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The following Nutrition Facts Table is a general, estimative guide of your RDI ¹ (Recommended Daily Intake) for use in your daily activities, food consupomtion and advised recipe making. Since we are all different in shapes and habits, and for a customized nutritional information values, you can use the SELF calculator on nutritiondata.self.com to determine you individual Nutritional Information. Please read for disclaimer.

Notes:
¹ All the nutrients, vitamins and minerals above represent 100% of your estimtive RDI. With regards to the percentage of the nutritional value of every item you use or eat, 5% or less is a little and 15% or more is a lot.
² Data calculated for a typical male, 35 years old, 6'0" (183 cm), 175 lbs (79 kg), active, BMI (Body Mass Index): 23.0.
³ Data calculated for a typical female, 35 years old, 5'6" (168 cm), 125 lbs (57 kg), active, BMI (Body Mass Index): 22.0.
⁴ Vitamin A is good for eyesight, immunity and reproduction. Moslty fiound in cod liver oil, eggs, fortified cereals, fortified skim milk, orange and yellow vegetables and fruits, other sources of beta-carotene such as broccoli, spinach, and most dark green, leafy vegetables.
⁵ B Vitamins specifications, benefits & sources:
Men and women aged 50 and more are less likely to absorb B Vitamins in food alone. Therefore, they may opt for a B100 Complex supplement intake. This supplement provides a convenient dosage of the essentials B Vitamins. IMPORTANT: Consult your phisician prior to undertaking a B100 Complex diet, to determine if you really need it. In one B100 Complex supplement pill (such as Costco® Kirkland Signature® B-100 Timed Release brand) you can find:

Vitamin B1 (Thiamin Mononitrate): 100 mg
Vitamin B2 (Riboflavin): 100 mg
Vitamin B3 (Niacinamide): 100 mg
Vitamin B5 (Pantothenic Acid) (calcium d-pantothenate): 100 mg
Vitamin B6 (Pyridoxine Hydrocloride): 100 mg
Vitamin B7 (Biotin): 100 mcg
Vitamin B9 (Folate / Folic Acid): 1 mg
Vitamin B12 (Methylobalamin): 100 mcg
Insitol: 100 mg
Choline (Bitartrate): 100 mg

Main benefits and sources of B Vitamins:
B1 (Thiamin) is good for breaking down the sugar (carbohydrate) molecules from food. Moslty found in entiched cereals, pork, fish, beans, lentils, green peas, breads, noodles, rice, sunflower seeds, yogurt
B2 (Ribovlavin) is good for energy production and for helping the body break down fats, drugs, steroid hormones. Mostly found in dairy milk, yogurt, cheese, eggs, lean beef and pork, organ meats (beef liver), chicken breast, salmon, fortified cereal and bread, almonds, spinach
B3 (Niacin) is good for changing the energy in carbohydrates, fats, and proteins into a form the body can use, for metabolic processes in the body's cells and for communication among cells. Mostly found in red meat (beef, beef liver), pork, poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, legumes, bananas
B5 (Pantothenic Acid) is good for the body to create new coenzymes, proteins, and fats. Mostly found in fortified cereals, organ meats (liver, kidney), beef, chicken breast, mushrooms, avocado, nuts, seeds, dairy milk, yogurt, potatoes, eggs, brown rice, oats, broccoli
B6 (Pyridoxine) is good for amino acid metabolism, for breaking down carbohydrates and fats. for brain development and for immune function. Mostly found in beef liver, tuna, salmon, fortified cereals, chickpeas, poultry, dark leafy green vegetables, bananas, papayas, oranges, cantaloupe
B7 (Biotin) is good for breaking down fats, carbohydrates, and protein, for communication among cells in the body and for regulation of DNA. Mostly found in beef liver, eggs (cooked), salmon, avocados, pork, sweet potato, nuts, seeds
B9 (Folate - Folic Acid) is good for DNA replication, for metabolism of vitamins, for metabolism of amino acids and for proper cell division. Mostly found in dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, brussels sprouts, broccoli), beans, peanuts, sunflower seeds, fresh fruits, fruit juices, whole grains, liver, seafood, eggs, fortified foods and supplements
B12 (Cobalamin) is good for creating new red blood cells, for DNA synthesis, for brain and neurological function and for fat and protein metabolism. Mostly found in fish, shellfish, liver, red meat, eggs, poultry, dairy products (milk, cheese, yogurt), fortified nutritional yeast, fortified breakfast cereals, enriched soy or rice milk

