Fat-Soluble
Vitamins
|
Nutrient
|
Units
|
Intake
|
RDA
|
% RDA
|
Vitamin A
|
mcg_RE
|
5734.3
|
1000
|
573.43
|
Vitamin D
|
mcg
|
0
|
5
|
0
|
Vitamin E
|
mg_ATE
|
46.79
|
10
|
467.94
|
Vitamin K
|
mcg
|
904.58
|
65
|
1391.7
|
Water-Soluble
Vitamins
|
Nutrient
|
Units
|
Intake
|
RDA
|
% RDA
|
Vitamin C
|
mg
|
838.36
|
60
|
1397.3
|
Thiamin
|
mg
|
11.96
|
1.2
|
996.8
|
Riboflavin
|
mg
|
5.79
|
1.3
|
445
|
Vitamin B-6
|
mg
|
5.04
|
1.3
|
387.4
|
Vitamin B-12
|
mcg
|
0
|
2.4
|
0
|
Niacin
|
mg
|
41.25
|
16
|
257.83
|
Folate
|
mcg
|
3001.6
|
400
|
750.41
|
|
Trace Minerals
|
Nutrient
|
Units
|
Intake
|
RDA
|
% RDA
|
Iron
|
mg
|
77.35
|
12
|
644.6
|
Zinc
|
mg
|
43.45
|
15
|
289.65
|
Selenium
|
mcg
|
510.68
|
50
|
1021.4
|
Copper
|
mg
|
10.54
|
---
|
---
|
Major Minerals
|
Nutrient
|
Units
|
Intake
|
RDA
|
% RDA
|
Calcium
|
mg
|
3116.7
|
1300
|
239.75
|
Phosphorus
|
mg
|
6084.4
|
1250
|
486.75
|
Magnesium
|
mg
|
2312.8
|
410
|
564.11
|
Sodium
|
mg
|
850.89
|
---
|
---
|
Potassium
|
mg
|
13762
|
---
|
---
|
|
You
may notice that I consume 0 Vitamin D and B-12, well as you may know,
excess vitamin D (which is easy to get) is linked to many cancers, also a
Caucasian can absorb his daily requirements of Vit-D from the sun from
just having ones forearms and face exposed, in a matter of 15 minutes, a
darker complexioned individual may require anywhere from 15-45 minutes of
sunlight. I don’t know about you but I get plenty of sunlight, most
of my studying takes place outside, as I enjoy the nature and can
concentrate better.
As for
vitamin B-12, you may have read that you require very little, only 2.4
micrograms a day! Also it is
reabsorbed by your system, so a deficiency may not develop for up to 5-20
years!!! That means all
I will need is a Venti Non-Fat Caffe Latte w/ Sugar Free Hazelnut Syrup
once every 5+ years to keep from becoming deficient!!! I believe that
Vit-B12 & D are both over emphasized in our society today, although I
may consider taking a B12 supplement in my latter years.
|