Vitamins and minerals

Estimated Average Requirements (EAR) , expected to satisfy the needs of 50% of the people in that age group based on a review of the scientific literature.
Recommended Dietary Allowances (RDA) , the daily dietary intake level of a nutrient considered sufficient by the Food and Nutrition Board to meet the requirements of nearly all (97–98%) healthy individuals in each life-stage and gender group. It is calculated based on the EAR and is usually approximately 20% higher than the EAR (See "Calculating the RDA", below).
Adequate Intake (AI) , where no RDA has been established, but the amount established is somewhat less firmly believed to be adequate for everyone in the demographic group.
Tolerable upper intake levels (UL) , to caution against excessive intake of nutrients (like vitamin A) that can be harmful in large amounts. This is the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.
The RDA is used to determine the Recommended Daily Value (RDV) which is printed on food labels in the U.S. and Canada.
Nutrient	EAR	RDA/AI	UL	Unit	Top Sources in Common Measures, USDA
Vitamin A	625	900	3000	µg	turkey, carrot juice, pumpkin
Vitamin C	75	90	2000	mg	orange juice, grapefruit juice, peaches
Vitamin D	10	15	100	µg	sockeye salmon, swordfish, rainbow trout (also fortified foods and beverages)
Vitamin K	**	120	**	µg	kale, collards, spinach
Vitamin B6	1.1	1.3	100	mg	fortified cereals, chickpeas, sockeye salmon
α-tocopherol (Vitamin E)	12	15	1000	mg	fortified cereals, tomato paste, sunflower seeds
Biotin (B7)	**	30	**	µg	beef liver, egg, salmon
Calcium	800	1000	2500	mg	fortified cereals, condensed cow's milk, cheese
Chloride	**	2300	3600	mg	table salt
Chromium	**	35	**	µg	broccoli, turkey ham, grape juice
Choline	**	550	3500	mg	beef liver, condensed milk, chicken
Copper	700	900	10000	µg	beef liver, oysters, lobster
Cyanocobalamin (B12)	2	2.4	**	µg	beef liver, turkey, clams
Fluoride	**	4	10	mg	public drinking water
Folate (B9)	320	400	1000	µg	egg yolks, enriched white rice, fortified cereals, enriched cornmeal
Iodine	95	150	1100	µg	iodized salt
Iron	6	8	45	mg	fortified cereals, turkey, chicken
Magnesium	330	400	350	mg	buckwheat flour, trail mix, bulgur
Manganese	**	2.3	11	mg	oat bran, whole grain wheat flour, bulgur
Molybdenum	34	45	2000	µg	legumes, grain products, nuts and seeds
Niacin (B3)	12	16	35	mg	fortified cereals, yellowfin tuna, sockeye salmon
Pantothenic acid (B5)	**	5	**	mg	fortified cereals, beef liver, shiitake mushrooms
Phosphorus	580	700	4000	mg	cornmeal, condensed milk, wheat flour
Potassium	**	4700	**	mg	tomato paste, orange juice, beet greens
Riboflavin (B2)	1.1	1.3	**	mg	spaghetti with meat sauce, beef liver, turkey
Selenium	45	55	400	µg	Brazil nuts, rockfish, yellowfin tuna
Sodium	**	1500	2300	mg	onion soup mix, miso, table salt
Thiamin (B1)	1	1.2	**	mg	fortified cereals, enriched wheat flour, bread crumbs
Zinc	9.4	11	40	mg	oysters, fortified cereals, baked beans