin C
(mg**/day)
Potassium
(mg**/day)
Calcium
(mg**/day)
Iron
(mg**/day)
For women >51 years
700
75
4,700
1,000-1,200
8
For men >51 years
900
90
4,700
1,000-1,200
8
Published: October, 2013

* mcg = micrograms; **mg = milligrams
Source: Institute of Medicine

Selected food sources of vitamin A

Food Vitamin A (micrograms)
Carrots, sliced, boiled, 1/2 cup
1,069
Spinach, frozen, boiled, 1/2 cup
573
Kale, frozen, boiled, 1/2 cup
956
Apricots with skin, juice packed, 1/2 cup
207
Mango, sliced, 1 cup
89
Milk, fortified, skim, 8 ounces
149
Egg, hard-boiled, 1 large
203
Cheese, cheddar, 1 ounce
350

Source: Institute of Medicine

Selected food sources of vitamin C

Food Vitamin C (milligrams)
Red sweet pepper, raw, 1/2 cup
142
Kiwi fruit, 1 medium
70
Orange, 1 medium
70
Green sweet pepper, raw, 1/2 cup
60
Grapefruit juice, 3/4 cup
50-70
Vegetable juice cocktail, 3/4 cup
50
Strawberries, 1/2 cup
49

Source: USDA National Nutrient Database for Standard Reference

Selected food sources of calcium

Food Calcium (milligrams)
Yogurt, plain, 1 cup
415
Cheddar cheese, 1 ounce
306
Milk, nonfat, 1 cup
302
Yogurt, fruit, low-fat, 1 cup
245-384
Orange juice, calcium-fortified, 6 ounces
200-260
Tofu, firm, made with calcium sulfate, 1/2 cup
204
Salmon, pink, canned, with bones, 3 ounces
181
Cottage cheese, 1% milk fat, 1 cup
138
Spinach, cooked, 1/2 cup
120
Chinese cabbage, raw, 1 cup
74

Source: USDA National Nutrient Database for Standard Reference

Selected food sources of iron

Food Iron (milligrams)
Raisin Bran, 1 cup
18.7
White beans, canned, 1 cup
17.8
Boiled spinach, 1 cup
6.4
Raw oat bran, 1 cup
5.0
Boiled soybeans, 1 cup
4.5
Canned lima beans, 1 cup
4.3
Boiled peas, 1 cup
3.8
Stewed tomatoes, canned, 1 cup
3.3
Canned prune juice, 1 cup
3.0
Lean bottom round steak, 3 ounces
2.4

Source: USDA National Nutrient Database for Standard Reference

Selected food sources of potassium

Food Potassium (milligrams)
Sweet potato, baked, 1 medium
694
Tomato paste, 1/4 cup
664
Baked potato, without skin, 1 medium
610
White beans, canned, 1/2 cup
595
Yogurt, plain, low-fat, 8 ounces
531
Halibut, cooked, 3 ounces
490
Soybeans, green (edamame), cooked, 1/2 cup
485
Yellowfin tuna, cooked, 3 ounces
484
Banana, 1 medium
422
Spinach, cooked, 1/2 cup
419
Milk, nonfat, 1 cup
382
Apricots, dried, 1/4 cup
378

Source: USDA National Nutrient Database for Standard Reference

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.