www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 1

Vitamins

VITAMIN WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Biotin

• Energy storage

• Protein, carbohydrate, and

fat metabolism

• Avocados

• Cauliower

• Eggs

• Fruits (e.g., raspberries)

• Liver

• Pork

• Salmon

• Whole grains

30 mcg

Choline

• Brain development

• Cell signaling

• Lipid (fat) transport and

metabolism

• Liver function

• Muscle movement

• Nerve function

• Normal metabolism

• Beans and peas

• Egg yolks

• Fish (e.g., cod and salmon)

• Liver (e.g., beef and chicken)

• Milk

• Nuts

• Salmon

• Soy foods

• Vegetables (e.g., broccoli,

cauliower, spinach)

550 mg

Folate/Folic

Acid

• Prevention of birth defects

• Protein metabolism

• Red blood cell formation

• Asparagus

• Avocados

• Beans and peas

• Enriched grain products (e.g., bread,

cereal, pasta, rice)

• Green leafy vegetables

(e.g., spinach)

• Oranges and orange juice

400 mcg

DFE**

www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 2

VITAMIN WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Niacin

• Cholesterol production

• Conversion of food into

energy

• Digestion

• Nervous system function

• Beans

• Beef

• Enriched grain products (e.g., bread,

cereal, pasta, rice)

• Nuts

• Pork

• Poultry

• Seafood

• Whole grains

16 mg**

Pantothenic

Acid

• Conversion of food into

energy

• Fat metabolism

• Hormone production

• Nervous system function

• Red blood cell formation

• Avocados

• Beans and peas

• Broccoli

• Eggs

• Milk

• Mushrooms

• Poultry

• Seafood

• Sweet potatoes

• Whole grains

• Yogur t

5 mg

Riboavin

• Conversion of food

into energy

• Growth and development

• Red blood cell formation

• Eggs

• Enriched grain products

(e.g., bread, cereal, pasta, rice)

• Meat

• Milk

• Mushrooms

• Poultry

• Seafood (e.g., oysters)

• Spinach

1.3 mg

Vitamins (cont’d)

www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 3

VITAMIN WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Thiamin

• Conversion of food

into energy

• Nervous system function

• Beans and peas

• Enriched grain products

(e.g., bread, cereal, pasta, rice)

• Nuts

• Pork

• Sunower seeds

• Whole grains

1.2 mg

Vitamin A

• Growth and development

• Immune function

• Red blood cell formation

• Reproduction

• Skin and bone formation

• Vision

• Cantaloupe

• Carrots

• Dairy products

• Eggs

• Fortied cereals

• Green leafy vegetables

(e.g., spinach and broccoli)

• Pumpkin

• Red peppers

• Sweet potatoes

900 mcg**

Vitamin B

• Immune function

• Nervous system function

• Protein, carbohydrate, and

fat metabolism

• Red blood cell formation

• Chickpeas

• Fruits (other than citrus)

• Potatoes

• Salmon

• Tuna

1.7 mg

Vitamin B

• Conversion of food into

energy

• Nervous system function

• Red blood cell formation

• Dairy products

• Eggs

• Fortied cereals

• Meat

• Poultry

• Seafood (e.g., clams, trout, salmon,

haddock, tuna)

2.4 mcg

Vitamins (cont’d)

www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 4

* The Daily Values are reference amounts of nutrients to consume or not to exceed each day.

** Units of measurement have been updated. For more information, visit: https://go.usa.gov/xVvT3.

VITAMIN WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Vitamin C

• Antioxidant

• Collagen and connective

tissue formation

• Immune function

• Wound healing

• Fruit (e.g., cantaloupe, citrus fruits,

kiwifruit, and strawberries)

• Juices (e.g., oranges, grapefruit,

and tomato)

• Vegetables (e.g., broccoli, Brussels

sprouts, peppers, and tomatoes)

90 mg

Vitamin D

Nutrient to get

more of

• Blood pressure regulation

• Bone growth

• Calcium balance

• Hormone production

• Immune function

• Nervous system function

• Beef liver

• Egg yolks

• Fish (e.g., ounder, herring, salmon,

trout, and tuna)

• Fish oil and cod liver oil

• Fortied dairy products

• Fortied orange juice

• Fortied soy beverages

• Fortied ready-to-eat cereals

• Mushrooms

20 mcg**

Vitamin E

• Antioxidant

• Formation of blood

vessels

• Immune function

• Fortied cereals and juices

• Green vegetables (e.g., spinach

and broccoli)

• Nuts and seeds

• Peanuts and peanut butter

• Vegetable oils

15 mg**

Vitamin K

• Blood clotting

• Strong bones

• Green vegetables

(e.g., broccoli, kale, spinach, turnip

greens, collard greens, Swiss chard,

mustard greens)

120 mcg

Vitamins (cont’d)

www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 5

MINERAL WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Calcium

Nutrient to

get more of

•

Blood clotting

• Bone and teeth formation

• Constriction and relaxation

of blood vessels

• Hormone secretion

• Muscle contraction

• Nervous system function

• Canned seafood with bones (e.g.,

salmon and sardines)

