What is your Recommended Dietary Allowance (RDA)?

I am wondering what nutrients I need to take daily and I found this website that asks me for my age and gender and automatically computes for my recommended daily intake.


It says: 


Here are the recommended dietary allowances (RDA), according to the US Food and Nutrition Board (FNB), for nutrients for a male, age = 39 years.

Click on our list of nutrients which includes all vitamins and minerals. Each link gives a description of sources, benefits, 3D pictures and the problems that deficiency may cause. 

(Note: nutrients with a star indicate Adequate Intake or AI because no RDA can be established)

Nutrients	Needed	My Essentials
vitamin A	900 mcg	3750 IU
vitamin C	90 mg	112.5 mg
vitamin D	5* mcg	3.75 mcg
vitamin E	15 mg	16 IU
vitamin K	120* mcg	15 mcg
thiamin	1.2 mg	1.8 mg
riboflavin	1.3 mg	1.95 mg
niacin	16 mg	10 mg
vitamin B6	1.3 mg	1.95 mg
foliate	400 mcg	250 mcg
vitamin B12	2.4 mcg	3.6 mcg
pantothenic	5* mg	22.5 mg
biotin	30* mcg	75 mcg
choline	550* mg	25 mg
calcium	1,000* mg	68.34 mg
chromium	35* mcg	.075 mg
copper	900 mcg	.5 mg
fluoride	4* mg	n/a
iodine	150 mcg	56 mcg
iron	8 mg	n/a
magnesium	420 mg	75 mg
manganese	2.3* mg	1.25 mg
molybdenum	45 mcg	.013 mg
phosphorus	700 mg	n/a
selenium	55 mcg	51 mcg
zinc	11 mg	5.025 mg
potassium	4.7* g	As Iodide & Vit C
sodium	1.5* g	n/a
chloride	2.3* g	n/a

Do you want to know What your RDA is?

Know more about the My Essentials?