⁶ Vitamin C is good for boosting immunity, for reducing risk of chronic disease, for helping manage high blood pressure, for lowering risk of heart disease, for reducing blood uric acid levels, for helps prevent iron deficiency and for protects memory and thinking with age. Mostly found in citrus fruits and juices (oranges, lemons), peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes.
⁷ Vitamin D is good for calcium absorption, for immune function and for protecting bone, muscle, and heart health. Mostly found in fatty fish (tuna, mackerel, salmon), fortified foods (some dairy products, orange juice, soy milk, cereals), beef liver, cheese, egg yolks.
⁸ Vitamin E acts as an antioxydant and is good for maintaining healthy skin and eyes, for strengthening body's natural defence against illness and infection (the immune system) and for repairing damaged body cells. Mostly found in vegetable oils (wheat germ, sunflower, safflower), nuts (almonds, peanuts, hazelnuts), seeds (sunflower, pumpkin).
⁹ Vitamin K is good for blood clotting, for helping wounds to heal and for helping keep bones healthy. Mostly found in green leafy vegetables (kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, green leaf lettuce), Brussels sprouts, broccoli, cauliflower, cabbage, beef liver, pork chops.
¹⁰ Choline is good for Improving memory and cognition, for rotecting heart health, for boosting metabolism, for reducing the risk of pregnancy complications and for improving cystic fibrosis symptoms. Mostly found in many fruits and vegetables, whole grains, dairy products, fish, beef, poultry, eggs, beans, nuts.
¹¹ Calcium is good for building and maintaining strong bones and for maintaining proper function of heart, muscles and nerves. Mostly found in milk, yogurt, cheese, fortified cereals and beverages, dark-green leafy vegetables, dried peas and beans, fish with bones.
¹² Chromium is a trace element good for improving insulin sensitivity, and for enhancing protein, carbohydrate and lipid metabolism. Mostly found in meats, grain products, fruits, vegetables, nuts, spices, brewer's yeast, beer, wine.
¹³ Copper is good for maintaining healthy bones, blood vessels, nerves and immune function, and for iron absorption. Mostly found in organ meats (liver) oysters, spirulina, shiitake mushrooms, nuts, seeds, lobster, leafy greens, dark chocolate.
¹⁴ Fluoride is good for protecting against cavities at life long. Mostly found in spinach, grapes, raisins, wine, black tea, potatoes.
¹⁵ Iodine is good for making thyroid hormones, which help control growth, repair damaged cells and support a healthy metabolism. Mostly found in seaweed, dairy, tuna, shrimp, eggs, kitchen iodized salt.
¹⁶ Iron is good for producing hemoglobin, for energizing, for focusing and for maintaining the immune system. Mostly found in meat, fish, poultry.
¹⁷ Magnesium is good for regulating muscle and nerve functions, blood sugar levels and blood pressure, and for making protein, bone, and DNA. Mostly found in dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, fatty fish.
¹⁸ Manganese is good for activating many enzymes in metabolism, for protein and amino acid digestion and utilization. Mostly found in whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, black pepper.
¹⁹ Molybdenum is good for activating enzymes that help break down harmful sulfites and for preventing toxins from building up in the body. Mostly found in milk, cheese, cereal grains, legumes, nuts, leafy vegetables, organ meats.
²⁰ Phosphorus is good for the formation of bones and teeth, for making protein for the growth, and for maintenance and repair of cells and tissues. Mostly found in milk and milk products, meats, beans, lentils, nuts, whole grains.
²¹ Potassium is good for helping regulate fluid balance, muscle contractions and nerve signals, for helping reduce blood pressure and water retention, for protecting against stroke and for preventing osteoporosis and kidney stones. Mostly found in bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, dried prunes, raisins, dates, cooked spinach, cooked broccoli.
²² Selenium is good for protecting your body from damage caused by oxidative stress, for boosting the immune system, for slowing age-related mental decline, and for reduceing risk of heart disease. Mostly found in Brazil nuts, seafoods, organ meats, muscle meats, cereals, grains, dairy products.
²³ Zinc is good for helping immune system and metabolism function, for wound healing and for the senses of taste and smell. Mostly found in oysters (high intake of 673% per 3-ounce serving), red meats, poultry.
^{24 & 25 & 26} Notes: There are no official standards for Omega-3, 6 and 9 daily intake, but various organizations offer general estimative guidelines. However, most health organizations agree that 250 to 500 mg of combined EPA and DHA is enough for adults to maintain their overall health.
²⁴ Omega-3 under the form of ALA (Alpha-Linolenic Acid), EPA (EicosaPentaenoic Acid) and DHA (DocosaHexaenoic Acid) is good for helping lower the risk of heart disease, depression, dementia and arthritis. Mostly found in mackerel, flaxseed oil, salmon fish oil, sardines, flaxseeds, cod liver oil, walnuts, chia seeds, wild-caught atlantic salmon, herring, tuna, white fish.
²⁵ Omega-6 under the form of LA (Linoleic Acid), AA (Arachidonic Acid), GLA (Gamma Linoleic Acid) and CLA (Conjugated Linoleic Acid) is good for reducing the risk of heart disease, for lowering total cholesterol levels, for lowering "bad" (LDL) cholesterol levels, for raising "good" (HDL) cholesterol levels and for reducing cancer risk. Mostly found in safflower, grapeseed, sunflower oil, poppyseed oil, corn oil, walnut oil, cottonseed oil, soybean oil, sesame oil.
²⁶ Omega-9 under the form of Oleic, Elaidic, Gondoic, Erucic, Nervonic, Eicosadienoic and Mead Acids is good for increasing HDL ("good") cholesterol and decreasing LDL ("bad") cholesterol and for helping eliminate plaque build-up in the arteries, which can cause heart attacks and strokes. Mostly found in sunflower, hazelnut, safflower, macadamia nuts, vegetable oils (soybean, olive, canola, avocado), almond butter.