• Dairy products

• Fortied orange juice

• Fortied soy beverages

• Fortied ready-to-eat cereals

• Green vegetables (e.g., kale,

broccoli, and collard greens)

• Tofu (made with calcium sulfate)

1,300 mg

Chloride

• Acid-base balance

• Conversion of food into

energy

• Digestion

• Fluid balance

• Nervous system function

• Olives

• Rye

• Salt substitutes

• Seaweeds (e.g., dulse and kelp)

• Table salt and sea salt

• Vegetables (e.g., celery, lettuce,

and tomatoes)

2,300 mg

Chromium

• Insulin function

• Protein, carbohydrate, and

fat metabolism

• Broccoli

• Fruits (e.g., apples and bananas)

• Juices (e.g., grape and orange)

• Meat

• Spices (e.g., garlic and basil)

• Turkey

• Whole grains

35 mcg

Copper

• Antioxidant

• Bone formation

• Collagen and connective

tissue formation

• Energy production

• Iron metabolism

• Nervous system function

• Chocolate and cocoa

• Crustaceans and shellsh

• Lentils

• Nuts and seeds

• Organ meats (e.g., liver)

• Whole grains

0.9 mg

Minerals

www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 6

MINERAL WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Iodine

• Growth and development

• Metabolism

• Reproduction

• Thyroid hormone

production

• Breads and cereals

• Dairy products

• Iodized salt

• Potatoes

• Seafood

• Seaweed

• Turkey

150 mcg

Iron

Nutrient to get

more of

•

Energy production

• Growth and development

• Immune function

• Red blood cell formation

• Reproduction

• Wound healing

• Beans, peas, and lentils

• Eggs

• Fruits (e.g., raisins and cantaloupe)

• Green vegetables (e.g., asparagus,

beet greens, broccoli, spinach, and

swiss chard)

• Meat

• Nuts

• Organ meats (e.g., liver)

• Poultry

• Seafood (e.g., crab, clams, sardines,

shrimp, and oysters)

• Seeds

• Soy products (e.g., tofu)

• Whole grain, enriched, and fortied

breads, cereals, pasta, and rice

18 mg

Magnesium

• Blood pressure regulation

• Blood sugar regulation

• Bone formation

• Energy production

• Hormone secretion

• Immune function

• Muscle contraction

• Nervous system function

• Normal heart rhythm

• Protein formation

• Avocados

• Beans and peas

• Dairy products

• Fruits (e.g., bananas and raisins)

• Green leafy vegetables (e.g.,spinach)

• Nuts and pumpkin seeds

• Potatoes

• Whole grains

420 mg

Minerals (cont’d)

www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 7

MINERAL WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Manganese

• Carbohydrate, protein, and

cholesterol metabolism

• Cartilage and bone

formation

• Wound healing

• Beans

• Nuts

• Pineapple

• Spinach

• Sweet potato

• Whole grains

2.3 mg

Molybdenum

• Enzyme production • Beans and peas

• Nuts

• Whole grains

45 mcg

Phosphorus

• Acid-base balance

• Bone formation

• Energy production and

storage

• Hormone activation

• Beans and peas

• Dairy products

• Meat

• Nuts and seeds

• Poultry

• Seafood

• Whole grain, enriched, and fortied

cereals and breads

1,250 mg

Potassium

Nutrient to get

more of

•

Blood pressure regulation

• Carbohydrate metabolism

• Fluid balance

• Growth and development

• Heart function

• Muscle contraction

• Nervous system function

• Protein formation

• Beans

• Dairy products (e.g., milk and yogurt)

• Fruits (e.g., apricots, bananas,

kiwifruit, cantaloupe, and grapefruit)

• Juices (e.g., carrot and other

vegetables juices, orange,

pomegranate, and prune)

• Seafood (e.g., clams, pollock, and

trout)

• Tomato products

• Vegetables (e.g., potatoes, sweet

potatoes, beet greens, and spinach)

4,700 mg

Minerals (cont’d)

www.fda.gov/nutritioneducation

Interactive Nutrition Facts Label • October 2021

Vitamins and Minerals Chart 8

* The Daily Values are reference amounts of nutrients to consume or not to exceed each day.

MINERAL WHAT IT DOES WHERE IT IS FOUND

DAILY

VALUE*

Selenium

• Antioxidant

• Immune function

• Reproduction

• Thyroid function

• Eggs

• Enriched pasta and rice

• Meat

• Nuts (e.g., Brazil nuts) and seeds

• Poultry

• Seafood

• Whole grains

55 mcg

Sodium

Nutrient to get

less of

•

Acid-base balance

• Blood pressure regulation

• Fluid balance

• Muscle contraction

• Nervous system function

• Deli meat sandwiches

• Pizza

• Burritos and tacos

• Soups

• Savory snacks (e.g., chips, crackers,

popcorn)

• Poultry

• Pasta mixed dishes

• Burgers

• Egg dishes and omelets

2,300 mg

Zinc

• Growth and development

• Immune function

• Nervous system function

• Protein formation

• Reproduction

• Taste and smell

• Wound healing

• Beans and peas

• Beef

• Dairy products

• Fortied cereals

• Nuts

• Poultry

• Shellsh

• Whole grains

11 mg

Minerals (cont’d)