This calculator lists both Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) based on your physical information. This chart is intended only as a loose guide for those interested in achieving a balanced diet by monitoring intake of various nutrients.

Daily Nutrition Requirements Chart

Use this calculator to determine recommended daily allowance for essential and non-essential vitamins, minerals, elements and macronutrients derived from food intake. Compare your personal intake requirements with the values and data present in foods listed on our Food Nutrient Chart page and compare the foods you eat with our Bible food suggestions.

Obtaining appropriate daily nutrition is essential to our overall wellness. Many who eat three square meals a day actually suffer from malnutrition. We do not need to consult a dietary reference chart for the rest of our lives. We need to be aware, however, about those foods that supply the most dense source of nutrition and phytonutrients. We have included this table for educational purposes.

Do you count calories as a method to lose weight or otherwise maintain weight? If you are counting calories, use this food list to determine the calorie content in foods. Our list of daily nutrients can also be helpful. Avoid concentrated sugars. Eat plenty of fiber. Change your lifestyle. You will lose weight at an acceptable rate.

Proper nutrition has long been recognized by some as necessary for a healthy vibrant life. Proper food intake is a serious matter. Throw out those refined, preserved, processed foods that actually cause cancer, sluggishness and poor quality of life. Eat foods dense in nutrients. Learn about the Nutrients in Food. Teach your children to eat the right foods and they will prosper.

Carbohydrates, Fiber, fat, protein, Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Folate, Thiamin, Riboflavin, Pantothenic acid, Choline, Niacin, Betaine, Calcium, Copper, Fluoride, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc, Potassium, Sodium, Starch, Sugars, Fats and Fatty Acids, Trans Fat, Saturated Fat, Monounsaturated, Polyunsaturated, Trans-monoenoic, Trans-polyenoic, Omega-3, Cartenoids, Tocopherol, Retinol, Tocopherol, Beta Carotene, Alpha Carotene, Tocopherol, Retinol, Sucrose, Glucose (dextrose), Fructose, Lactose Maltose and many more vitamins, nutrients minerals and elements.

These recommendations are based largely on suggestions by the
Dietary Reference Intakes (DRI) - http://www.iom.edu
Food and Nutrition Board, Institute of Medicine, National Academies
Institute of medicine