| VITAMINS | RDA or AI | UL | NOTES on VITAMINS |
| Vitamin A (mcg) | RDA: 700 / 900 | 3,000 | deficiency rare; beta
carotene safer |
| thiamin=B1 (mg) | RDA: 2.5 / 3 | ND | |
| riboflavin=B2 (mg) | RDA: 3 / 4 | ND | |
| niacin (mg) |
RDA: 35 / 45 | 35 | nicotinic acid (B3) better source than niacinamide |
| pantothenic acid=B5 | ND | ND | |
| Vitamin B6 (mg) | RDA: 3 / 4 | 100 | |
| Vitamin B12 (mcg) | RDA: 6 / 7.5 | ND | |
| folate (mcg) | RDA: 500 / 550 | 1,000 | |
| Vitamin C (mg) | RDA: 75 / 90 | 2,000 | smoker RDA: 110 / 125 |
| Vitamin D | ND | ND | |
| Vitamin E (mg) | RDA: 15 / 15 | 1,000 | |
| Vitamin K (mcg) | AI: 90 / 120 | ND | |
| OTHER ORGANICS | RDA or AI | UL | NOTES on OTHER ORGANICS |
| biotin | ND | ND | |
| carotenoids | ND | ND | |
| choline (g) | ND | 3.5 | |
| ELEMENTS | RDA or AI | UL | NOTES on ELEMENTS |
| arsenic | ND | ND | |
| boron (mg) | ND | 20 | |
| calcium | |||
| chromium (mcg) | AI: 25 / 35 | ND | |
| copper (mcg) | RDA: 900 / 900 | 10,000 | deficiency common |
| flouride | |||
| iodine (mcg) | RDA: 150 / 150 | 1,100 | |
| iron (mg) | RDA: 8 / 8 | 45 | premenopausal RDA: 18 deficiency common |
| magnesium | definciency common |
||
| manganese (mg) | AI: 1.8 / 2.3 | 11 | deficiency common |
| molybdenum (mcg) | RDA: 45 / 45 | 2,000 | |
| nickel (mg) | ND | 1.0 | |
| phosphorus | |||
| selenium (mcg) | RDA: 55 / 55 | 400 | |
| silicon | ND | ND | |
| vanadium (mg) | ND | 1.8 | |
| zinc (mg) | RDA: 8 / 11 | 40 | overt deficiency rare |