The Creative Culture Guide [BETA]
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USDA Recommended daily intake of micro nutrient for adults age 19-30

Nutrient Men Women
Vitamin A 900 μg 700 μg
Ascorbic acid (vitamin C) 90 mg 75 mg
Cholecalciferol (vitamin D) 15 μg 15 μg
Tocopherol (vitamin E) 15 mg 15 mg
Vitamin K 120 μg 90 μg
Thiamin (vitamin B1) 1.2 mg 1.1 mg
Riboflavin (vitamin B2) 1.3 mg 1.1 mg
Niacin (vitamin B3) 16 mg 14 mg
Pyridoxine (vitamin B6) 1.3 mg 1.3 mg
Folate 400 μg 400 μg
Cobalamine (vitamin B12) 2.4 μg 2.4 μg
Pantothenic acid (vitamin B5) 5 mg 5 mg
Biotin 30 μg 30 μg
Choline 550 mg 425 mg
Calcium 1300 mg 1300 mg
Chromium 35 μg* 25 μg*
Copper 900 μg 900 μg
Fluoride 4 mg* 3 mg*
Iodine 150 μg 150 μg
Iron 8 mg 18 mg
Magnesium 400 mg 310 mg
Manganese 2.3 mg* 1.8 mg*
Molybdenum 45 μg 45 μg
Phosphorus 700 mg 700 mg
Selenium 55 μg 55 μg
Zinc 11 mg 8 mg
Potassium 4.7 g 4.7 g
Sodium 1.5 g* 1.5 g*
Chloride 2.3 g* 2.3 g*

Nutrition Resources

The Gaples Institute for Integrative Cardiology


The Gaples Institute for Integrative Cardiology is a 501(c)(3) nonprofit with the mission to provide leadership in advocacy and education regarding the powerful role of nutrition and lifestyle changes for prevention of heart disease.

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Keywords
nutrition, food, diet, health

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