Home - RDI Chart & related food

Hi, I am glad you are here 🙂                                                                    


In my earlier post you got an idea, what are advantages if sufficient nutrition is taken on daily basis, and what we should eat to live longer, as its everyone's desire.

Now lets find out the food and its relative Nutrition category!


The below RDI Chart is in reference to "Oxford Companion to Food & The Everything Family Nutrition Book", I have been following the chart for myself and my family for over an year and the results are exceptional. 

Please click on the respective Vitamins to know food types associated with it and Daily Value intake required.


                            Daily Nutrition Chart
                                     
                VITAMINS                                                RDI (Recommended Daily Intake)                              

• 1.Calcium
• 2.Chloride
• 3.Vitamin B Complex
• 4.Copper
• 5.Fluoride
• 6.Folic Acid (Folate)
• 7.Iodine
• 8.Iron
• 9.Magnesium
• 10.Manganeese
• 11.Molybednum
• 12.Phosphorus
• 13.Selenium
• 14.Sodium
• 15.Vitamin A
• 16.Vitamin B3 (Niacin)
• 17.Vitamin B6
• 18.Vitamin C
• 19.Vitamin D (Calciferol)
• 20.Vitamin E
• 21.Zinc
• 22.Biotin
• 23.Vitamin B5

                    >>>       1000 Milligrams/Day

                    >>>       2300 Milligrams/Day

                    >>>       425   Milligrams/Day

                    >>>       900   Micrograms/Day

                    >>>       5       Milligrams/Day

                    >>>       400   Micrograms/Day

                    >>>       150   Micrograms/Day

                    >>>       18     Milligrams/Day

                    >>>       320   Milligrams/Day

                    >>>       1.8    Milligrams/Day

                    >>>       45     Micrograms/Day

                    >>>       700   Milligrams/Day

                    >>>       55     Micrograms/Day

                    >>>       1500 Milligrams/Day

                    >>>       700   Micrograms/Day (2310 IU/Day)    

                    >>>       14     Milligrams/Day

                        >>>       1.3    Milligrams/Day          

                        >>>       75     Milligrams/Day

                        >>>       15     Micrograms/Day (600 IU/Day)

                        >>>       15     Milligrams/Day (22.4 IU/Day)

                        >>>       8       Milligrams/Day

                        >>>       30     Micrograms/Day

                        >>>       5       Milligrams/Day



                                             Nutrition Category & Quantity

The listed food categories in each blog are rich in its respective vitamin component, the related nutrition component can be found in more variety food, I have consolidated the most available food types in the market to meet variety.

The nutrition food and the measure is provided to help you to understand the respective component in different categories, you can always intake the nutrition measure in at least 3 categories if you are not able to find all in your locality. 

Happy healthy life style....