liminfoNutrition Reference
Free web tool: Nutrition Reference
| Nutrient | Male RDA | Female RDA | Unit | Key Foods |
|---|---|---|---|---|
| Vitamin A | 900 | 700 | mcg | Liver, sweet potato, carrots, spinach |
| Vitamin C | 90 | 75 | mg | Citrus fruits, bell pepper, strawberry, broccoli |
| Vitamin D | 15 | 15 | mcg | Salmon, mackerel, egg yolk, milk |
| Vitamin E | 15 | 15 | mg | Almonds, sunflower seeds, spinach |
| Vitamin K | 120 | 90 | mcg | Kale, spinach, broccoli |
| Vitamin B1 | 1.2 | 1.1 | mg | Pork, brown rice, legumes |
| Vitamin B2 | 1.3 | 1.1 | mg | Milk, eggs, almonds, spinach |
| Vitamin B6 | 1.3 | 1.3 | mg | Chicken breast, banana, potato |
| Vitamin B12 | 2.4 | 2.4 | mcg | Clams, liver, fish, milk |
| Folate | 400 | 400 | mcg | Spinach, lentils, asparagus |
| Calcium | 1000 | 1000 | mg | Milk, cheese, tofu, sardines |
| Iron | 8 | 18 | mg | Beef, spinach, lentils, tofu |
| Magnesium | 420 | 320 | mg | Nuts, spinach, banana, dark chocolate |
| Zinc | 11 | 8 | mg | Oysters, beef, pumpkin seeds, lentils |
| Potassium | 2600 | 2300 | mg | Banana, potato, spinach, avocado |
| Sodium | <2300 | <2300 | mg | Salt, soy sauce (limit recommended) |
| Protein | 56 | 46 | g | Chicken breast, eggs, tofu, fish |
| Dietary Fiber | 38 | 25 | g | Oats, lentils, broccoli, apple |
About Nutrition Reference
The Daily Nutrition Reference is a comprehensive, searchable table covering the recommended dietary allowances (RDA) for 18 essential vitamins and minerals. Each entry lists separate RDA values for adult males and females along with the standard unit — milligrams, micrograms, or grams — making it straightforward to check whether your daily intake meets established guidelines. The data is sourced from widely accepted nutritional science standards and covers fat-soluble vitamins (A, D, E, K), water-soluble vitamins (B1, B2, B6, B12, C, folate), and key minerals (calcium, iron, magnesium, zinc, potassium, sodium, protein, dietary fiber).
Dietitians, nurses, personal trainers, parents monitoring children's diets, and individuals managing chronic conditions like anemia or osteoporosis are among the primary users of this reference. The search bar filters results in real time by nutrient name or food source, so you can type "spinach" and instantly see every nutrient for which spinach is a key contributor. This makes the tool useful not just for checking a single RDA but for building a mental map of which foods are nutritionally dense.
All processing happens locally in your browser — no data is sent to a server, no account is required, and no software needs to be installed. The table renders instantly and is fully responsive, making it equally useful on a mobile phone at the grocery store, a tablet in a clinic, or a desktop during meal planning sessions. Dark mode support ensures comfortable reading in low-light environments.
Key Features
- Covers 18 essential nutrients: vitamins A, C, D, E, K, B1, B2, B6, B12, folate, calcium, iron, magnesium, zinc, potassium, sodium, protein, and dietary fiber
- Separate RDA columns for adult males and females to account for biological differences in nutritional needs
- Real-time search filtering by nutrient name or key food sources (e.g., type "banana" to see potassium and B6)
- Standard measurement units clearly displayed — mg, mcg, or g — for each nutrient
- Key food sources listed per nutrient so users can map intake to real dietary choices
- Sodium entry includes the recommended upper limit (<2300 mg) rather than a minimum RDA
- 100% client-side rendering — no data leaves the browser, no sign-up required
- Responsive table with dark mode support for use in any environment or lighting condition
Frequently Asked Questions
What does RDA mean in this nutrition reference?
RDA stands for Recommended Dietary Allowance — the average daily intake level sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals in a given life stage and sex group. The values shown are based on widely accepted nutritional science guidelines for adults.
Why are the RDA values different for men and women?
Biological differences such as body mass, hormonal profiles, and physiological processes like menstruation affect nutrient requirements. For example, adult women require 18 mg of iron per day (to compensate for menstrual losses) while adult men need only 8 mg. Similarly, men require more magnesium and protein due to typically greater muscle mass.
How do I search for a specific nutrient or food?
Use the search bar at the top of the table. You can type either a nutrient name (e.g., "Vitamin D") or a food source (e.g., "salmon") and the table will instantly filter to show only matching rows. The search is case-insensitive and works across both the nutrient and food source columns.
What is the recommended sodium intake shown in the table?
Sodium shows a maximum recommended intake of less than 2300 mg per day rather than a minimum RDA, because excessive sodium is associated with hypertension and cardiovascular disease. Most adults in developed countries already consume well above this threshold through processed foods and added salt.
Why is dietary fiber listed in grams while vitamins are in milligrams or micrograms?
Different nutrients are required in vastly different quantities. Macronutrients like fiber and protein are needed in gram quantities, while vitamins and some minerals are needed in milligram or microgram quantities. The unit column in the table makes this explicit for each nutrient.
Can I use this reference to plan a complete meal plan?
This reference provides RDA values as a starting point, but complete meal planning also requires considering caloric targets, food preparation methods, nutrient bioavailability, and individual health conditions. Use this tool alongside guidance from a registered dietitian for clinical or therapeutic dietary planning.
Are these RDA values suitable for children or pregnant women?
The values shown are general adult RDA values. Children, pregnant women, breastfeeding mothers, and elderly individuals have distinct nutritional needs that may differ significantly. For those populations, consult age- and condition-specific dietary reference intakes from authoritative nutrition bodies.
Is there a mobile-friendly version of this nutrition reference?
Yes, the table is fully responsive and works on smartphones, tablets, and desktop browsers. The horizontal scroll enables the full table to be navigated on narrow screens without losing any data columns. Dark mode is also supported for comfortable reading in any lighting condition.