Recommended Daily Intake

Every wonder how much sodium you can take in a day? How about how much protein? Well, I found this which is a pretty good reference on how much you should consume. Read nutrition information on labels or you can monitor on a website I use called www.myfitnesspal.com. You can even become my friend! My username is Rounds2007.

This is recommended for a 2000 calorie diet and people over 4 years of age. My fitness pal allows your to go through what you ate in the day and it figures how many grams or mg you consumed in the day. Have a little fun with it. Find out what foods have more of what. Cut back where you can by going low fat or low sodium foods.

Total Fat	grams (g)	65
Saturated fatty acids	grams (g)	20
Cholesterol	milligrams (mg)	300
Sodium	milligrams (mg)	2400
Potassium	milligrams (mg)	3500
Total carbohydrate	grams (g)	300
Fiber	grams (g)	25
Protein	grams (g)	50

Nutrient	Unit of Measure	Daily Values
Vitamin A	International Unit (IU)	5000
Vitamin C	milligrams (mg)	60
Calcium	milligrams (mg)	1000
Iron	milligrams (mg)	18
Vitamin D	International Unit (IU)	400
Vitamin E	International Unit (IU)	30
Vitamin K	micrograms (µg)	80
Thiamin	milligrams (mg)	1.5
Riboflavin	milligrams (mg)	1.7
Niacin	milligrams (mg)	20
Vitamin B6	milligrams (mg)	2.0
Folate	micrograms (µg)	400
Vitamin B12	micrograms (µg)	6.0
Biotin	micrograms (µg)	300
Pantothenic acid	milligrams (mg)	10
Phosphorus	milligrams (mg)	1000
Iodine	micrograms (µg)	150
Magnesium	milligrams (mg)	400
Zinc	milligrams (mg)	15
Selenium	micrograms (µg)	70
Copper	milligrams (mg)	2.0
Manganese	milligrams (mg)	2.0
Chromium	micrograms (µg)	120
Molybdenum	micrograms (µg)	75
Chloride	milligrams (mg)	3400