How much fiber, omega-3 & 6 fats, vitamins, and minerals do I need every day?
Directions:
Enter your age and sex
See your estimated daily needs
Tap any nutrient to see foods that are highest in it, per FoodFlip Portion!
1
About me
For ages 1 and up.
Sex
Are you pregnant or breastfeeding?
2
My estimated daily needs
Tap a nutrient to see the foods highest in it, per FoodFlip Portion.
Where these numbers come from
RDA (Recommended Dietary Allowance): meets the needs of nearly all (97 to 98%) healthy people of your age and sex.
AI (Adequate Intake): used when there isn't enough evidence to set an RDA; an amount assumed to be adequate.
DGA: fiber goals from the Dietary Guidelines for Americans, 2020-2025 (about 14 g per 1,000 calories).
Pregnant or breastfeeding (ages 14 to 50): values are the National Academies' pregnancy and lactation DRIs, including fiber (28 g pregnant, 29 g breastfeeding).
References
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. Appendix 1: Nutritional Goals for Age-Sex Groups. 2020.
National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes (vitamins, elements, and macronutrient tables). Washington, DC: The National Academies Press.
National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Sodium and Potassium. Washington, DC: The National Academies Press; 2019.
USDA National Agricultural Library. DRI Calculator for Healthcare Professionals. nal.usda.gov.