### **Vitamins**
1. **Vitamin A**: 900 mcg RAE (men), 700 mcg RAE (women)
– RAE = Retinol Activity Equivalents; ~3,000 IU for men, ~2,333 IU for women.
2. **Vitamin B1 (Thiamine)**: 1.2 mg (men), 1.1 mg (women)
3. **Vitamin B2 (Riboflavin)**: 1.3 mg (men), 1.1 mg (women)
4. **Vitamin B3 (Niacin)**: 16 mg NE (men), 14 mg NE (women)
– NE = Niacin Equivalents.
5. **Vitamin B5 (Pantothenic Acid)**: 5 mg
6. **Vitamin B6**: 1.7 mg (men), 1.5 mg (women)
7. **Vitamin B7 (Biotin)**: 30 mcg
8. **Vitamin B9 (Folate)**: 400 mcg DFE
– DFE = Dietary Folate Equivalents; 600 mcg DFE for pregnant women.
9. **Vitamin B12**: 2.4 mcg
10. **Vitamin C**: 90 mg (men), 75 mg (women)
– Smokers may need an additional 35 mg/day.
11. **Vitamin D**: 15 mcg (600 IU); 20 mcg (800 IU) for adults over 70
12. **Vitamin E**: 15 mg (22.4 IU)
– As alpha-tocopherol.
13. **Vitamin K**: 120 mcg (men), 90 mcg (women)

### **Minerals**
1. **Calcium**: 1,000–1,200 mg (1,200 mg for women over 50 and men over 70)
2. **Chromium**: 35 mcg (men), 25 mcg (women)
3. **Copper**: 900 mcg
4. **Iodine**: 150 mcg
5. **Iron**: 8 mg (men), 18 mg (women 19–50), 8 mg (women over 50)
– 27 mg for pregnant women.
6. **Magnesium**: 420 mg (men), 320 mg (women)
7. **Manganese**: 2.3 mg (men), 1.8 mg (women)
8. **Molybdenum**: 45 mcg
9. **Phosphorus**: 700 mg
10. **Potassium**: 3,400 mg (men), 2,600 mg (women)
– Based on Adequate Intake (AI), as no strict RDV exists.
11. **Selenium**: 55 mcg
12. **Sodium**: 1,500 mg (upper limit ~2,300 mg)
– Based on AI; varies by dietary guidelines.
13. **Zinc**: 11 mg (men), 8 mg (women)

### **Macronutrients**
1. **Protein**: 56 g (men), 46 g (women)
– Or ~0.8 g per kg of body weight.
2. **Carbohydrates**: 130 g
– Often listed as 45–65% of total calories (~225–325 g on a 2,000-calorie diet).
3. **Dietary Fiber**: 25 g (women), 38 g (men)
4. **Total Fat**: 20–35% of total calories (~44–78 g on a 2,000-calorie diet)
– Saturated Fat: <10% of calories (<20 g).
– Trans Fat: As low as possible.
5. **Cholesterol**: <300 mg (guideline, not a strict DV)

### **Water**
– **Total Water (from food and drinks)**: 3.7 L (men), 2.7 L (women)
– Includes ~15 cups (men) and ~11 cups (women) as fluid intake.

### Notes:
– **mcg = micrograms, mg = milligrams, g = grams, L = liters, IU = International Units.**
– These values are general recommendations and may differ based on specific guidelines (e.g., FDA labeling vs. NIH DRIs). For personalized advice, consult a healthcare provider or dietitian.
– The FDA’s Daily Values (used on nutrition labels) may slightly differ from DRIs, as they’re simplified for broad use.

Let me know if you’d like more details on any specific nutrient or adjustments for age, sex, or other factors!

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