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?
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