Best food sources of every nutrient
Everyday foods, ranked by what a realistic serving provides.
- Total fat78 g a day
- Saturated fat20 g a day
- Cholesterol300 mg a day
- Sodium2,300 mg a day
- Carbohydrate275 g a day
- Fiber28 g a day
- Total sugars
- Protein50 g a day
- Vitamin D20 mcg a day
- Calcium1,300 mg a day
- Iron18 mg a day
- Potassium4,700 mg a day
- Vitamin A (RAE)900 mcg a day
- Vitamin C90 mg a day
- Vitamin E15 mg a day
- Vitamin K120 mcg a day
- Thiamin (B1)1.2 mg a day
- Riboflavin (B2)1.3 mg a day
- Niacin (B3)16 mg a day
- Vitamin B61.7 mg a day
- Folate (DFE)400 mcg a day
- Vitamin B122.4 mcg a day
- Magnesium420 mg a day
- Zinc11 mg a day
- Copper0.9 mg a day
- Manganese2.3 mg a day
- Selenium55 mcg a day
- Phosphorus1,250 mg a day
- Pantothenic acid (B5)5 mg a day
- Choline550 mg a day
- Omega-3 ALA1.6 g a day
- Omega-3 EPA
- Omega-3 DHA