Micronutrient Adult DRIs and Sources

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Across
  1. 2. RDA 8-18 mg; heme from animal products (especially meat, fish, and poultry); non-heme from plant foods (nuts, fruits, vegetables, grains, tofu)
  2. 3. RDA 700 mg; protein-rich foods like meat, poultry, fish, eggs, milk, and milk products
  3. 8. RDA 600 IU; foods of animal origin, liver, eggs, fatty fish, cheeses and butter
  4. 9. RDA 1,000 mg; dairy products (especially milk, cheese, and yogurt), selected seafood
  5. 11. AI 5 mg; widely distributed in foods, liver
  6. 13. RDA 8-11 mg; oysters, wheat germ, beef, liver, poultry, whole grains
  7. 14. RDA 14-16 mg; meats (especially liver), milk and dairy products, whole grains, enriched cereals
  8. 15. RDA 1.1-1.2 mg; pork, whole grains, enriched cereals
  9. 17. RDA 900 ug; meats (especially organ meats like liver), shellfish (especially oysters and lobster), nuts, seeds, legumes, dried fruits
  10. 18. RDA 310-420 mg; nuts, legumes, and whole-grain cereals (especially oats and barley).
  11. 19. RDA 400 ug; green leafy vegetables (foliage), citrus fruits, fortified grain products
  12. 21. AI 90-120 ug; plant foods (leafy green vegetables, oils and margarines from plants)
Down
  1. 1. AI 4,700 mg; some fruits (prune juice, avocados, bananas, cantaloupe, honeydew melon, mango, and papaya) and vegetables (winter squash, leafy green vegetables, and yams)
  2. 4. RDA 1.1-1.3 mg; dairy products, whole grains, enriched cereals.
  3. 5. RDA 55 ug; grains, depending on soil, garlic, oysters, tuna, meat, poultry, fish, whole grains, brazil nuts.
  4. 6. AI 1,500 ug; added salt in the diet
  5. 7. RDA 75-90 mg; fruits (citrus, papaya, cantaloupe, strawberries) and vegetables (cabbage family, green peppers, kale).
  6. 8. RDA 700-900 ug; liver, eggs, milk, meats, carotenoids (orange/yellow and dark green vegetables)
  7. 10. AI 1,500 mg; added salt in the diet, eggs, fresh meats, and seafood
  8. 12. RDA 2.4 ug; primarily from animal products
  9. 16. RDA 15 mg; primarily in plant foods, especially oils from plants.
  10. 20. AI 30 ug; most foods, egg yolks, meat, milk