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I'm a person who doesn't need much energy (maybe even 1500 calories is too much), this means that every calorie I consume is very precious.I've noticed that it's incredibly difficult to meet 100% of RDI without consuming too many calories (2000+).Every article I read about nutrient X rich foods, I find something weird like "this food is very rich in that nutrient" (but it actually contains only 3-15% of RDI per 100g), am I supposed to eat a kilogram of certain food just to get enough of 1 nutrient?For example, most articles on the internet say how broccoli are rich in calcium but 100g meets only 3-5% of RDI (why is there so much misinformation regarding nutrition?).When all of this is considered, does one even need to meet 100% of RDI every day?

  • Why do you think it's misinformation? – Carey Gregory Aug 6 '18 at 14:29
  • You can use a single source, such as NutritionData, for most foods and judge yourself what's rich. – Jan Aug 6 '18 at 15:01
  • Maybe not misinformation but to be honest most people would think that they are really getting nutrients from something once they read that (and all other "this has x" when it has insignificant amounts of it). @Jan I've found these sites only recently, however finding articles listing foods is much easier than examining a database of thousands of products.Besides, there's a problem I've mentioned, looking for only certain nutrients will leave you without other nutrients. – JoeDough Aug 6 '18 at 15:02
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    Naah, it's a single database and if you learn how to narrow down the search, it's really useful. Here's the original database from USDA.gov: in this one you can search by food or by a nutrient or by a combination of nutrients. Or you can find some big nutrition site that lists nutrients and has tables of foods high in them. – Jan Aug 6 '18 at 15:09
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    I think you are underestimating both the calories you need and the calories you consume. For example, a 30 year old man who is 5'4" and 135 lbs needs 1500 calories just to breathe in and out and do nothing else all day. – JohnP Sep 5 '18 at 21:20
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I think non-fat plain yogurt has 45% of the RDA for calcium, or you could get 100% from three glasses of milk. I have found magnesium to be a challenge so I supplement magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

If you start the day with a fortified American breakfast cereal, you can pick up a lot of vitamins and some minerals in the morning depending on the brand, and the calcium in the milk; though in my opinion some of the cereals are a little too rich in iron (100%), which depending on what else you eat that day that has iron one can end up with a potentially excessive iron load over time (for men and postmenopausal women). https://ods.od.nih.gov/factsheets/Iron-Consumer/

Choline can be a bit of a challenge, three eggs will give you around 440mg (147 to 115 per egg). The adequate intake for men is 550mg in the U.S. There is no RDA for choline yet, just a recommendation for an adequate intake. I tend to forget about choline and I have to remind myself to think about it, but choline is one of those nutrients that I recommend people talk to their doctor before they take a supplement (see potential issue with TMAO). Cleveland Heart Lab. http://www.clevelandheartlab.com/blog-category/tmao/

I'm sure I don't get the required nutrients every single day, but at least I try to give it some serious attention, and then I don't worry about it excessively.

P.S. I think people can benefit from researching vitamin D and A on their own. Some people pick up Vitamin D well from the sun, and some don't. . I think there is a role for preformed "real" vitamin A in the diet (occasional calf liver, etc.). As far as preformed vitamin A supplements, it is wise to discuss it with a doctor before supplementing. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Of potential interest to diabetics, "pre-diabetics" and their physicians. Vitamin A. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4623591/

This page here contains a lot of information in one place. https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx

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    Unfortunately I don't think there are enriched cereals on my market (maybe some of those sugary cereals are, but I don't consume those).Why is artificially enriched food recommended in a balanced diet while supplements aren't?Those two should be the same, right?About calcium in dairy products, I've read multiple times how dairy calcium isn't absorbed well, is there any truth to it? – JoeDough Aug 7 '18 at 12:51
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    @JoeDough I have heard that the "enrichment" is sprayed on the cereal, I don't know for sure. :). As far as calcium, I get it from food (mainly dairy), but I am not consistent about it week to week. Vitamin D is added to milk to prevent rickets, and to help the body absorb calcium. dairygood.org/content/2015/why-is-vitamin-d-added-to-milk – Gordon Aug 7 '18 at 16:49

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